Obosara igbe - obosara jide

• Agache: Ntụzịaka
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.

Ijambo ryo kuri Obosara igbe - obosara jide

The Chest Bench Press - Mmega ahụ n'obosara bụ usoro ọzụzụ ike na-elekwasị anya na akwara pectoral, ma na-etinyekwa triceps na deltoids, na-enye aka na ike elu ahụ dum. Ọ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu dịka enwere ike ịhazi ya na ọkwa ahụike dị iche iche site n'ịgbanwe ịdị arọ na obosara njide. Ndị mmadụ ga-achọ ime mmega ahụ a iji kwalite ike elu ha, welie nkọwa ahụ ike, na ịkwalite arụmọrụ ha na egwuregwu na ihe omume kwa ụbọchị nke chọrọ mmegharị mmegharị.

Kubahiriza: Ijambo kwa Ikirari Obosara igbe - obosara jide

• Jide mgbịrịgba ahụ jiri aka gị dị ntakịrị obosara karịa obosara ubu iche, ọbụ aka chere ihu n'ụkwụ gị.
• Jiri nwayọ wetuo mgbịrịgba ahụ n'obi gị, hụ na ehulatala ikpere gị n'ogo ogo 90 na nkwojiaka gị kwụ ọtọ.
• Tinye mgbịrịgba ahụ elu ruo mgbe ogwe aka gị gbatịchara nke ọma, jide n'aka na ị gaghị ekpochi ikpere gị n'elu mmegharị ahụ.
• Tinyegharịa usoro a maka ọnụọgụ ugboro ole ịchọrọ, hụ na ị na-edobe ụdị kwesịrị ekwesị n'oge mmega ahụ.

Komeza kuganiriza Obosara igbe - obosara jide

• Ọnọdụ ahụ kwesịrị ekwesị: Dina n'elu oche na ụkwụ gị kwụsie ike n'ala. Nke a na-enye nkwụsi ike na nguzozi. Zere ibuli ụkwụ gị ma ọ bụ buttos gị na bench n'oge a na-ebipụta ya, n'ihi na nke a nwere ike iduga na ntọala na-adịghị akwụsi ike yana mmerụ ahụ.
• Mmegharị a na-achịkwa: Zenarị ịtụba mmanya ahụ ngwa ngwa wee sipụ ya n'obi gị. Nke a bụ mmejọ a na-ahụkarị nke nwere ike ibute mmerụ ahụ dị ukwuu. Kama, wetuo mmanya ahụ n'obi gị n'ụzọ dị nwayọ na nke a na-achịkwa, wee pịa ya azụ azụ na-emechighị ikiaka gị. Nke a na-eme ka mọzụlụ gị nọrọ n'ọgba aghara mgbe niile ma mee ka mmega ahụ dịkwuo mma.
• Usoro iku ume: ume

Obosara igbe - obosara jide Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Obosara igbe - obosara jide?

Ee, ndị mbido nwere ike ịme Chest Bench Press - Grip Width mmega ahụ. Otú ọ dị, ha kwesịrị ịmalite na ihe dị arọ iji hụ na ha na-eji ụdị ziri ezi na iji gbochie mmerụ ahụ. Ọ dịkwa uru ịnwe ntụpọ ma ọ bụ onye nkuzi nso iji nyere aka ma hụ na nchekwa. Dịka ọ dị na mmega ahụ niile, ọ dị mkpa ka ndị mbido jiri nwayọ na-abawanye ibu ka ha na-ewulite ike.

Ibintu byinshi bijyanye no kwa Obosara igbe - obosara jide?

• Wide Grip Bench Press: Na mgbanwe a, njide ahụ sara mbara karịa obosara ubu, nke na-elekwasị anya akwara pectoral dị n'èzí ma na-ebelata itinye aka triceps.
• Reverse Grip Bench Press: Nke a na-agụnye iji ọbụ aka chere gị ihu, nke nwere ike inye aka lekwasị obi nke elu na triceps anya nke ọma.
• Obere grip Bench Press: Njide a dị ntakịrị karịa obosara ubu, ọ na-enye nguzozi n'etiti ilekwasị anya n'obi na akwara triceps.
• Mixed Grip Bench Press: Mgbanwe a gụnyere otu aka na-eji njide aka na nke ọzọ na-eji njide dị n'okpuru, nke nwere ike inye aka dozie adịghị ahụ ike.

Ibintu byiza bikanagorwa Obosara igbe - obosara jide?

• Dips: Dips na-akwado Chest Bench Press site na itinye aka na akụkụ ala nke obi na triceps, nke na-enyere aka n'ịgbasi ike na ịgbatị mpaghara obi dum.
• Push-ups: Push-ups bụ ezigbo mmega ahụ na-akwado Chest Bench Press n'ihi na ọ bụghị naanị na ha na-elekwasị anya akwara obi, kamakwa na-arụ ọrụ ubu na triceps, na-eme ka ike ahụ dị elu.