Ukwenza isandla esisodwa ku-triceps kuyunithi engezansi

Ukubeka isandla esisodwa ku-triceps kubhlokhi engezansi kuyindlela yokuzivocavoca:

1. Kulo msebenzi, sebenzisa isibambo esinamathiselwe kukhebula, ibhulokhi ephansi. Bamba isibambo ngesandla sakho sobunxele. Shiya umshini, ubambe isibambo engalweni eqondile njengoba kuboniswe esithombeni. Uma kunesidingo, zisize ngesinye isandla, ukuze uphakamise isibambo siqonde ngaphezu kwekhanda lakho. Isandla sesandla esisebenzayo kufanele sibheke phambili. Ingxenye yengalo ukusuka ehlombe kuya endololwaneni kufanele ibe yi-perpendicular phansi. Ingalo yesokudla (yamahhala) ibekwe endololwaneni yangakwesobunxele ukuze ugcine izandla ezisebenzayo ziphumule. Lokhu kuzoba indawo yakho yokuqala.
2. Ingxenye yengalo ukusuka ehlombe kuya endololwaneni kufanele ibe seduze nekhanda futhi i-perpendicular kuya phansi. Indololwane ekhomba umzimba. Lapho uhogela, yehlisa isandla sakho ku-semicircular trajectory yekhanda. Qhubeka kuze kube yilapho ingalo ithinta i-bicep. Ukusikisela: ingxenye yengalo ukusuka ehlombe ukuya endololwaneni ihlala imile, ukunyakaza kuyingalo kuphela.
3. Ku-exhale, buyisela isandla endaweni yokuqala, uqondise indololwane yakho, Udonsa i-triceps.
4. Gcwalisa inombolo edingekayo yokuphindaphinda.
5. Shintsha izingalo bese uphinda umsebenzi.

Ukwehluka: ungakwazi futhi ukwenza lo msebenzi usebenzisa isibambo sezintambo.