Otú iwu n'ubu - a set nke omume

Otú iwu n'ubu - a set nke omume

Special omume maka mmepe nke onye muscle iche iche a ga-rụrụ iche iche na oge e kenyere. Ma, ka ikwado mmegharị ọhụrụ ibu mma nwayọọ nwayọọ ekwukwa ọhụrụ omume ke mbụ Nchaji ma ọ bụ egwuregwu mmega.

Ọhụrụ ọ bụla mmega ga-prodelyvat ruo ugboro 20. Dị ka ị na-akpali ọzụzụ ibu ga-amụba site ugboro obibia-emega ahụ. N'ihi na ọtụtụ n'ime loaded muscle ntụrụndụ ga-obere oge izu n'etiti omume.

Iji kwesịrị ekwesị ebu ubu uru mkpa iji na-omume niile muscle iche iche nke ubu-ọkiké.

Otú iwu n'ubu - omume biceps

1. Iji kwadebe mmejuputa dumbbell.

Eguzo ijido a dumbbell, ọ bụla adịgide. Ekwe na ogwe aka na elbows alternately ebuli na Lower dumbbells. Ume mgbe n'ịrụ ọbụna họrọ omume. Elbows n'oge omumu ekwesịghị kpaliri. Na akụkụ nke abụọ nke ihe omumu na mgbanwe adịgide.

2. Iji achọ crossbar.

Mgbatị echetara mbụ tightening. Iche nke ihe omume a bụ na tightening rụrụ ụzọ dị iche iche. Na nke ọ bụla akụkụ nke ihe omumu ga-ezu m (na ala, top, obosara). Ke adianade do, nke mmega a ga-eme na a aka nke mmanya n'azụ isi (occiput na-emetụ ndị crossbar).

3. Iji kwadebe mmejuputa dumbbells na a stool.

Emega yiri nke mbụ. Ihe dị iche bụ na mmega a na-eme ọdụ aka ya abụọ n'out oge. Na-eku ume kwesịrị dakọtara ume n'okpuru ibu, ie, eloda na-elo mgbe idozi site na ekwe ogwe aka.

Otú iwu n'ubu - omume maka triceps

4. Iji kwadebe mmejuputa dumbbell.

Eguzo ijido a dumbbell, ọ bụla adịgide. Welie aka na dumbbells elu. Ihe kachasi mkpa n'ime omumu flexing ogwe aka na elbows na ẹsụhọde dumbbell n'azụ gị isi ma laghachi na ogwe aka amalite ọnọdụ, ie, elu.

Mgbe ị na-egosipụta gị elbows kwesịrị nọ na otu larịị.

Mgbatị ibu na onye muscle, otú ahụ ume ga-ederịta akwụkwọ ozi ndị na-achị: na ndọtị nke aka - eloda mgbe ekwe - elo.

5. Iji ịrụ achọrọ mbadamba ma ọ bụ abụọ oche.

Na oche (backside) ma ọ bụ na Ogwe ka a kwụsị aka na-adịghị emetụ n'ala ụkwụ.

Ga-rụrụ flexion na ndọtị na ogwe aka, na-eme n'aka na ụkwụ na-adịghị emetụ n'ala.

Mgbatị ibu na onye muscle, otú ahụ ume ga-ederịta akwụkwọ ozi ndị na-achị: na ndọtị nke aka - elo mgbe ekwe - ume.

Otú iwu n'ubu - a set nke omume maka trapezius na deltoid uru

6. Iji kwadebe mmejuputa dumbbell.

Ọ ga-abụ a ezigbo ahụ tinyere zie ogwe aka na dumbbells. The mmega a rụrụ site na-azụ na ẹsụhọde ogwe aka. N'ubu ga-akpọlite ka elu dị ka o kwere omume.

Mgbatị ibu na onye muscle, otú ahụ ume ga-ederịta akwụkwọ ozi ndị na-achị: mgbe na-eweli n'ubu - eloda mgbe ẹsụhọde - elo.

Na akụkụ nke abụọ nke mmega n'ubu ga ebu ngagharị na a gburugburu, na azụ pụta.

7. ịrụ kwadebe dumbbell.

Ọ ga-abụ a ezigbo ahụ tinyere zie ogwe aka na dumbbells. The mmega a rụrụ site na-azụ ma na-ewedata dumbbells n'akụkụ na ogwe aka si ogologo.

Mgbatị ibu na onye muscle, otú ahụ ume ga-ederịta akwụkwọ ozi ndị na-achị: mgbe diluted aka - eloda mgbe ẹsụhọde aka - elo.

8. ịrụ kwadebe dumbbell.

Ọ ga-abụ a ezigbo ahụ tinyere zie ogwe aka na dumbbells. The ụkwụ kwesịrị ubé iche. Mgbatị a na-rụrụ site na-eweli na ẹsụhọde nke a dumbbell na gbatịrị agbatị na ogwe aka mgbe n'ịrụ okirikiri ukporo site n'aka.

Na akụkụ nke abụọ nke ihe omumu a ga-rụrụ a okirikiri ngagharị na-abụghị uzo.

Mgbatị ibu na onye muscle, otú ahụ ume ga-ederịta akwụkwọ ozi ndị na-achị: mgbe na-eweli aka - eloda mgbe ẹsụhọde aka - elo.

Mgbapụta ụlọ n'ubu pụrụ ịbụ nnọọ ngwa ngwa na a Ịhazi na ihe kwesịrị ekwesị, mmejuputa iwu nke mkpa mmega.