Amuna amafuna kutenga mkono wa kirin, ndipo ma biceps ndi triceps ndi minofu yam'mwamba yomwe timatchula nthawi zambiri, komanso chimodzi mwa zizindikiro zazikulu za mphamvu zam'mwamba ndi zolimbitsa thupi.

Ngati mukufuna kukhala ndi mkono wa unicorn, kuwonjezera pa zakudya zabwino, njira yoyenera yochitira masewera olimbitsa thupi ndiyofunikanso.Nawa masewera 6 a biceps ndi triceps kuti akuthandizeni kusema minofu yamphamvu yam'mwamba yamkono.

Zochita 1. Kupindika kwa Dumbbell

Ma curls ndi masewera olimbitsa thupi apamwamba kwambiri a biceps komanso kusuntha kofunikira kwambiri.Kugwira ma dumbbells m'manja onse awiri, sungani thupi lanu mowongoka ndikukweza ma dumbbells kuchokera kutsogolo kwa ntchafu mpaka mapewa anu, kenako muchepetse pang'onopang'ono.Bwerezani nthawi 10-12 pa seti 3-4.

Zochita 2. Pindani ndi kutambasula kumbuyo kwa khosi

Kutambasula ndi kutambasula kumbuyo kwa khosi ndi chimodzi mwazochita masewera olimbitsa thupi a triceps minofu.Khalani pa benchi lathyathyathya, gwirani bar ndi manja onse awiri, ikani bar kumbuyo kwa khosi, kenaka kanikizani bar mpaka kumutu, ndikutsitsa pang'onopang'ono.Bwerezani nthawi 8-10 pa seti 3-4.

Zochita 3. Kokani chingwe pansi

Choyamba, imirirani kutsogolo kwa makina a chingwe ndi mapazi anu motalikirana m'lifupi ndi mawondo mopindika pang'ono, gwirani mbali zonse ziwiri za chingwecho m'manja mwanu ndi manja anu kuyang'ana mmwamba ndi manja anu molunjika, ndipo gwiritsani ntchito mphamvu ya bicep kukoka chingwe pansi mpaka manja anu akupindika ku malo a madigiri 90.Panthawiyi, ma triceps adzayambanso kukuthandizani kuti mumalize kuyenda.

Pamene manja anu amapindika mpaka madigiri 90, masulani pang'onopang'ono ma biceps anu ndikulola chingwe kuti chibwerere pang'onopang'ono kumalo oyambira.Bwerezani nthawi 10-12 pa seti 3-4.

Sunthani 4. Kankhidwe kakang'ono

Kusunthaku kudzakuthandizani kuonjezera mphamvu ndi kukhazikika kwa manja anu, kupanga minofu yanu kukhala yolimba komanso yopanda mawonekedwe.

Choyamba, imani pansi manja anu m'lifupi m'lifupi ndi mapewa ndi zala kuyang'ana kutsogolo.Pindani zigongono zanu ndikudzitsitsa pansi pang'onopang'ono mpaka chifuwa chanu chili pafupi ndi pansi.Pamene chifuwa chanu chili pafupi ndi nthaka, pang'onopang'ono kanikizani thupi lanu mmwamba ndikubwerera kumalo oyambira.

Pochita izi, ndikofunikira kusunga kulimba kwa biceps ndi triceps, kuti mutha kuchita bwino masewera olimbitsa thupi.Bwerezani nthawi 8-10 pa seti 3-4.

Zochita 5. Zokoka

Mapull-ups ndi masewera olimbitsa thupi omwe amagwira ntchito minofu ya kumtunda kwa mikono ndi kumbuyo, komanso ndi yabwino pomanga triceps.Imani kutsogolo kwa mipiringidzo yosagwirizana, gwirani bar ndi manja onse awiri, ndi kukokera thupi lanu mwamphamvu mpaka chibwano chanu chidutse kapamwamba, kenaka muchepetse pang'onopang'ono.Bwerezani nthawi 6-8 pa seti 3-4.

Sunthani 6. Barbell bench press

Makina osindikizira a barbell ndi kuphatikiza kwa masewera olimbitsa thupi achiwiri ndi triceps minofu ndi chifuwa.Kugona pa benchi yosindikizira, gwirani bar ndi manja onse awiri, ndikukankhira bar kuchokera pachifuwa chanu kupita ku manja anu owongoka, kenaka muchepetse pang'onopang'ono.Bwerezani nthawi 8-10 pa seti 3-4.

Kupyolera mu kuphatikiza kwadongosolo kwa mayendedwe 6 omwe ali pamwambapa, mutha kuchita masewera olimbitsa thupi ndi ma triceps, ndikukuthandizani kusema dzanja lamphamvu komanso lamphamvu la Kirin.