Amadoda afuna ukufumana ingalo ye-kirin, kwaye i-biceps kunye ne-triceps yimisipha yengalo ephezulu esihlala sibhekisela kuyo, kodwa kunye nesinye sezibonakaliso eziphambili zamandla engalo ephezulu kunye nokuqina.

Ukuba ufuna ukuba nengalo ye-unicorn, ngaphezu kweendlela ezilungileyo zokutya, indlela efanelekileyo yokuzilolonga nayo ibalulekile.Nantsi imithambo emi-6 yeebhiceps kunye ne-triceps ukukunceda uqingqe izihlunu ezomeleleyo zengalo zangasentla.

Isenzo 1. Ukugoba kweDumbbell

IiCurls ngumsebenzi weklasikhi we-biceps kunye nenye yeentshukumo ezisisiseko.Ukubamba ii-dumbbells ezandleni zombini, gcina umzimba wakho uthe tye kwaye uphakamise ii-dumbbells phezulu ukusuka phambi kwamathanga akho ukuya emagxeni akho, uze uhlehlise ngokukhawuleza.Phinda amaxesha angama-10-12 kwisethi ye-3-4.

Isenzo 2. Goba kwaye wolule umva wentamo

I-Flexion kunye nokwandiswa komva wentamo yenye yeendlela eziqhelekileyo zokusebenzisa i-triceps muscle.Hlala kwibhentshi ephantsi, ubambe ibha ngezandla zombini, ubeke ibha ngasemva kwentamo, uze utyhale ibha ukuya entloko, kwaye unciphise ngokukhawuleza.Phinda amaxesha angama-8-10 kwisethi ye-3-4.

Isenzo 3. Tsala phantsi intambo

Okokuqala, yima phambi komatshini wentambo iinyawo zakho zibe ububanzi begxalaba kunye namadolo agobe kancinci, bamba zombini iziphelo zentambo ezandleni zakho izintende zakho zijonge phezulu kwaye iingalo zakho zithe nkqo, kwaye usebenzise amandla e-bicep ukutsala intambo ide ifike. iingalo zakho zigobile kwindawo ye-90-degree.Ngethuba le nkqubo, i-triceps iya kungena kwakhona ukukunceda ukugqiba intshukumo.

Njengoko iingalo zakho zigoba ukuya kuma-90 degrees, khulula ngokukhawuleza i-biceps yakho kwaye uvumele intambo ukuba ibuyele ngokukhawuleza kwindawo yokuqala.Phinda amaxesha angama-10-12 kwisethi ye-3-4.

Nyakazisa 4. Ukunyusa okumxinwa

Le ntshukumo iya kukunceda ukwandisa amandla kunye nokuzinza kweengalo zakho, ukwenza izihlunu zakho ziqine kwaye zingabikho.

Okokuqala, yima emgangathweni izandla zakho zibe ububanzi bamagxa kunye neminwe ijonge phambili.Goba iingqiniba zakho uze wehlise kancinane ukuya emgangathweni de isifuba sakho sisondele emgangathweni.Xa isifuba sakho sikufutshane emhlabeni, tyhala umzimba wakho ngokuthe chu uze ubuyele kwindawo yokuqala.

Kule nkqubo, kuyimfuneko ukugcina uxinzelelo lwe-biceps kunye ne-triceps, ukuze ukwazi ukusebenzisa kakuhle imisipha.Phinda amaxesha angama-8-10 kwisethi ye-3-4.

Isenzo 5. Utsalo-ups

Ukutsalwa ngumsebenzi weklasikhi osebenza izihlunu zeengalo eziphezulu kunye nomva, kwaye zilungele ukwakha i-triceps.Yima phambi kwemivalo engalinganiyo, ubambe ibha ngezandla zombini, kwaye utsale umzimba wakho ngamandla de isilevu sakho sigqithise ibha, uze uyihlise ngokucothayo.Phinda amaxesha angama-6-8 kwisethi ye-3-4.

Hambisa 6. Barbell ibhentshi press

I-barbell bench press yindibaniselwano yokuzivocavoca ukuze usebenzise imisipha yesibini kunye ne-triceps kunye nezihlunu zesifuba.Ukulala kwi-bench press, ubambe ibha ngezandla zombini, kwaye utyhale ibha ukusuka esifubeni sakho ukuya kwiingalo zakho ezithe tye, uze unciphise ngokukhawuleza.Phinda amaxesha angama-8-10 kwisethi ye-3-4.

Ngokudityaniswa ngocwangco kwezi ntshukumo zi-6 zingentla, unokuzisebenzisa ngokupheleleyo ii-biceps kunye ne-triceps, kwaye zikuncede uqikelele ingalo eyomeleleyo nenamandla yeKirin.