Dumbbell Bent n'elu otu ogwe aka otu

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Ibọdọ ayoodun

Ijambo ryo kuri Dumbbell Bent n'elu otu ogwe aka otu

Dumbbell Bent Over Single Arm Row bụ mmega ahụ na-ewuli elu nke na-elekwasị anya n'ọtụtụ akwara, gụnyere azụ, ubu, na biceps. Mmega ahụ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu n'ihi na enwere ike ịmegharị ya ngwa ngwa ka ọ dabara n'ogo ike onye ọ bụla. Site n'itinye mgbatị ahụ a n'ime usoro gị, ị nwere ike melite nguzozi na ọnọdụ ahụ ike, mee ka ike dị elu dịkwuo elu, ma welie njikwa ahụ na nkwụsi ike n'ozuzu ya.

Kubahiriza: Ijambo kwa Ikirari Dumbbell Bent n'elu otu ogwe aka otu

• Kpọọ ikpere gị ntakịrị wee daa n'ihu site n'úkwù gị, na-eme ka azụ gị kwụ ọtọ, ruo mgbe ọkpụkpụ gị fọrọ nke nta ka ọ dakọọ n'ala.
• Gbatịa ogwe aka na-ejide dumbbell ozugbo, wee dọpụta dumbbell ahụ ruo n'obi gị, na-eme ka ikpere gị dị nso n'ahụ gị.
• Jide ọnọdụ ahụ maka nke abụọ, wee jiri nwayọọ nwayọọ belata dumbbell laghachi na ọnọdụ mmalite.
• Tinyegharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee gaa na ogwe aka nke ọzọ.

Komeza kuganiriza Dumbbell Bent n'elu otu ogwe aka otu

• ** Mmegharị a na-achịkwa**: Zenarị mmejọ a na-emekarị nke ime ngwa ngwa na mmega ahụ. Isi ihe na-eme ka ị nweta ihe kacha mma na mmega ahụ a bụ iji nwayọọ nwayọọ na-achịkwa ya. Welie dumbbell n'obi gị site n'iweli aka gị elu na azụ. Gbaa mbọ hụ na ogwe aka gị dị nso n'akụkụ gị ka ị na-atụ arọ. Kwụsịtụ n'elu nke ebuli, wee jiri nwayọọ nwayọọ wetuo dumbbell azụ n'ọnọdụ mmalite.
• ** Tinye isi akwara na azụ azụ ***: Gbaa mbọ hụ na ị na-etinye uru ahụ ziri ezi. The ekwe-n'elu

Dumbbell Bent n'elu otu ogwe aka otu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell Bent n'elu otu ogwe aka otu?

Ee, ndị mbido nwere ike ịme Dumbbell Bent n'elu otu ogwe aka otu. Agbanyeghị, ọ dị mkpa iji obere ibu bido iji hụ na ụdị ziri ezi wee gbochie mmerụ ahụ. Ọ dịkwa uru ịnweta onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-elekọta oge ole na ole mbụ iji hụ na a na-eme mgbatị ahụ nke ọma. Dịka ọ dị na mmega ahụ ọ bụla, ọ dị mkpa iji nwayọọ nwayọọ na-abawanye ibu ka ike na ntachi obi na-akawanye mma.

Ibintu byinshi bijyanye no kwa Dumbbell Bent n'elu otu ogwe aka otu?

• Nọdụ ọdụ Single Arm Dumbbell Row: Na mgbanwe a, ị na-eme mmega ahụ mgbe ị nọ ọdụ na bench, nke nwere ike inye aka kewapụ akwara azụ wee belata ihe ize ndụ nke mmerụ ahụ.
• Single Arm Dumbbell Row with Twist: Mgbanwe a na-agbakwụnye ntụgharị na elu nke mmegharị ahụ, na-etinye ọ bụghị naanị akwara azụ kamakwa obliques.
• Otu Arm Dumbbell Row na bọọlụ kwụsiri ike: Ime ahịrị na bọọlụ kwụsiri ike na-agbakwunye otu nguzozi, na-etinye akwara isi na mgbakwunye na azụ.
• Ahịrị Renegade: Mgbanwe a siri ike gụnyere ịme otu ahịrị ogwe aka mgbe ọ nọ n'ọnọdụ plank, nke na-etinye ahụ dum ma na-ewusi isi ya ike.

Ibintu byiza bikanagorwa Dumbbell Bent n'elu otu ogwe aka otu?

• Push-ups bụ ihe nkwado dị mma ka ha na-elekwasị anya n'obi na triceps, na-emezi ike nke elu ahụ site n'ịrụ ọrụ akwara na-emegide ndị a na-eji na-eme egwuregwu ịkwọ ụgbọ mmiri.
• Mmega ahụ Lat Pulldown bara uru ka ọ na-elekwasị anya otu akwara ahụ - latissimus dorsi - dị ka Dumbbell Bent over Single Arm Row, mana site n'akụkụ dị iche, na-akwalite mmepe zuru oke nke akwara azụ.