Nkwusioru n'ihu bulie elu

• Agache: Ndu ada hishishi
• Ibikoresho: Ọgwụ'ike
• Ibiharuro risha: Deltoid Anterior
• Ibiharuro ribiri: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Ijambo ryo kuri Nkwusioru n'ihu bulie elu

The Suspension Front Raise bụ mmega ahụ siri ike nke na-elekwasị anya n'ubu, obi, na isi, na-enye mgbatị ahụ dị elu zuru oke. Mmega ahụ dị mma maka ndị nọ n'ọkwa ahụike niile, site na ndị mbido ruo n'ọganihu, n'ihi na enwere ike ịhazi ya ngwa ngwa ka ọ kwekọọ na ike na ike mmadụ. Ndị mmadụ nwere ike ịhọrọ mmega ahụ a iji kwalite ike nke elu ahụ, kwalite ntachi obi akwara, ma kwalite ọnọdụ na nkwụsi ike ka mma.

Kubahiriza: Ijambo kwa Ikirari Nkwusioru n'ihu bulie elu

• Jide aka nke onye na-enye ọzụzụ nkwusioru ka ọbụ aka gị chere ihu n'ala, gbadaa azụ ruo mgbe ahụ gị nọ n'obere akụkụ, na-agbatị aka gị nke ọma n'ihu gị.
• Jikọọ isi gị ma mee ka ahụ gị kwụ ọtọ, wee welie ogwe aka gị elu na mmegharị dị nro ruo mgbe ha ji ubu gị dị larịị.
• Kwụsịtụ ntakịrị n'elu mmegharị ahụ, wee jiri nwayọọ nwayọọ wetuo ogwe aka gị azụ n'ọnọdụ mmalite.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-edobe ụdị kwesịrị ekwesị n'oge mmega ahụ.

Komeza kuganiriza Nkwusioru n'ihu bulie elu

• Mmegharị a na-achịkwa: welie ogwe aka gị kwụ ọtọ n'ihu gị, na-edebe ha ka ha yikọrọ n'ala. Ahụ gị kwesịrị ịkpụzi ụdị Y. Njegharị ahụ kwesịrị ịdị nwayọ ma chịkwaa ya - zere mmegharị ahụ na-adịghị mma n'ihi na ihe ndị a nwere ike ibute mmerụ ahụ na ha agaghị elekwasị anya na mọzụlụ nke ọma.
• Debe isi ihe gị: Mmega ahụ ọ bụghị naanị n'ubu gị na-elekwasị anya kamakwa akwara akwara gị. Iji nweta ihe kacha mma na mmega ahụ, hụ na isi gị na-etinye aka na mmegharị ahụ niile. Nke a ga-enyekwara aka ịnọgide na-enwe nguzozi na nkwụsi ike.
• Zenarị ịgbatị oke: Otu mmejọ a na-emekarị bụ ịgbatị aka ma ọ bụ igbachi ikpere mgbe ị na-ebuli eriri. Nke a nwere ike itinye nrụgide na-enweghị isi na nkwonkwo gị. Kama, debe

Nkwusioru n'ihu bulie elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Nkwusioru n'ihu bulie elu?

Ee, ndị mbido nwere ike ịme mmega ahụ Suspension Front Raise. Agbanyeghị, ọ dị mkpa ịmalite na nguzogide ọkụ iji hụ na ụdị ziri ezi ma gbochie mmerụ ahụ. Ọ bakwara uru ịnweta onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-elekọta anya iji hụ na a na-eme mgbatị ahụ nke ọma. Dị ka ọ dị na mmega ahụ ọ bụla, ndị mbido kwesịrị ịmalite ngwa ngwa ma jiri nwayọọ nwayọọ na-abawanye ike ka ike na ntachi obi ha na-akawanye mma.

Ibintu byinshi bijyanye no kwa Nkwusioru n'ihu bulie elu?

• Nkwusioru n'ihu n'ihu na Squat: Mgbanwe a na-ejikọta n'ihu na-ebuli elu na squat, na-ama aka gị ala ala yana ubu na isi gị.
• Nkwusioru n'ihu bulie ya na ntụgharị: Na mgbanwe a, ị na-agbakwunye ntụgharị ntụgharị ka ị na-ebuli aka, nke na-etinye obliques gị na akwara ndị ọzọ.
• Alternating Suspension Front Rise: Kama ibuli aka abụọ n'otu oge, ị na-atụgharị n'etiti ogwe aka ọ bụla, nke nwere ike inye aka melite nguzozi na nhazi.
• Nkwusioru nkwusioru n'ihu na nzọụkwụ dị n'akụkụ: Mgbanwe a na-agụnye nzọụkwụ n'akụkụ ka ị na-ebuli ihu n'ihu, na-agbakwunye akụkụ obi na akwara ike na mmega ahụ.

Ibintu byiza bikanagorwa Nkwusioru n'ihu bulie elu?

• Push-ups: Push-ups, ka ọ na-arụ ọrụ akwara obi, na-etinyekwa aka n'ihu deltoids, dị ka Suspension Front Raises. Mmega ahụ na-emeju nkwusioru n'ihu n'ihu site n'ịkwalite akwara ndị ahụ na ime ka ike elu ahụ dịkwuo elu.
• Overhead Press: Ihe omume a na-elekwasịkwa anya n'ubu, ọkachasị n'ihu deltoids, dị ka Suspension Front Raises. Site n'ịgbakwunye Overhead Press na usoro gị, ị na-ama uru ahụ gị aka n'ụzọ dị iche, na-akwalite uto uru ahụ na imeziwanye nkwụsi ike ubu.