Katoloso ka matsoho a mabeli holim'a triceps e lutseng e sekame

Ho otlolla matsoho ka bobeli holim'a li-triceps tse lutseng letsoapong - mokhoa oa boikoetliso:

1. Lula bencheng e tshekaletseng. Tšoara li-dumbbells ka ho se nke lehlakore (liatla li tobane le uena).
2. Koba mangole 'me u itšetlehe pele, u khumame thekeng joalokaha ho bontšitsoe setšoantšong. Boloka mokokotlo oa hao o otlolohile, o batla o lekana le fatše. Hlooho e phahamisitsoe.
3. Karolo e 'ngoe ea letsoho ho tloha lehetleng ho ea setsoeng e hokahane le mohala oa torso, o ts'oanang le fatše. Matsoho a kobehile litsoeng ka lehlakoreng le letona e le hore liphaka li tsamaee hantle fatše. Sena e tla ba boemo ba hau ba pele.
4. Ho boloka mahetla a hao, tiisa li-triceps tsa hau ho phahamisa boima, ho otlolla matsoho. Nakong ea ts'ebetso ea mokhatlo ona phefumoloha. Motsamao ke letsoho la pele feela.
5. Kamora khefu e khuts'oane ea ho hula moea, theola butle li-dumbbells, o khutlisetsa matsoho ho qala boemo.
6. Tlatsa palo e hlokehang ea ho pheta-pheta.

Liphetoho: o ka etsa boikoetliso, o etsa katoloso e ngoe ka letsoho le leng le le leng.