Otu d? iche iche isii
Otu nnukwu akwara # 1: obi
Otu nnukwu akwara # 2: Laghachi
Otu nnukwu akwara # 3: Ogwe
Otu nnukwu akwara # 4: ubu
Otu nnukwu akwara # 5: ?kw?
Otu nnukwu akwara # 6: ?m? ehi
Otu "olu olu" b? ihe ? na-ada ?da d? ka - otu akwara n'ak?k? ah? g? nke na-egbu mmeghar? yiri ya.
Mgbe ? na-az?, nd? isi akwara isii b? isi ? ga-elebara anya b?:
1. Chest
2. Azu
3. ?k?
4. Ubu
5. Nz??kw?
6. Nd? ehi
Etu ak?k? akwara site na ak?k? na-enyere any? aka ?hazi ma dozie mmemme ?z?z? any?.
D?ka ?m?maat?, ? b?r? na ?ch?r? ime ka ah? g? d? elu sie ike, ? ga-elekwas? anya kar?a na mmega ah? zuru oke ma ? b? usoro na-ebuli elu.
?z?z? ab?? ma ? b? at? n'izu b? ezigbo nh?r?, mana ? b?r? na ? na-abawanye ugboro, ? ga-emer? ngwa ngwa ma mer?? ah?, yab? ?z?z? na-aga n'ihu b? omume ?ma.
N'aka nke ?z?, ?t?t? mmad? na-elekwas? anya nke ukwuu n'olulu ukwu d? ka biceps. Mana n'eziokwu, a na-eme mmega ah? nke ? b?la, uto na-eguzosi ike nke ike otu na nha kwes?r? ?b? ihe ?z?z?.
Kama, site na ?z? nd? isi ala isii a kp?t?r? aha n'elu, nke na-eme ka ah? d? mma, na nke a nwere ike ?r?p?ta ah?. Site n'?z?lite nd? otu akwara isii nd? a, a ga-etolite ?d? akwara d? mma nke ?ma. Agbanyegh?, ?ch?p?ta otu esi z?? ha na mmemme ?z?z? g? ad?gh? mfe, ?kwes?r? ?t?r? ag?ga site na otu akwara ? b?la iji zere itinye uche ma ? b? mmer? ah?.
Otu nnukwu akwara # 1: obi
Isi akwara nke obi b? pectoralis isi, ma ? b? "Pec" isi. Isi ?r? b? iji nyere ogwe aka d? elu aka n'ofe ah?. N'ad?gh? ka ?t?t? akwara nd? ?z?, a nagh? ahazi otu akwara pecral pection na otu ?z? ah?.
PEC b? isi nwere ?t?t? "isi" ma ? b? ebe eriri akwara na-etinye na ?kp?kp?.
Enwere isi sternoocostal, nke na-ejigide sternum na ?g?r?ga na ogwe aka g? d? elu, na ngwa agha, nke na-ejikwa ogwe aka g? d? elu.
G?n? mere ihe a ji d? mkpa?
Omume nke na-etinye aka na ihu obi, d? ka ewep?gh? ma na-aj? bench P?a, mesie ike na pecs buru ibu nke pec.
Omume nke na-emet?ta ogwe aka ah? wee p?? na obi, d? ka ingline na bebch bench na-ejide ya, mee ka obere cravicular d? obere.
N'ihi ya, ? b?r? na ?ch?r? ?z?lite obi zuru oke, nke ?ma, nke ?ma k?waa, ?ch?r? ilekwas? anya na mmebe obi d? ka nd? a:
?BarBell Bench Press
?Tingb? Barbell Bench Press
?Scardbell Bench Press
?Depline dumbell bench p?a
?B?ch? na-ejide ya
?Return-jiden bench p?a
?Okpukpu
Nch?k?ta: akwara obi mejup?tara ak?k? ab??, ma ? b? "isi) - isi ihe na-enwegh? isi, ?kwes?r? iji mmega ah? na-echebe ihe ab?? ah? iji bulie uto akwara.
?
Otu olu # 2: Laghachi
Ugwu an? nke mejup?tara nnukwu az?, na any? ch?r? ilekwas? anya na mmepe, b?:
? trapezius
?kp?kp? g? jik?r? spain g? na eriri ubu g?.
? Rhombods
The rhombods na-eme ka eriri ubu g? na-eme ka ha ghara ?d?.
? latisimus doso
Otu nne na-etinye aka g? d? elu na az? g? iji nwee ?d? nku.
? egboro spinae
Nd? na-az? ah?a na-agba ?s? na spain g? ma mee ihe ? na-at? anya - mee ka spine tozuru oke ma kw?sie ike.
Na-etolite az?, sie ike, nke ak?wap?tara b? otu n'ime ?z? kachas? mma iji were "ezigbo."
? b?r? na nke ah? b? ebumnuche g?, mgbe ah? ?ch?r? ilekwas? anya na mmega ah? d? ka:
?Barbell na-ebuso ahia
?SUMO BOMPICT
?Nch?ghar? ?nyà
?Latil
?Ah?r? eriri
?Puaruku
?Chinye
?Dumbbell Row
?A na-eme akara
Nch?k?ta: A na-emeghar? az? az? an?, yana mmega kachas? mma maka ?z? ha dum na vetikal na-ad?kp?, d?ka Barbell na-ad?kp?, Lat pulllown, na akp?r? uhie.
?
Otu olu otu # 3: Ogwe aka
Ogwe aka a bu ihe eji eme ihe
? Biceps Brachii
? Biceps Brachial
? triceps
? Ebube
A na-eji ogwe aka mejup?ta biceps, triceps, akwara m?k, na ole na ole minit ole na ole nd? ?z?. Youkwes?r? ?g?nye ?f?d? ?r? na biceps na tricePs, mana ? nagh? ach?kar? ?r? ?r? ozugbo.
Yab?, ? b?r? na ?ch?r? ?r? ?r? ma wusie biceps g?, Triceps, na aka g?, ?kwes?r? ilekwas? anya n'omume ogwe aka d? ka nd? a:
?Barbell curl
?Dumbbell Curl
?Ez-mmanya curl
?Skull Prusher
?Triceps Mkpok? (ya na eriri ma ? b? aka ya)
?Okpukpu
?Triceps na-enwu n'ihu (ya na eriri ma ? b? juu)
?B?ch? na-ejide ya
?Chiupu
?Pullups
?
Otu olu # 4: ubu
Ulo g? nwere oke akwara at? a maara d? ka deltoids.Isi ihe at? nke deltoids b?:
? isi ihe (n'ihu)
? Oge mbata (etiti)
? Post Point (az?)
A na-eji deltoids na-eme ka nd? otu olu n? nso n'ubu, d? ka pec, akwa na biceps.
Mpempe akw?kw? ozi na-enyere aka na-enyere aka na ?d? na ?nyà na-eweta pecs na-enyere pecs aka na-enye aka ?nyà, pecs, na akwara nd? ?z? n'ak?k? olu na elu.
Site na ?gbanwe ak?k? nke p?a ma ? b? d?p?ta, ? nwere ike ?gbanwe ogo nke deltid na-az? ah?a na akwara nd? ?z?. Iji maa at?, ihu igwe ga-eji ?t?t? ak?k? myt?l d? elu kar?a igbe elu, ebe Barbell Row ga-eji ?t?t? nd? na-az? ah?a deltids kar?a Lat pulleid.
? d? ezigbo mkpa ?z?lite isi ihe at? a niile n'ihi na ? b?r? na otu n'ime ha dara, ? ga-ab? ihe a na-ah?kar?.
Maka ?t?t? ak?k?, na n'az? Delts ch?r? ?r? kachas? n'ihi na a z?r? nke ?ma n'oge na-ar? ?r? ?b?ch?, ma ? nwegh? onye na-ekwu okwu ?z?z? obi.
Agbanyegh?, ?z?z? obi anagh? akwa ?ta nke ?ma, nke a b? ihe mere ? kacha mma itinye ?f?d? mmega ah? na-az? mp?ta g? na az?.
? b?r? na ?ch?r? ?z?lite isi ihe at? g?, ?ch?r? ilekwas? anya na mmeme ubu d? ka nd? a:
?Dumbbell Side Dint na-ewelite
?Dumbbell n'az? delt na-ewelite
?Barbell ah?r?
?Dumbbell ah?r?
?Usuu ndi agha
?Bench Bench p?a
?Depline bench p?a
Nch?k?ta: A na-eji ubu na-eme ihe n'ihu, n'ak?k? na az?, ? d? mkpa na ? na-etinye ihe omume at? na mmemme g? maka echiche ziri ezi, nke d? mma.
?
Otu olu # 5: ?kw?
Ak?k? d? elu nke ?kw? mejup?tara ?t?t? nd? otu olu:
? Quadricies
? Hamstrings
? glutes
? b? ezie na nwa ehi ah? b?kwa ak?k? nke ?kw? na usoro nke ah?, a na-ak?wa ya iche n'ihi usoro ?z?z? d? iche iche. Nke ? b?la n'ime akwara nd? a kwes?r? ?z?tara mmega d? iche iche.
Quads
Quadriciers b? otu nnukwu akwara an? d? n'ihu ?kw? g?:
? Assalis
? Ah?ike Ah?s
? Intersius bastrius
? heclus Hemoris
Quadriceps na-ar?k? ?r? iji gbat? ikpere ma na-efeghar? úkwù.
Yab?, ihe omume QuAdriciers na - eme ka úkwù na - eme ka úkwù d? na ya ruo na ?n?d? d? nk? (na - agbagha nkwonkwo) ma mee ka ikpere si n'?n?d? gbagoro (na - agbat? nkwonkwo).
Mgbe a na-etolite Quarticals nke ?ma, ha na-etolite isi nke ?kw?.
D?ka ? ga - ah?, ihe omume kachas? mma ? nwere ike ime b? ihe omume na - eme ngwa ngwa ma na - etinyekar? ihe eji eme ihe.
? b?r? n'?ch?r? ?bali quads g?, ?kwes?r? ilekwas? anya n'ihe nd? d? ka:
?Barbell az? squat
?Barbell n'ihu squat
?Dumbbell Lunge
??kw? p?a
?Bulgarian Clat Squat
Hamststrings
Hamststring b? otu akwara at? na az? ?kw? g?:
? Semiteninosus
? Semimembranosus
? Biceps Femoris
Momssts na-ar?k? ?r? iji l?k? ikpere iji nwee ikpere na-amas? g? na hamstst curls, na ?gbat? hips na nd? na-eme ihe d? ka hip na-ak?da.A na-ekewa nd? biceps Femoris ?z? ab?? "dots" ma ? b? ngalaba, d? ka biceps na ogwe aka g?.N'ad?gh? ka biceps, ka osi na, hamsstrings na-ab?kar? otu n'ime akwara nd? na-eleghara anya na ah? d? ala.
Quads na-enweta ?t?t? nlebara anya n'ihi na ha buru ibu ma b?r? nd? ama ama, nke nwere ike ?mep?ta mbata akwara n'etiti na az? nke apata ?kw? na-ad?gh? anya ma na-eme ka ihe ? b?la d? nj?.
?t?t? mmad? nwere echiche na-ezighi ezi nke squats ab?gh? ihe mgbochi niile. ? b? ezie na squats na-ag?nye hamssty, quads na-ar? ?r? ka ukwuu n'?r? ah?. Nke a b? eziokwu kar?s?a maka ?d? squats ? na-ah?kar? na mgbat? ah?.
? b?r? na ?ch?r? ka ? z?lite hamstsings, ?ch?r? ilekwas? anya n'ihe omume d? ka nd? a:
?Barbell na-ebuso ahia
?SUMO BOMPICT
?Romania ?la
?Igwe na-eme ihe mgbochi
?Barbell d? mma
?Igwe na-acha an?n? an?n?
Gluu
An?man? gluetus, ma ? b? "glates," na-emep?ta akwara at? na-etolite ogo g?:
? Maximus maximus
? Minimus Minimus
? Ah?ike glueus
Ulu ah? na-ar? ?r? d? mkpa na-eme ka ah? g? d? iche iche na-eme ka ike d? iche iche na-eweta ike na mmega ah? d? ka nd? nw?r? anw? na squats.
Ma ugbu a, ? b?r? na ? na-az? an? ah? g? nke ?ma, ?kwesighi ?r? ?r? ?z? maka glates g? n'ihi na ? ga-ar? ?r? ?n? na mgbat? ah? d? ala.
? b?r? n'?ch?r? ?bawanye glautes g?, ?kwes?r? ilekwas? anya n'ihe d? ka:
?Barbell na-ebuso ahia
?SUMO BOMPICT
?Romania ?la
?Green Romance / Greete kewap?r?
?Barbell Hip Press
?Barbell squats
Nch?k?ta: Ak?k? d? elu nke ?kw? mejup?tara quadtrings, hamsty, na glates, ? ga-ach? itinye akwara nd? a na-ar? ?r? d? iche iche na-ar? ?r? na usoro g? iji mee ka ike na nha.
?
Otu olu # 6: Calvs
A na-eme ka ?m? ehi ab?? d? ike:
? gastrocnemius
? soles
E mebere nwa ehi ah? na akwara akwara, nke ?ch?r? ?z? site na mmega ah? d? elu na ?d?.
Onweghi otutu nwa ehi di iche iche ? nwere ike ime, mana lee nd? ah? ma ? b?r? na ?ch?r? ilekwas? anya:
? Igwe na-ehicha igwe kw? ?t?
? Geen Barbell na-az?lite
? Igwe na-ehicha ?gb? mmiri
?Nwanyinyi nwa
?Otu-?kw? na-elebara nwa ehi
Oge post: Nove 10-2022