Nkwusioru Onwe-ya nyere aka Mbulite

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Ọgwụ'ike
• Ibiharuro risha: Latissimus Dorsi
• Ibiharuro ribiri: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ijambo ryo kuri Nkwusioru Onwe-ya nyere aka Mbulite

Nkwusioru nke enyemaka onwe onye nkwusioru bụ mmega ahụ dị irè nke na-elekwasị anya ma na-ewusi elu ahụ ike, karịsịa azụ, ubu, na uru ahụ. Ọ dabara maka ndị mmadụ n'otu n'otu nọ na ọkwa ahụike niile, gụnyere ndị mbido nwere ike ịchọ enyemaka n'ịrụ mgbake ọdịnala. Site n'itinye mmega ahụ a n'ime usoro gị, ị nwere ike imeziwanye ike nke elu gị, kwalite ntachi obi nke muscular, ma jiri nwayọọ nwayọọ na-ewulite ike dị mkpa iji mee mkpali na-enweghị enyemaka.

Kubahiriza: Ijambo kwa Ikirari Nkwusioru Onwe-ya nyere aka Mbulite

• Jide aka abụọ jide aka nke eriri nkwusioru, ọbụ aka chere ihu n'ebe ị nọ, wee laghachi azụ iji dabere azụ, na-eke akụkụ na ahụ gị na ala.
• Kwuo ikpere gị ntakịrị ma mee ka ụkwụ gị kwụ ọtọ n'ala, na-ejigide ahịrị kwụ ọtọ site n'isi gị ruo ikiri ụkwụ gị.
• Setịpụ obi gị ruo aka site na ịdọrọ agụba ubu gị azụ na ala, na-ehulata ikpere gị ka ị na-aga, na-eme ka ahụ gị kwụ ọtọ n'oge mmegharị ahụ.
• Jiri nwayọọ nwayọọ wetuo onwe gị azụ n'ọnọdụ mmalite site na iji mmegharị a na-achịkwa, gbatịa ogwe aka gị nke ọma tupu ịmegharịa ndọtị ahụ.

Komeza kuganiriza Nkwusioru Onwe-ya nyere aka Mbulite

• **Zere ọsọ ọsọ**: Mmejọ a na-emekarị bụ ịgba ọsọ na mgbatị ahụ. Kama, gbado anya na mmegharị nwayọ na-achịkwa. Nke a ga-etinye uru ahụ gị n'ọrụ nke ọma ma belata ihe ize ndụ nke mmerụ ahụ.
• ** Tinye isi gị ***: itinye aka na isi gị dị oke mkpa maka nkwụsi ike na ike n'oge mwepu. Otu ndudue a na-ahụkarị bụ ileghara isi ihe anya na ịdabere naanị na ike ogwe aka na ubu.
• **Ọga n'ihu nke nta nke nta**: Malite na nlegharị anya dị elu wee jiri nwayọ belata ya ka ike gị na-akawanye mma. Nke a ga - enyere gị aka iwulite ike nke nta nke nta ma zere imebiga uru ahụ gị ókè.
• ** Na-ekpo ọkụ na jụụ ***: Mgbe niile

Nkwusioru Onwe-ya nyere aka Mbulite Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Nkwusioru Onwe-ya nyere aka Mbulite?

Ee, ndị mbido nwere ike ịme mmega ahụ nkwusioru nke enyere onwe ya aka. N'ezie, a na-atụkarị aro maka ndị mbido bụ ndị na-arụ ọrụ ha ruo n'ọkpụkpụ omenala. Mmega ahụ na-eji onye nkuzi nkwusioru (dị ka TRX bands) iji nyere aka na mmegharị ahụ, na-eme ka mmega ahụ dịkwuo mma maka ndị na-amalite. Mgbochi nkwusioru na-enyere aka were ụfọdụ ibu ahụ, na-enye gị ohere ịme mgbatị ahụ n'ụdị kwesịrị ekwesị ma jiri nwayọọ nwayọọ na-ewuli ike. Otú ọ dị, dị ka mmega ahụ ọ bụla, ọ dị mkpa ịmalite ngwa ngwa ma hụ na ị na-eme ya nke ọma iji zere mmerụ ahụ.

Ibintu byinshi bijyanye no kwa Nkwusioru Onwe-ya nyere aka Mbulite?

• Eccentric Pull-up: Nke a na-elekwasị anya n'oge mbelata nke ịdọrọ elu, ebe ị na-amalite n'elu ma jiri nwayọọ nwayọọ na-agbada onwe gị, na-abawanye oge n'okpuru nchekasị maka akwara gị.
• Mgbapụta Enyemaka Band: Na mgbanwe a, ị na-eji eriri mgbochi iji nyere gị aka n'ọkwa mgbago elu, na-eme ka ọ dịrị gị mfe ma na-enye gị ohere ịmecha ugboro ugboro.
• Mwụli elu: Nke a na-agụnye ịwụpụ n'ala iji jiri ume na-enyere aka n'ọkwa mgbago elu, na-enyere aka wulite ume na ntachi obi.
• Jide Isometric: Mgbanwe a gụnyere ijide ọnọdụ dị elu nke ndọtị ahụ ogologo oge enwere ike, nke na-enyere aka ịbawanye ike njide na ntachi obi anụ ahụ dum.

Ibintu byiza bikanagorwa Nkwusioru Onwe-ya nyere aka Mbulite?

• Nwụrụ Anwụ anwụ: Hangs nwụrụ anwụ bụ mmega ahụ na-enye nkwado dị mma n'ihi na ha na-enyere aka melite ike njide na ngagharị ubu, nke abụọ dị oke mkpa maka ịrụ ọrụ nkwusioru nkwusioru enyemaka nke ọma na n'enweghị nsogbu.
• Ihe ndọghachi azụ na-adịghị mma: Mmega ahụ na-emeju nkwusioru nkwusioru enyemaka onwe ya dị ka ọ na-agụnye otu akwara ahụ na usoro mmegharị ahụ, mana na-elekwasị anya karịa na mpaghara eccentric nke mmegharị ahụ, na-enyere aka wulite ike na njikwa nke nwere ike ịkwalite arụmọrụ nke ndọtị ahụ. -elu.