Ayyuka 9 Mafi Kyawun Triceps Ya Kamata Ku Yi A Yanzu

Wadatacce

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Idan kuna neman motsa jiki na triceps mai sauri da tsanani (kuma kun gaji da motsin ku na yau da kullun ko biyu), an amsa addu'o'in ku. Wannan aikin na yau da kullun yana ɗaukar mintuna 10 kawai, amma kar ku bari wannan wawan ku-ya tattara faranti. Yana fasalta mafi kyawun darussan triceps guda tara a can, ta amfani da duka motsa jiki da dumbbell. Triceps ɗinku za su ci wuta kuma hannayenku za su duba iri iri. (So ​​cikakken jiki kone? Hada wannan motsa jiki da daya daga cikin ƙananan motsa jiki Mike.)

Abin da kuke buƙata: Saitin dumbbells na matsakaici da tabarma.

Yadda yake aiki: Bi tare da bidiyon don yin kowane ɗayan darussan da ke ƙasa. Yi da'irar sau ɗaya don fashewar hannu na minti 10, ko maimaita aikin motsa jiki na triceps sau ɗaya zuwa sau biyu don motsa jiki na minti 20 zuwa 30.

Don wannan motsa jiki, ga abin da zaku iya tsammanin. Kalli bidiyon da ke sama, kuma ku shirya don motsawa!

1. Triceps Iso-Jack Push-ups
2. Ƙunƙarar Ƙarƙashin Ƙarfafa Triceps
3. Inverted Bodyweight Skullcrushers
4. Ƙarfafa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙunƙwasawa
5. Triceps-Arm Single-Arm Press (gefen hagu)
6. Single-Arm Triceps Bodyweight Press (gefen dama)
7. Triceps Kickback Flip n 'Pulse
8. Dumbbell Skullrushers
9. Triceps Inferno (Tsarin Ƙwararrun Jiki zuwa Triceps Pushup)

Biyan kuɗi zuwa tashar YouTube ta Mike don wasan motsa jiki na mako -mako kyauta. Nemo ƙarin Mike akan Facebook, Instagram, da gidan yanar gizon sa. Kuma idan kuna buƙatar wasu kiɗa mai ban sha'awa don ƙarfafa ayyukanku, duba kwasfan kiɗan motsa jiki da ake samu akan iTunes.

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