Mbilite nke ala ogbunigwe

• Agache: Ndu ada hishishi
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Deltoid Lateral
• Ibiharuro ribiri: Deltoid Anterior, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ijambo ryo kuri Mbilite nke ala ogbunigwe

Landmine Lateral Raise bụ mmemme ọzụzụ ike nke na-elekwasị anya n'ubu, ma na-etinyekwa isi na ịkwalite nkwụsi ike n'ozuzu ya. Mmega ahụ dabara adaba maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo na ndị na-eme egwuregwu dị elu, n'ihi na enwere ike ịmegharị ya ngwa ngwa ka ọ kwekọọ na ike na mgbanwe. Ndị mmadụ ga-achọ itinye Landmine Lateral Raises n'ime mgbatị ahụ ha iji kwalite ike ubu, kwalite ọnọdụ ka mma, na ịbawanye mgbatị ahụ maka mmemme ụbọchị ma ọ bụ egwuregwu.

Kubahiriza: Ijambo kwa Ikirari Mbilite nke ala ogbunigwe

• Guzo ọtọ na mgbịrịgba, ụkwụ n'obosara n'ubu, ma gbadatụ ntakịrị na ikpere. Jiri aka nri gị bulie njedebe nke barbell, na-agbatị ogwe aka gị nke ọma na ọbụ aka gị chere ihu ala.
• Debe azụ gị kwụ ọtọ na isi gị ka ị na-ebuli barbell n'akụkụ ruo mgbe ogwe aka gị na-adakọ n'ala. Mmegharị ahụ kwesịrị isi na nkwonkwo ubu gị pụta, ọ bụghị akwara ogwe aka gị.
• Jide ọnọdụ a maka nkeji abụọ, wee jiri nwayọọ nwayọọ wetuo barbell ahụ ruo n'ọnọdụ mmalite.
• Tinyegharịa mmega ahụ n'akụkụ aka ekpe gị wee gaa n'ihu n'akụkụ ọzọ maka ọnụọgụ ugboro ugboro achọrọ.

Komeza kuganiriza Mbilite nke ala ogbunigwe

• ** Mmegharị a na-achịkwa ***: Ntugharị nwayọ na njikwa dị mkpa maka mmega ahụ a. Ka ị na-ebuli ogwe osisi ahụ, jide n'aka na ị na-eme ya n'ụzọ dị nro, na-achịkwa. Zere mmegharị ahụ ma ọ bụ ngwa ngwa, nke nwere ike ibute mmerụ ahụ.
• ** Zenarị ịgbatị karịa ***: Mmejọ a na-emekarị bụ ibuli ogwe ahụ elu nke ukwuu, nke nwere ike tinye oke nhịahụ n'ubu gị. Gbalịa ibuli mmanya ahụ ruo mgbe ogwe aka gị ga-adakọ na ala, na-eme ogo ogo 90 n'ikpere aka.
• ** Tinye isi ihe gị ***: Ọ bụ ezie na elekwasị anya nke Landmine Lateral Raise dị n'ubu, echefula itinye akwara isi gị. Nke a ga-enyere aka ịnọgide na-enwe nkwụsi ike na nguzozi n'oge mgbatị ahụ

Mbilite nke ala ogbunigwe Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Mbilite nke ala ogbunigwe?

Ee, ndị mbido nwere ike ịme mgbatị ahụ Landmine Lateral Raise. Otú ọ dị, ọ dị mkpa ịmalite na ịdị arọ dị mfe iji zere mmerụ ahụ ma hụ na ụdị kwesịrị ekwesị. A na-atụ aro ka ịchọ nduzi site n'aka ọkachamara ahụike ma ọ bụ onye na-enye ọzụzụ nwere ike ịnye ntụziaka na nzaghachi ahaziri iche. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ndị mbido kwesịrị ịga n'ihu nke nta nke nta ma gee ntị n'ihe mgbaàmà ahụ ha.

Ibintu byinshi bijyanye no kwa Mbilite nke ala ogbunigwe?

• The Landmine Front Raise bụ mgbanwe ọzọ ebe kama ibuli ibu ahụ n'akụkụ, ị na-ebuli ya n'ihu ahụ gị, na-elekwasị anya n'ihu deltoids.
• The Landmine Squat to Press na-ejikọta squat na mpụta n'akụkụ, na-arụ ọrụ ma ahụ ala gị na ahụ elu gị n'otu oge.
• The Landmine Clean and Press bụ mgbanwe dị elu karịa, na-etinye ihe ndị na-ebuli ike n'ime ọkọlọtọ n'akụkụ elu.
• The Standing Landmine Press bụ mgbanwe dị mfe, ebe ị na-apịa ibu ahụ ozugbo n'elu, na-elekwasị anya karịa n'ubu na akwara tricep.

Ibintu byiza bikanagorwa Mbilite nke ala ogbunigwe?

• Overhead Press: Mmega ahụ na-elekwasịkwa uru ahụ n'ubu anya, ọkachasị n'ihu deltoids, na-enye mgbatị ahụ kwesịrị ekwesị mgbe ejikọtara ya na Landmine Lateral Raise, nke na-elekwasị anya na mpụta na azụ deltoids.
• Bent-Over Reverse Fly: Mmega ahụ na-elekwasị anya n'azụ deltoids na azụ azụ azụ, na-emeju Landmine Lateral Raise site n'ịrụ ọrụ na mọzụlụ nke mmega ahụ nwere ike ọ gaghị etinye aka nke ọma, si otú a na-ahụ na mgbatị ubu kwesịrị ekwesị.