Nā 9 Triceps Best Exercises e pono ai ʻoe e hana i kēia manawa

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Inā ʻoe e ʻimi nei i kahi hoʻoikaika triceps wikiwiki a ikaika (a luhi ʻoe i kāu neʻe ʻana hoʻokahi a ʻelua paha), ua pane ʻia kāu mau pule. Lawe wale kēia maʻamau i 10 mau minuke, akā mai waiho i kēlā mea lapuwale iā ʻoe-he ʻūlū ʻūʻū kāna. Hōʻike ia i nā hoʻomaʻamaʻa triceps ʻeiwa maikaʻi loa ma waho, me ka hoʻohana ʻana i nā hoʻoikaika kino a me nā dumbbell. E puhi ana kāu triceps i ke ahi a e nānā ana kou mau lima i nā ʻano maikaʻi. (Makemake i ke ahi kino piha? Hui pū i kēia hoʻolālā me kekahi o nā hoʻoikaika kino o Mike i lalo.)

He aha kāu e pono ai: A set of medium dumbbells and a moena.

Pehea e hana ai: E hāhai me ka wikiō e hana ai i kēlā me kēia hana ma lalo. Hana i ke kaapuni i hoʻokahi manawa no ka pupuhi o 10 mau minuke, a i ʻole hana hou i ka hana triceps i hoʻokahi i ʻelua mau manawa hou no ka hoʻolālā lima 20 a 30 mau minuke.

No kēia hoʻolālā, eia ka mea hiki iā ʻoe ke manaʻo. E nānā i ka wikiō ma luna, a mākaukau e neʻe!

1. ʻO Triceps Iso-Jack Push-ups
2. Kneeling Overhead Triceps Extensions
3. Nā Puʻupuʻu Kaumaha Kino Huli ʻia
4. Ke kukuli ʻana i nā Extic Triceps Extension
5. Single-Arm Triceps Bodyweight Press (ʻaoʻao hema)
6. Mea Paʻi Paʻi Paʻi Kino Triceps Mana Hoʻokahi (ʻaoʻao ʻākau)
7. ʻO Triceps Kickback Flip n 'Pulse
8. ʻO Dumbbell Skullcrushers
9. Triceps Inferno (Huli i ke Kino Skullcrusher i Triceps Pushup)

E kau inoa i kā Mike kahawai YouTube no ka hoʻomaʻamaʻa manuahi ʻana i kēlā me kēia pule. E ʻike hou aku iā Mike ma Facebook, Instagram, a me kāna pūnaewele. A inā ʻoe e pono i kahi mele weliweli e hoʻoikaika i kāu mau hana, e nānā i kāna podcast mele hoʻoikaika kino i loaʻa ma iTunes.

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