Tsis muaj dab tsi ntau tu siab thaum koj paub tias tag nrho koj lub plhom "lab" yog corrupted ntawm flabby, saggy txhais tes. Cov lus hais tias "npauj" tshwm sim, txawm hais tias cov poj niam rub lub tsev hnyav hnyav, ntxuav thiab ntxuav, nqus thiab tsoo, ncuav lub khob noom cookie thiab tuav cov nqaij. Nws yuav zoo li, yog vim li cas peb thiaj xav tau kev cob qhia triceps, thaum peb twb tab tom ua txhua yam peb ua haujlwm rau peb tes. Tias 's nws, thiab nws yog ib qho pity tias, kom peb ua nyob hauv tsev, uas tsuas yog cov nqaij ntshiv tsis koom hauv no, tab sis tsis triceps.
Ntaus ntawm kev cob qhia triceps yog tias cov nqaij ntshiv yuav tsum raug cob qhia hauv kev sib cais thiab kev xav. Thaum kev cob qhia, nws yog ib qho tseem ceeb txawm tias koj lub hlwb "ua haujlwm" nrog cov nqaij, yog li ntawd, qee qhov kev xav tsis zoo, thiab cov leeg yuav pib rau sichkat.
Xyaum ua si
- Ua ntej ua ntej qhov kev qhia xyaum ua haujlwm, siv li 5 nas this los ua kom sov thiab ua kom sov lub xub pwg.
- Peb xav tau dumbbells weighing 2 - 3 kg thiab ib tug ntaub pua taw rooj.
- Ob txhais ceg yog lub xub pwg dav, me ntsis dabtsi yog khoov rau pem hauv ntej, lub luj tshib mus rau ribs, npab tsa mus rau siab siab. Tso koj txhais tes rov qab thiab ncaj lawv kom kawg. Peb ua txoj hlua khi thiab tsis muab lub luj tshib, ntawm lub exhalation peb ncaj peb cov caj npab. Peb ua tau 20 lub sijhawm.
- Ntim cia rau ntawm lub ntaub pua plag, ob txhais tes so rau hauv pem teb, ceg bent. Peb nce, straightening lub cev, hnyav - ntawm ob txhais ceg thiab ob txhais tes. Peb khoov peb caj npab rau hauv lub lauj tshib thiab tso peb lub pob tw mus rau hauv pem teb, ncab peb txhais tes tawm thiab exhale thaum peb exhale. Peb ua 15-20 zaug.
- Sawv cev, peb nqa tes dumbbells, peb kis peb ob txhais tes mus rau sab ntawm qhov siab ntawm lub xub pwg theem. Peb muab peb ob txhais tes tso ua ke pem hauv ntej thiab rau exhalation qhib tes.
- Rau tom ntej ua haujlwm triceps workout ce hauv tsev, noj 1 lub dumbbell me ntsis ntxiv nyhav, tuav nws ob txhais tes, nws qis los ntawm lub taub hau ntawm theem ntawm lub xub pwg hniav. Ntawm exhalation peb ua lifting dumbbells rau ntawm caj npab tsa lawm. Ntawm lub nqus dej nqus peb rov mus rau qhov chaw pib. Peb ua tau 20 lub sijhawm.