The Ultimate Triceps Workout: De-Jiggle Your Up Arms

Litaba

• Koetliso ea Ultimate Triceps: Thuto ea Anatomy
• The Ultimate Triceps Workout : Mesifa ea mantlha e lebisitsoe
• The Ultimate Triceps Workout: Lintlha
• The Ultimate Triceps Workout: Leano la mokoetlisi
• Tlhahlobo bakeng sa

Ha u ntse u kenella sebakeng se nang le bothata, teko ke ho e otla ka matla ka boikoetliso bo bongata ba triceps. Empa khetha mekhoa e 'maloa e bohlale' me u tla fumana liphetho ntle le boiteko bo fokolang. Toner ea pele mona e arola triceps mme e sebelisa boima bo boima ho tiisa, ho tiea, ho tiea. (Haeba u na le nako ea ho sisinyeha hanngoe feela, etsa sena.) Ea bobeli e bitsa sefuba sa hao le mokokotlo ho thusa triceps-ha mesifa e mengata eo u e betlang, metabolism ea hao e tla potlaka, e leng se u thusang hore u itšetlehe ka hohle. Mohato oa ho qetela o tšoana le ho qhoqhoa holim'a kaka, sekontiri se eketsehileng ho tloha holimo ho setšoantšo. Leka mokhoa ona oa mekhahlelo e meraro 'me haufinyane o tla be o fokaela leqhubu leo ​​le tenang.

Koetliso ea Ultimate Triceps: Thuto ea Anatomy

Li-triceps tsa hau li na le "lihlooho" tse tharo: Hlooho e telele e qala lehetleng la hao la lehetla, hlooho e ka morao e hlaha kaholimo ho letsoho la hao le kaholimo, mme hlooho e bohareng e tloha tlase letsohong la hao le kaholimo. Boraro bo atoloha ho ea setsoeng.

The Ultimate Triceps Workout : Mesifa ea mantlha e lebisitsoe

Koetliso ena e shebile lihlooho tse telele, tse lateral le tse bohareng.

The Ultimate Triceps Workout: Lintlha

U tla hloka benche, li-dumbbells tse peli ho isa ho tse 12, bolo e tsitsitseng, boima ba boima ba lik'hilograma tse 10-15, le mochini oa thapo o nang le sephutheloana sa letsoho (lapeng, sebelisa li-tubes tsa ho hanyetsa; fumana lisebelisoa theshapestore.com). Futhumala ka metsotso e seng mekae ea cardio, ebe u etsa mekoloko e mengata ea mahetla le lifapano tsa matsoho a ka pele. Habeli ka beke, etsa lihlopha tse 2 kapa tse 3 tsa makhetlo a 10 ho isa ho a 12 mohato o mong le o mong ka tatellano, o phomole metsotsoana e 45 ho isa ho e 60 lipakeng tsa sete.

The Ultimate Triceps Workout: Leano la mokoetlisi

"Ha ke lumelle bareki ho fumana hape e tsepamisitse maikutlo holima boikoetliso, "ho bolela Jeff Rosga, motsamaisi oa lipatlisiso tsa boikoetliso le boqapi ho Life Time Fitness e Chanhassen, Minnesota, ea thehileng boikoetliso bona." Ke ba khothaletsa ho aha mesifa hohle hore ba tle ba chese likhalori tse ngata 24/7 . "

Tlhahlobo bakeng sa