Mgbasa aka obosara elu
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
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Ijambo ryo kuri Mgbasa aka obosara elu
The Wide Hand Push Up bụ mmega ahụ bara uru nke na-elekwasị anya ma na-ewusi obi, ubu, na uru ahụ dị elu ike. Mmega ahụ dabara adaba maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, ọkachasị ndị na-achọ ịkwalite ike na ntachi obi ha dị elu. Ịtinye Wide Hand Push Ups n'ime usoro ihe omume gị nwere ike melite nkowa akwara, kwalite ike ahụ n'ozuzu ya, na ịkwalite mgbatị ahụ na-arụ ọrụ, na-eme ka ọrụ kwa ụbọchị dịkwuo mfe.
Kubahiriza: Ijambo kwa Ikirari Mgbasa aka obosara elu
- Debe ahụ gị kwụ ọtọ na nke siri ike, site na isi gị ruo n'ikiri ụkwụ gị, na-etinye isi gị.
- Wetuo ahụ gị n'ala, na-ehulata ikpere gị n'akụkụ ruo mgbe obi gị fọrọ nke nta ka ọ emetụ n'ala.
- Kwụsịtụ obere oge na ala nke mmegharị ahụ, hụ na ikpere gị dị n'ogo ogo 90.
- Kwagide ahụ gị azụ n'ọnọdụ mmalite, gbatịa aka gị nke ọma mana na-emechighị ikiaka gị. Tinyegharịa usoro maka ọnụọgụ ugboro ugboro achọrọ.
Komeza kuganiriza Mgbasa aka obosara elu
- Nọgide na-edozi ahụ nke ọma: ahụ gị kwesịrị ịmalite ahịrị kwụ ọtọ site n'isi gị ruo n'ikiri ụkwụ gị. Nke a na-achọ itinye aka na isi gị na glutes iji gbochie úkwù gị ka ọ ghara ịda mbà ma ọ bụ ibuli elu. Otu ndudue a na-emekarị bụ ịhapụ azụ azụ ka ọ daa ma ọ bụ buttocks welie elu, nke abụọ nwere ike ibute mmerụ ahụ.
- Mmegharị a na-achịkwa: Mgbe ị na-eweda ahụ gị, mee ya n'ụzọ dị nwayọọ na nke a na-achịkwa ruo mgbe obi gị fọrọ nke nta ka ọ metụta ala. Mgbe ahụ, kwaghachi ahụ gị azụ n'ọnọdụ mmalite. Zere ịmegharị mmegharị ahụ ọsọ ọsọ ma ọ bụ iji ume na-ebuli elu, nke nwere ike ibelata ịdị irè nke
Mgbasa aka obosara elu Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Mgbasa aka obosara elu?
Ee, ndị mbido nwere ike ịme mmega ahụ Wide Hand Push-up, mana ọ nwere ike bụrụ ihe ịma aka na mbụ dịka ọ na-achọ ike karịa ọkọlọtọ ọkọlọtọ. Ihe omume a na-elekwasị anya na akwara obi na ubu nke ukwuu. Ọ bụrụ na ọ siri ike na mbụ, ndị mbido nwere ike gbanwee mmega ahụ site n'ime mgbatị ahụ n'ikpere ha ma ọ bụ na mgbidi ruo mgbe ha na-ewuli ike zuru oke iji mee mgbatị aka zuru oke. Ọ dị mkpa mgbe niile idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ.
Ibintu byinshi bijyanye no kwa Mgbasa aka obosara elu?
- Incline Push-Up: Maka mgbanwe a, ị na-etinye aka gị n'elu elu dị ka oche ma ọ bụ steepụ, nke na-elekwasị anya n'obi na ubu gị.
- Mbelata Push-Up: Nke a gụnyere itinye ụkwụ gị n'elu elu, na-abawanye ihe isi ike na ilekwasị anya n'obi na ubu elu.
- Archer Push-Up: Na mgbanwe a, ị na-agbatị otu ogwe aka n'akụkụ, dị ka onye na-agba ụta na-adọta ụta, nke na-abawanye ike na ogwe aka nke ọzọ.
- Otu ogwe aka Push-Up: Nke a bụ mgbanwe siri ike ebe ị na-eji naanị otu ogwe aka na-eme nkwalite ahụ, na-abawanye ike na nguzozi achọrọ.
Ibintu byiza bikanagorwa Mgbasa aka obosara elu?
- Dumbbell Bench Press: Mmega ahụ na-arụ ọrụ pectoralis major, anterior deltoids, na triceps, otu akwara ndị yiri ya dị ka nnukwu aka na-ebuli elu, na-enye usoro ọzụzụ ọzụzụ kwesịrị ekwesị nke na-emeju mmega ahụ ahụ.
- Plank: Plank na-ewusi isi ike ma melite nkwụsi ike nke ahụ dum, nke dị oke mkpa maka idowe ụdị kwesịrị ekwesị n'oge mgbatị aka sara mbara, si otú ahụ na-eme ka arụmọrụ nke mgbatị ahụ dịkwuo mma.
Amakuru ashobora gutuma Mgbasa aka obosara elu
- Obosara aka Push elu mgbatị
- Mmega ahụ dị arọ nke obi
- Ogologo njide na-akwalite ọzụzụ
- mgbatị ụlọ maka obi
- Enweghị mgbatị obi akụrụngwa
- Arọ ahụ na-akwalite mgbanwe dị iche iche
- Ebe sara mbara na-akwalite mgbatị ahụ
- Mmega ahụ na-ewusi obi ike
- Usoro ntuli aka sara mbara
- Mmega ahụ dị arọ maka akwara pectoral.