Pehea e koho i ke kino no ka triceps

Triceps Muscle i kaʻeleu loa i loko o kēia kumu o hoounauna, bodybuilding, e like ka Aha paʻi. Nolaila, kona pono? Acaeoey mea nui loa no kēia sport. Ua Ua hoʻohana 'ia i loko o nā mea a pau jog ka neʻe' ana o ka luna kino a me ka hiki ke hana hou hana ma mua o ka biceps. Na kino no na triceps hiki ke'ōlelo pākīkē mai puunaueia i eiiieaena a me ka hoʻokaʻawale.

Hiʻona triceps Muscle

Triceps mea o ka mea nui,ʻaʻole wale no bodybuilding, akā, no hoi no nā 'ano o nā haʻuki kahi Jog pili. O nā weightlifting, ua pana mai kau a me ka poe akamai, a i ka nānā 'ana ma luna o hittingʻano hana - mokomoko, karate, wushu. He oi loa oiaio o ka mokomoko, ma i ka ikaika maoli LIKE pahee mļkina lima e alakai i ka knockout ka hoa paio.

Like ka biceps iloko o ka hoʻokō 'ia no ka triceps ka mea'ē aʻe nāʻiʻo o nā mea kaua , ua uuku i hoʻohana no ka mea, o ka mea forearm loaʻa ieaoa nii? , A me ka mālama i kona kaumaha ma luna o kona mau lima, akā,ʻaʻole ma luna o kou mau wawae, e like me ka mea i, no ka mea hoike, i ka mea e huki like ana-UPS. No laila, aʻo triceps e ole e no ia i hou ai, a ua loa pinepine hoʻohana i ka huipūʻana me ka hoʻopaʻa 'ana o ka pahu a me ka'ūhā mua kaei.

Pehea e lńkou triceps

Na i kūpono kaumaha i kaʻano o ka hoʻokō 'ana i nā triceps. Ka mea, ke holo ma luna o ka gymnastic i hoʻomākaukauʻia, ka hoʻohana 'ana dumbbells, barbells a me kūikawā simulators. E loaa i ka makemake loa ia mea e pono ke hana kekahi mau wale nō o ka noi - keia, e ae hou qualitatively hoʻomōhala i nā nāʻiʻo o nā mea kaua.

Mai ua hana i ke kumu o hana triceps pahu aku ai i a me ka palena manawa, ia mea pono e elaborate ma luna o ka mauʻano o ke aʻo. E like me ua oleloia, o ka mea nui wale Jog noʻonoʻo ka Aha. I ka maikaʻi like na triceps e hana kona ololi loaʻa, oiai e waiho i ka papa kuhikuhi hana ma luna o ka pahu, a ma luna ona. Incidentally, o ka poe noonoo ole pahu aku ai i-UPS hana like i na triceps.

No hoi, e pono e hana kino no na triceps hala loa i luna. No keia mea i ka paapu o kanaka e noho ana a ku. E like me na leho hiki ke hoʻohana i ka wahi, a me ke kaumaha a me ka paona. Ke kino ana e hana i kēia mau kino e noho i lalo, a i ka lena, e kōkua i ka neʻe - i loko o ia o ka hihia ua hoemiia ka makemake ia ma 2-2.5 manawa.

No ka aʻo lua kaomi waina ia ka hoʻohana 'ana ia laua me na kaola. E kau ana ma luna o straightened i na mea kaua, lena ia ma nā kuʻekuʻe lima a malalo iho i lalo a hiki i hiki. A laila, straightened mai la ia. Kēia mea he nui loa paakiki hoounauna, no laila, no ka beginners ma kekahi kakahiaka nui ke kahua hiki ke laweʻia aʻela wale i ka hapalua. A laila no laila, i ka huina ma na kuʻekuʻe lima o ka 90 degere.

Eia hou, i ka hana kaʻawale kino no na triceps. Ka mea hiki ke hana e moe ana i lalo, a noho paha ku. E like me nā pūpū hoʻohana dumbbells, barbells a me ka mīkini. Ke ae pā o ka hoʻokō 'mea muli o ka palena manawa lima i loko o ia i kekahi ala e hiki ia a pau i ke koena o ke kino i koe loa motionless.

No ka laʻana, e lilo pololei, e koho i kekahi dumbbell a barbell, a e koho ia i ma luna o lākou iho. Me ka hoʻololi 'ana i ke kulana o na kuʻekuʻe lima, lena ia, a e i ka loa i wiliwili koke luluu kaumaha o kona poo. A laila, leha lohi a e ka koi helu o repetitions. ʻO ia ke ke hana e noho ana a moe i lalo.

Kupono hanu - keia mea nui

He aha makemake e hana i hoʻokō 'ia no ka triceps, ia mea nui e pono puunaue i ka poe koa, a me ka hanu pono. Mai ka hoʻokō 'ana me nā paona kauoha he nui na lilo o ka ikehu, pono ke hookipa aku ka kino ka kūpono dala o ka oxygen.

No ka laʻana, lua kaomi waina i ka mea e pono ai noʻonoʻo Inhale i ke kaolo o ka lele, a Exhale ka wā e hookiekie ana ia ia. Ma ka manawa o ka i kā mākou aeia anakahi uila paʻa ana i kou hanu no ka loa pōkole wā o ka manawa. He nui no ka hoomanao ana i ka pololei lako o ka o oxygen ke kino hilinaʻi nui ole wale ma luna o ka hana o na nāʻiʻo, akā, i ka mea'ōlohelohe functioning o ka mea'ōnaehana mānowai koko nenoaiu.