Njide bọọlụ ọgwụ na atụba n'elu

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Medicine Ball
• Ibiharuro risha: Latissimus Dorsi, Teres Major, Teres Minor
• Ibiharuro ribiri: Deltoid Anterior, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii

Ijambo ryo kuri Njide bọọlụ ọgwụ na atụba n'elu

The Ball Catch and Overhead Throw bụ mmega ahụ siri ike na-eme ka nhazi, ike, na ike dịkwuo elu, na-elekwasị anya na isi, ubu na ogwe aka. Ọ dabara maka ndị na-eme egwuregwu n'ọkwa niile, site na ndị mbido ruo n'ọkwa dị elu, n'ihi na enwere ike gbanwee ya ka ọ dabara na ọkwa ahụike nke onye ọ bụla. Mmega ahụ bara uru karịsịa maka ndị na-achọ imeziwanye arụmọrụ egwuregwu ha, ịdị mma arụ ọrụ, ma ọ bụ tinye ụdị dị iche iche na usoro mgbatị ahụ ha, ebe ọ na-ejikọta ọzụzụ akwara obi na ịrụ ọrụ akwara.

Kubahiriza: Ijambo kwa Ikirari Njide bọọlụ ọgwụ na atụba n'elu

• Tinye isi gị ma gbadaa ikpere gị ntakịrị, na-akwadebe ịtụba bọl ahụ.
• Tụba bọọlụ ọgwụ ahụ elu wee gaa n'ihu ntakịrị, gbatịa aka gị nke ọma mana na-akpọchighị ikpere gị.
• Ka bọọlụ na-alọghachi azụ, jide ya na aka abụọ, na-ehulata ikpere gị n'ime ntakịrị squat iji nweta mmetụta ahụ.
• Ngwa ngwa banye n'ime ugboro ugboro na-esote site na ịtụba bọl ahụ n'elu ọzọ, na-emeghachi mmega ahụ maka ọnụọgụ reps chọrọ.

Komeza kuganiriza Njide bọọlụ ọgwụ na atụba n'elu

• Usoro ijide: Mgbe ị na-ejide bọọlụ ọgwụ, na-eji aka abụọ mgbe niile wee nweta mmetụta ahụ site n'igbu ikpere gị na úkwù, na-abanye n'obere squat. Nke a na-ebelata ohere nke imerụ aka, ogwe aka, na ubu gị. Agbalịla ijide bọl ahụ na ogwe aka kwụ ọtọ ma ọ bụ akpọchi, n'ihi na nke a nwere ike ibute mmerụ ahụ.
• Usoro ịtụtu: Mgbe ị na-atụba bọọlụ n'elu, jiri ụkwụ gị na úkwù mee ike, ọ bụghị naanị ogwe aka gị. Ogwe aka gị kwesịrị ịgbaso ume nke ahụ ala gị mepụtara. Gbatịa ogwe aka gị wee hapụ bọọlụ ahụ n'ebe kachasị elu nke ị ga-enweta ka i wee bulie elu na anya nke ịtụfu.
• Jiri Ibu Kwesịrị Ekwesị:

Njide bọọlụ ọgwụ na atụba n'elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Njide bọọlụ ọgwụ na atụba n'elu?

Ee, ndị mbido nwere ike ime mgbatị ahụ Ball Catch na Overhead Throw. Agbanyeghị, ọ dị mkpa ịmalite na bọọlụ dị arọ ma lekwasị anya n'ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ dịkwa mma ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-eduzi gị na mmega ahụ na mbụ iji hụ na ị na-eme ya nke ọma. Na-echeta mgbe niile ka ị na-ekpo ọkụ tupu ịmalite usoro mmega ahụ ọ bụla.

Ibintu byinshi bijyanye no kwa Njide bọọlụ ọgwụ na atụba n'elu?

• The Squat Medicine Ball Catch and Overhead Throw: N'ebe a, ị na-eme squat oge ọ bụla ị na-ejide bọl tupu ị tụba ya n'elu, na-agbakwunye akụkụ ahụ dị ala na mgbatị ahụ.
• The Lateral Medicine Ball Catch and Overhead Throw: Ọdịiche a gụnyere ijide bọọlụ site na ngafe n'akụkụ wee tụba ya n'elu, na-arụ ọrụ n'akụkụ na nhazi.
• The Jumping Medicine Ball Catch and Overhead Throw: Na ụdị a, ị na-awụli elu ka ị na-atụba bọọlụ n'elu, na-abawanye ike obi na mgbawa ike nke mmega ahụ.
• The Rotational Medicine Ball Catch and Overhead Throw: Ọdịiche a chọrọ ka ị na-atụgharị ọkpụkpụ gị ka ị na-ejide ma tụba bọọlụ ahụ, nke na-eme ka isi ike na ike ntụgharị.

Ibintu byiza bikanagorwa Njide bọọlụ ọgwụ na atụba n'elu?

• "Slam Ball Exercises" metụtara ka ha na-etinye aka na mmegharị ahụ na akwara dị ka Medicine Ball Catch and Overhead Throw, na-enye mgbatị ahụ zuru oke nke na-eme ka ike, nhazi na ike dịkwuo mma.
• "Dumbbell Thrusters" na-emeju Medicine Ball Catch na Overhead Throw ka ha na-ejikọta squat ahụ dị ala na ihe nrịbama dị elu, si otú a na-enyere aka melite ike mgbawa na nhazi nke achọrọ na njide na ịtụba mgbatị ahụ.