Abagabo bifuza kubona ukuboko kwa kirin, kandi biceps na triceps ni imitsi yo mumaboko yo hejuru dukunze kuvuga, ariko kandi kimwe mubimenyetso byingenzi byerekana imbaraga zo mumaboko yo hejuru hamwe nubuzima bwiza.

Niba ushaka kugira ukuboko kumwe, usibye akamenyero keza ko kurya, uburyo bwiza bwo gukora siporo nabwo ni ngombwa. Hano hari imyitozo 6 ya biceps na triceps igufasha gutobora imitsi ikomeye yo mumaboko yo hejuru.

Igikorwa 1. Dumbbell yunamye

Kwikinisha ni imyitozo isanzwe ya biceps hamwe nimwe mubikorwa byibanze. Gufata ibiragi mu biganza byombi, komeza umubiri wawe ugororotse kandi uzamure utujwi tuvuye imbere yibibero byawe kugeza ku bitugu, hanyuma ubimanure buhoro. Subiramo inshuro 10-12 kumurongo kuri 3-4.

Igikorwa 2. Bunama kandi urambure inyuma yijosi

Guhindagurika no kwagura inyuma yijosi nimwe mumyitozo isanzwe yo gukora imitsi ya triceps. Icara ku ntebe iringaniye, fata akabari n'amaboko yombi, shyira akabari inyuma yijosi, hanyuma usunike umurongo hejuru yumutwe, hanyuma umanuke buhoro. Subiramo inshuro 8-10 kumurongo kuri 3-4.

Igikorwa 3. Kurura umugozi

Ubwa mbere, uhagarare imbere yimashini yumugozi ukoresheje ibirenge byawe ubugari bwigitugu kandi amavi yunamye gato, fata impande zombi zumugozi mumaboko yawe amaboko yawe areba hejuru n'amaboko yawe agororotse, hanyuma ukoreshe imbaraga za bicep kugirango ukure umugozi hasi kugeza amaboko yawe yunamye kumwanya wa 90. Muri iki gikorwa, triceps nayo izaza gukina kugirango igufashe kurangiza urugendo.

Mugihe amaboko yawe yunamye kuri dogere 90, kurekura buhoro buhoro biceps hanyuma wemerere umugozi gusubira buhoro buhoro aho utangiriye. Subiramo inshuro 10-12 kumurongo kuri 3-4.

Himura 4. Gusunika gato

Uku kwimuka kuzagufasha kongera imbaraga no gutuza kwamaboko yawe, bigatuma imitsi yawe ikomera kandi idafite ishusho.

Ubwa mbere, ihagarare hasi ukoresheje amaboko yawe-ubugari butandukanye n'intoki zireba imbere. Bika inkokora yawe hanyuma umanure hasi hasi kugeza igituza cyegereye hasi. Mugihe igituza cyegereye hasi, shyira buhoro buhoro umubiri wawe hejuru hanyuma usubire kumwanya wo gutangira.

Muri ubu buryo, birakenewe kugumana impagarara za biceps na triceps, kugirango ubashe gukora neza imitsi. Subiramo inshuro 8-10 kumurongo kuri 3-4.

Igikorwa 5. Gukurura

Gukurura ni imyitozo isanzwe ikora imitsi yamaboko yo hejuru ninyuma, kandi ningirakamaro mukubaka triceps. Hagarara imbere yumubari utaringaniye, fata umurongo ukoresheje amaboko yombi, hanyuma ukure umubiri wawe hejuru kugeza igihe urusaku rwawe rurenze akabari, hanyuma umanure buhoro. Subiramo inshuro 6-8 kumurongo kuri 3-4.

Himura 6. Kanda intebe ya Barbell

Intebe ya barbell ikomatanya imyitozo yo gukora imitsi ya kabiri na triceps imitsi n'imitsi yo mu gatuza. Kuryama ku ntebe, komeza umurongo ukoresheje amaboko yombi, hanyuma usunike akabari kuva mu gituza ukageza ku biganza byawe bigororotse, hanyuma umanure buhoro. Subiramo inshuro 8-10 kumurongo kuri 3-4.

Binyuze murutonde rwimikorere 6 yavuzwe haruguru, urashobora gukoresha byimazeyo biceps na triceps, kandi bikagufasha gukora ukuboko gukomeye kandi gukomeye kwa Kirin.