Mgbatị nke otu aka na triceps na-anọdụ ala

Flattening one hand on the triceps sitting in the slope — technique of the exercise:

1. Sit on a horizontal bench. Take in one hand and a dumbbell with a neutral grip (palm facing you).
2. Kpoo ikpere gị wee kpọọ ihu, na-ehulata n'úkwù dị ka egosiri na ọnụ ọgụgụ ahụ. Mee ka azụ gị kwụ ọtọ, ihe fọrọ nke nta ka ọ dị ka ala. Isi welitere.
3. Akụkụ nke ogwe aka site n'ubu ruo n'ikpere ụkwụ na-ejikọta ya na ahịrị nke torso, dị ka ala. A na-ehulata ogwe aka n'ikpere aka n'akụkụ aka nri ka aka ya wee dịrị n'ala. Nke a ga-abụ ọnọdụ mbụ gị.
4. Idobe ubu na-adịghị agagharị, Flex triceps iji bulie ibu ahụ elu, gbatịa ogwe aka gị. N'oge ogbugbu nke mmegharị a na-eku ume. Ntugharị ahụ bụ naanị ogwe aka.
5. Mgbe obere nkwụsịtụ na ikuru ume, jiri nwayọọ nwayọọ belata dumbbells, laghachi na ogwe aka na mmalite.
6. Mezue ọnụ ọgụgụ achọrọ nke ugboro ugboro.
7. Gbanwee aka ma megharia mmega ahụ.

Ọdịiche:

1. You can also perform this exercise with both hands simultaneously.
2. Instead of dumbbells, you can use the handle of a wire rope lower block. In this case, hold the handle spinaround grip (palm facing up) or neutral grip (palm facing body). If you decide to use a rope handle, in this case, do the exercise with a neutral grip.