Sefuba se bohareng / se tsoetseng pele, mahetleng, le triceps workout se tla phephetsa 'mele oa hao o ka holimo ka li-tri-sets tse thata. Sehlopha se seng le se seng se khethiloeng se tla u isa lipapaling tse 3: boikoetliso ba sefuba , boikoetliso ba mahetla , le triceps boikoetliso .
Ha ho phomolo pakeng tsa lihlahisoa, kahoo ho ikoetlisa ho tsamaea kapele. Koetliso ena e tla nka metsotso e 45 ho ea ka linako tsa phomolo ea hau le hore na ke ba bakae ba khethollang bao u khethang ho o tlatsa.
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang.
Thepa e hlokahalang
Li-dumbbells tse fapaneng tse ngata, li-barbell, setulo kapa bolo le sehlopha se hanyetsang.
Joang
- Qala ka mofuthu oa metsotso e 5 ho isa ho e 10 ea mocheso oa motlakase (ho tsamaea sebakeng se seng, joalo-joalo)
- Etsa li-exercisiso ka tatellano e 'ngoe le e' ngoe, phomola bakeng sa metsotsoana e 30 kapa ho feta mme u pheta
- Bakeng sa ho ikoetlisa haholoanyane, pheta-pheta linako tse ling tse tharo tse tharo tse tharo
- Bakeng sa ho ikoetlisa ka leseli, qeta nako e 'ngoe le e' ngoe e behiloeng ka nako e le 'ngoe
- Khetha boima bo u lumellang hore u qete sete se setle. Potso ea ho qetela e lokela ho ba thata haholo.
1 - Tri-Beha 1: Tlohela Pushups Setha
Bakeng sa pushups tsena, o tla feta letotong la li-drop-sets. Tsamaea ka sete ka seng, u phunyeletse mangole kapa menoana ea hao le phomolo ka nakoana pakeng tsa sete ka seng. Etsa ba bangata ho beha kamoo u ka khonang 'me u se ke ua khathatseha haeba u sitoa ho o etsa!
- Beha 1: 16 pushups
- Beha 2: 14 pushups
- Beha 3: 12 pushups
- Beha 4: 10 pushups
- Beha 5: 8 pushups
2 - 1.5 Khatello ea Lihlooho
Tšoara litebelisoa tse boima matsohong ka bobeli ka likhama tse otlolohileng, litekanyo tse haufi le litsebe (joaloka seto sa sepheo).
Tobella litepisi holimo, theolela fatše 'me u qobelle litekanyo tsa halofo ho ea holimo le tlaase. Eo ke phetoho e le 'ngoe.
Tsoela pele, o fetola rep e feletseng le repiti ea halofo bakeng sa makhetlo a 12 a pheta-phetoang.
3 - 1.5 Matla a khatello ea lichelete
Thetsa ka bencheng kapa mohato 'me u tšoare li-barbell tse thata ka holim'a nthong e' ngoe, matsoho a atamelane (feela ka mahetleng).
Tšoaea boima ka holim'a ribcage, theola boima ba 'mele ebe o hatella halofo ea tsela. Eo ke phetoho e le 'ngoe.
Tsoela pele, o fetola rep e feletseng le repiti ea halofo bakeng sa makhetlo a 12 a pheta-phetoang.
Bakeng sa ho ikoetlisa ka thata, pheta ena Tri-Set. Ho seng joalo, fetela pele ho Tri-Setha e latelang.
4 - Tri-Beha 2: Li-Press tsa Benche
Thetsa ka mohato, bencheng kapa fatše mme u tšoere barbell e boima ka lisenthimithara tse seng kae ka holim'a sefuba. Ho boloka trunk e kokotseha, e phalla ebe e hatella holimo holimo ntle le ho koala likhahla. Fokotsa boima ho fihlela e le ka holim'a sefubeng mme o pheta-pheta li-12 hape.
Ikutloe u lokolohile ho sebelisa dumbbells haeba u se na li-barbell.
5 - Arnold Presses
Ha u lutse kapa u eme, tšoara litekanyo tse boima ka likhama tse otlolohileng, liatla tse shebileng sefuba. Tšoaea matsoho holim'a hlooho, ho potoloha liatla. Fokotsa ho theohela fatše, ho khutlisetsa matsoho ho khutlela sebakeng se qalang le ho pheta-pheta li-12 hape.
6 - Crushers ea Lehata
Thetsa ka bencheng 'me u tšoere li-barbell tse boima bo boima moqotetsane o moqotetsane. Qala ka bar ka ho toba holim'a sefuba, lifate tsa palema li shebile. Koola likhahla mme o theolele boima ho ea hloohong, o emisa ha likhahla li le likhato tse 90. Fokotsa boima ba 'mele ebe o pheta-pheta li-12 hape.
Ka mantsoe a mang, u se ke ua hatakela likhaba tsa hao, batho.
Bakeng sa ho ikoetlisa ka thata, pheta ena Tri-Set. Ho seng joalo, fetela pele ho Tri-Setha e latelang.
7 - Tri-Set 3: Tlanya Press Press
Robala fatše ka benche e sekametseng kapa ka mohato o tsitsitseng (joalokaha ho bontšoa) 'me u qale ka litekanyo tse boima letsohong le leng le le leng ka holimo holim'a sefuba, lifate tsa palema li shebile. Koola likhahla ebe o theola matsoho ho fihlela likhahla li ka tlas'a sefuba. Tobella lisebelisoa tsa boima holimo empa u se ke ua koala likhahla mme u pheta hape ka li-12 hape.
8 - Liphetoho tse fapaneng
Tšoara li-dumbbells tsa bohareng le boima 'me u qale ho lula fatše, u khumame ka matsoho a lutse fatše le litekanyo tlas'a mangole. Phahamisa matsoho mahlakoreng, ho fihlela mahetleng, ho penya maqhubu a mahetla hammoho. Etsa likhahla hanyane ka hanyane li kobehe le ho pheta-pheta li-12 hape.
9 - One-Arm Triceps Pushups
Thetsa ka lehlakoreng la hao le letona ka mangole a koalehile 'me letheka le koaletsoe. Pata sefahleho se ka tlase ho letheka ebe o beha letsoho le letšehali fatše ka pel'a hau. Qetella li-triceps ho sutumetsa 'mele le ho theoha fatše, ho otlolla letsoho le letšehali ka hohle kamoo u ka khonang ntle le ho koala sekoti. Fokotsa 'mele ho fihlela letsoho le fofa fatše' me le tsoela pele ho khutlela morao pele ho tsuba mahlakoreng.
Bakeng sa ho ikoetlisa ka thata, pheta ena Tri-Set. Ho seng joalo, fetela pele ho Tri-Setha e latelang.
10 - Tri-Beha 4: E-ba le Tsela ea ho Tsamaea
Bua ka benche e sekametseng kapa ka mohato o tsitsitseng (joalokaha ho bontšoa) 'me u qale ka litekanyo tse boima letsohong le leng le le leng ka holimo holim'a sefuba, lifate li shebane. Ka ho kokoloha hanyenyane ka mahlakoreng, theola matsoho ho ea mahlakoreng ho fihlela ba le ka tlaase ho mahetla. Finyetsa sefuba ho hula matsoho, ho boloka likhama liphatleng. Ak'u inahanele hore u hula sefate. Khuta hape bakeng sa li-12 hape.
11 - Khutsa ka pele ho hlaha
Lula holim 'a bolo' me u fetele pele ho boemo bo sekametseng bo nang le litebelisoa tse lekaneng. Ho boloka matsoho a otlolohile le liphaka li shebana, phahamisetsa matsoho ho ea mahetleng. Sheba fatše mme u pheta hape ka li-12 hape.
12 - Sehlopha se le seng sa Arm-Triceps
Thetsa ka lehlakoreng le letšehali leboteng le lengole le tlase bakeng sa tšehetso. Tšoara boima bo bohareng ka letsohong le letona le letsoho le otlolohile, pale ea sefate e shebile. Koola sefahleho mme u theole boima ba hlooho ea hao ho hoo e ka bang likhato tse 90. Penya li-triceps ho otlolla letsoho le ho pheta-pheta tse 12 pele u fetola mahlakoreng.
Bakeng sa ho ikoetlisa ka thata, pheta ena Tri-Set. Ho seng joalo, fetela pele ho Tri-Setha e latelang.
13 - Tri-Beha 5 - Moferefere oa Sefubelu le Li-Fly One Arm
Thetsa ka bencheng kapa mohato 'me u tšoare litekanyo tse boima ka matsoho holim'a sefuba. Koola likhahla ebe o theola boima bo ka tlaase sefubeng. Tobella matsoho holimo 'me, ka holim'a mokoloko, potoloha liatla ebe u theola letsoho le letona ho lehlakoreng le fofang sefubeng. Tlisa letsoho le letona holimo, ho potoloha liatla ebe o etsa mochine o mong oa sefuba. Ha e le hantle ka holimo ho mokete ona, potoloha liatla ebe u theola letsoho le letšehali ho ea ka lehlakoreng le fofang sefubeng. Tsoela pele ka sefubelu sefubeng le sefubeng se fofang (matsoho a fapaneng bakeng sa fofa e 'ngoe le e' ngoe) ka kakaretso ea likhahla tse 8 (e 'ngoe e akarelletsa lintsintsi ka mahlakore ka bobeli)
14 - Hloekileng le Khatiso
Qala ka litekanyo ka pel'a maqeba, lifate tsa palema. Ho phahamisa litekanyo ho isa sefubeng (hoo e batlang e le molomong o otlolohileng) 'me u tsamaee hantle, flip le ho theola e le hore li phahametse mahetleng. Tobella litepisi holimo holimo le ho theolela fatše, flip matsoho ho khutlela moleng oa mehla le ho theoha. Khuta hape bakeng sa li-12 hape.
15 - Triceps Dips
Lula setulong kapa bencheng le ho leka-lekanya matsohong a hao, u fallela ka morao ka pel'a mohato o otlolohileng ka maoto. Koola likhahla le ho theohela fatše, ho boloka mahetla ho fihlela likotlolo li le likhato tse 90. Khutlela morao 'me u phete hape li-12 hape.
Bakeng sa ho ikoetlisa ka thata, pheta ena Tri-Set.