Ịgha ụgha nso-jigide Pịa
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Ịgha ụgha nso-jigide Pịa
The Liing Close-grip Press bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na triceps, ma na-etinyekwa ahụ ike na obi na ubu. Ọ bụ ezigbo mgbatị ahụ maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu na-achọ ịkwalite ike elu ha na nkọwa akwara. Ọ bụghị nanị na mmega ahụ na-enye aka n'iwuli elu ahụ siri ike kamakwa ọ na-eme ka egwuregwu na-arụ ọrụ na-arụ ọrụ kwa ụbọchị, na-eme ka ọ bụrụ ihe mgbakwunye bara uru na usoro ahụike ọ bụla.
Kubahiriza: Ijambo kwa Ikirari Ịgha ụgha nso-jigide Pịa
- Jiri nwayọ wetuo mgbịrịgba ahụ n'obi gị, na-eme ka ikpere gị dị nso na ahụ gị wee hụ na ogwe aka gị kwụ n'akụkụ ala.
- Kwụsịtụ obere oge mgbe mgbịrịgba ahụ dị n'elu obi gị, na-ahapụghị ka o metụ ya aka.
- Wụghachi barbell ahụ ruo n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma mana na-emechighị ikiaka gị.
- Tinyegharịa mmegharị ahụ maka ọnụ ọgụgụ a chọrọ nke ugboro ugboro, hụ na ị na-achịkwa ihe mgbochi n'oge mmega ahụ.
Komeza kuganiriza Ịgha ụgha nso-jigide Pịa
- Usoro njide: Jide mgbịrịgba ahụ na njide nso, ihe dịka obosara ubu iche. Aka gị kwesịrị ịdị na-eche gị ihu (ijide aka). Zenarị ijide mmanya ahụ obosara ma ọ bụ dị warara n'ihi na nke a nwere ike imebi nkwojiaka gị ma gbochie ịdị irè nke mmega ahụ.
- Mmegharị a na-achịkwa: Wetuo mgbịrịgba ahụ n'obi gị nke nta nke nta ma na-achịkwa, ka ị na-echekwa ikpere gị n'akụkụ ahụ gị. Zere ikwe ka mgbịrịgba ahụ dapụ n'obi gị ma ọ bụ wetu ya ngwa ngwa, n'ihi na nke a nwere ike imerụ ahụ.
- Ndozi ogwe aka: Debe ogwe aka gị ka ọ dabere na ala n'oge mmegharị ahụ dum. Zenarị ịgbapụ ikpere gị n'ihi na nke a nwere ike itinye nrụgide na-enweghị isi n'ubu gị.
- Usoro iku ume: iku ume ka ị na-agbadata
Ịgha ụgha nso-jigide Pịa Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Ịgha ụgha nso-jigide Pịa?
Ee, ndị mbido nwere ike ime mmega ahụ Liing Close-grip Press. Otú ọ dị, ọ dị mkpa iji obere arọ malite iji hụ na ụdị ziri ezi ma zere mmerụ ahụ. Ihe omume a na-elekwasị anya n'obi, triceps, na ubu. Dị ka mmega ahụ ọ bụla, ndị mbido kwesịrị ịkpachara anya ka ha mụta ụdị na usoro ziri ezi, ikekwe n'okpuru nduzi nke onye na-enye ọzụzụ ahụike, iji gbochie nsogbu ma ọ bụ mmerụ ahụ ndị ọzọ.
Ibintu byinshi bijyanye no kwa Ịgha ụgha nso-jigide Pịa?
- The Decline Close-grip Bench Press: A na-eme mbipute a na bench na-ada ada, na-elekwasị anya karịa nke obi ala na triceps.
- The Close-grip Dumbbell Press: Kama nke mgbịrịgba, mgbanwe a na-eji dumbbells, nke nwere ike inye aka melite ahụghị ahụ ike ma na-abawanye mmegharị ahụ.
- The Close-grip Floor Press: A na-eme mmega ahụ dina n'ala kama ịnọ n'oche, nke nwere ike ibelata ubu na-elekwasị anya na triceps.
- The Smith Machine Close-grip Bench Press: Ọdịiche a na-eji igwe Smith, nke na-enye nkwụsi ike ma na-enye gị ohere ilekwasị anya na ibuli ibu dị arọ.
Ibintu byiza bikanagorwa Ịgha ụgha nso-jigide Pịa?
- Mmega ahụ nke Push-ups na-enyere ndị Liing Close-grip Press aka site na ọ bụghị naanị ilekwasị anya na akwara obi, kamakwa itinye aka na triceps na ubu, na-akwalite ike elu ahụ dum.
- Mmega ahụ Tricep Dips na-akwalite uru nke Liing Close-grip Press ka ọ na-elekwasị anya triceps nke na-etinyekwa aka na mgbasa ozi, si otú ahụ na-eme ka ike na nkwụsi ike aka.
Amakuru ashobora gutuma Ịgha ụgha nso-jigide Pịa
- Barbell Triceps mmega ahụ
- Upper Arm Workout na Barbell
- Mmega ahụ na-emechi emechi
- Triceps na-eme ka mgbatị ahụ dị ike
- Usoro ịgha ụgha nso-jide usoro
- Ọrụ Barbell maka ogwe aka dị elu
- Ọzụzụ Triceps na Barbell
- Mmega ahụ Barbell na-ejide aka
- Mgbatị Toning Upper Arm
- Ịgha ụgha nso-jigide Pịa maka Triceps