Ụmụ nwoke na-achọ inweta ogwe aka Kirin, na biceps na triceps bụ akwara ogwe aka elu anyị na-ezokarị aka, kamakwa otu n'ime isi ihe na-egosi ike elu na mgbatị ahụ.

Ọ bụrụ na ịchọrọ inwe ogwe aka unicorn, na mgbakwunye na àgwà iri nri dị mma, usoro mmega ahụ ziri ezi dịkwa mkpa. Nke a bụ ihe omume biceps 6 na triceps ga-enyere gị aka ịkpụpụta akwara ogwe aka elu siri ike.

Action 1. Dumbbell ehulata

Curls bụ mmega ahụ kpochapụrụ maka biceps yana otu n'ime mmegharị ndị bụ isi. Jide dumbbells n'aka abụọ, mee ka ahụ gị kwụ ọtọ ma welie dumbbells ahụ n'ihu apata ụkwụ gị ruo n'ubu gị, wee jiri nwayọọ nwayọọ belata ha. Tinyegharịa ugboro 10-12 kwa setịpụ 3-4.

Omume 2. Na-ehulata ma gbatịa azụ nke olu

Mgbanwe na mgbatị azụ nke olu bụ otu n'ime ihe omume a na-emekarị iji na-emega ahụ ike triceps. Nọdụ ala n'oche dị larịị, jiri aka abụọ jide mmanya ahụ, tinye mmanya ahụ n'azụ olu, wee gbanye mmanya ahụ n'isi, ma jiri nwayọọ nwayọọ gbadaa. Tinyegharịa ugboro 8-10 kwa otu maka nhazi 3-4.

Omume 3. Wetuo eriri ahụ

Nke mbụ, guzoro n'ihu igwe eriri ụkwụ gị n'obosara ubu na ikpere na-ehulata ntakịrị, jide nsọtụ eriri abụọ ahụ n'aka gị na ọbụ aka gị chere ihu na ogwe aka gị kwụ ọtọ, ma jiri ike bicep dọpụta eriri ahụ ruo mgbe. ogwe aka gị na-ehulata ruo ogo 90-ogo. N'oge usoro a, triceps ga-abanyekwa n'ime egwuregwu iji nyere gị aka imezu mmegharị ahụ.

Ka ogwe aka gị na-ehulata na ogo 90, jiri nwayọọ nwayọọ hapụ biceps gị ma kwe ka eriri ahụ jiri nwayọọ nwayọọ laghachi na mmalite. Tinyegharịa ugboro 10-12 kwa setịpụ 3-4.

Bugharịa 4. Mgbali elu dị warara

Ntugharị a ga-enyere gị aka ịbawanye ike na nkwụsi ike nke ogwe aka gị, na-eme ka mọzụlụ gị sie ike na enweghị ọdịdị.

Nke mbụ, guzoro n'ala ka aka gị dị n'obosara n'ubu na mkpịsị aka chere ihu n'ihu. Kwuo ikpere gị ma jiri nwayọọ nwayọọ gbadaa n'ala ruo mgbe obi gị dị nso n'ala. Mgbe obi gị dị nso n'ala, jiri nwayọọ nwayọọ mee ka ahụ gị dị elu ma laghachi azụ n'ọnọdụ mmalite.

N'ime usoro a, ọ dị mkpa ịnọgide na-enwe nchekasị nke biceps na triceps, ka i wee nwee ike imega ahụ ahụ nke ọma. Tinyegharịa ugboro 8-10 kwa otu maka nhazi 3-4.

Action 5. ịdọrọ-elu

Pull-ups bụ mmega ahụ mara mma nke na-arụ ọrụ mọzụlụ nke ogwe aka elu na azụ, ma dịkwa mma maka iwulite triceps. Guzo n'ihu ogwe ndị ahụ na-adaghị adaba, jikwa aka abụọ jide mmanya ahụ, ma bulie ahụ gị elu nke ukwuu ruo mgbe agba gị gafere ụlọ mmanya ahụ, wee jiri nwayọọ nwayọọ belata ya. Tinyegharịa ugboro 6-8 kwa setịpụ 3-4.

Bugharịa 6. Barbell bench press

Ihe nrịbama bench bụ ngwakọta nke mmega ahụ iji mega akwara nke abụọ na triceps na akwara obi. Dina n'elu bench press, jide ogwe osisi ahụ na aka abụọ, ma si n'obi gị gbanye ogwe osisi ahụ n'aka gị kwụ ọtọ, wee jiri nwayọọ nwayọọ belata ya. Tinyegharịa ugboro 8-10 kwa otu maka nhazi 3-4.

Site na nchikota n'usoro nke mmegharị 6 dị n'elu, ị nwere ike ịmegharị biceps na triceps nke ọma, wee nyere gị aka ịkpụ aka Kirin siri ike ma dị ike.