Ihe omumu nke ime
Akwara isi nke ubu na-agụnye uru ahụ dị elu, ụbụrụ biceps nke aka ukwu (biceps) na akwara triceps (triceps). Ọkpụkpụ ahụ na-asọ oyi nwere nkwonkwo azụ, n'akụkụ na azụ. Iji nweta ọmarịcha ụdị, ọ dị mkpa iji rụọ ọrụ niile.
Nkọwa
N'ime mgbatị ahụ, ị ga-achọ ụyọkọ nke dị kilogram 1-3 n'arọ, ụlọ ọrụ mmanya nke ruru 7.5 kilogram na oche bench. Ihe mgbagwoju na-ewe minit 30 iji mezue. Oge etiti n'etiti ụzọ na n'etiti omume bụ 90 sekọnd.
Ọrụ:
1 - nkwalite ụda nke ahụ ike deltoid;
2 - etiti etiti nke muscle deltoid;
3 - mkpịsị elu nke anụ ahụ deltoid;
4 - biceps (ọkpọka ogwe aka biceps);
5 - triceps (akwara nkwado nke triceps)
Gbalịa kesaa ibu ahụ n'ụzọ ziri ezi mgbe ị na-eme mmegharị ahụ. Ihe mgbagwoju ahu nile nwere uzo abuo iji mee ihe omumu nke iri na iri. Ya mere, na nke mbụ, ibu kwesịrị ịdị nro ka oke eletrik nke ị na-eche na nke atọ mgbe 6-7 repetitions gasịrị. N'oge mmega ahụ, echefula ịgbaso ume. N'okwu nke ntụrụndụ - iwe ọkụ, n 'ikpo ume na-eme ike nke mmega ahụ. Ịga mgbatị ahụ ugboro atọ n'izu, ịgba ọsọ, ịme ihe ike na ime yoga, pilates na ịgba egwú ga-eme ka ọnọdụ anụ ahụ gị ka mma. Mgbe emejuputara mmezi omume a mgbe nile na usoro ọzụzụ gị, aka gị ga-esiwanye ike karị, uru ahụ na-atọkwa ụtọ. Ugbu a, i nwere ike iji uwe na-ekpuchi uwe. Anyị na-eche na mgbagwoju a agaghị adị irè karịa igwu mmiri. Na-eme ya mgbe nile ma na-enwe obi ụtọ, ị ga-arụpụta ihe dị ịtụnanya!
Mmega 1
Maka akwara ihu nke mgbochi deltoid. Ihe omumu kwesiri iguzo, ogwe aka n'obosara obosara, na-agbanye ikpere, n'azụ. Aka na dumbbells na-atụle 2 kg na ala. Mee nkedo na aka nke aka n'ukwu aka abụọ, i nwere ike ijide aka. Aka dị otu. Aka na-ehulata n'ubu. Mee nhazi nke ato nke 10-12.
Mmega ahụ 2
Maka akwara mpempe nke mgbochi deltoid. Na-emega ahụ ka ị nọ ọdụ. Were otu dumbbell nke dị kilogram atọ. Mee ka oche gymnastic dị ogo 75. Azụ azụ, tinye aka na bench ahụ, ogwe aka na-agbada n'ahịrị, n'ọbụ aka na-ele anya. Mee ka ndi nta akuko na aka abuo n'otu oge. Mee nhazi nke ato nke 10-12.
Mmega ahụ 3
Maka akwara ndị na-esote ụbụrụ deltoid. Nọdụ ala n'oche ntụrụndụ, ehulata, n'ubu dinara n'ikpere gị. A na-agbadata aka, dị ntakịrị (site na 10-15 degrees) na ikpere. Mee otu ụzọ nke dumbbells na-ejikọ aka abụọ n'arọ abụọ n'otu aka ahụ. Mee nhazi nke ato nke 10-12.
Emega 4
Maka biceps aka. Ịnọdụ n'elu bench, a na-ehicha azụ n'azụ 45 degrees. A na-agbadata aka, dumbbells nke dị kilogram 2, n'ọbụ aka na-eche ihu. Igosi bendingps. Mee nhazi nke ato nke 10-12.
Mmega ahụ 5
Emega ahụ maka triceps. Gbalịa mee ka i guzoro. Welite otu ogwe aka ma gbadaa isi. Were otu dumbbell na aka 3 n'arọ, idozi ikpere ụkwụ, ma mee mgbatị. Ị nwere ike ijide aka gị aka. Mee nhazi nke ato nke 10-12.
Mmega 6
Ihe mgbagwoju anya maka aka na ubu. N'okwu ahụ, ụkwụ dị iche iche n'èzí, mmanya ahụ dị n'elu isi. Mee mmega ahụ na triceps (8-10 repetitions). Mgbe ahụ belata osisi ahụ ma dọta mkpanaka n'ubu. Jide ube n'ile ya na ogwe. Nke a bụ deltoid muscle. Mee ugboro iri na ngwa ngwa na nkeji nkeji 8-10 maka biceps. Ụzọ zuru oke 2. Were ume na ịrị elu. Enwere ike ichikota ya na dumbbells nke na-eji 4 kilogram. Lezie anya ka ị ghara ibuli ikpere ụkwụ karịa ọkwa nke ntị. Ube ahụ kwesịrị ịdị na-adịgide adịgide, na-egbochi azụ gị, ọ bụghị na-ezighị ezi. Mgbe ị na-egosipụta triceps na muscle deltoid, a na-ejide mkpịsị mmanya ahụ, ọ pụtara. ebe dị n'agbata brushes kwesịrị ịdị ka obosara gị. Mgbe ị na-eme ihe omume biceps, a na-ejide obosara n'ubu (ihe dịka nkwụ 3).