Jụlata Pịa aka nri
Ubwoko bw'ibiharuro
AgacheNtụzịaka
IbikoreshoIgbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
Ibiharuro rishaPectoralis Major Sternal Head
Ibiharuro ribiriDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Jụlata Pịa aka nri
The Decline Wide-grip Press bụ mmega ahụ na-ewuli elu na-elekwasị anya na akwara obi, triceps, na ubu. Ọ dị mma maka ndị mmadụ n'otu n'otu na-achọ ịkwalite ike elu ha na ịkpụzi uru ahụ pectoral ha. Mmega ahụ na-aba uru karịsịa ka ọ na-enye mgbatị ahụ zuru oke maka akwara obi ma e jiri ya tụnyere ịpị oche oche dị larịị mgbe niile, na-akwalite uto akwara na nkọwa.
Kubahiriza: Ijambo kwa Ikirari Jụlata Pịa aka nri
- Jide mgbịrịgba nke nwere njide sara mbara, ka obosara ubu, wee jiri nwayọ bulie ya na akwa ahụ, jide ya kwụ ọtọ n'elu obi gị wee gbatịa aka gị nke ọma.
- Kuuku ume ka ị na-eji nwayọọ nwayọọ na-agbada barbell ahụ n'ụzọ a na-achịkwa ruo mgbe ọ na-emetụ gị n'obi nke ọma, na-eme ka ikpere gị na-agbapụ n'oge usoro ahụ.
- Na-ekupụ ume ka ị na-eji akwara obi gị na-akwagharị barbell ahụ, na-eweghachi ya n'ọnọdụ mmalite na-agbatị aka gị nke ọma.
- Tinyegharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ, hụ na ịmegharị mmegharị gị nwayọ na ịchịkwa oge niile.
Komeza kuganiriza Jụlata Pịa aka nri
- Obosara Jide: Ka ị na-ejidekwu aka, ka ị ga na-elekwasị anya uru akwara obi gị. Agbanyeghị, ịgafe oke nwere ike itinye nrụgide na-enweghị isi n'ubu gị. Usoro isi mkpịsị aka dị mma bụ ka aka gị dị ntakịrị karịa obosara ubu iche.
- Mmegharị a na-achịkwa: Zenarị ịmegharị mmegharị ahụ ọsọ ọsọ. Wetuo mgbịrịgba ahụ nwayọ n'obi gị, kwụsịtụ obere oge, wee bughachi ya azụ. Ntugharị a na-achịkwa ga-enyere aka itinye uru ahụ gị nke ọma ma belata ihe ize ndụ nke mmerụ ahụ.
- Usoro ngagharị zuru oke: Ọ dị oke mkpa iji usoro mmegharị ahụ zuru oke n'oge mmemme a. Wetuo mgbịrịgba ahụ ruo mgbe ọ metụrụ aka n'obi gị ntakịrị, wee pịa ya azụ elu ruo mgbe ogwe aka gị gbatịchara nke ọma. Ndozi nke akụkụ nwere ike bute ahụghị ahụ ahụ wee merie
Jụlata Pịa aka nri Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Jụlata Pịa aka nri?
Ee, ndị mbido nwere ike ịme mmega ahụ n'ibelata mgbasa ozi. Otú ọ dị, ọ dị mkpa ịmalite na obere arọ ma lekwasị anya na ụdị ziri ezi iji zere mmerụ ahụ. A na-atụ aro ka ịnwe onye ntụpọ ma ọ bụ onye na-enye ọzụzụ nọ, ọkachasị maka ndị mbido, iji hụ na nchekwa mgbe ị na-eme mmemme a.
Ibintu byinshi bijyanye no kwa Jụlata Pịa aka nri?
- Flat Bench Wide-grip Press bụ mgbanwe ọzọ na-elekwasị anya na akwara obi etiti, na-enye mgbatị ahụ kwesịrị ekwesị.
- The Close-grip Bench Press bụ mgbanwe ebe a na-etinye aka nso na mmanya ahụ, na-emesi triceps na akwara obi dị n'ime ike.
- The Decline Dumbbell Press bụ mgbanwe nke na-arụ ọrụ dumbbells kama ịgba egwu, na-enye ohere maka mmegharị dị ukwuu na mmegharị ogwe aka onye ọ bụla.
- The Decline Wide-grip Press with Resistance Bands bụ mgbanwe ọzọ, ebe a na-eji ụgbụ mgbochi iji gbakwunye ọkwa siri ike yana itinye akwara na-eme ka ahụ sie ike.
Ibintu byiza bikanagorwa Jụlata Pịa aka nri?
- Flat Bench Press bụ nnukwu nkwado na Decline Wide-grip Press ka ọ na-elekwasị anya na akwara pectoral dị n'etiti, na-ahụ na mgbatị obi gbakọtara nke ọma.
- Mmega ahụ Dumbbell Fly na-emeju Mpịaji Wide-grip Press ka ọ na-elekwasị anya uru akwara dị n'elu, na-eme ka nkọwa igbe zuru oke na obosara nke ndị nta akụkọ ọdịda na-elekwasị anya na ya.
Amakuru ashobora gutuma Jụlata Pịa aka nri
- Jụla nnukwu njide Barbell Press
- Mmega ahụ na-ejide obi
- Kwụsị pịa maka igbe
- Barbell akwụsịla mgbatị obi
- Jide obosara Mbelata mmega ahụ
- Akwụsịla pịa obi ezubere iche
- Mmega ahụ n'obi hiri nne
- Kwụsị mgbatị ahụ dị obosara
- Barbell Chest Decline Press
- Jụlata Pịa aka ike maka akwara obi