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Ngakhale kusambira kumawoneka ngati kochita masewera olimbitsa thupi, atha kutsutsa dongosolo lanu lonse. Ndizochita bwino zodzipatula zomwe zimapanga ma triceps anu ndikupereka mawonekedwe oyenera m'manja mwanu.
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Zitha kuchitika kulikonse ngati zokakamiza. Mutha kugwiritsa ntchito mpando kunyumba kuti muchite ma dips kapena mutha kugwiritsa ntchito makina pochitira masewera olimbitsa thupi. Ambiri aife timayang'ana mopepuka koma maubwino awo sangapeputsidwe.
Momwe mungachitire: Lingaliro lonse ndikusunthira thupi lanu mmwamba ndi pansi pogwiritsa ntchito minofu yanu yamanja kuti ma triceps anu apeze zovuta. Mosavuta ikani manja anu pampando kapena bala ina iliyonse.
Pindani pang'ono osasuntha phazi lanu ndikukwezanso thupi lanu pang'ono. Bwerezani izi kangapo osamala ma triceps anu. Mutha kuchita masewera olimbitsa thupi pamasitepe ndikuyika manja anu panjira ndikukweza miyendo yanu panjira ina. Komabe, chitani mosamala kuti musavulaze.
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Chenjezo: Anthu omwe ali ndi zowawa m'thupi kapena mavuto am'mbuyo sayenera kuyesa kulimbitsa thupi popanda kufunsa dokotala. Ena amatha kuchita masewera olimbitsa thupi koma moyang'aniridwa ndi dokotala.
Pindulani # 1
Kuchita masewerawa kumaphatikizapo kusanjika manja ndi mapazi anu ndikusunthira thupi lonse kuyika katundu wanu pama triceps anu. Chifukwa chake, ndimasewera olimbitsa thupi apamwamba kwambiri omwe amatsutsa minofu yanu m'derali.
Pindulani # 2
Kulimbitsa thupi kumeneku kumatha kukulitsa thupi lanu. Pamene kusunthaku kukugwiritsa ntchito minofu yakumtunda, imayamba kutsutsidwa ndipo imakula msanga.
Pindulani # 3
Kuchita masewerawa ndi kopindulitsa kuposa pushup momwe mumakweza thupi lanu lonse ndikamiza.
Pindulani # 4
Pang'ono ndi pang'ono mumakhala ndi mphamvu m'manja mwanu pamene akugwira ntchito molimbika kusuntha thupi lanu kwinaku mukumira. Manja anu ndi chifuwa chanu zimalimba ngati mumachita maviya nthawi zonse.
Pindulani # 5
Omwe ali ndi chidwi chokhala ndi thupi lopangidwa ndi V sayenera kunyalanyaza madipiti. Kulimbitsa thupi uku pogwiritsidwa ntchito nthawi zonse, kumathandizira kupanga thupi lopangidwa ndi V.
Pindulani # 6
Kuchita masewerawa sikuti kumangokhala ndi ma triceps anu, komanso kumavutitsa mapewa anu, kutsika kumbuyo, chifuwa ndi mikono.
Pindulani # 7
Kulimbitsa thupi kumeneku kumakuthandizaninso kuti mudzitsutse nokha poyesa kusiyanasiyana. Kungofutukula kumvetsetsa kungathandizenso.
