Ihe nkwụsị ahụ ga-eme ka ahụ na akwara na-arụ ọrụ, ma ọ dị mma karịsịa maka akwara nke a na-agbanye n'ubu, nke ọtụtụ ụmụ agbọghọ na-adịghị ike. Ọ ga-adịrị ọbụna ndị na-amalite. Ị ga-ahụ nke a ma ọ bụrụ na ị na-eme anyị mgbagwoju ugboro 2-3 n'izu. Ọ bụrụ na ọ na-esiri gị ike ime mmega ahụ dị ka akọwapụtara, dozie nsogbu ahụ. Na-eguzo na ike, wepụ ma wepu ya ntakịrị, ma ọ bụ karịa nkedo abụọ, buru otu.
Otu n'ime ihe egwuregwu kachasị mfe, nke bụ ihe ngwọta na-agba ume ma na-adị ike nke na-etinye aka na nsọtụ. Ụdị nke mmega ahụ, dị ka a na-achị, na-ekwu maka ogo nke iguzogide nke ihe a na-enye. Otú ọ dị, otu usoro ịkọ aha anaghị adị, Otú ọ dị, edo edo na-enyekarị ọrụ kachasị elu, akwụkwọ ndụ akwụkwọ ndụ dị ntakịrị karị, na-acha ọbara ọbara, na-acha anụnụ anụnụ na oji. N'ihi nke a, ha na-eji ihe ndị a na-eme ihe n'usoro dị iche iche, site na nhazigharị mgbe mmerụ ahụ merụrụ ndị na-agba chaa chaa na ike ịzụ ndị egwuregwu. Ihe nkedo caba bụ ihe magburu onwe ya iji nweta ihe igwe na igwe. Tinyere n'ihi na ọ na-enye gị ohere ịkwaba uru ahụ n'ụzọ dịtụ iche, nke pụtara, ma ọ bụrụ na ọ dị mkpa, iji merie plateau ọzụzụ na dị iche iche nkata ahụike. Ya na ya, ị nwere ike ịrụ ọtụtụ usoro mmemme dị iche iche maka mmepe nke ụmụ nwanyị, iguzo ma ọ bụ ịnọdụ ala na ya, na-etinye nkwado nkwado, ọzụzụ na ụzọ abụọ ...
Utu aka na ikpu aka
Mkpụrụ nke ukwu ụkwụ, ọkpụkpụ na ọrụ biceps. Guzosie ụkwụ gị na obosara nke pelvis, ụkwụ n'etiti etuto ahụ, n'aka nke ọ bụla na-ebute ihe ahụ. Iwere pelvis azụ, tụba n'ime squat gaa na ọnọdụ ebe hips ga-adị na ala, ma n'otu oge na-ehulata ogwe aka gị na elbows. Gaa na nmalite mmalite, megharịa. Mee nhazi 2-3 nke 10-15 repetitions. Mgbe ị na-anọdụ ala ma na-awakpo, jide n'aka na ị ga-ejide ikpere nke ụkwụ na-ehicha ụkwụ na njedebe nke usoro ahụ, ọ bụghị nke na-agafe karịa mgbaàmà nke ụkwụ ahụ.
Nri na ntaneti aka
Mkpụrụ nke ukwu ụkwụ, ọkpụkpụ, ụbụrụ deltoid. Nzọụkwụ ụkwụ aka nri n'etiti etiti ahụ na-awụ akpata oyi n'ahụ, aka ekpe na-eweghachi azụ ma tinye ya na ụkwụ. Were ụzụ na-ama jijiji na aka nri. Daba na nri ehihie, na-eduzi ikpere aka nri n'ala ma na-amanye aka nri n'akụkụ aka ruo mgbe ọ dị n'ala. Gaa ma malite ọnọdụ. Tinyegharịa ugboro iri na iri, gbanwee ụkwụ na nsoro ọzọ. Mee 2 maka ụkwụ ọ bụla.
Na-agagharị ma na-atụgharị
Mkpụrụ ụkwụ na ngwongwo, arụmọrụ deltoid ọrụ. Mee ka ụkwụ gị dịrị okpukpu abụọ karịa ubu gị, ụkwụ gị na-adagharị n'èzí, n'aka ekpe - n'etiti etiti ụzụ. Were ihe mgbochi na aka nri, tinye aka ekpe na belt ahụ. Na-ekpughere n'akụkụ, na-ehicha ikpere aka nri ma na-amanye ogwe aka nkwụnye aka na aka aka nri. Gaa na nmalite ma malite ikwughari. Ọ bụrụ na mmega ahụ dị oke nkpa, hapụ naanị otu aka nke ihe ngosi ahụ n'aka gị. Na nsoro ọzọ, malite mmega ahụ n'ụzọ ọzọ. Mee nhazi 2 nke 12-15 ugboro ugboro na ntụziaka ọ bụla.
Na-atụgharị uche na otu aka
Mgbochi nke ọrụ azụ. Tinye ụkwụ aka nri gị n'etiti etuto ahụ na-awụ akpata oyi n'ahụ, ya na ụkwụ aka ekpe gị weghachite azụ. Mee ka ikpere gị gbuo ala ma gbadaa n'ihu ka akụkụ ahụ nke dị n'elu dị ka nke dị n'ala. Were aka nri aka ekpe, aka nri na-adabere n'apata ụkwụ. Ka ị na-ejigide ọnọdụ ahụ, mee ka ogwe aka na-ekpo ọkụ na-agbanye aka na-agbanye, na-eduzi ikpere na azụ n'etiti azụ. Gaa na nmalite ma malite ikwughari. Na nsoro ọzọ, malite mmega ahụ n'ụzọ ọzọ. Mee nhazi nke okwu iri na ise maka akụkụ nke ọ bụla.
Mgbatị nke aka aka triceps
Ọkpụkpụ, akwara ụkwụ na ụkwụ na-arụ ọrụ. Ride ụkwụ gị ugboro abụọ ka obosara dịka ubu gị, gbanye ụkwụ gị n'ogo nke ogo 30-40, azụ gị azụ. Were otu ogwe aka nke aka nri, dọpụta ya na, na-ehicha ikpere ụkwụ, na-etinye aka na azụ n'azụ gị, jide ya n'aka aka ekpe gị n'ogo ụkwụ. Ugbu a, nọdụ ala (na njedebe ikpeazụ, ihe mgbapụ ahụ dị na ala ma mee aka nri n'akụkụ aka) ma na-agbatị aka nri n'otu oge. Gaa na nmalite mmalite, megharịa. Na nsoro ọzọ, jiri aka nke ọzọ malite mmega ahụ. Mee nhazi 3 nke 12-15 repetitions na ntụziaka ọ bụla.
Na-etinye ụkwụ gị n'akụkụ
Ọkpụkpụ nke arụ ọrụ. Guzo n'etiti etiti ahụ na-ama jijiji, ụkwụ n'ogbe obosara. N'aka aka ekpe, buru ya n'akụkụ, na-ebuli ya na ọkwa, buru ogwe aka nkwụsị aka n'akụkụ aka nri. Nyefee aka nke aka gị n'aka ụkwụ aka ekpe gị, ma dọta onye aka nri n'akụkụ dị ka i nwere ike, na-adọpụta ihe na-awụ akpata oyi n'ahụ ma na-amanye aka na nkwonkwo hip. Jide nguzo na mmalite nke pelvis. Ịlaghachi na mmalite ọnọdụ, belata ụkwụ na aka aka na ala. Mee 1-2 na-eru nso 15-20 ugboro maka n'akụkụ ọ bụla.
Mgbanwe ahụ na-aga azụ azụ
Mgbochi nke ọrụ mgbasa ozi. Nọdụ ala, gbatịa ụkwụ gị ma gafee ha n'ụkwụ ụkwụ, na-eme ka ụkwụ na-ama jijiji. Gaa na azụ, na-ebufe arọ nke ahụ ruo n'akụkụ nke elu. Were aka nke ihe omume a ma aka abua ma jide ha n'ogo obi. Wepụ ihe dịpụrụ adịpụ, bia na afo. Ka ị na-edebe ọnọdụ pelvis, gbanwee ahụ-aka ekpe. Nke a ga-abụ ugboro 1. Nzuzu zuru ezu nke 2 nke 10 repetitions.
Nọdụ ala site n'ọnọdụ ịnọ
Ọkpụkpụ na-arụ ọrụ na triceps na-arụ ọrụ. Nọdụ ala na ụkwụ gị gafere n'etiti ụzarị ahụ, jide n'aka nke ọ bụla aka ihe ahụ ma bulie ha elu karịa ọkwa nke ubu, nku aka na-eche ihu. Na-agbanye aka ya n'ubu aka ya, na-agbanye ha n'isi ya. Ejila ehulata, ekwela ka nkwonkwo azụ gị. Gaa na nmalite mmalite, megharịa. Mee usoro 2 nke 12-15 ugboro ugboro.
Mee ka obi ghara ịnọdụ
Mgbochi azụ na n'azụ ọrụ aka. Nọdụ ala, ụkwụ na-agbatị n'ihu gị ma na-ehulata na ikpere. Gbalie ike site n'ụkwụ ma were ihe ọkpụkpụ ahụ banye n'aka nke ọ bụla: aka aka na-aga n'ihu na-eme ka ọnyá ahụ. Kpoo aka gi n'aka gi, na-ede aka n'ubu gi ma wepu ubu gi. Laghachite na nmalite. Tinyegharịa. Mee 2 na-eru nso 12-15 ugboro.
Izi aka nke ogwe aka na mkpọda
Arụ ọrụ Triceps. Na ụkwụ aka nri gị na-agbanye aka n'etiti ike ahụ, weghachite ụkwụ aka ekpe ma tinye ya na ụkwụ. Kuru ikpere gị ma gbadaa n'ihu. Aka nri gị, na-adabere na hip, buru ogwe aka nkwụnye aka na aka ekpe ma dọpụta ya na nkwonkwo ụkwụ, ikpere aka n'elu azụ. Ịkwado ọnọdụ nke ubu na nkiaka, mee ka triceps gbatịzie ogwe aka. Laghachite na nmalite. Ejula aka gị n'okpuru apata ụkwụ! Tinyegharịa. N'okwu ọzọ na-esonụ, soro aka nri ahụ soro mmega ahụ. Mee 1-2 na-eru nso maka 12-15 repetitions na ntụziaka ọ bụla.