Dumbbell ọdụ otu ogwe aka ubu Pịa

• Agache: Ndu ada hishishi
• Ibikoresho: Ibọdọ ayoodun
• Ibiharuro risha: Deltoid Anterior
• Ibiharuro ribiri: Biceps Brachii, Brachialis, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ijambo ryo kuri Dumbbell ọdụ otu ogwe aka ubu Pịa

The Dumbbell Seated One Arm Shoulder Press bụ mmega ahụ na-ewuli elu ezubere iche nke na-arụ ọrụ deltoids, triceps, na pectoral elu. Mmega ahụ dabara adaba maka ndị nọ n'ọkwa ahụike niile, site na ndị mbido ruo na ndị na-eme egwuregwu dị elu, n'ihi na enwere ike ịhazi ya ngwa ngwa ka ọ kwekọọ na ike na ntachi obi mmadụ. Ịtinye mmegharị a n'ime usoro gị nwere ike inye aka melite ike nke elu ahụ, kwalite ọkwa dị mma, na ịkwalite arụmọrụ anụ ahụ n'ozuzu ya, na-eme ka ọ bụrụ nhọrọ a na-achọsi ike maka ndị na-achọ ịkwalite usoro ahụike ha.

Kubahiriza: Ijambo kwa Ikirari Dumbbell ọdụ otu ogwe aka ubu Pịa

• Gbaa mbọ hụ na ụkwụ gị adabara n'ala na azụ gị ka etinyere ya nke ọma na bench maka nkwado.
• Jiri nwayọ pịa dumbbell elu ruo mgbe ogwe aka gị gbatịchara nke ọma, mana akpọchila ikpere gị.
• Jide ọnọdụ ahụ ntakịrị oge n'elu, wee jiri nwayọọ nwayọọ belata dumbbell laghachi na ọnọdụ mmalite.
• Tinyegharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro ịchọrọ, wee gbanwee gaa na ogwe aka nke ọzọ wee mee otu ọnụọgụ ugboro ugboro.

Komeza kuganiriza Dumbbell ọdụ otu ogwe aka ubu Pịa

• Ụdị ziri ezi: Bulite dumbbell n'ogo ubu na nkwụ gị chere ihu n'ihu. Ogwe aka gị kwesịrị ịdị n'ogo ogo 90. Ka ị na-pịa dumbbell elu, zere ịkpọchi ikpere gị n'elu elu. Mmejọ a na-emekarị nwere ike ibute nrụgide nkwonkwo na mmerụ ahụ.
• Mmegharị a na-achịkwa: Pịa ibu ahụ elu n'ụzọ a na-achịkwa ruo mgbe ogwe aka gị fọrọ nke nta ka ọ gbatịa nke ọma, wee jiri nwayọọ nwayọọ wetuo ya ala ruo ebe mmalite. Zere ịkwatu ogwe aka gị ngwa ngwa, n'ihi na nke a nwere ike ibute mmerụ ahụ ahụ yana ọ naghị etinye ahụ ahụ nke ọma.
• Usoro iku ume: Na-eku ume ka ị na-apịa dumbbell elu wee kuru ume ka ị na-ewetu ya ala. iku ume nke ọma

Dumbbell ọdụ otu ogwe aka ubu Pịa Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell ọdụ otu ogwe aka ubu Pịa?

Ee, ndị mbido nwere ike ịme mmemme Dumbbell Seated One Arm Shoulder Press. Otú ọ dị, ọ dị mkpa ịmalite na obere arọ iji hụ na ụdị kwesịrị ekwesị ma zere mmerụ ahụ. Ka ike na usoro na-akawanye mma, arọ nwere ike jiri nwayọọ nwayọọ mụbaa. Ọ dịkwa uru ịnwe onye na-enye ọzụzụ ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ na-elekọta mbọ ole na ole mbụ iji hụ na a na-eme mgbatị ahụ nke ọma.

Ibintu byinshi bijyanye no kwa Dumbbell ọdụ otu ogwe aka ubu Pịa?

• Dumbbell ọdụ Abụọ Ogwe aka Ubu Pịa: Nke a yiri otu ogwe aka pịa, mana ị na-eji ogwe aka abụọ ebuli n'otu oge, nke nwere ike inye ohere maka ịdị arọ dị arọ na mmepe muscle symmetrical.
• Dumbbell nọ ọdụ Alternating Ubu Pịa: Na mgbanwe a, ị na-atụgharị ịpị otu dumbbell n'otu oge, nke na-eme ka akwara gị nọrọ n'ọgba aghara ruo ogologo oge.
• Dumbbell Arnold Press: Aha ya bụ Arnold Schwarzenegger, mgbanwe a gụnyere ibido n'ọbụ aka gị chere ihu gị na ịtụgharị ha ka ị na-arị elu, na-etinye akụkụ dị iche iche nke uru ubu.
• Dumbbell nọ ọdụ otu ogwe aka ubu na ntughari: Mgbanwe a gụnyere ịtụgharị ọbụ aka gị n'èzí (supinating) ka ị na-akụ dumbbell, nke nwere ike inye aka itinye aka.

Ibintu byiza bikanagorwa Dumbbell ọdụ otu ogwe aka ubu Pịa?

• N'ihu na-ebuli elu: N'ihu na-ebuli kpọmkwem n'ihu deltoids, nke bụ naanị akwara nke abụọ na-arụ ọrụ na ịpị ubu, ya mere ha na-emeju ibe ha site n'ịhụ na a na-emega akụkụ niile nke ubu nke ọma.
• Dumbbell kwụ ọtọ: Mmega ahụ na-arụ ọrụ ma ubu na akwara trapezius, nke bụ akwara nke abụọ a na-eji na pịa ubu, ya mere ọ na-emeju pịa ubu site n'ime ka akwara ndị a na-akwado ike na imeziwanye nkwụsi ike na arụmọrụ ubu.