Isandiso ngezandla ezimbili ku-triceps ehlezi ngokutshekisa

Ukwendlalisa izandla zombili kuma-triceps ahlezi emthambekeni - inqubo yokuzivocavoca:

1. Hlala ebhentshini elivundlile. Bamba ama-dumbbell ngokubamba okungathathi hlangothi (izintende zibheke 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. Izingalo zigotshwe ezindololwaneni nge-engeli engakwesokudla ukuze izingalo zibe perpendicular phansi. Lokhu kuzoba indawo yakho yokuqala.
4. Gcina amahlombe akho, qinisa i-triceps yakho ukuze uphakamise isisindo phezulu, uqondise izingalo. Ngesikhathi kwenziwa lokhu kunyakaza phefumula. Ukunyakaza kungumphambili kuphela.
5. Ngemva kokumisa isikhashana ekuhogeleni, yehlisa kancane ama-dumbbells, ubuyisele izandla endaweni yokuqala.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ungakwazi futhi ukwenza umsebenzi, wenze enye isandiso ngengalo ngayinye.