Otu ụkwụ nwa ehi welie
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Otu ụkwụ nwa ehi welie
The Single Leg Calf Raise bụ mmemme ezubere iche nke na-ewusi ike na ụda akwara nwa ehi, ma na-emezi nguzozi na nkwụsi ike. Ọ dabara maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo na ndị na-eme egwuregwu dị elu, n'ihi ike na-agbanwe agbanwe. Ihe omume a bara uru karịsịa maka ndị na-agba ọsọ, ndị na-eme egwuregwu, ma ọ bụ onye ọ bụla na-achọ ịkwalite ike na ntachi obi dị ala, yana imeziwanye nkwụsi ike nke nkwonkwo ụkwụ.
Kubahiriza: Ijambo kwa Ikirari Otu ụkwụ nwa ehi welie
- Welite otu ụkwụ n'ala, gbadaa ikpere gị ruo ogo 90 ka ị na-eguzo n'otu ụkwụ.
- Jiri nwayọ bulie ahụ gị elu site n'itinye bọọlụ nke ụkwụ gị kwụ ọtọ, bulie ikiri ụkwụ gị elu dịka o kwere mee.
- Jide ọnọdụ a nwa oge, na-elekwasị anya na mkpụkọ dị na akwara nwa ehi gị.
- Jiri nwayọ wetuo ikiri ụkwụ gị azụ n'ala ka ịmechaa otu ugboro ugboro, wee megharịa mmega ahụ maka ọnụọgụ reps nke ịchọrọ tupu ị gbanwee gaa n'ụkwụ nke ọzọ.
Komeza kuganiriza Otu ụkwụ nwa ehi welie
- Mmegharị a na-achịkwa: welie ikiri ụkwụ gị n'ala site n'itinye elu na bọọlụ ụkwụ gị. Gbaa mbọ hụ na mmegharị ahụ dị nwayọ ma na-achịkwa, ma mgbe ị na-ebuli ma na-agbada ikiri ụkwụ gị. Zere iji ngwa ngwa na mgbatị ahụ ma ọ bụ iji mmegharị ahụ na-adịghị mma, n'ihi na nke a nwere ike ibute mmerụ ahụ na ọ gaghị etinye aka na uru ahụ nwa ehi nke ọma.
- Usoro ngagharị zuru oke: Jide n'aka na ị ga-agafe usoro mmegharị ahụ zuru oke. Nke a pụtara iweda ikiri ụkwụ gị n'okpuru ọkwa mkpịsị ụkwụ gị na ala nke mmegharị ahụ ma bulie ya elu dịka i nwere ike n'elu. Zere ikwughachi nke ọma n'ihi na ha agaghị etinye uru ahụ nwa ehi nke ọma.
- Jikwaa nguzozi: Jiri
Otu ụkwụ nwa ehi welie Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Otu ụkwụ nwa ehi welie?
Ee, ndị mbido nwere ike ịme mgbatị ahụ Single Leg Calf Raise. Ọ bụ mmega ahụ dị mfe ma dị irè nke na-elekwasị anya mọzụlụ nwa ehi. Otú ọ dị, ọ dị mkpa ka ndị mbido malite site n'ịdị nro ma jiri nwayọọ nwayọọ na-abawanye ka ha na-enwekwu ahụ iru ala ma na-esiwanye ike. Ha nwekwara ike iji mgbidi ma ọ bụ oche maka nkwado iji nọgide na-enwe nguzozi. A na-atụ aro ka ị mụta ụdị na usoro ziri ezi iji zere mmerụ ahụ ọ bụla.
Ibintu byinshi bijyanye no kwa Otu ụkwụ nwa ehi welie?
- Otu ụkwụ nwa ehi na-ebuli elu na nzọụkwụ: A na-eme mgbanwe a n'elu nzọụkwụ ma ọ bụ n'elu ikpo okwu dị elu, na-enye ohere maka mmegharị dị ukwuu dịka ị nwere ike iwetu ikiri ụkwụ gị n'okpuru ọkwa nke nzọụkwụ ahụ.
- Otu ụkwụ nwa ehi na-ebuli elu na ihe mgbochi mgbochi: Na mgbanwe a, a na-agbanye eriri mgbochi n'akụkụ ụkwụ na-arụ ọrụ ma jide ya n'aka iji nye nkwụsi ike gbakwunyere n'oge a na-ebuli elu.
- Bent-Knee Single Leg Calf Raise: Mgbanwe a gụnyere ịgbada ikpere nke ụkwụ na-arụ ọrụ n'oge a na-ebuli elu, nke na-enyere aka ilekwasị anya na akwara anụ ahụ na nwa ehi nke ukwuu.
- Otu ụkwụ nwa ehi na-ebuli ibu na nkwonkwo ụkwụ: Mgbanwe a na-agụnye ịdọrọ arọ nkwonkwo ụkwụ n'akụkụ ụkwụ na-arụ ọrụ iji mee ka mgbatị ahụ dịkwuo ike.
Ibintu byiza bikanagorwa Otu ụkwụ nwa ehi welie?
- Akpụkpọ anụ na-akwadokwa otu ụkwụ nwa ehi na-ebuli elu site na ilekwasị anya n'otu ahụ ike dị ka glutes, hamstrings, na quadriceps, na-eme ka ike na nguzozi ụkwụ zuru ezu.
- Mmega ahụ nke ndị ọrụ ugbo bụ ihe mgbakwunye ọzọ dị mma ka ọ na-eme ka ike njide na nkwụsi ike bụ isi, nke dị oke mkpa maka ịkwado nguzozi n'oge otu ụkwụ nwa ehi na-ebili.
Amakuru ashobora gutuma Otu ụkwụ nwa ehi welie
- Dumbbell Single ụkwụ nwa ehi welie
- Mmega ahụ na-eme ka nwa ehi dị ike
- Otu ụkwụ Dumbbell nwa ehi mgbatị
- Toning akwara ụkwụ ala
- Otu ụkwụ nwa ehi na-emega ahụ na Dumbbell
- Dumbbell nwa ehi welie otu ụkwụ
- Otu nwa ehi bulie ya na Dumbbell
- Otu Ụkwụ Ụkwụ Nwa ehi Mmega ahụ
- Dumbbell arụ ọrụ maka ụmụ ehi siri ike
- Otu ụkwụ nwa ehi na-agbasi ike na Dumbbell