Li-triceps tsa hau ke mesifa e matla, empa ha matsoho a hao a le bohloko kapa a tsitsitse, ho ka 'na ha hlokahala hore u fane ka tlhokomelo e eketsehileng nakong ea khatiso leha e le efe ea pele kapa ho otlolla ha u ntse u ikoetlisa.
.css-16acfp5 {-webkit-text-decoration: underline;mokhabiso oa mongolo: sehella mola;mongolo-mokhabiso-tenya: 0.125rem mongolo-mokhabiso-mmala: #d2232e;text-underline-offset: 0.25rem color: inherit ;-webkit-transition: all 0.3 s boiketlo-in-out;phetoho: all 0.3 s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration- color:border-link-body -hover;background-color: yellow;-webkit-transition:all 0.3s, e boreleli ka ntle; phetoho: tsohle 0.3s, e boreleli ka ntle;} Dan Giordano, PT , DPT, CSCS Bespoke Treatments, e re tsamaisa ka The Best Triceps Stretches Relax Elbows le Shoulders.
Triceps e entsoe ka mesifa e meraro e fapaneng: hlooho e bohareng, hlooho e ka morao le hlooho e telele.Likarolo tsena tse tharo lia kopana ho etsa mesifa e ka morao ho lehetla.Li-triceps ke mesifa e kholo ka ho fetisisa lehetleng 'me e kholo ho feta biceps.
Li-triceps li ikarabella bakeng sa ntho e 'ngoe le e' ngoe e atolosang setsoe.Hlooho e telele ea triceps e boetse e phetha karolo ea ho atolosa mahetla hobane e notlela ka morao ho lehare la mahetla.Ka lebaka la mesebetsi ena, li-triceps li sebetsa e le taelo e tšehetsang lithupelong tse ngata tsa ho phahamisa litšepe tse kang likhatello tsa sefuba, li-push-ups le mechine e hatisang ka holimo.Ho matlafatsa mesifa ena ho tla thusa ho ntlafatsa metsamao e meng.
Matla hase eona feela tšobotsi ea bohlokoa ea triceps.Metsamao e mengata e ipapisitse le ho feto-fetoha ha likhahla le mahetla, e leng se bolelang ho tsamaea ha triceps.
Haeba matsoho a hao a tsitsitse 'me a le bohloko ka mor'a ho ikoetlisa nako e telele, ho otlolla ho ka thusa.Ho otlolla ho boetse ho thusa ho holisa mokhoa oa hau oa ho sisinyeha le ho etsa hore metsamao e meng le maemo a be bonolo (joalo ka boemo bo ka pele).
Haeba u ikoetlisa ka li-barbell, ho ka etsahala hore ebe u maemong a pele haholo.Ena ke sebaka sa ho qala bakeng sa metsamao ea ho phahamisa boima joalo ka "squat" e ka pele le "overhead press", le sebaka sa ho qetela bakeng sa metsamao e kang sefuba se fanyeha.Ho atolosoa ha setsoe le mahetla sebakeng sena ho itšetlehile ka mefuta e mengata ea ho sisinyeha ha triceps.Haeba u fumana ho le thata ho kena boemong kapa ho e tšoara nakoana, ho ka etsahala hore ebe u fetoa ke mokhoa o itseng oa ho tsamaea.Eketsa lithupelo tse ling tsa ho tenyetseha ha letsoho 'me u tla fumana molemo ntle le ho sa phutholoha.
Pele re fetela ho li-extensions, ho bohlokoa ho utloisisa hore na ke hobane'ng ha li etsoa.Ho otlolla ho bohlokoa bakeng sa pele le ka morao ho boikoetliso ba hau, empa ho na le liphapang tsa mantlha ho latela hore na u e etsa hokae.
Matla a matla ao u atisang ho a bona qalong ea ho ikoetlisa a molemo ka ho fetisisa bakeng sa ho eketsa phallo ea mali sebakeng sa ho futhumatsa mesifa pele mosebetsi o behoa.Ho otlolla hona ho bolela ho ts'oara nako e khuts'oane, e potlakileng.Ho otlolla ho tsitsitseng ho etsahala qetellong ea sehlopha se sebetsang.Lintho tsena tse telele, tse tsitsitseng li boetse li eketsa phallo ea mali, empa tabeng ena, u boetse u thusa ho ntša lactic acid e hlahisoang nakong ea boikoetliso, e bakang bohloko.Ho otlolla ka mor'a ho ikoetlisa ke nako e nepahetseng ea ho otlolla ka botebo ho tsepamisa mohopolo mofuteng oa hau oa ho sisinyeha.
Haeba sepheo sa hau ke ho futhumala ka li-stretch tse matla, tšoara boemo bona metsotsoana e 'meli ho isa ho e meraro ebe u fetola pakeng tsa tsona.Haeba sepheo sa hau e le ho pholisa le ho ntlafatsa ho tsamaea ka mor'a ho ikoetlisa, etsa lihlopha tse tharo tsa metsotsoana e 30 e 'ngoe le e 'ngoe, Giordano o khothalletsa.
Lena ke lebaka la khale.Ho otlolla hona ho khothalletsa phallo ea mali likarolong tsohle tse tharo tsa triceps.
Haeba u hlile u haelloa ke mefuta e mengata ea ho sisinyeha ha lintlha tse ka holimo, ho eketsa thaole ho ka thusa.Haeba u ntse u ikutloa u le thata ka mahetleng a hao, leka ho tsamaea u se na hempe kapa u kolobise thaole ho e otlolla le ho feta.
Haeba u ikutloa u le tsitsipano ka har'a triceps ea hau e ka holimo, mokhoa ona ke oa hau.E boetse e fana ka tlhokomelo e nyenyane ho mahlaka a ka morao.Hopola, hula feela moo ho leng bonolo.Haeba e qala ho utloisa bohloko, u e fetelletsa.
Hopola hore haeba u e-ba le bohloko bo boholo setsoe kapa mahetleng a hao nakong ena, fokotsa tsitsipano.Ha ho na thuso ho utloa bohloko, kahoo ikutloe u lokolohile ho bona ngaka ea 'mele kapa ngaka ha ho hlokahala.
Cori Ritchey, NASM-CPT ke Associate Health & Fitness Editor at Men's Health le mokoetlisi ea tiisitsoeng le morupeli oa boikoetliso ba sehlopha. Cori Ritchey, NASM-CPT ke Associate Health & Fitness Editor at Men's Health le mokoetlisi ea tiisitsoeng le morupeli oa boikoetliso ba sehlopha. Кори Ричи, NASM-CPT, является младшим редактором журнала Health & Fitness в Men's Health, а также сертифицированным личным тренером тренером инструке инструпуке. Corey Ritchie, NASM-CPT, ke Motlatsi oa Mohlophisi oa Bophelo bo Botle le Boiteko ho Men's Health le Mokoetlisi ea Tiisitsoeng le Morupeli oa Boikoetliso ba Sehlopha. Cory Ritchie, NASM-CPT, Associate Health & Fitness Editor ho Men's Health le Certified Personal Trainer le Group Fitness Morupeli.U ka fumana tse ling tsa mosebetsi oa hae ho HealthCentral, Livestrong, Self, le tse ling.
.css-16fbwkt {pontšo: thibela;lelapa la fonte: GraphikBold, Helvetica, Arial, sans-serif;boima ba fonte: sebete;moeli o tlase: 0;moeli o ka holimo: 0;-webkit-text-decoration: che;text-decoration:none;}@media (hover efe kapa efe: hover){.css-16fbwkt:hover{color:link-hover;}}@media(max-width: 48rem){.css-16fbwkt{font size :1.05 rem;bophahamo ba mola:1.2;moutla-tlase:0.25rem;}}@media(min-width: 40.625rem){.css-16fbwkt{font-size:1.28598rem;line-height:1.2;}} @media (min-width: 48rem){.css-16fbwkt{font-size:1.39461rem;line-height:1.2;bottom-margin:0.5rem;}}@media(min-width: 64rem){.css- 16fbwkt{ boholo ba fonte: 1.23488rem;line-height:1.3;}} Leka Mehato Ena e 5 ho Eketsa Ts'ebetso ea Hip
Lihlahisoa tsa rona li hlahlojoa ke bahlophisi le ho amoheloa ke litsebi.Re ka fumana li-commissions bakeng sa lihokelo sebakeng sa rona sa marang-rang.