5 ce rau toned caj npab rau cov ntxhais

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev qoj ib ce nrog lub cev hnyav thiab dumbbells yuav pab koj ua haujlwm ntawm koj txhais caj npab cov leeg zoo, ua kom pom kev zoo thiab zoo nkauj. Tsib qhov kev tawm dag zog yooj yim no tuaj yeem ua tiav ntawm lub gym lossis tom tsev.

Cov tes tsis muaj zog yog ib qho teeb meem rau ntau tus ntxhais. Cov triceps uas tsis tau tsim, nyob rau sab nraub qaum ntawm lub xub pwg, muab ib qho dab tsi, qhov muag plooj caj npab uas ua rau lub cev tsis zoo, txawm tias lub abs thiab ob txhais ceg zoo tag nrho.

Yog li, nco ntsoov suav nrog triceps ce hauv koj qhov kev tawm dag zog. Nov yog qee qhov kev xaiv zoo uas ua haujlwm zoo hauv tsev yog tias koj muaj dumbbells.

Tus naj npawb ntawm txoj hauv kev thiab rov ua dua

1. Push-ups - 4 teeb ntawm 10-15 zaug.
2. Fabkis xovxwm - 3 teev ntawm 15 reps.
3. Push-ups hauv kev txhawb nqa rov qab - 3-4 teeb ntawm 10-12 zaug, nyob ntawm kev npaj.
4. Extension ntawm caj npab los ntawm qab lub taub hau - 3 teeb ntawm 15 zaug rau txhua caj npab.
5. Extension ntawm caj npab nyob rau hauv ib qho incline - 3 teeb ntawm 15-20 zaug rau txhua caj npab.

Tom qab thawj qhov kev tawm dag zog, koj yuav pom tias koj ob txhais caj npab tau nruj dua. Ua qhov no ib zaug ib lub lim tiam, dhau sij hawm nce qhov hnyav ntawm dumbbells thiab qhov nyuaj ntawm kev thawb, thiab cov duab zoo nkauj ntawm koj txhais caj npab yog lav.