Akụrụngwa na-enweghị hips na mgbatị ahụ ị nwere ike ime n'ime nkeji iri

Ndinaya

• Sumo Squat nwere akụkụ aka
• Ntughari Curtsy + Punch
• Nhọrọ Jump Lunge + Na-eguzo ọtọ
• Akụkụ Crouching
• Crunch ruo akụkụ akụkụ zuru ezu
• Nọdụ ala ruo Glute Bridge
• Nyochaa maka

Jikere ịkebe ma mee ka etiti gị na akụkụ ahụ gị niile nwee mgbatị ahụ nkeji iri a ezubere iji kpụọ ukwu na ukwu gị.

Mmega ahụ a na-agwakọta mmega ahụ siri ike nke anụ ahụ nke ga-ahapụ gị ọgbaghara dị ọkụ, ọsụsọ (n'ụzọ dị mma). Ntugharị ọ bụla ga-agwakọta mmega ahụ na-ewusi ike na mgbatị ahụ dị ala iji nweta nsonaazụ n'ime ọkara oge. Ma n'ihi na usoro a chọrọ akụrụngwa efu yana ohere pere mpe, ị nwere ike ime ya n'ụzọ ọ bụla.

Ị chọrọ ọsụsọ karịa? Tinyegharịa usoro a otu ugboro abụọ maka mgbatị ahụ 20 ruo 30 nkeji. (Ma ọ bụrụ na ịchọrọ ịgbakwunye ụfọdụ ọrụ dị elu, gbanye mgbatị triceps nkeji 10 a ma emesịa.)

Sumo Squat nwere akụkụ aka

A. Guzosie ike n'ụkwụ ọnụ, aka n'azụ isi na ikiaka na-atụ aka n'akụkụ.

B. Malite n'ụkwụ n'obosara karịa obosara-úkwù, a tụrụ aka na mkpịsị ụkwụ, wee gbadaa n'ime sumo squat.

C. Crunch na -aga n'akụkụ aka nri ka imetụ mkpịsị aka aka nri n'ala n'azụ ikiri ụkwụ nri wee laghachi n'etiti. Tinyegharịa n'akụkụ nke ọzọ.

D. Jikọta ụkwụ ọnụ ka ịlaghachi n'ọnọdụ mbụ gị. Tinyegharịa maka nkeji 1.

Ntughari Curtsy + Punch

A. Jikọta ụkwụ ọnụ, ogwe aka n'ọnọdụ dị njikere n'ihu ihu.

B. Jiri ụkwụ aka nri, laghachi azụ na n'aka ekpe, na-agbada n'ime ngụgụ na-adịghị mma.

C. Pịa n'ime ụkwụ aka ekpe ka o guzoro, na-anya ikpere aka nri ruo n'ikpere dị elu, na ịkụ aka ekpe gafee ikpere n'aka nri.

D. Mweghachi ngagharị ịlaghachi na nri ehihie ma malite onye nnọchi anya ọzọ. Gaa n'ihu maka nkeji 1, wee kwugharịa n'akụkụ nke ọzọ.

Nhọrọ Jump Lunge + Na-eguzo ọtọ

A. Guzosie ike n'ụkwụ ọnụ, ogwe aka n'azụ isi na ikiaka na-atụ aka n'akụkụ.

B. Were ụkwụ aka nri were nnukwu nzọ ụkwụ, na -agbada n'ime nri nri ekpe.

C. Malie ma gbanwee, na-adaba n'ụkwụ aka nri.

D. Pịa n'ime ụkwụ aka nri iji guzoro ọtọ, na-agba ụkwụ aka ekpe gaa n'ihu ma jiri aka nri pịa mkpịsị ụkwụ.

E. Ozugbo gbadaa azụ n'ụkwụ aka nri, wulie elu ma gbanwee ka ịmalite nzacha na-esote. Tinyegharịa maka nkeji 1.

Akụkụ Crouching

A. Kwuo ikpere n'ala aka nri jiri ụkwụ aka nri gbadaa n'ala, aka n'azụ isi na ikpere aka na-atụ aka n'akụkụ. Ngịga ụkwụ aka nri n'aka ekpe ka ncha aka nri kwụ ọtọ na ụkwụ aka ekpe ka ịmalite.

B. Pịa n'ime ụkwụ aka ekpe ka o guzoro, na-anya ikpere aka nri ruo n'akụkụ, na-akụda iji gbalịa imetụ ikpere aka nri na ikpere aka nri.

C. Jiri nwayọ gbadaa azụ na ọnọdụ mmalite, na-akụ ikpere aka nri n'ala. Gaa n'ihu maka nkeji 1, wee kwugharịa n'akụkụ nke ọzọ.

Crunch ruo akụkụ akụkụ zuru ezu

A. Dinara ihu n'ihu n'ala na ụkwụ gbatịrị agbatị, aka nri n'azụ isi na ikpere aka na -atụ aka n'akụkụ.

B. Gbaa ikpere aka ekpe gaa n'ebe obi wee gbarie ikpere aka nri n'ihu ka ị nwaa imetụ ikpere aka ruo ikpere.

C. Hapụ, wee tụgharịa ozugbo n'akụkụ aka ekpe wee pịa banye n'akụkụ osisi dị n'ọbụ aka ekpe, ogwe aka nri na -erute n'uko ụlọ.

D. N'okpuru úkwù, wee tụgharịa na azụ ka ịmalite nzaghachi na-esote. Gaa n'ihu maka nkeji 1, wee megharịa n'akụkụ nke ọzọ.

Nọdụ ala ruo Glute Bridge

A. Dina ihu n'ihu na-apịa ikiri ụkwụ aka nri n'ala, ikpere na-atụ elu, na aka nri n'azụ isi. A na -agbatị ụkwụ aka nri kwụ ọtọ n'ikwe n'ahịrị aka nri.

B. Pịa banye n'ikiri ụkwụ nri iji bulie hips n'ala karịa ka o kwere mee.

C. N'okpuru úkwù laghachi azụ n'ala, wee rute aka nri ruo mkpịsị ụkwụ aka ekpe.

D. Gaa n'ihu maka nkeji 1, megharịa n'akụkụ nke ọzọ.

Echefula ịdenye aha na ọwa YouTube Mike maka mgbatị ahụ kwa izu n'efu. Chọtakwuo Mike na Facebook, Instagram, na webụsaịtị ya. Ma ọ bụrụ na ịchọrọ egwu dị egwu iji mee ka mgbatị ahụ gị dị ike, lelee pọdkastị egwu mgbatị ahụ dị na iTunes.

Nyochaa maka