Mpando wochulukitsa maulendo olimbitsa thupi ndizochita masewera olimbitsa thupi omwe amamanga mphamvu ndi paphewa. Zochita zosavutazi zikhoza kuchitika pafupifupi paliponse popanda zopanda mabenchi awiri kapena mipando.
Momwe Mungachitire Pachigaro Dip Dip Triceps Zochita
Sizochita zovuta, koma anthu ambiri amakhumudwa ndipo amadula mapewa awo patsiku. Kuti muchite bwino, sungani bwino, yang'anani kutsogolo ndikusunga mapewa anu kutali ndi makutu anu ponseponse.
Zochitazo zikhoza kupsinjika zikhomo ndi mapewa, kotero ngati muli ndi ululu uliwonse, mungagwiritse ntchito ntchito yolimbitsa thupi kuti mukhazikitse mphamvu mu triceps ndi paphewa. Ngati muli ndi mavuto a m'mapewa, mungapewe kuchita izi.
Mufunikira mabenchi awiri kapena mipando ya ntchitoyi.
- Ikani mipando ikuyang'anizana wina ndi mzake, pafupi mamita atatu padera.
- Khala pamphepete mwa mpando umodzi ndikugwira pamphepete mwa mpando ndi manja ako.
- Ikani zidendene zanu pamphepete mwa mpando wina ndikudzigwiritsira ntchito triceps.
- Pita kutsogolo kwambiri mpaka kumbuyo kwako kumatsekedwe pampando, ndiye kuti udzichepetse mpaka zidutswa zako zitayika pakati pa 45 ndi 90 madigiri. Sungani mapewa anu pansi, kutali ndi makutu anu.
- Pepani pang'onopang'ono mpaka kumalo oyambira ndi kubwereza. Sinthani kayendetsedwe kake kakuyendayenda.
- Yambani ndi kubwereza katatu ndikugwiranso ntchito mobwerezabwereza 25 pa milungu ingapo.
Ndondomeko Yopangidwira Mphamvu Dipatimenti
Ngati simungathe kuchita kawiri kawiri kachitidwechi, mukhoza kusintha mpando kuti muchepetse mphamvu.
Nazi momwemo:
- Gwiritsani ntchito mpando umodzi wokha ndikusunga mapazi anu pamene mutsirizidwa.
- Mukhozanso kuchepetsa momwe mungachepetsere m'chiuno kuti muchepetse kuchuluka kwa khama zomwe mumagwiritsa ntchito panthawiyi.
- Pamene mukukhala olimba, yonjezerani kuchuluka kwa kayendedwe ndi chiwerengero cha kubwereza.
Pakapita nthawi, pamene mumanga mphamvu, mudzatha kuchita mpando wodzaza.
Kuti mupange thupi lonse lopuma, onjezerani zam'mwamba kukweza .