Maza suna so su sami hannun kirin, kuma biceps da triceps sune tsokoki na hannu na sama da muke magana akai akai, amma kuma daya daga cikin mahimman alamun ƙarfin hannu da dacewa.

Idan kuna son samun hannun unicorn, ban da kyawawan halaye na cin abinci, hanyar motsa jiki da ta dace kuma tana da mahimmanci. Anan akwai biceps 6 da motsa jiki na triceps don taimaka muku sassaƙa tsokoki na sama masu ƙarfi.

Action 1. Dumbbell lankwasa

Curls babban motsa jiki ne na biceps kuma ɗayan manyan motsi na yau da kullun. Rike dumbbells a hannaye biyu, kiyaye jikin ku madaidaiciya kuma ku ɗaga dumbbells sama daga gaban cinyoyin ku zuwa kafadun ku, sannan ku sauke su a hankali. Maimaita sau 10-12 a kowane saiti don saiti 3-4.

Aiki 2. Lanƙwasa kuma shimfiɗa bayan wuyansa

Juyawa da tsawo na baya na wuyansa ɗaya ne daga cikin motsa jiki na yau da kullum don motsa jiki na triceps. Zauna a kan wani lebur benci, riƙe sandar da hannaye biyu, sanya sandar a bayan wuyansa, sa'an nan kuma matsa sandar zuwa kai, kuma a hankali a hankali. Maimaita sau 8-10 a kowane saiti don saiti 3-4.

Aiki 3. Ja saukar da igiya

Da farko, tsaya a gaban injin igiya tare da ƙafafu da faɗin kafada kuma gwiwoyi kaɗan sun ɗan lanƙwasa, riƙe ƙarshen igiya biyu a cikin hannuwanku tare da tafin hannunku suna fuskantar sama kuma hannayenku madaidaiciya, kuma yi amfani da ƙarfin bicep don cire igiyar ƙasa har sai An lanƙwasa hannuwanku zuwa matsayi na 90-digiri. Yayin wannan tsari, triceps kuma za su shigo cikin wasa don taimaka muku kammala motsi.

Yayin da hannayenku suna lanƙwasa zuwa digiri 90, sannu a hankali saki biceps ɗin ku kuma ba da damar igiya ta koma sannu a hankali zuwa wurin farawa. Maimaita sau 10-12 a kowane saiti don saiti 3-4.

Matsar 4. Ƙunƙarar turawa

Wannan motsi zai taimaka maka ƙara ƙarfi da kwanciyar hankali na hannunka, yana sa tsokoki su zama masu ƙarfi da rashin siffa.

Da farko, tsaya a ƙasa tare da hannayenku kafada-nisa da yatsu suna fuskantar gaba. Lanƙwasa gwiwar gwiwar ku kuma sannu a hankali saukar da kanku zuwa ƙasa har sai ƙirjin ku yana kusa da ƙasa. Lokacin da kirjin ku yana kusa da ƙasa, a hankali matsa jikin ku sama da baya zuwa wurin farawa.

A cikin wannan tsari, wajibi ne don kula da tashin hankali na biceps da triceps, don haka za ku iya motsa jiki mafi kyau. Maimaita sau 8-10 a kowane saiti don saiti 3-4.

Action 5. Ja-ups

Pull-ups wani motsa jiki ne na yau da kullun wanda ke aiki da tsokoki na hannun sama da baya, kuma yana da kyau don gina triceps. Tsaya a gaban sandunan da ba daidai ba, riƙe sandar da hannaye biyu, sannan ka ja jikinka sama da ƙarfi har sai haƙoƙinka ya wuce sandar, sannan a hankali rage shi. Maimaita sau 6-8 a kowane saiti don saiti 3-4.

Matsar 6. Barbell benci press

Wurin latsa barbell shine haɗin motsa jiki don motsa jiki na biyu da tsokar triceps da tsokoki na kirji. Kwance akan latsa benci, riƙe sandar da hannaye biyu, sannan ka tura sandar daga ƙirjinka zuwa hannayenka madaidaiciya, sannan a hankali rage shi. Maimaita sau 8-10 a kowane saiti don saiti 3-4.

Ta hanyar tsarin tsari na ƙungiyoyi 6 na sama, zaku iya cikakken motsa jiki da biceps da triceps, kuma ku taimaka muku sassaƙa hannu mai ƙarfi da ƙarfi na Kirin.