Otú iwu nku dumbbells? Description of omume

Nku Bodybuilding akpọ latissimus dorsi, nke nwere udi nke triangles na itinye toso irè V ekara silhouette. Ha na-emi odude ma akụkụ nke ahụ ahụ na-akpọ site n'úkwù ruo ya armpits.

Omume ndị a uru - otu ihe dị mkpa ogbo na ọzụzụ nke ọ bụla na-eme egwuregwu: ọ na-eme nku azụ obosara na ndị mpako nke mmadụ. Ọma-e latissimus ìhè ozugbo ma na-enye ihe a a bodybuilder, naanị ma ọ bụrụ na udo na mmepe nke aka, obi pịa. Ke adianade do, ọzụzụ nku kọwakwuru obi ma na-enwekwu ike nke na azụ uru, nke na-ifịk ke ndụ kwa ụbọchị.

Otú iwu nku nke ulo

Ibugo onu jiri kpọrọ uru na elu ọchịchọ na ezi ịdọ aka ná ntị nwere ike nọrọ n'ụlọ. A na ojiji maka nzube a ot dumbbells na-adịghị-elu nke ukwuu ohere na ulo. Maka ọzụzụ iji dumbbells nku abụọ irè omume na-ewu ewu na niile ahụmahụ na-eme egwuregwu. Nke a jụrụ na obi na mkpọda na arịgo ogologo ogwe aka n'ihu ya. Mgbe n'ịrụ mbụ mmega emekarị na-eji na bench, ma i nwere ike ime na-enweghị ya. Na-arụ ọrụ, ma e wezụga n'ihi nku gụnyere Delta, trapezoid, rhomboid uru nke azụ.

Otú iwu nku dumbbells site n'ịrụ Tinyenụ ná mkpọda na a bench

Were a dumbbell na aka ekpe gị adịgide ka onwe gị, guzo nso bench, gbagọrọ agbagọ na gbatịa ya n'aka nri na nri ikpere. Na-azụ gị ogologo, ọ fọrọ nke nta ẹbiet ka n'ala, ekpe ikpere ubé kpebisiri. The aka ekpe bụ ala na n'ụzọ zuru ezu na-agbatịnụ n'ikpere aka, ubu adịghị ewute na-atụ anya. Nke a bụ na-amalite ọnọdụ.

Were a miri emi ume, ume jide na ji nwayọọ nwayọọ sere dumbbell gị obi, na-ekwe gị na ogwe aka. Gbalịa bulie n'ikpere aka dị elu dị ka o kwere omume. N'elu na-eru n'elu nke ije, nje dorsi na-anọgide na a ọnọdụ a di na nwunye nke sekọnd. Mgbe ahụ, elo nwayọọ nwayọọ laghachi amalite ọnọdụ. Iji mee ka a chọrọ ọgụgụ nke repetitions na-agbanwe aka.

Otú iwu nku dumbbells, na-eme na-enweghị traction bench

Were a dumbbell na aka ekpe gị, ụkwụ aka nri na-etinye na-atụ, ubé kpebisiri na ikpere, na ndị ọzọ ụkwụ na-wetara azụ na bụkwa ubé kpebisiri. The n'aka nri akwuru na nri ikpere, toso weturu. Hand na dumbbell ala na apịaji ala, anya-eduzi na-atụ. Nke a bụ na-amalite ọnọdụ.

Were a ume. Ekwe n'ikpere aka ekpe aka, sere dumbbell ruo gị n'obi ruo mgbe ubu òkè ga-yiri ka n'ala. Na-elo, ji nwayọọ nwayọọ na-alaghachi n'ọnọdụ mbụ. Ugboro ugboro ugboro ole ọ dị mkpa, ịgbanwe aka.

Otú iwu nku dumbbells, na-eme lifts aka

Ịrụ a mmega gị mkpa iji elu adịgide dumbbells, bilie ọtọ, ha na ụkwụ ubu-obosara iche, aka loosely apịaji ala. Aka-ebili na-a larịị ruo n'ubu. Mgbe a oge, laghachi na-amalite ọnọdụ.

Olee otú ọtụtụ ugboro na ihe omume ndị na ụfọdụ ibu na-

Ọ bụrụ na i nwere mmasị na otú ngwa ngwa ibugo onu nku ya, akpa gị mkpa kwesịrị ekwesị na-inwale eke data na mgbe ahụ họrọ ezigbo ọzụzụ Usoro, izu ike na oriri na-edozi. Eru nhọrọ nke ibu, ọtụtụ tent na repetitions ekpebi N'ihi.

Iwu muscle mkpa ka ị na-ewerekwa ibu nke mere na ị nwere ike ime ka mmega 6-8 ugboro kwa set, na nke ikpeazụ ugboro ugboro n'akparamagwa na ịgba ume. Iji nweta enyemaka, si eme nwere ịgbanwe na-eme 15-20 ugboro na onye ọ bụla set na a obere arọ.

Ịrụ a tilt mkpanaka dumbbell projectile atụ aro ibu maka beginners nwere ike si 6 ka 8 n'arọ, a ọnụ ọgụgụ nke na-eru nso - 3-4.

Ups nke aka naanị irè nyere nri ibu ibu. Kwa arọ igwe ga-eduga mkpatụ nke toso na redistribution nke ibu, nke nwere a ezighị ezi mmetụta na n'ihi. Ọ bụrụ na ndị igwe ga-underweight, ọ na-ewe oge, na-azụ iji ịga nke ọma. Nke a mmega ga-eme na 2-3 tent.

Ugbu a, i nwere ihe echiche nke otú iwu nku dumbbells. Zụlite n'ụzọ ziri ezi ma na-enwe fun!