Otu mmegharị zuru oke: Nweta ezumike ezumike n'elu

Ndinaya

• Otu esi eme eriri ije ije n'elu
• Nyochaa maka

Ike bụ aha egwuregwu ahụ maka onye asọmpi asọmpi CrossFit ugboro iri na abụọ Rebecca Voigt Miller, yabụ kedu onye ka mma inye ya nhọrọ maka nnukwu ihe iji wulie gị elu?

Voigt Miller, onye nkuzi na onye nwe CrossFit Training Yard na Toluca Lake, California na onye na -eme egwuregwu Reebok na -ekwu, "Nrahụ ụra a dị arọ bụ nnukwu mmega ụkwụ gị, mana ọ na -ewusi ogwe aka, ubu na isi ike."

Igwe eji arụ ọrụ nwere ike bụrụ ihe kwụ ọtọ - iku ume ọzọ mgbe ị na -ejide dumbbells n'elu - mana enwere mmetụta dị n'ahụ gị niile. Maka otu, “ijigide ibu mgbe ị na -ekuru ume chọrọ oke nguzozi,” ka ọ na -ekwu. "A na -ewepụta ọtụtụ akwara anụ ahụ iji nweta nkwụsi ike n'oge niile." (Ọ bụ mmega ahụ kacha mma.)

Ugbu a, ka anyị kwuo maka ịdị arọ ị ga-eji dumbbells gị. "Ịdị arọ na-agafeghị oke na nke dị arọ - ihe ọ bụla nke ahụ bụ maka gị - bara uru, ma ọ pụkwara ịbụ ihe ịma aka n'ịdị arọ," ka Voigt Miller na-ekwu. Ọbụna ndị ahụ ga-etinye aka na isi karịa, nke bụ akụkụ nke anwansi nke mmegharị a. Ọ bụrụ na ịnweghị mgbịrịgba abụọ, ị nwere ike bulie otu nnukwu dumbbell ma ọ bụ kettlebell n'elu, dị ka Voigt Miller gosipụtara na vidiyo a.

Naanị cheta: "Mgbagharị a abụghị naanị ike dị egwu. Ọ chọrọ nkà iji rụọ ọrụ nke ọma, ”ka ọ na -ekwu. "Ozugbo ị nwetara ya nke ọma, a ga-enwe mmetụta nke mmezu."

Ụfọdụ ntụaka, tupu ịga ya:

• Guzobe ọnọdụ mbido siri ike, na -agbasi mbọ ike na -ebuli ibu gị elu ma na -agbatị isi gị.
• Debe ihe dị arọ ozugbo n'elu ubu gị, ekwela ka ha na-efegharị n'akụkụ ma ọ bụ dị anya n'ihu ma ọ bụ n'azụ ahụ gị. Ọzọ kwa, legide anya n'iru; nke a ga - enyere aka idobe azụ gị n'usoro kwesịrị ekwesị.
• Nọgide na-enwe nkwụsị ụkwụ n'obosara obosara. Itinye otu ụkwụ ozugbo n'ihu nke ọzọ nwere ike ime ka ị kwụsịlata. Ụgbọala gafee ụkwụ abụọ ka ị kwụ ọtọ, ọ bụghị naanị ụkwụ na -eduga.

Otu esi eme eriri ije ije n'elu

A. Guzo na obosara obosara ukwu ya na isi ya na-ejide dumbbell n'aka ọ bụla. Hichaa ịdị arọ ruo n'ọkwa dị n'ihu ka ha zuru ike n'elu ubu, wee pịa ha n'elu ka ịmalite, na -eme ka isi na -arụ ọrụ.

B. Mee ihe nkwado ma were ụkwụ aka nri were nnukwu nrịgo n'ihu, na-agbada ruo ikpere maka akụkụ 90-ogo.

C. Pụpụ ụkwụ azụ wee pịa n'ime ụkwụ ihu ka iguzo na ịdị arọ hiwere isi n'elu ụkwụ abụọ. Fanye glutes n'elu.

D. Were ụkwụ ukwu were nnukwu nzọ ụkwụ gaa n'ihu mee mmegharị n'akụkụ nke ọzọ.

Gbalịa mee usoro ise nke 10 reps (5 n'otu akụkụ).

Nyochaa maka