Ịkụnye aka elu n'obosara

• Agache: Ntụzịaka
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Pectoralis Major Sternal Head
• Ibiharuro ribiri: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ijambo ryo kuri Ịkụnye aka elu n'obosara

The Kneeling Wide Hand Push-Up bụ mmega ahụ dị elu dị irè nke na-elekwasị anya n'obi, ubu, na triceps, ma na-etinyekwa aka na isi. Ọ bụ mgbatị ahụ dabara adaba maka ndị mbido na ndị na-anụ ọkụ n'obi nke etiti dịka enwere ike gbanwee ya dabere na ọkwa ike onye ọ bụla. Mmega ahụ a na-achọsi ike n'ihi na ọ chọghị akụrụngwa, enwere ike ime ebe ọ bụla, ma na-enyere aka ịbawanye ike nke elu na nkọwa akwara.

Kubahiriza: Ijambo kwa Ikirari Ịkụnye aka elu n'obosara

• Wetuo ahụ gị n'ala site n'ihulata aka gị, hụ na ahụ gị kwụ ọtọ na ikpere gị na-agbapụta n'akụkụ ya.
• Mgbe obi gị dị n'elu ala, kwụsịtụ obere oge.
• Jiri ogwe aka na akwara obi kwalie ahụ gị azụ ruo mgbe ogwe aka gị gbatịchara nke ọma.
• Tinyegharịa usoro a maka ọnụọgụ ugboro ugboro nke ịchọrọ, jide n'aka na ị ga-ejigide ụdị dị mma n'oge niile.

Komeza kuganiriza Ịkụnye aka elu n'obosara

• Nọgide na-edozi ahụ nke ọma: Ahụ gị kwesịrị ịmalite ahịrị kwụ ọtọ site n'isi gị ruo n'ikpere gị. Zere ịgbachi azụ gị ma ọ bụ ịgbada úkwù gị, n'ihi na nke a nwere ike ibute nsogbu ma ọ bụ mmerụ ahụ. Tinye akwara akwara gị aka iji nyere aka kwado nhazi a n'oge mmega ahụ.
• Mmegharị a na-achịkwa: Zenarị ịme ọsọ ọsọ na mmega ahụ. Wetuo ahụ gị nwayọ nwayọ, na-achịkwa ruo mgbe obi gị fọrọ nke nta ka ọ metụta ala, wee gbagoo n'ọnọdụ mmalite. Mmegharị a na-achịkwa ga-ahụ na akwara gị na-arụkọ ọrụ nke ọma na ị na-enwetakwa ihe kachasị mma na onye nnọchi anya ọ bụla.
• Usoro iku ume: Na-eku ume ka ị na-ewetu ahụ gị, na-eku ume ka ị na-ebuli elu. Usoro iku ume nke ọma nwere ike inyere gị aka ịnọgide na-enwe ike na ume gị n'oge mgbatị ahụ. 5

Ịkụnye aka elu n'obosara Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ịkụnye aka elu n'obosara?

Ee, ndị mbido nwere ike ime mmega ahụ Kneeling Wide Hand Push-Up. Agbanyeghị, ọ dị mkpa iburu n'obi na ụdị na usoro kwesịrị ekwesị dị oke mkpa iji gbochie mmerụ ahụ yana ịbawanye uru nke mmega ahụ. Mgbanwe a nke ịkwanye elu na-adịkarị mfe maka ndị mbido ka ikpere na-enye nkwado, na-ebelata oke arọ nke elu ahụ ga-ebuli. Ọ na-adị mma mgbe niile ịmalite site na ọnụ ọgụgụ dị nta nke ikwugharị ma jiri nwayọọ nwayọọ na-abawanye ka ike na ume na-akawanye mma.

Ibintu byinshi bijyanye no kwa Ịkụnye aka elu n'obosara?

• The Diamond Push-Up: Ọdịiche a gụnyere itinye aka gị nso n'okpuru obi gị, jiri mkpịsị aka gị na-akpụ udi diamond, nke na-elekwasị anya triceps gị karịa.
• The Wide Grip Push-Up: Maka mgbanwe a, ị na-etinye aka gị n'obosara karịa obosara ubu, nke na-elekwasị anya akwara obi.
• The Decline Push-Up: Nke a na-agụnye itinye ụkwụ gị n'elu elu dị elu dị ka oche ma ọ bụ steepụ, nke na-eme ka ihe isi ike dịkwuo elu ma na-elekwasị anya n'obi na ubu karịa.
• The Incline Push-Up: Ọdịiche a gụnyere itinye aka gị n'elu elu dị ka oche ma ọ bụ steepụ, nke na-ebelata ihe isi ike ma lekwasị anya na obi ala na triceps ọzọ.

Ibintu byiza bikanagorwa Ịkụnye aka elu n'obosara?

• Mmega ahụ nke Plank na-emeju Kneeling Wide Hand Push-Up site na ime ka akwara dị n'ime ike, nke dị mkpa maka ịkwado nkwụsi ike yana melite arụmọrụ nkwalite n'ozuzu ya.
• Ihe mmega ahụ nke Dumbbell Bench Press na-emeju aka na-egbu ikpere ka ọ na-ewusi obi, ubu, na akwara tricep ike, na-eme ka ike dị mkpa maka mgbanwe mgbanwe.