Liing Hammer Press bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na akwara obi, ma na-etinyekwa ubu na triceps, na-enye mgbatị ahụ dị elu nke ukwuu. Ọ dabara ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu n'ihi na enwere ike gbanwee ya ngwa ngwa ka ọ dabara n'ogo ike onye ọ bụla. Ndị mmadụ nwere ike ịhọrọ itinye mgbatị ahụ n'ime usoro ha na-eme n'ihi na ọ na-akwalite uto ahụ ike, na-eme ka ike dị elu dịkwuo elu, ma nwee ike inye aka melite arụmọrụ anụ ahụ n'ozuzu ya.
Jiri nwayọ belata dumbbells ruo n'akụkụ igbe gị, hụ na ikpere gị dị n'ogo ogo 90.
Kwụsịtụ obere oge na ala nke mmegharị ahụ, wee tụgharịa dumbbells azụ n'ọnọdụ mmalite site na iji akwara obi gị.
Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-achịkwa mmegharị gị ma kwụsie ike n'oge mmega ahụ.
Komeza kuganiriza Ụgha Hammer Press
Mmegharị a na-achịkwa: Wetuo ihe ọ̀tụ̀tụ̀ nwayọọ nwayọọ n'akụkụ igbe gị site n'ihulata ikpere gị. Ụkwụ gị kwesịrị ịdị ihe dịka ogo 90 na ala nke mmegharị ahụ. Zere ịkwatu ogwe aka gị ala nke ukwuu n'ihi na nke a nwere ike itinye nrụgide na-enweghị isi n'ubu gị.
Mgbatị zuru oke: Weghachite dumbbells ahụ ruo n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma mana na-emechighị ikiaka gị. Otu ndudue a na-emekarị bụ igbachi ikiaka n'elu mmegharị ahụ, nke nwere ike ibute mmerụ ahụ.
Usoro iku ume: Na-eku ume ka ị na-ebelata ibu ma na-eku ume ka ị na-akwali
Ụgha Hammer Press Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Ụgha Hammer Press?
Ee, ndị mbido nwere ike ịme mmega ahụ Liing Hammer Press. Otú ọ dị, ọ dị mkpa ịmalite na obere arọ iji hụ na ụdị kwesịrị ekwesị ma zere mmerụ ahụ. Ọ dịkwa mma ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ ka ọ buru ụzọ gosipụta mmega ahụ iji hụ na ị ghọtara usoro ziri ezi. Ka ị na-enweta ike na obi ike, ị nwere ike jiri nwayọọ nwayọọ mụbaa ibu arọ.
Ibintu byinshi bijyanye no kwa Ụgha Hammer Press?
Decline Hammer Press: A na-eme mgbanwe a na bench na-ada ada, nke na-emesi uru akwara obi ike ike.
Single Arm Hammer Press: Na mgbanwe a, ị na-eme mmega ahụ otu ogwe aka n'otu oge, nke nwere ike inye aka n'ịgbasa adịghị ahụ ike ọ bụla.
Hammer Press with Resistance Bands: Kama iji igwe, mgbanwe a na-eji eriri mgbochi iji nye esemokwu ahụ.
Wide Grip Hammer Press: Ọdịiche a gụnyere iji njide sara mbara na aka, nke nwere ike inye aka gbado anya n'akụkụ mpụta nke akwara obi.
Ibintu byiza bikanagorwa Ụgha Hammer Press?
Push-ups: Push-ups na-arụ otu uru ahụ bụ isi dị ka Liing Hammer Press - pectoral na triceps. Ha na-etinyekwa isi na ahụ dị ala, na-akwalite ike ahụ na nkwụsi ike nke nwere ike ịkwalite arụmọrụ na Liing Hammer Press.
Tricep Dips: Tricep Dips na-akwado Liing Hammer Press site na ilekwasị anya na triceps, otu n'ime akwara nke abụọ a na-eji na Liing Hammer Press, si otú ahụ na-eme ka ike na ntachi obi nke uru ndị a dịkwuo mma.