Amadoda afuna ukuthola ingalo ye-kirin, kanti ama-biceps nama-triceps yimisipha yengalo engenhla esivame ukubhekisela kuyo, kodwa futhi enye yezinkomba ezibalulekile zamandla engalo engenhla nokuqina.

Uma ufuna ukuba nengalo ye-unicorn, ngaphezu kwemikhuba emihle yokudla, indlela efanele yokuzivocavoca nayo ibalulekile.Nawa ama-biceps angu-6 nama-triceps okuzivocavoca ukuze akusize uqophe imisipha yengalo yangaphezulu eqinile.

Isenzo 1. Ukugoba kwe-Dumbbell

Ama-curls umsebenzi wakudala wama-biceps kanye nokunyakaza okuyisisekelo.Ukubamba ama-dumbbell ngezandla zombili, gcina umzimba wakho uqondile futhi uphakamise ama-dumbbell phezulu ukusuka phambi kwamathanga akho ukuya emahlombe akho, bese ukwehlisa kancane kancane.Phinda izikhathi ezingu-10-12 ngesethi ngayinye yamasethi angu-3-4.

Isenzo 2. Goba futhi welule ingemuva lentamo

Ukuguquguquka nokunwetshwa kwengemuva lentamo kungenye yezivivinyo ezijwayelekile zokuzivocavoca imisipha ye-triceps.Hlala ebhentshini eliyisicaba, ubambe ibha ngezandla zombili, ubeke ibha ngemuva kwentamo, bese uphushela ibha phezulu ekhanda, bese wehlisa kancane.Phinda izikhathi ezingu-8-10 ngesethi ngayinye yamasethi angu-3-4.

Isenzo 3. Donsela phansi intambo

Okokuqala, yima phambi komshini wezintambo izinyawo zakho zihlukaniselane ububanzi behlombe namadolo agobe kancane, ubambe iziphetho zombili zentambo ezandleni zakho izintende zakho zibheke phezulu nezingalo zakho ziqonde, bese usebenzisa amandla e-bicep ukudonsa intambo phansi kuze kube izingalo zakho zigobe endaweni engama-degree angama-90.Phakathi nale nqubo, i-triceps izophinde isebenze ukuze ikusize uqedele ukunyakaza.

Njengoba izingalo zakho zigoba ku-90 degrees, khulula kancane ama-biceps akho futhi uvumele intambo ukuthi ibuyele kancane endaweni yokuqala.Phinda izikhathi ezingu-10-12 ngesethi ngayinye yamasethi angu-3-4.

Nyakazisa 4. Ama-push up amancane

Lokhu kunyakaza kuzokusiza ukwandisa amandla nokuzinza kwezingalo zakho, okwenza imisipha yakho iqine futhi ingabi nesimo.

Okokuqala, yima phansi izandla zakho zibe ububanzi behlombe neminwe ibheke phambili.Gobisa izindololwane zakho bese wehlisa kancane uye phansi kuze kube yilapho isifuba sakho siseduze naphansi.Uma isifuba sakho siseduze nomhlabathi, phushela umzimba wakho kancane kancane uphinde ubuyele endaweni yokuqala.

Kule nqubo, kuyadingeka ukugcina ukungezwani kwe-biceps ne-triceps, ukuze ukwazi ukusebenzisa kangcono imisipha.Phinda izikhathi ezingu-8-10 ngesethi ngayinye yamasethi angu-3-4.

Isenzo 5. Ukudonsa phezulu

Ukudonsa kuwumsebenzi wakudala osebenza imisipha yezingalo ezingenhla nomhlane, futhi kuhle kakhulu ekwakheni i-triceps.Yima phambi kwamabha angalingani, ubambe ibha ngezandla zombili, bese udonsela umzimba wakho phezulu ngamandla kuze kube yilapho isilevu sakho sidlula ibha, bese wehlisa kancane.Phinda izikhathi ezingu-6-8 ngesethi ngayinye yamasethi angu-3-4.

Hambisa 6. Ibhentshi ye-Barbell press

I-barbell bench press iyinhlanganisela yokuzivocavoca ukuze usebenzise imisipha yesibili neye-triceps nemisipha yesifuba.Ukulala ebhentshini cindezela, ubambe ibha ngezandla zombili, bese ucindezela ibha ukusuka esifubeni sakho ukuya ezingalweni zakho eziqondile, bese wehlisa kancane kancane.Phinda izikhathi ezingu-8-10 ngesethi ngayinye yamasethi angu-3-4.

Ngenhlanganisela ehlelekile yalokhu kunyakaza oku-6 okungenhla, ungakwazi ukusebenzisa ngokugcwele ama-biceps nama-triceps, futhi ikusize uqophe ingalo ye-Kirin eqinile nenamandla.