Mgbe mbụ ị banyere n'ụlọ mgbatị ahụ, kedu mmegharị ị ga-amalite ọzụzụ? Fitness enweghị ike ịgbaghara ihe omume ngwakọta ọla edo ole na ole, ị mela ya?

Nzọụkwụ 1: Bench press

Enwere ike kewaa bench press na bench bench press, dumbbell bench press, nwekwara ike kewaa n'ime elu oblique bench press, flat bench press, low oblique bench press, bench press tum tum na mmega ahụ obi, triceps na deltoid muscle ùkwù.

Mgbe ị na-akụ bench, ị kwesịrị ị na-ahụ ike nke akwara obi gị, karịa ike nke ogwe aka gị. Mgbe ị na-azụ ọzụzụ, ị kwesịrị ị na-aṅa ntị na nchekwa, mara usoro ịgha ụgha na ike, ma ghara ịkụ ya na ngwá ọrụ.

Nzọụkwụ 2: Mbupụ

Omume a bụ iji megharịa akwara azụ na ihe mejupụtara biceps, ndị mbido ma ọ bụrụ na ha enweghị ike ịmezue ihe karịrị ọzụzụ 3 ịdọrọ n'usoro, ị nwere ike ịmalite site na ndọtị dị ala, jiri nwayọ kwalite ike akwara wee nwalee ọkọlọtọ ndọta. - elu.

Ihe omume 3: Mwepu siri ike

Nke a omume nwere ike kewara n'ime flexion ụkwụ ike ịdọrọ na ogologo ụkwụ ike ịdọrọ, nke nwere ike kwụsie ike na spain, melite ha isi ike, ma na-emega azụ muscle otu, ma na-emega ahụ gluteus maximus, nke mere na gị buttocks na-aghọ ndị ọzọ mara mma.

Action 4, dumbbell ubu push

Enwere ike ịme mmegharị a na ngwugwu deltoid anterior, triceps, mgbe ị nwere ike ibuli 15KG dumbbells, nke pụtara na ubu gị adịlarị karịa ka ọ dị ugbu a.

Action 5. Arọ squat

Squats bụ mmegharị ọla edo iji na-emega ahụ buttock na ụkwụ nke obere ụkwụ, ma nwee ike ịkwalite mmepe nke úkwù na akwara afọ, na-enyere gị aka imezi usoro nke buttock na ụkwụ, melite nkwụsi ike na ike mgbawa nke obere aka.

Ndị mbido nwere ike ịmalite site na squats n'efu, na-emega ahụ otu ugboro kwa ụbọchị 2-3, wee nwaa squats na-ebu ibu ka ike akwara na-akawanye mma ma na-egbu oge mgbu akwara na-akawanye mma, nke nwere ike ịkwalite uru ahụ.

Action 6. Ehulata elbows na ogologo ogwe aka kwụ ọtọ

Ihe omume a bụ iji megharịa ahụ isi akwara, melite isi ike nke ihe mejupụtara ya, nwere ike imeziwanye mgbu azụ, nsogbu ahụ ike, gụnyere hump na nsogbu ndị ọzọ, iji nyere gị aka ịkpụzi ọnọdụ kwụ ọtọ, belata ohere nke mmerụ ahụ na ndụ.