Palibe chinthu china chokhumudwitsa pamene muzindikira kuti nkhope yanu yonse "milioni" imadetsedwa ndi manja a saggy. Chomwe chimatchedwa "njenjete" chimayambira, ngakhale kuti akazi amakoka pakhomo lapafupi kwambiri pa kilogalamu, kusamba ndi kusamba, kupukuta ndi kutsuka, kuwerama mtanda ndi kumenya nyama. Zikuwoneka, chifukwa chiyani tikusowa maphunziro ena, pamene tikupereka ntchito yathu yonse m'manja mwathu. Ndizo, ndipo ndizomvetsa chisoni kuti, kuti tizichita panyumba, zomwe zimapangitsa kuti minofu ikhale yosagwirizana ndi izi, koma osati triceps.
Mbali za maphunziro a triceps ndikuti minofu iyenera kuphunzitsidwa padera komanso yopindulitsa. Panthawi yophunzitsidwa, ndikofunika ngakhale momwe mumagwirira ntchito ndi minofu, kuti, mtundu wina wa malingaliro osakanikirana, ndi minofu idzayamba kuyambira.
Zochita
- Musanayambe pulogalamu ya maphunziro a triceps, perekani mphindi zisanu kuti mutenthe ndikutentha.
- Timafuna tizilombo tokwana 2 mpaka 3 makilogalamu.
- Miyendo yaying'ono kupatukana, kupindika pang'ono, zidutswa zogwiritsidwa ku nthiti, mikono yomwe imakwezedwa pachifuwa. Yambani manja anu mmbuyo ndi kuwawongolera iwo mpaka kumapeto. Timachita kupindika ndi kusagwedeza maulendo, pamphuno timayendetsa manja athu. Timachita maulendo 20.
- Gwirani pansi pamakani, manja apumule pansi, miyendo iwerama. Timauka, kuwongolera thupi, kulemera - pa miyendo ndi manja. Timagwirana manja athu m'makona ndi kugwetsa matako mpaka pansi, kutambasula manja athu ndi kutuluka pamene tikutha. Timachita nthawi 15-20.
- Timaima, timalowetsa manja, timatambasula manja athu kumbali kumtunda kwa mapewa. Timayika manja athu kutsogolo ndi kutuluka manja.
- Pogwiritsa ntchito masewera olimbitsa thupi panyumba, tengani dumbbell imodzi pang'onopang'ono, gwirani ndi manja onse awiri, mutsike pamutu pa mapewa. Pa kutulutsa mpweya timakweza zitsulo pamatambasule akutambasula mmwamba. Pomwe tizilonda timabwerera kumalo oyamba. Timachita maulendo 20.