Elu n'ihu

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

Ijambo ryo kuri Elu n'ihu

The Front Raise bụ mmega ahụ na-ewuli elu nke na-elekwasị anya n'ihu deltoids, yana itinye aka na pectoral elu na serratus anterior. Mmega ahụ dị mma maka onye ọ bụla na-achọ ịkwalite ike na nkọwa nke ubu, site na ndị na-anụ ọkụ n'obi ruo ndị na-eme egwuregwu. Ịbanye n'ihu na-ebuli elu n'ime usoro ihe omume gị nwere ike ime ka ike dị elu dịkwuo elu, kwalite nkwụsi ike ubu, ma tinye aka n'ọnọdụ ka mma.

Kubahiriza: Ijambo kwa Ikirari Elu n'ihu

• Ka ị na-edobe ọdụ ụgbọ elu (enweghị ịgbagharị), welie dumbbell ekpe n'ihu ahụ gị ka ị na-ehulata ikiaka na ọbụ aka na-eche ihu ala. Gaa n'ihu na-arịgo ruo mgbe ogwe aka gị dị ntakịrị n'elu n'usoro na ala. Kupụ ume ka ị na-eme akụkụ a nke mmegharị ahụ wee kwụsịtụ maka otu sekọnd n'elu.
• Kukuo ume mgbe nkwụsịtụ nke abụọ gachara wee jiri nwayọọ nwayọọ wetuo dumbbell ahụ laghachi n'ọnọdụ mmalite.
• Ugbu a mee otu mmegharị ahụ maka aka nri ebe aka ekpe na-ejide dumbbell n'úkwù.
• Gaa n'ihu na-atụgharị n'ụzọ dị otu a ruo mgbe emechara nkwughachi niile akwadoro maka ogwe aka ọ bụla.

Komeza kuganiriza Elu n'ihu

• ** Jide na ọnọdụ ***: Jide dumbbells n'aka gị na ọbụ aka chere gị ihu. Aka gị kwesịrị ịdị ntakịrị karịa obosara ubu iche. Zere ijide dumbbells obosara ma ọ bụ dị nso n'ihi na nke a nwere ike imebi nkwojiaka gị ma belata ịdị irè nke mmega ahụ.
• ** Mmegharị ahụ dị nro ma na-achịkwa ***: welie dumbbells n'ihu gị ruo mgbe ogwe aka gị dị ntakịrị n'elu ala. Jide n'aka na mmegharị ahụ dị nwayọọ ma na-achịkwa, ma mgbe ị na-ebuli ma na-eweda dumbbells. Zere ịkwagharị ma ọ bụ iji ume na-ebuli ihe dị arọ, n'ihi na nke a nwere ike ibute mmerụ ahụ ma belata ịdị irè nke mmega ahụ.
• ** Usoro iku ume ***: kupụ ume ka ị na-ebuli ihe dị arọ ma na-eku ume ka ị na-agbada ha.

Elu n'ihu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Elu n'ihu?

Ee, ndị mbido nwere ike ịme mmega ahụ n'ihu Rise. Ọ bụ mmega ahụ dị mfe nke na-elekwasị anya n'ubu, kpọmkwem n'ihu deltoids. Otú ọ dị, ọ dị mkpa ịmalite na obere arọ iji hụ na ụdị kwesịrị ekwesị ma gbochie mmerụ ahụ. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ dị mma ịnwe ọkachamara ahụike na-ebu ụzọ gosipụta mmegharị ahụ.

Ibintu byinshi bijyanye no kwa Elu n'ihu?

• Barbell Front Rise: Kama dumbbells, mgbanwe a na-eji mgbịrịgba nke ị na-ebuli site na apata ụkwụ ruo n'ogo ubu, na-eme ka ogwe aka gị kwụ ọtọ.
• Anọ ọdụ n'ihu elu: A na-eme mgbanwe a mgbe ọ nọ ọdụ n'oche, nke na-enyere aka ikewapụ akwara ubu ka ọ na-egbochi mkpali ọ bụla ma ọ bụ mmegharị ahụ.
• Tụgharịa Bench n'ihu Rụlite: Na mgbanwe a, ị ga-edina ala n'oche ihu ma welie ihe dị arọ site n'ala ruo n'ogo ubu, nke na-elekwasị anya n'akụkụ dị iche iche nke uru ubu.
• Otu Arm Cable Front Rise: Ọdịiche a na-eji igwe igwe maka iguzogide ma na-enye gị ohere ilekwasị anya n'otu ogwe aka n'otu oge, na-ahụ na mmepe nha anya n'ubu abụọ.

Ibintu byiza bikanagorwa Elu n'ihu?

• Lateral Raises bụ ihe nkwado dị mma n'ihi na ebe Front Raises na-elekwasị anya n'ihu deltoids, Lateral Raises na-elekwasị anya na deltoids medial, na-eme ka mmepe ubu kwụ ọtọ.
• Ahịrị kwụ ọtọ na-akwadokwa Front Raises ka ha na-arụ ọrụ ọ bụghị naanị ubu kamakwa ọnyà na biceps, na-enye mkpali dị iche iche maka uto na ike akwara.