Kwụsị ofufe

• Agache: Ntụzịaka
• Ibikoresho: Oro igbo dara.
• Ibiharuro risha: Pectoralis Major Sternal Head
• Ibiharuro ribiri: Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head

Ijambo ryo kuri Kwụsị ofufe

Fly Decline bụ mmega ahụ na-enye ọzụzụ ike nke na-elekwasị anya na akwara obi dị ala, ma na-etinyekwa ubu na triceps. Ọ dị mma maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile na-achọ ịkwalite nkọwa obi ha na ike elu ahụ dum. Ịtinye Mbelata Fly n'ime usoro mgbatị ahụ gị nwere ike inye aka melite nguzozi akwara, ọzịza, na ịrụ ọrụ egwuregwu.

Kubahiriza: Ijambo kwa Ikirari Kwụsị ofufe

• Gbatịa ogwe aka gị n'ụzọ zuru oke, na-ehulata ntakịrị n'ikpere aka iji belata nsogbu na nkwonkwo gị, ma jide dumbbells ozugbo n'elu obi gị ka ọbụ aka gị chere ibe gị ihu.
• Jiri nwayọ belata dumbbells na arc sara mbara, na-eme ka ikpere gị gbadaa ntakịrị, ruo mgbe ị na-enwe mmetụta mgbatị na akwara obi gị.
• Kwụsịtụ obere oge mgbe ogwe aka gị na-adakọ n'ala, wee jiri uru ahụ obi gị dọghachite ihe ọ̀tụ̀tụ̀ ahụ n'otu arc sara mbara ahụ.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, jide n'aka na ị na-eme ka mmegharị gị dị nwayọọ ma chịkwaa iji tinye uru ahụ obi gị nke ọma.

Komeza kuganiriza Kwụsị ofufe

• ** Ụdị ziri ezi ***: Dina ala n'oche na ụkwụ gị kwụsie ike n'ala. Jide dumbbells ozugbo n'elu obi gị na ọbụ aka gị chere ibe gị ihu. Debe ntakịrị gbagọọ n'ikpere aka gị ka ị ghara imebi nkwonkwo gị. Mmejọ a na-emekarị ebe a bụ ịgbachi elbows ma ọ bụ jiri ogwe aka bulie ibu, nke nwere ike ibute mmerụ ahụ na ọzụzụ na-adịghị mma. Ntugharị ahụ kwesịrị isi n'ubu na obi pụta, ọ bụghị ogwe aka.
• ** Mmegharị a na-achịkwa ***: wedata dumbbells na nnukwu arc ruo mgbe ị gbatịa n'obi gị. Jide n'aka na ị na-eme nke a nwayọọ nwayọọ na n'ụzọ a na-achịkwa. Otu ndudue a na-emekarị bụ ikwe ka ihe dị arọ daa ngwa ngwa, nke nwere ike imerụ ahụ n'ubu.
• ** Zere

Kwụsị ofufe Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Kwụsị ofufe?

Ee, ndị mbido nwere ike ime mmega ahụ Decline Fly, mana ọ dị mkpa ịmalite site na ịdị arọ dị mfe ma lekwasị anya n'imezi ụdị ahụ iji zere mmerụ ahụ ọ bụla. Ihe omume a na-elekwasị anya n'akụkụ ala nke akwara obi. A na-adụ ọdụ ka ịnwe onye nkuzi ma ọ bụ onye nwere ahụmahụ maka nduzi mgbe ndị mbido na-eme mmega ahụ a.

Ibintu byinshi bijyanye no kwa Kwụsị ofufe?

• Cable Decline Fly: Ọdịiche a na-eji igwe igwe, na-enye esemokwu mgbe niile n'ime mmegharị ahụ niile nke nwere ike ibute mmụba akwara.
• Resistance Band Decline Fly: Ọdịiche a na-eji ụgbụ mgbochi, nke nwere ike bụrụ nnukwu nhọrọ maka ndị na-enweghị ohere ibu arọ ma ọ bụ mgbatị ahụ.
• Otu Ogwe Aka Ndalata: A na-eme mgbanwe a otu ogwe aka n'otu oge, nke nwere ike inye aka chọpụta ma mezie enweghị ahaghị n'ike n'etiti akụkụ aka ekpe na aka nri gị.
• Mkpọtụ Push-up Fly: Mgbanwe a na-ejikọta ijiji na-ada ada na ntuli elu, na-agbakwunye otu akụkụ nke mmegharị ahụ iji gbadokwuo otu akwara.

Ibintu byiza bikanagorwa Kwụsị ofufe?

• Push-ups na-akwadokwa ịdalata Fly site na iji otu akwara ndị yiri ya, mana n'ụzọ dị iche, na-enye mgbatị ahụ zuru oke site n'itinye akwara obi, triceps, na ubu na mmegharị ngwakọta.
• Dumbbell Pullover bụ mmega ahụ ọzọ na-emeju ijiji dara ada. Ọ bụghị naanị na ọ na-elekwasị anya akwara obi kamakwa na-etinye aka na lats na triceps, si otú a na-akwalite ike na nguzozi n'ozuzu nke elu nke nwere ike imeziwanye arụmọrụ na Fly Decline.