Ọrụ kacha sie ike ị nwere ike iji naanị otu mgbịrịgba

Ndinaya

• Ọkpụkpụ Dumbbell
• Ntinye Hip Otu-Ụkwụ
• Pịa Pịa ihu abụọ
• Ntughari n'elu Lunge
• Ndị Rọshịa na-achịkwa
• Otu ogwe aka squat dị ọcha
• Nyochaa maka

Ị maara oge ahụ na-akpasu iwe mgbe ị na-enweghị ike ịhụ ọkara nke ọzọ nke ụzọ dumbbell gị n'ihi na ndị ọzọ na-eme egwuregwu mgbatị ahụ adịghị ehichapụ mgbe usoro ha gachara? (UGH)

Ugbu a, ị gaghị echere ka ọ bịa: ị nwere ike nweta mgbatị mgbatị ụkwụ na naanị otu dumbbell na mgbatị sekit a sitere n'aka ọkachamara ahụike Jen Widerstrom (nwanyị mara mma n'azụ ihe ịma aka mgbaru ọsọ gị ụbọchị iri anọ). Mgbatị a na-ewuli ọnụ ọgụgụ reps gị ma na-ejikọ ike kwụ ọtọ na ngụkọta ahụ na-akwaga ọ bụghị naanị iwuli akwara kamakwa mee ka obi gị na-akụkwa. (Nke ahụ bụ otu n'ime ọtụtụ uru nke ọzụzụ sekit.)

Ị chere na ị dị njikere maka ihe ịma aka ahụ? Were otu dumbbell wee megharịa ọnụ. (Na-esote, tinye abs gị n'ule na mgbatị oblique kacha sie ike.)

Otu o si arụ ọrụ: Na -arụ ọrụ site na sekit nke mmega ahụ, na -eme 3 reps nke ọ bụla n'oge setịpụrụ mbụ, 6 reps ọ bụla n'oge nke abụọ, yana 9 reps ọ bụla n'oge nke atọ.

Ị ga -achọ: Otu obere dumbbell dị arọ na nnukwu dumbbell dị arọ

Ọkpụkpụ Dumbbell

A. Dinara ihu na ikpere na -atụ aka n'uko ụlọ na ụkwụ gị kwụ ọtọ n'ala. Jide nnukwu dumbbell kwụ n'ahịrị gafee obi gị ma kee aka gị gburugburu, mkpịsị aka na ihu.

B. Exhapụ ma jiri akwara afọ na -ewelite eriri isi na ubu n'ala. Ọ nwere ike ịbụ naanị sentimita ole na ole; jide n'aka na abs na -arụ ọrụ ahụ.

C. Kukuo ma jiri nwayọọ nwayọọ gbadaa isi na ubu ka ịlaghachi n'ọnọdụ mmalite.

Mee 3, 6, ma ọ bụ 9 reps.

Ntinye Hip Otu-Ụkwụ

A. Dina ihu na ikpere na-atụ aka n'uko na ikiri ụkwụ na-agbanye n'ala na mkpịsị ụkwụ weliri elu. Hazie dumbbell dị arọ n'otu nsọtụ n'elu úkwù aka nri, pịa ogwe aka ekpe banye n'ala, gbatịa ụkwụ aka ekpe gaa n'akụkụ ihu nke ime ụlọ ka ịmalite.

B. Gbasie ume wee pịa n'ikiri ụkwụ aka nri iji bulie hips n'ala, na -etinye aka iji gbatịa hips n'elu, na -ebuli ụkwụ aka ekpe.

C. Na -eku ume ma na -agbada nwayọ n'úkwù ka ịlaghachi n'ọnọdụ mbụ gị.

Mee 3, 6, ma ọ bụ 9 reps. Tinyegharịa n'akụkụ nke ọzọ.

Pịa Pịa ihu abụọ

A. Guzo na obosara obosara ụkwụ ya na otu nnukwu dumbbell gbawara n'ihu n'ihu obi, otu njedebe n'aka nke ọ bụla na ikpere aka na-atụda ala ma sie ike na ọgịrịga.

B. Na-ekupụ ume ka ịpịa dumbbell n'elu, aka ozugbo n'elu ubu. Nọgidesie ike na ya, ekwekwala ka ọgịrịga pụta.

C. Na -eku ume na ala na njikwa ịlaghachi n'ọnọdụ mbido.

Mee 3, 6, ma ọ bụ 9 reps.

Ntughari n'elu Lunge

A. Guzo na obosara obosara ụkwụ na otu mgbịrịgba n'aka aka nri. Chekwaa dumbbell ahụ n'ubu aka nri wee pịa n'elu, nkwojiaka na -eche ihu n'ihu na aka agbadoro n'elu ubu ka ịmalite.

B. N'ịnọgide na-arụsi ọrụ ike, kuru ume ka iji ụkwụ aka nri were nzọụkwụ azụ azụ, na-agbada ruo mgbe ikpere abụọ ahụ ga-etolite akụkụ 90-ogo.

C. Na-ekupụ ume ka ịpịa n'ihu ụkwụ wee laghachi n'ọnọdụ mmalite, na-eme ka isi na-etinye aka na mmegharị ahụ dum.

Mee 3, 6, ma ọ bụ 9 reps. Tinyegharịa n'akụkụ nke ọzọ.

Ndị Rọshịa na-achịkwa

A. Nọdụ ala n'ala na oke ahụ dara n'ihe dịka ogo 45, ụkwụ gbatịpụrụ na ikpere na-ehulata ntakịrị, na ikiri ụkwụ na-ezu ike n'ala. Jide nnukwu dumbbell kwụ ọtọ n'ihu obi gị abụọ iji bido.

B. Na-eme ka isi ihe na-arụ ọrụ, jiri nwayọọ nwayọọ na-atụgharị elu n'aka nri, na-eweda dumbbell ahụ ntakịrị sentimita ole na ole n'ala.

C. Laghachi n'etiti, wee megharịa, tụgharịa n'akụkụ nke ọzọ. Nke ahụ bụ 1 rep.

Mee 3, 6, ma ọ bụ 9 reps.

Otu ogwe aka squat dị ọcha

A. Guzosie ụkwụ n'obosara karịa ubu-obosara iche, na-ejide dumbbell n'aka nri n'etiti ụkwụ, nkwụ chere ihu n'aka ekpe.

B. Gbuo ikpere gị ntakịrị, wee gbasaa hips na ikpere n'ụzọ na -ehicha iji hichapụ mgbịrịgba ahụ ruo n'ọkwa dị n'elu ubu aka nri, na -agbada ozugbo na squat.

C. Pịa n'etiti ụkwụ ka guzoro. Kwụsị maka nke abụọ, tụdakwa ịdị arọ ala n'etiti ụkwụ ka ịmalite ozugbo.

Mee 3, 6, ma ọ bụ 9 reps. Tinyegharịa n'akụkụ nke ọzọ.

Nyochaa maka