Jụlata ndọghachi azụ obosara

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Latissimus Dorsi
• Ibiharuro ribiri: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Ijambo ryo kuri Jụlata ndọghachi azụ obosara

The Decline Wide-Grip Pullover bụ ọzụzụ ọzụzụ ike nke na-elekwasị anya na mọzụlụ dị n'ime obi, azụ na ubu, na-enye mgbatị ahụ zuru oke. Mmega ahụ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu n'ihi na enwere ike gbanwee ya ka ọ dabara n'ogo ike onye ọ bụla. Ndị mmadụ nwere ike ịhọrọ mmega ahụ a iji kwalite ike ahụ dị elu, kwalite nkọwa akwara, ma kwalite ọkwa ka mma.

Kubahiriza: Ijambo kwa Ikirari Jụlata ndọghachi azụ obosara

• Jide mgbịrịgba nke nwere njide sara mbara, ebe aka gị dị obosara karịa obosara ubu, ma jide ya n'elu obi gị ka ọ gbatịa aka gị nke ọma.
• Jiri nwayọ wetuo mgbịrịgba ahụ azụ n'isi gị n'ime mmegharị dị ka arc, na-eme ka ogwe aka gị gbadaa ntakịrị ka ịzenarị nsogbu na biceps na triceps gị ruo mgbe ị gbatịa n'obi gị.
• Kwụsịtụ obere oge mgbe mgbịrịgba ahụ dị n'elu ala, wee weghachi barbell ahụ na mmalite site na iji otu mmegharị ahụ yiri arc.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ, jide n'aka na ị na-eme ka mmegharị gị dị nwayọọ ma chịkwaa iji tinye uru ahụ gị n'ụzọ zuru ezu.

Komeza kuganiriza Jụlata ndọghachi azụ obosara

• Obosara Jide: Jide ogwe osisi ahụ jiri njide sara mbara, obosara karịa obosara ubu. Otu ndudue a na-ahụkarị bụ ijikọ mmanya ahụ ọnụ nke ukwuu, nke nwere ike imebi nkwojiaka ma ghara ilekwasị anya n'uru ahụ e bu n'obi nke ọma.
• Mmegharị a na-achịkwa: Wetuo mmanya ahụ n'ụzọ dị nwayọ, na-achịkwa n'azụ isi gị ruo mgbe ogwe aka gị dabara na ahụ gị. Zere mmejọ nke iji ngwa ngwa, mmegharị ahụ na-adịghị mma, nke nwere ike ibute mmerụ ahụ yana njikọ aka akwara na-adịchaghị mma.
• Oke ngagharị zuru oke: Jide n'aka na ị na-eji usoro ngagharị zuru oke, na-ebute mmanya ahụ n'ụzọ niile wee gbagoro n'ọnọdụ mmalite. Zenarị mmejọ nke naanị iji akụkụ akụkụ nke mmegharị, nke nwere ike ịgbachi

Jụlata ndọghachi azụ obosara Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Jụlata ndọghachi azụ obosara?

Ee, ndị mbido nwere ike ịme mmega ahụ na-ebelata obosara, mana ha kwesịrị ịmalite na ịdị arọ dị arọ iji hụ na ụdị kwesịrị ekwesị ma gbochie mmerụ ahụ. Ọ dịkwa mma ịnwe onye nkuzi nkeonwe ma ọ bụ onye nwere ahụmahụ na-eduzi ha site na mmega ahụ iji hụ na ha na-eme ya nke ọma. Ihe omumu a na-elekwasị anya n'obi na akwara lats.

Ibintu byinshi bijyanye no kwa Jụlata ndọghachi azụ obosara?

• The Incline Wide-Grip Pullover: Na mgbanwe a, a na-edobe bench na nhụta, nke na-atụgharị uche na elu obi na ubu.
• The Dumbbell Wide-Grip Pullover: Kama iji mgbịrịgba, mgbanwe a na-eji dumbbell, nke nwere ike inye ụdị mmegharị na ike dị iche iche.
• The Cable Wide-Grip Pullover: Ọdịiche a na-eji igwe igwe kama ịdị arọ efu, na-enye esemokwu mgbe niile na mmegharị ahụ.
• The Stability Ball Wide-Grip Pullover: Ọdịiche a gụnyere ime mgbatị ahụ na bọọlụ kwụsiri ike kama ịnọ n'oche, nke nwere ike inye aka melite nguzozi na itinye uru akwara.

Ibintu byiza bikanagorwa Jụlata ndọghachi azụ obosara?

• The Incline Dumbbell Press bụ mmega ahụ ọzọ metụtara ya dị ka ọ na-elekwasịkwa anya na akwara obi, mana ọ na-emesi ike karịa n'obi elu, na-emepụta mgbatị obi nke ọma mgbe ejikọtara ya na nkwụsịtụ nke ukwuu.
• The Close-Grip Bench Press na-emeju mbelata mbelata obosara site n'ilekwasị anya na triceps na akwara obi dị n'etiti, nke bụ akwara nke abụọ na-arụ ọrụ n'oge a na-adọkpụ, si otú a na-eme ka ike zuru ezu na nkọwa ahụ pụta ìhè.