Ọkachamara ọzụzụ ike, onye ndụmọdụ maka akwụkwọ akụkọ IFORM Julian Felix kwere nkwa na mgbe ụbọchị 28 gachara azụ aka gị ga-akawanye ike, mgbe izu isii gachaa aka ga-amawanye mma, yana izu 6 (ma ọ bụ obere karịa ma ọ bụrụ na ị nwere ọhụụ subcutaneous abụba oyi akwa), ị ga-iwu nganga nke aka gị.
AKWPSKWỌ AKWORKWỌ AKW SPKWỌ
1) Omume bọọlụ
• Achọrọ ezigbo mma bọọlụ na ọ bụ na-achọsi ike na elu adịghị mma.
• Bọọlụ kwesịrị ịgbalite nke ọma, mana ọ bụghị nke ukwuu, na ị dinara ya na azụ gị, ị na-atụgharị ya.
• Họrọ oke bọọlụ kwesịrị ekwesị:
Dayamita = ịdị elu gị
45 cm = n'okpuru 155 cm
55 cm = 155-171 cm
65 cm = 171-186 cm
75 cm = 187-198 cm
2) Dumbbells
Na mbido ọzụzụ, otu dumbbells abụọ nke 2 ma ọ bụ 3 ga-ezuru gị. Mgbe ị gbasiri ike, ịnwere ike ịmalite iji mgbatị dị kilogram anọ na-emega ahụ. Azụta otu ihe eji edozi diski nke dumbbells.
3) Otu oche nwere azụ, mgbidi ma ọ bụ windo windo nke ị nwere ike ijide.
Usoro ọzụzụ maka izu 1-3
| Ihe omumu | Uzo 1 | Uzo 2 | Uzo 3 |
| 1. Ntucha n’elu oche | 15 ugboro ugboro | 15 ugboro ugboro | 15 ugboro ugboro |
| 2. Mgbatị aka na dumbbells si n’azụ isi (ikiaka yiri nke ahụ) | 15 ugboro ugboro | 15 ugboro ugboro | 15 ugboro ugboro |
| 3. Mgbatị aka na dumbbells si n'azụ isi (ikiaka iche) | 15 ugboro ugboro | 15 ugboro ugboro | 15 ugboro ugboro |
| 4. French bench pịa na obi ụtọ | 15 ugboro ugboro | 15 ugboro ugboro | 15 ugboro ugboro |
| 5. Mgbatị nke ogwe aka na dumbbell | 12 ugboro ugboro | 12 ugboro ugboro | 12 ugboro ugboro |
Ndụmọdụ ndụmọdụ
Ije nke mmezu: iweli aka gị, jiri nwayọ gụọ atọ, na-agbada - ise.
Na-eku ume n'oge ogbugbu: ịkwalite / na-agbatị ogwe aka gị, na-ekpochapụ mgbe niile, na-agbada / na-echekwa aka gị - iku ume.
Oche EBERE
Ga-achọ oche kwụsiri ike maka mmega ahụ a. Jide akụkụ nke aka aka na ogwe aka kwụ ọtọ, ọbụ aka na-eche ihu. Kwụ kwesịrị ịdịtụ iche, ikpere ikpere na ogo 90. Debe ibu gi n aka gi ka ikwe gi metu oche. Wetuo onwe gị ala, na-ehu ikiaka gị n’akụkụ ihe dị ka ogo 90. Debe azụ na isi gị ka ị na-agbada. Bilie elu, gbagoo ma na-agbatị aka gị.
Ihe agaghị eme: tinye ubu gi n’ihu, mee ka ikpere gi zuo ike mgbe i na-ebuli elu, hulata aka mgbe ị na-eweda ala, weda isi gị n’ihu.
Olee uru akwara a na-eme ka ọ dị ike?: triceps.
Mgbapụ aka nke aka ndị nwere ntụpọ n'èzí n'èzí (AKA KWURU NKỌ)
Nọdụ ala na egwuregwu mmega. Were aka abuo were were dumbbell. Ndabere isi gi kwesiri ikwe na spain gi. Welite olu ahụ n’elu isi gị, na-achọ ime ka ikpere gị yie ibe gị. Wee wedata mgbada n’azụ isi gị ka ikpere aka gị wee gbagoo na ogo 90.
Ihe agaghị eme: wedata dumbbell ahụ dị oke ala, mee njem, jiri akwara niile nke ogwe aka. Naanị triceps gị kwesịrị ịrụ ọrụ.
Olee uru akwara a na-eme ka ọ dị ike?: triceps.
French bọl pịa
Dina n’elu egwuregwu mgbatị ahụ ka ubu gị, olu gị, na nape gị nọ na bọl ahụ. Debe ụkwụ gị n’ala n’ikpere gị ikpere. Mee ka azụ gị daa ala. Akwara afọ kwesịrị ịdị njọ. Were dumbbells n'aka nke ọ bụla wee bulie ha elu. Were ogwe aka gị gbadaa n'ubu gị (ogwe aka gị kwesịrị iji nwayọ belata, ọ gaghị ada!) Ma bulie ha n'ọkwá mmalite. I kwesiri inwe mmetuta nke akwara na azu ubu gi.
Ihe agaghị eme: welite aka gị na dumbbells elu, n'ụzọ zuru ezu ịgbatị gị ikiaka.
Olee uru akwara a na-eme ka ọ dị ike?: n'ime ime triceps.
Mgbatị Dumbbell
Tinye otu aka n ’oche ma ọ bụ bọl mgbatị. Gaa ihu na azụ gị kwụ ọtọ, ikpere ntakịrị hulatara. Were dumbbell n'aka nke ọzọ gị. Azụ ubu kwesịrị ịdị na azụ, ikpere aka na-agbatị ahụ. Site na ọnọdụ mmalite a, mia ihu ihu gị ala na azụ.
Ihe agaghị eme: Bugharịa ala na azụ na ogwe aka niile ma gbanwee aka.
Olee uru akwara a na-eme ka ọ dị ike?: dum triceps.
Gbaa mbọ hụ na dumbbell ahụ agbagọghị n’aka gị; debe ya n'otu ọnọdụ diagonal n'otu oge, ma ọ bụghị ya, ị nwere ike imerụ aka gị.