Archer dọlie elu

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ibiharuro ribiri: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ijambo ryo kuri Archer dọlie elu

The Archer Pull Up bụ mmega ahụ dị elu nke dị elu nke na-elekwasị anya azụ, ubu, na akwara ogwe aka, na-enye mgbatị ahụ siri ike karịa ịdọrọ omenala. Ọ dị mma maka ndị na-anụ ọkụ n'obi ahụike na ndị na-eme egwuregwu na-achọ ịma aka ike na ntachi obi ha. Itinye aka na mmega ahụ a nwere ike ịkwalite nkọwa akwara, melite ike ahụ n'ozuzu ya, ma na-enye aka n'ọkwa na nhazi ahụ ka mma.

Kubahiriza: Ijambo kwa Ikirari Archer dọlie elu

• Dịrị ahụ gị elu gaa n'ogwe ahụ, ka ị na-agbatị otu ogwe aka n'akụkụ n'ahịrị kwụ ọtọ, na-eṅomi omume nke onye na-agba ụta na-adọta eriri ụta. Nke a bụ akụkụ 'agba ụta' nke mmega ahụ.
• Jide ọnọdụ ahụ n'elu ruo nwa oge, wee jiri nwayọọ nwayọọ wetuo ahụ gị azụ ruo ebe mmalite, na-eme ka ogwe aka gị gbatịkwuo ọtọ.
• Tinyegharịa mmega ahụ mana gbanwee gaa na ogwe aka nke ọzọ maka mmegharị 'agba ụta'.
• Gaa n'ihu na-atụgharị n'etiti ogwe aka abụọ maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Archer dọlie elu

• ** Ụdị ziri ezi ***: Ụdị ziri ezi dị oke mkpa maka ịrụ ọrụ Archer Pull nke ọma. Malite site n'ịkwado n'ogwe aka gị n'obosara karịa obosara ubu iche. Were onwe gị elu gaa n'otu aka ka ị na-edobe ogwe aka nke ọzọ kwụ ọtọ, wee weda onwe gị ala ma kwugharịa n'akụkụ nke ọzọ. Jide n'aka na ị na-eme ka ahụ gị kwụ ọtọ dịka o kwere mee n'oge mmegharị ahụ dum. Otu ndudue a na-enwekarị bụ ịgbagharị ma ọ bụ jiri ume na-ebuli onwe gị elu, nke nwere ike ibute mmerụ ahụ ma belata ịdị irè nke mmega ahụ.
• ** Usoro iku ume ***: iku ume nke ọma n'oge mmega ahụ nwere ike ime ka arụmọrụ na ume gị dịkwuo mma. Kuru ume mgbe ị na-eweda onwe gị ala

Archer dọlie elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Archer dọlie elu?

Ee, ndị mbido nwere ike ịnwale mgbatị ahụ Archer Pull, mana ọ dị mkpa iburu n'uche na ọ bụ ụdị ndọtị dị elu karịa. Ọ na-achọ oke ike nke elu ahụ, karịsịa na azụ na ogwe aka. Ọ bụrụ na ị bụ onye mbido, a na-atụ aro ka ịmalite site na mwepu isi wee jiri nwayọọ nwayọọ na-aga n'ihu na mgbanwe ndị siri ike dị ka Archer Pull up. Na-echeta mgbe niile ige ahụ gị ntị ma ghara ịgafe oke gị iji zere mmerụ ahụ. Ọ nwekwara ike ịba uru ịnweta onye na-enye ọzụzụ ma ọ bụ ọkachamara ahụike na-eduzi gị na usoro a.

Ibintu byinshi bijyanye no kwa Archer dọlie elu?

• Commando Pull Up: Maka mgbanwe a, ị na-eche ihu n'ihu wee bulie onwe gị elu ka ị na-atụgharị ahụ gị n'akụkụ, na-arụ ọrụ dị iche iche nke anụ ahụ.
• Typewriter Pull Up: Nke a yiri Archer Pull Up mana ọ na-agụnye mmegharị kwụ ọtọ ebe ị na-ebuli onwe gị elu, wee gaa n'akụkụ gaa n'akụkụ n'elu tupu iweda onwe gị ala.
• Mixed Grip Pull Up: Mgbanwe a gụnyere otu aka na-eche ihu n'ihu na nke ọzọ na-eche ihu azụ, nke na-enyere aka ịrụ ọrụ dị iche iche nke anụ ahụ dị n'elu ahụ.
• L-Sit Pull Up: Ọdịiche a gụnyere ijide ụkwụ gị n'ihu gị n'ụdị 'L' ka ị na-ebuli onwe gị elu, nke na-arụ ọrụ isi gị yana ahụ gị elu.

Ibintu byiza bikanagorwa Archer dọlie elu?

• Wide Grip Pull Ups: Mmega ahụ na-emejukwa Archer Pull Ups n'ihi na ọ na-elekwasị anya n'otu akwara ahụ mana ọ na-ejide ya karịa, nke nwere ike inye aka n'ịkwalite latissimus dorsi na ịbawanye ike ịdọrọ n'ozuzu ya.
• Ihe na-adịghị mma Pull Ups: Ndị a bara uru dị ka ihe mgbakwunye na Archer Pull Ups ka ha na-enyere aka wulite ike eccentric dị mkpa maka oge nkwụsị nke ịdọrọ elu, nke dị oké mkpa maka imeziwanye arụmọrụ na usoro na Archer Pull Ups.