Otú enwetaghị elu n'ụzọ kwesịrị ekwesị na-amụba ike na muscle uka?

Ewu ewu na nke esiri-acha ọkụ na mmanya n'ihi na ha egosipụta ọtụtụ ihe. Nke a bụ ihe omumu na ya ibu na-enye ohere ntọt muscle uka, dịkwuo ike na ntachi obi. N'ihi ziri ezi ịrụ esiri-acha ọkụ na-ike nke azụ, biceps, forearms, pịa.

Usoro omume - ndabere maka ihe ịga nke ọma

Ajụjụ nke esi-tightened ọma, na-ekere ke art:

1. Jiri a full adịgide na mkpịsị aka ukwu na mmanya. Nke a bụ a isi na-achị na-enye ohere a ọma ibu latissimus dorsi, nke pụtara na - na-a nzọụkwụ a ọganihu dị ngwa.
2. The ụkwụ agafe onye ọ bụla ọzọ ma ọ bụ ehulata ikpere iji gbochie mkpatụ ahu na pelvis. Azịza nke ajụjụ otú enwetaghị elu kwesịrị ekwesị - doro anya: naanị ike nke akwara nke aka na azụ.
3. Learning ga-Anam Udeme elu nwayọọ nwayọọ - anaghị agbalị ime ka kacha ibu otu mgbe, anaghị arụ ọrụ na-agba.
4. Eku ume iji nwayọọ nwayọọ na: mgbe na-eweli aka eloda, karịa mgbe - elo.
5. Nọgidenụ na-arụ ọrụ uru tensi ofụri omumu, ọbụna mgbe ẹsụhọde. Ọ na-arụ ọrụ ike ibu.

Ajụ banyere otú kwesịrị ekwesị ịchụkwudo, beginners na-adịghị maara na ebe-amalite ọzụzụ. Onye ọ bụla nnọkọ ahụ bu ụzọ a na-ekpo ọkụ na-elu-- ị nwere ike ọ bụghị naanị-awụlikwa elu na kwụ mmanya, ọ enwekwu ihe ize ndụ nke mmerụ nke uru ahụ na nkwonkwo. Ndị na-amaghị otú ịmụta ịchụkwudo na enweghị ike ime ka ọbụna otu ugboro ugboro, ga-enyere a oké n'ọnụ - kwesịrị kpọgidere na mmanya maka a nkeji ma ọ bụ ogologo. Ozugbo adịgide ga na-esiwanye ike, i nwere ike tinye weighting n'ụdị a azu paaki na a dumbbell, wee - anwa agba-elu. Ele Mmadụ Anya n'Ihu reps nwere ike itinye ọkara otu awa a ụbọchị, isi ihe - a mgbe nile. Mgbe ga-eme ka onye zuru agba-elu, ọ bụ uzo nke rụọ technology.

Isi ihe nke na-enwe ọganihu

Buru n'uche a ole na ole amanyere bụ iwu iwu:

1. Ekwela tiekwa mkpu umengwụ. Onye ọ bụla Agbaghara a izu - a bụ nzọụkwụ azụ, n'ihi nke ọnwụ.
2. Iji chọpụta otú enwetaghị elu nke ọma, i kwesịrị inye niile kasị mma na zuru ike na-mma ime ise reps na ịrị elu nke agba n'elu mmanya, 10 ele mmadụ anya n'ihu esiri-acha ọkụ.
3. Malite ọzụzụ na esiri-acha ọkụ, nke na-achọ mgbalị dị ukwuu, n'ihi na ihe ọ bụla ihe omumu rụrụ n'ihu ha, ọ na-ebelata arụmọrụ.

Ọtụtụ na-gwara ịmụta otú ịchụkwudo na Ogwe, tupu nwe kwụ mmanya. Nke a mmega a na-akpọ kwụ esiri-acha ọkụ, mgbe ụkwụ na-enịm n'ala ma ọ bụ na a zụrụ n'elu ikpo okwu, na ahu site na ike nke ogwe aka, ubu, obi na azụ adahade na crossbar.

Atụmatụ iru muscle na ike na kwụ mmanya

Bodybuilders na-enwe nchegbu banyere otú enwetaghị elu nri maka iwuli uka. Ị mkpa ka ịrị ngwa ngwa ịgbada nwayọọ nwayọọ na muscle erughị ala. Ekwela ịchụ ọnụ ọgụgụ nke repetitions ịrụ ọ dịghị ihe karịrị ugboro 10 na a n'usoro, izu ike maka banyere 3 nkeji n'etiti tent. Loading uru mkpa banyere ugboro abụọ n'izu, na-enye ha ezigbo ike na imejupụta ume-kalori oriri (dabere anụ, ọka, cheese, àkwá).

Ọrụ na ike na-aghọ ndị na-abụghị obibia: nwayọọ nwayọọ zụlitere zie ngwa ngwa, ịmụba ọnụ ọgụgụ nke repetitions, ebelata kwụsịtụrụ n'etiti tent. Mmega na mmanya kwesịrị ugboro ugboro ntọt ntachi obi, i nwere ike iji egwuregwu oge - agụnye ọzụzụ a pyramid ma ọ bụ supersets (njirimara CrossFit).

N'ime oge ahụ, i nwere ike siere sere mmezi arọ, ma naanị mgbe a na-eme ihe omumu ga-iyi nnọọ mfe.