Otu Ụkwụ Dip n'ala
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Otu Ụkwụ Dip n'ala
Mmega ahụ otu ụkwụ dip bụ mgbatị ahụ dị ala nke na-ewusi quadriceps ike, glutes, na hamstrings ma na-emezi nguzozi na nhazi. Kwesịrị ekwesị maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu, enwere ike gbanwee ya ngwa ngwa ka ọ dabara na ọkwa ahụike nke onye ọ bụla. Mmadụ ga-achọ ime mmega ahụ a iji wulite ike ahụ dị ala, kwalite nkwụsi ike, yana melite nhazi ahụ n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Otu Ụkwụ Dip n'ala
- Kwuo ikpere aka nri gị ma tinye ụkwụ aka nri gị n'ala, na-agbatị ụkwụ aka ekpe gị.
- Si n'aka gị na ụkwụ aka nri bulie elu iji bulie úkwù gị n'ala, na-eme ka ụkwụ aka ekpe gị welie ya n'ala.
- Mee ka úkwù gị laghachi azụ ruo n'ala, na-ahapụghị ka ha metụ aka, wee kwaghachi azụ ọzọ.
- Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee ụkwụ ma megharịa n'akụkụ nke ọzọ.
Komeza kuganiriza Otu Ụkwụ Dip n'ala
- Nhazi: Nhazi bụ isi na ntinye otu ụkwụ. Ka ị ghara ịla n'iyi, lekwasị anya n'ebe kwụ ọtọ dị n'ihu gị. Ọzọkwa, tinye isi gị ma mee ka ogwe aka gị gbatịa n'akụkụ gị maka nkwụsi ike ọzọ.
- Zenarị ịgbatị oke: Otu ndudue a na-ahụkarị bụ ịgbatị ikpere nke ụkwụ guzoro karịa mkpịsị ụkwụ gị. Nke a nwere ike itinye nrụgide na-enweghị isi na nkwonkwo ikpere wee bute mmerụ ahụ. Jide n'aka na ikpere gị dị n'elu nkwonkwo ụkwụ gị n'oge ntinye.
- Jikwaa mmegharị gị: Mmejọ ọzọ a na-emekarị bụ ime mgbatị ahụ ngwa ngwa. Ekwesịrị itinye ntinye otu ụkwụ n'ime ya
Otu Ụkwụ Dip n'ala Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Otu Ụkwụ Dip n'ala?
Ee, ndị mbido nwere ike ime otu mgbatị ụkwụ otu n'elu ala. Otú ọ dị, ọ dị mkpa ịmalite nwayọọ nwayọọ ma lekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ọ na-enwe mmetụta siri ike, enwere mgbanwe na mmega ahụ dị mfe nke nwere ike inye aka wulite ume ka oge na-aga. Na-echeta mgbe niile ige ahụ gị ntị ma ghara ịkwanye onwe gị ike ngwa ngwa.
Ibintu byinshi bijyanye no kwa Otu Ụkwụ Dip n'ala?
- Otu Ụkwụ Dip na Ibu: Ụdị a gụnyere ijide dumbbell ma ọ bụ ibu arọ n'aka gị mgbe ị na-eme ntinye ahụ, na-agbakwụnye ihe ịma aka ike na mgbatị ahụ.
- Otu Ụkwụ Na-eji bọọlụ kwụsie ike: Mgbanwe a gụnyere itinye ụkwụ gị na bọọlụ kwụsiri ike, nke nwere ike ime ka nguzosi ike gị dịkwuo mma ma tinye uru akwara gị.
- Otu Ụkwụ Dip with Resistance Band: Ụdị a gụnyere iji eriri mgbochi n'apata ụkwụ gị, nke nwere ike inye aka tinyekwuo glutes na akwara hip gị n'oge mgbatị ahụ.
- Otu Ụkwụ Dip na Twist: Ọdịiche a gụnyere ịgbagọ ahụ gị ka ị na-agbadata, nke nwere ike inye aka tinye aka na obliques gị ma tinye akụkụ ntụgharị na mgbatị ahụ.
Ibintu byiza bikanagorwa Otu Ụkwụ Dip n'ala?
- Akpụkpọ anụ, dị ka Single Leg Dips, na-elekwasị anya n'otu ụkwụ n'otu oge, na-akwalite nguzozi na nhazi mgbe ị na-arụ ọrụ otu uru ahụ n'ime ahụ dị ala, ma na-agbakwunyere na mgbatị hip.
- Ịgbago n'elu oche ma ọ bụ ikpo okwu nwekwara ike ịkwado Single Leg Dips site n'ịchụso glutes na hamstrings na mmegharị ahụ yiri nke ahụ, ebe ị na-agbakwụnye ihe mmega ahụ nke obi na-eme ka obi dịkwuo elu na ọkụ calorie.
Amakuru ashobora gutuma Otu Ụkwụ Dip n'ala
- Mmega ahụ nke Triceps
- Otu esi etinye mgbatị ụkwụ
- Mmega ahụ nke ogwe aka elu
- Ngwunye ala maka Triceps
- Otu Ụkwụ Dip Tricep Mmega ahụ
- Arụ Ọrụ Upper Arm
- Otu Ụkwụ Floor Dip
- Mmega ahụ na-eme ka Tricep dị ike
- Mmega ahụ dị arọ maka ogwe aka dị elu
- Otu Ụkwụ Tricep Dip n'elu ala