Iguzo n'azụ olu Pịa

• Agache: Ndu ada hishishi
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Deltoid Anterior
• Ibiharuro ribiri: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ijambo ryo kuri Iguzo n'azụ olu Pịa

The Standing Behind Neck Press bụ mmega ahụ ọzụzụ ike nke na-elekwasị anya mọzụlụ ubu, ma na-etinyekwa azụ elu na triceps. Ọ dabara maka ndị nọ n'ogo mgbatị ahụ etiti, ọkachasị ndị na-eme egwuregwu na-achọ imeziwanye ike na nkwụsi ike nke elu ha. Ndị mmadụ nwere ike itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite ọnọdụ ha, kwalite nguzozi akwara, na ịbawanye ike na arụmọrụ ha na egwuregwu ma ọ bụ ihe omume kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Iguzo n'azụ olu Pịa

• Welie barbell ahụ ma tinye ya n'azụ isi gị, n'ihe dịka ọkwa nke ubu gị, nke a bụ ọnọdụ mmalite gị.
• Jiri nwayọ pịa mgbịrịgba ahụ elu ruo mgbe ogwe aka gị gbatịpụrụ n'elu isi gị.
• Kwụsịtụ ntakịrị n'elu, wee jiri nwayọọ nwayọọ wetuo mgbịrịgba ahụ azụ ruo n'ọnọdụ mmalite n'azụ olu gị.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-eme ka azụ gị kwụ ọtọ na isi na-etinye aka n'oge mmega ahụ.

Komeza kuganiriza Iguzo n'azụ olu Pịa

• Mmegharị a na-achịkwa: Zenarị mmegharị ngwa ngwa, nke na-adịghị mma. Kama, bulite ma wetuo mgbịrịgba ahụ n'ụzọ dị nwayọ, na-achịkwa. Ọ bụghị nanị na nke a na-ebelata ihe ize ndụ nke mmerụ ahụ kamakwa ọ na-eme ka njikọ anụ ahụ dịkwuo elu, na-eme ka mgbatị ahụ dịkwuo irè.
• Zenarị ibu ibu: Otu mmejọ a na-emekarị bụ ịnwa ibuli oke ibu ngwa ngwa. Malite na ibu ị nwere ike ibuli nke ọma maka 8-12 reps, wee jiri nwayọọ nwayọọ na-abawanye ka ike gị na-akawanye mma. Ibubiga ibu nwere ike ibute ụdị adịghị mma yana mmerụ ahụ.
• Debe isi ihe gị: N'ime mmega ahụ, na-etinye aka na akwara gị. Nke a ga-enyere aka ịnọgide na-enwe nguzozi na nkwụsi ike, yana

Iguzo n'azụ olu Pịa Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Iguzo n'azụ olu Pịa?

Mmega ahụ guzo n'azụ olu pịa nwere ike bụrụ ihe ịma aka maka ndị mbido n'ihi ogo mgbanwe ubu na ike ọ chọrọ. O nwekwara ike bute mmerụ ahụ ma ọ bụrụ na emeghị ya nke ọma. Ndị mbido nwere ike ịmalite site na mmega ahụ n'ubu dị mfe dị ka ọkọlọtọ ubu pịa ma ọ bụ ebuli elu n'akụkụ, ma jiri nwayọọ nwayọọ na-agbago n'ụzọ ha ruo mgbatị ahụ dị mgbagwoju anya. Dị ka oge niile, ọ dị mkpa ka gị na onye ọkachamara na-ahụ maka ahụ ike ma ọ bụ onye na-enye ọzụzụ kwurịta ya iji hụ na ụdị na usoro kwesịrị ekwesị.

Ibintu byinshi bijyanye no kwa Iguzo n'azụ olu Pịa?

• Dumbbell Behind Neck Press: Kama iji mgbịrịgba, mgbanwe a gụnyere iji dumbbells, nke nwere ike inye aka melite nguzozi ma kewapụ ubu ọ bụla n'otu n'otu.
• Smith Machine Behind Neck Press: Nke a dị iche iche na-eji igwe Smith, nke na-enye ụzọ barbell eduzi, na-eme ka mmega ahụ dịkwuo mma ma dị mfe ịchịkwa.
• Otu ogwe aka dị n'azụ n'olu pịa: Mgbanwe a gụnyere ịpị otu ogwe aka n'otu oge, nke nwere ike inye aka dozie adịghị ahụ ike ọ bụla.
• Incline Behind Neck Press: A na-eme mgbanwe a n'elu oche dị n'azụ, nke na-agbanwe akụkụ nke akwụkwọ akụkọ, na-elekwasị anya n'akụkụ dị iche iche nke uru ubu.

Ibintu byiza bikanagorwa Iguzo n'azụ olu Pịa?

• Lateral Dumbbell Raises na-akwadokwa Standing Behind Neck Press ka ha na-elekwasị anya n'akụkụ deltoids dị n'akụkụ, na-enyere aka iwusi ike na ịhazi uru akwara ubu, nke nwere ike ịkwalite arụmọrụ na nkwụsi ike n'oge a na-ebipụta akwụkwọ.
• Mgbatị Tricep dị n'elu bụ mmega ahụ ọzọ na-enye nkwado ka ha na-elekwasị anya na triceps, otu akwara nke abụọ a na-eji na Standing Behind Neck Press, si otú ahụ na-eme ka ike na ntachi obi dị na akwara ndị a ma nwee ike ịkwalite arụmọrụ nke akwụkwọ akụkọ.