Banna ba batla ho fumana letsoho la kirin, 'me li-biceps le triceps ke mesifa ea letsoho e ka holimo eo re atisang ho bua ka eona, empa hape e le e' ngoe ea matšoao a bohlokoa a matla a holimo a letsoho le ho ikoetlisa.

Haeba u batla ho ba le letsoho la unicorn, ntle le mekhoa e metle ea ho ja, mokhoa o nepahetseng oa ho ikoetlisa o boetse oa hlokahala. Mona ke boikoetliso ba li-biceps tse 6 le triceps ho u thusa ho betla mesifa e matla ea letsoho le kaholimo.

Ketso ea 1. Koba ea dumbbell

Li-curls ke boikoetliso ba khale bakeng sa li-biceps le e 'ngoe ea metsamao ea mantlha. Ho tšoara li-dumbbells ka matsoho ka bobeli, boloka 'mele oa hao o otlolohile' me u phahamise li-dumbbells ho tloha ka pel'a lirope ho ea mahetleng a hao, ebe u li theola butle-butle. Pheta makhetlo a 10-12 ka sete bakeng sa lihlopha tse 3-4.

Ketso ea 2. Koba le ho otlolla mokokotlo oa molala

Flexion le ho atolosoa ha mokokotlo oa molala ke e 'ngoe ea boikoetliso bo tloaelehileng ba ho ikoetlisa mesifa ea triceps. Lula holim'a benche e bataletseng, tšoara bar ka matsoho a mabeli, beha bar ka morao molaleng, ebe u sutumelletsa bar ho ea hloohong, 'me butle-butle u theohe. Pheta makhetlo a 8-10 ka sete bakeng sa lihlopha tse 3-4.

Ketso ea 3. Hula thapo fatše

Ntlha ea pele, ema ka pel'a mochine oa thapo 'me maoto a hao a arohane ka bophara ba mahetla le mangole a kobehile hanyenyane, tšoara lipheletso tse peli tsa thapo matsohong a hao ka matsoho a hao a shebile holimo le matsoho a otlolohileng, 'me u sebelise matla a bicep ho hulela thapo fatše ho fihlela. matsoho a hao a kobehile boemong ba 90-degree. Nakong ea ts'ebetso ena, li-triceps le tsona li tla sebetsa ho u thusa ho phethela motsamao.

Ha matsoho a hao a khumama ho likhato tse 90, butle-butle lokolla li-biceps tsa hao 'me u lumelle thapo hore e khutlele butle-butle sebakeng sa ho qala. Pheta makhetlo a 10-12 ka sete bakeng sa lihlopha tse 3-4.

Susumelletsa 4. Moqotetsane push ups

Ho falla hona ho tla u thusa ho eketsa matla le botsitso ba matsoho a hau, ho etsa hore mesifa ea hau e be e tiileng le e se nang sebopeho.

Ntlha ea pele, ema fatše matsoho a hao a arohane ka bophara ba mahetla 'me menoana e shebile pele. Koba litsoe tsa hao 'me butle-butle u theohele fatše ho fihlela sefuba sa hao se le haufi le fatše. Ha sefuba sa hau se le haufi le fatše, butle-butle sutumelletsa 'mele oa hao holimo' me u khutlele sebakeng sa ho qala.

Ts'ebetsong ena, hoa hlokahala ho boloka tsitsipano ea li-biceps le triceps, e le hore u ka sebelisa mesifa hantle. Pheta makhetlo a 8-10 ka sete bakeng sa lihlopha tse 3-4.

Ketso ea 5. Ho hula

Li-pull-ups ke boikoetliso ba khale bo sebetsang mesifa ea matsoho a ka holimo le mokokotlo, hape e ntle bakeng sa ho haha ​​​​li-triceps. Ema ka pel'a mekoallo e sa lekaneng, tšoara bar ka matsoho a mabeli, 'me u hule' mele oa hao ka matla ho fihlela selelu sa hao se feta bar, ebe ue theola butle-butle. Pheta makhetlo a 6-8 ka sete bakeng sa lihlopha tse 3-4.

Tsamaisa 6. Tobetsa benche ea Barbell

Mochine oa khatiso oa "barbell bench" ke motsoako oa boikoetliso ho ikoetlisa mesifa ea bobeli le ea triceps le mesifa ea sefuba. Ho robala holim'a mochine oa khatiso oa benche, tšoara bar ka matsoho a mabeli, 'me u sutumelle bar ho tloha sefubeng ho ea matsohong a hao a otlolohileng, ebe ue theola butle-butle. Pheta makhetlo a 8-10 ka sete bakeng sa lihlopha tse 3-4.

Ka motsoako o hlophisitsoeng oa metsamao e ka holimo e 6, o ka sebelisa li-biceps le triceps ka botlalo, 'me oa u thusa ho betla letsoho le matla le le matla la Kirin.