Ƙarshen Triceps Workout: De-Jiggle Your Upper Arms

Wadatacce

• Ƙarshen Triceps Workout: Darasi na Anatomy
• Ƙarshen Triceps Workout: Ƙwararrun Ƙwararru na Farko
• The Ultimate Triceps Workout: Cikakkun bayanai
• Ƙarshen Triceps Workout: Dabarun Masu Koyarwa
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Lokacin da kuka shiga cikin matsala, jarabar ita ce ku buga shi da ƙarfi tare da darussan triceps da yawa. Amma zaɓi ƴan ƙwaƙƙwaran motsi kuma za ku sami sakamako tare da ƙarancin ƙoƙari. Toner na farko anan yana ware triceps kuma yana amfani da nauyi mai nauyi don ƙarfi, ƙarfi, ƙarfi. (Idan kuna da lokaci don motsi ɗaya kawai, yi wannan.) Kira na biyu don ƙirjin ku da baya don taimakawa triceps-mafi yawan tsokoki da kuke sassaƙawa, da sauri metabolism ɗinku zai kasance, wanda ke taimaka muku samun jingina gaba ɗaya. Yunkurin ƙarshe yana kama da icing akan kek, ƙarin kicker don sama da sculpting. Gwada wannan haduwar ta hanyoyi uku kuma nan ba da daɗewa ba za ku yi ban kwana da wannan jiggle mai ban haushi.

Ƙarshen Triceps Workout: Darasi na Anatomy

Triceps ɗin ku yana da "kawuna" guda uku: Dogon kai yana farawa daga kafaɗar kafada, kai na gefe ya samo asali daga saman hannun ku na sama, kuma kai na tsakiya ya samo asali a ƙasa a hannun ku na sama. Na uku ya kai har zuwa gwiwar hannu.

Ƙarshen Triceps Workout: Ƙwararrun Ƙwararru na Farko

Wannan aikin motsa jiki ya yi niyya ga dogayen triceps, kai na gefe da na tsakiya.

The Ultimate Triceps Workout: Cikakkun bayanai

Kuna buƙatar benci, nau'i na 8- zuwa 12-pound dumbbells, ƙwallon kwanciyar hankali, nauyin kilo 10-15, da na'ura na USB tare da abin da aka makala (a gida, yi amfani da bututun juriya; nemo kaya a wurin). theshapestore.com). Yi dumi tare da ƴan mintuna na cardio, sannan yi da'irar kafaɗa da dama da giciye hannun hannu na gaba. Sau biyu a mako, yi saiti 2 ko 3 na 10 zuwa 12 reps na kowane motsawa cikin tsari, hutawa na 45 zuwa 60 seconds tsakanin saiti.

Ƙarshen Triceps Workout: Dabarun Masu Koyarwa

"Ba na barin abokan ciniki su samu kuma ya mayar da hankali kan horon horo, "in ji Jeff Rosga, darektan bincike da ƙira a Life Time Fitness a Chanhassen, Minnesota, wanda ya ƙirƙira wannan aikin. ."

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