Ọdịiche gafere

• Agache: Ntụzịaka
• Ibikoresho: Oro igbo dara.
• Ibiharuro risha: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ibiharuro ribiri: Deltoid Anterior

Ijambo ryo kuri Ọdịiche gafere

Mmega ahụ Cross-over Variation bụ mgbatị ahụ siri ike nke na-elekwasị anya na isi, na-eme ka nguzozi, nkwụsi ike, na nhazi ahụ dum. Ọ dabara maka ọkwa ahụike niile, site na ndị mbido ruo ndị na-eme egwuregwu dị elu, n'ihi ihe isi ike ya. Ndị mmadụ ga-achọ ime mgbatị ahụ n'ihi na ọ bụghị naanị na ọ na-eme ka ike anụ ahụ dịkwuo elu kamakwa ọ na-akwalite ọnọdụ dị mma ma na-ebelata ihe ize ndụ nke mgbu azụ.

Kubahiriza: Ijambo kwa Ikirari Ọdịiche gafere

• Gafee ụkwụ aka nri gị n'elu ụkwụ aka ekpe gị, ma n'otu oge ahụ, welie ogwe aka gị n'akụkụ gị ruo mgbe ha dị elu n'ubu.
• Na ọbụ aka gị na-eche ihu n'ihu, gbadaa ikpere gị n'ogo ogo 90 ka dumbbells dị na ala.
• Na-eme ka ikpere gị na-ehulata, mee ka ogwe aka gị dịrị n'ihu n'ihu obi gị na-agafe agafe, hụ na ogwe aka nri gị dị n'aka ekpe gị.
• Weghachite ogwe aka gị n'ọnọdụ mmalite ha wee wepụ ụkwụ gị, wee megharịa mgbatị ahụ ka ụkwụ aka ekpe gị gafere n'aka nri gị, na ogwe aka ekpe gị na-agafe aka nri gị n'ihu obi gị.

Komeza kuganiriza Ọdịiche gafere

• Jikwaa nguzozi: Otu ndudue a na-emekarị bụ ịkwụsị nguzozi n'oge a na-agafe. Iji zere nke a, lekwasị anya na itinye aka na isi gị na ịnọgide na-aga n'ihu na mgbatị ahụ dum. Ị nwekwara ike iji mgbidi ma ọ bụ oche maka nkwado mgbe mbụ ị malitere.
• Zenarị mgbatị ahụ karịa: Agbatịla aka ma ọ bụ ụkwụ gị karịa mgbe ị na-emega ahụ. Mgbatị karịa nwere ike ibute nsogbu ma ọ bụ mmerụ ahụ ndị ọzọ. Debe ụkwụ gị n'ime oke mmegharị ahụ dị mma.
• Na-ekpo ọkụ: Na-ekpo ọkụ mgbe niile tupu ịme mgbanwe nke Cross-over. Nke a nwere ike inye aka

Ọdịiche gafere Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ọdịiche gafere?

Ee, ndị mbido nwere ike ịme mmega ahụ Cross-over Variation, mana ha kwesịrị ibido n'ike dị nro ma jiri nwayọ mụbaa ya ka ike na mgbanwe ha na-akawanye mma. Ọ dịkwa mkpa iji hụ na ụdị na usoro kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ejighị n'aka, ọ na-adị mma mgbe niile ịchọ nduzi n'aka ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa Ọdịiche gafere?

• The "Reverse Cross-over Variation" na-agụnye mgbanwe ngwa ngwa na ntụziaka, na-aghọgbu onye mmegide na-eche na ị na-aga n'otu ụzọ, mgbe n'eziokwu, ị na-emegharị nke ọzọ.
• "Step-Over Cross-over Variation" na-agụnye nzọụkwụ na-aga n'ihu tupu emechaa gafere, na-agbakwụnye ihe mgbagwoju anya na njem ahụ.
• "Behind-the-Back Cross-over Variation" gụnyere ịkwagharị bọọlụ ma ọ bụ ihe n'azụ azụ tupu emee cross-over, nke a na-ejikarị eme egwuregwu dị ka basketball iji gbanarị ndị na-agbachitere ya.
• "Between-the-Legs Cross-over Variation" gụnyere ịgbanye bọọlụ n'etiti ụkwụ tupu emee cross-over, mmegharị a na-ejikarị na basketball iji chebe bọọlụ n'aka ndị na-agbachitere ya.

Ibintu byiza bikanagorwa Ọdịiche gafere?

• "Side Planks" nwere ike ịkwalite uru nke Cross-over Variation ka ha na-elekwasị anya na isi ike na nkwụsi ike, nke dị mkpa maka ịkwado nguzozi na nhazi n'oge mmegharị mgbagwoju anya nke Cross-over Variation.
• "Hip Abductor Exercises" nwere ike ịbụ ihe mgbakwunye bara uru na usoro nke gụnyere Cross-over Variation, ebe ha na-elekwasị anya n'apata mpụta na uru ahụ na-egbuke egbuke, na-eme ka nkwụsi ike úkwù na ịkwalite mmegharị na mgbanwe dị mma na ahụ dị ala.