Ọzụzụ nke pectoral mọzụlụ, azụ na abdominal

Ike ọzụzụ - a oké ụzọ na-ewetara gị ahụ na mma. Ha na-egosi ma ndị ikom ma ndị inyom. Ọ bụrụ na a ahụ mmadụ dị ike dị ka uru ahụ ike kwuru, ndị inyom - mgbe ha ga-esi a mma obere enyemaka. Ike ọzụzụ ga-agụnye omume muscular usoro: obi pịa, azụ.

Ọzụzụ obi uru na-akpatakarị ụda nke dum ubu-ọkiké. Nke a bụ n'ihi na eziokwu na ndị a na omume rụọ ọrụ ọ bụghị nanị na pectoral uru, ma na-kpamkpam aka. The mgbagwoju nke omume obi -agụnye iji ihe ọzọ shells: dumbbells, barbells. Nakwa na pectoral uru nwere ike na-emetụta igwe. Ma ha were bụ na o kwere omume naanị na ọnọdụ nke a mgbatị. Ọ bụrụ na ọzụzụ obi uru emee ke ufọk, na n'elu inyeaka ka dumbbells. Ibu dumbbell dabere n'elu-azụ ahụ omuoru nwoke. Unu na-eji nnọọ nnukwu ibu. Kwadebe aru fechaa dumbbells.

Ebili, na-etinye aka gị na obi larịị, ịgbasa ọbụ n'ihu onye ọ bụla ọzọ. Inspiratory ogwe aka na a dumbbell na aka, na-akpụ akpụ yiri ka n'ala elu, na-emeghe obi. Na-elo, tuo gị aka ọnụ ọzọ. Bugharịa nwayọọ nwayọọ. Ime 15-20 repetitions. Were ike maka 1 nkeji. Mkpa ka e mee 2-4 obibia. Nke a mmega nwere ike rụrụ na-na a kehoraizin ọnọdụ. Ma na nke a bụchaghị na a pụrụ iche egwuregwu bench Smith.

Universal mmega, adabara ma beginners na ndị mmadụ zụọ, bụ a push. Ọzụzụ pectoral uru nanị apụghị nwere ya. Apịpụta kwere omume na ọtụtụ ọdịiche: n'ala na-elekwasị anya sọks - nkwụ, ikpere - palm, nkwụ na bench - n'ala sọks, sọks na bench - n'ọbụ aka n'ala. Kwa n'etiti ndi-eme egwuregwu na-eji otu ụzọ nke push-acha ọkụ, ma onye mesiri ike na otu aka ma ọ bụ mkpịsị aka.

Ọ bụrụ na i nwere ohere na-arụ a sports club, ọ mma na ọnọdụ gị mgbatị. N'ihi na ebe a ị ga-ahụ niile mkpa ngwaọrụ na ịkpọ azụ.

Ọzụzụ azụ mọzụlụ ga zuo ezu inflating ya obi. N'ihi na ọ bụrụ na ahụ na-pumped evenly, ị na jọrọ njọ ọgụgụ. Gụnye omume maka azụ dị mkpa na otu mgbatị mgbe ị na-arụ ọrụ obi uru. Ebe ị nwekwara ike iji mma akụrụngwa ma ọ bụ na-arụ ọrụ uru site na iji na gị onwe gị mgbalị. Ka ihe atụ, na-edina gị afo, ogwe aka, ala, ụkwụ esiri. Na eloda n'otu oge n'ala, welie aka gị, ahụ na ụkwụ. Jide nke 25 sekọnd arọ. -Elo nwayọọ nwayọọ nyụọ ka n'ala. Jide n'aka na-eme ka ọzọ 3 obibia. Nke nta nke nta postcho jide oge na-amụba ka 5 nkeji.

Ịzụ abdominal mọzụlụ bụkwa akụkụ dị mkpa nke ike ibu. Abdominal omume ga-enyere ka n'ihu na-ewusi muscular usoro. Ụgha na gị azụ, aka-etinye n'okpuru pelvis, ụkwụ, sere elu. Eloda, ji nwayọọ nwayọọ na-akpali ụkwụ ala ka n'ala, kwụsị ije na banyere 5 cm n'elu n'elu. Na ume e kupụrụ ekupụ amalite na ji nwayọọ nwayọọ ebuli gị ụkwụ elu. Ime 10 repetitions. zuru ike a mgbe. Igosi 3 tent ma.

Nọdụ ala, ụkwụ ya bupụ n'ala, ekwe ubé n'ụkwụ, aka ya sere. Na eloda adabere azụ a obere bit nke ahu na-belata gị ụkwụ n'ala. -Elo ọzọ a ga-otu, Anam Udeme ụkwụ na ahụ nso onye ọ bụla ọzọ. Ime 20-30 nke ndị a springy mmegharị. Lower ụkwụ ka n'ala na ike nke 1 nkeji. Mgbe ahụ ọzọ mee ihe ọzọ 3 tent nke ihe omume a.

The n'elu na-egosipụta na pectoral mọzụlụ, azụ na abdominal kwesịrị ekwesị n'ihi na onye na-amalite amalite na-eme, na-agbalị na-ewusi muscular usoro. Ma ozugbo ị na-eche na ị nwere ike mfe ịnagide otu ibu, ibu ọzụzụ.