Ukwelulwa kwesandla esisodwa ku-triceps ehlezi etshekile

Ukwendlalisa isandla esisodwa ku-triceps ehlezi emthambekeni - inqubo yokuzivocavoca:

1. Hlala ebhentshini elivundlile. Thatha esandleni esisodwa kanye ne-dumbbell ngokubambelela hlangothi (intende yesandla ibheke kuwe).
2. Gcoba amadolo akho bese uncike phambili, ugoba okhalweni njengoba kuboniswe emfanekisweni. Gcina umhlane wakho uqondile, cishe uqondane nephansi. Ikhanda liphakanyisiwe.
3. Ingxenye yengalo ukusuka ehlombe ukuya endololwaneni iqondaniswe nomugqa womzimba womzimba, uhambisana naphansi. Ingalo igotshwe endololwaneni nge-engeli engakwesokudla ukuze ingalo ibe yi-perpendicular phansi. Lokhu kuzoba indawo yakho yokuqala.
4. Ukugcina ihlombe linganyakazi, Flex the triceps ukuze uphakamise isisindo, uqondise ingalo yakho. Ngesikhathi kwenziwa lo mnyakazo phefumula. Ukunyakaza kungumphambili kuphela.
5. Ngemva kokumisa isikhashana ekuhogeleni, yehlisa kancane ama-dumbbells, ubuyisele ingalo endaweni yokuqala.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.
7. Shintsha isandla uphinde uphinde uvivinye umzimba.

Ukwehluka:

1. Ungakwazi futhi ukwenza lo msebenzi ngezandla zombili ngesikhathi esisodwa.
2. Esikhundleni sama-dumbbells, ungasebenzisa isibambo sebhulokhi ephansi yentambo yocingo. Kulokhu, bamba isibambo sokubambelela ku-spinaround (intende yesandla ibheke phezulu) noma ukubamba okuphakathi nendawo (umzimba obheke intende). Uma unquma ukusebenzisa isibambo sezintambo, kulokhu, yenza umsebenzi wokubamba okungathathi hlangothi.