Otú iwu muscle? Ajụjụ a ewute ọtụtụ na-eme egwuregwu.

Ọtụtụ novice na-eme egwuregwu chọrọ ngwa ngwa na-ewuli elu a ụfọdụ ego nke muscle uka. N'eziokwu, nke a bụ otu n'ime isi ihe abụọ nke egwuregwu ọzụzụ. Nke abụọ na nzube bụ inye enyemaka a arọ. Taa, e nwere ọtụtụ ndị na ụzọ ndị na-akọwa n'ụzọ zuru ezu na otú iwu muscle.

Olee ntọt muscle uka, ngụkọta

Ka ihe atụ, ọ na-enyere aka ịghọta otu n'ime ha. O nwere ike iyi ihe iju, ma ndị mmadụ na-ala scores nwere ihe ụfọdụ na uru n'elu ndị ọzọ. Ihe dị, na-emekwa ụfọdụ na ha arọ, na a arọ na-anara karịsịa maka beginners emega ahụ. Ọ bụrụ na ihe omumu ga arọ, ahụ ga-akpaghị aka nwee nchedo mode na mgbake kwesịrị ngwa ngwa. Iji hụ na akwa siri ọzụzụ ọmụmụ nke usoro a na-nyere na otu ọkara nke ụbọchị ahụ. Practice na-egosi na ndị dị otú ahụ a usoro na-eweta ukwuu arụpụta okwu nke uka nke set, kama ịzụ ọ bụla muscle.

Iji ghọta otú iwu muscle uka dika usoro a, ọ bụ na-agbalị ya na omume. Nke a gbawara n'etiti nwere ike mere atọ nanị ụbọchị a-enwe kwa izu okirikiri. N'ụbọchị mbụ ọ gara elu ahụ, ụbọchị nke abụọ, karị, na-elekwasị anya na ha ụkwụ, na nke atọ na-ewepụtara nanị izu ike na-agbake. Mgbe ahụ ihe niile na-ugboro ugboro. Ọ bụrụ na kpọmkwem akwaga muscle iche iche, n'ụbọchị mbụ nke Ngabiga deltoids, ma ọ bụ trapezoid, mgbe nnukwu pectoral mọzụlụ, azụ mọzụlụ na ogwe-aka-akwara, biceps na triceps.

Nzube nke a usoro ọzụzụ bụ ike na mmetụta nke a ujo aka ahu, ma si otú na-amanye ya ka ọ na-agụnye niile ndokwa maka mgbake. Ugbu a ka ọ dị mkpa ebukọtala bụla mmega ikwu n'ụzọ zuru ezu na nke ajụjụ nke otú iwu muscle. N'ụbọchị mbụ ọ dị mkpa ịrụ push-acha ọkụ ọkụ elu uru ahụ, oge nke ọ bụla obibia dịkarịa ala 5 sekọnd. Worth eme pushups n'ala na 2 tent maka banyere 6-10 ugboro. Mgbe ime vetikal push-acha ọkụ, nke na-rụrụ mgbe guzo ya aka isi n'ala, 3 tent nke ugboro 6. Nke a na-ewusi trapezius uru. Mgbe n'ịrụ push-acha ọkụ n'etiti akwado 3 tent, na-eme 10-12 repetitions. Nke a na-enye ohere karịa ọrụ si obi uru. Na kasị ala mgbe na nke a na-egbu oge maka 2 sekọnd maka nke ọ bụla ugboro ugboro. Mgbe push-ịtọ mkpa iji mee mgbanwe sere na mmanya na-ejide a obosara adịgide. Ọ dị mkpa na-emetụ ndị crossbar obi, onye kwesịrị 3 tent, 8-10 reps ọ bụla. Nke a mmega ga ịzụlite na broadest muscle nke azụ. Mgbe a na-eme tightening n'azụ push-triceps, nke gị mkpa ịdabere aka ya na bench, na onye ga-ele anya n'ihu, shop ga-n'azụ gị, ogwe aka ga-kpudo na elbows dị ka n'ubu nkwonkwo, 3 tent nke 6-8 repetitions. Mgbe ọ gụchara dị push-acha ọkụ, mkpa ka ị gaa na mmanya na ịchụkwudo reverse adịgide, 3 ibugo onu maka 8-10 repetitions.

Otú iwu muscle uka ụkwụ, agwa ihe omumu n'ụbọchị nke abụọ. Ọ na-amalite na-agba agba ọkụ elu 15 nkeji, mgbe ahụ, rụrụ squats na a arọ ị na-ala n'ihi na 6-8 tent nke 10-12 ugboro ọ bụla. Mgbe ahụ, finalizing apata uru site na ekwe ikpere, dina ya afo, 3 tent nke 8-10 repetitions. Agwụ a okirikiri nke na-amụ nwa ehi akwara, nke dị mkpa ka ị were were ịrị na mkpịsị ụkwụ gị na-ada azụ, na otú 3 tent, 10-12 repetitions niile.

Olee otú ngwa ngwa iru muscle

Ọtụtụ mgbe na-ewelite ajụjụ a. Iji dozie nsogbu a na-enye ọtụtụ ndị na ụzọ, ma atụla amaghị ihe, n'ihi na nke akwara adịghị na-eto eto dị ka mushrooms mgbe mmiri ozuzo. Akwara set - a kpara usoro, na na a na-emejuputa atumatu dị ka atụmatụ, mkpa ka ị na-rube isi na oge eme, ntụrụndụ, akpan akpan nri. Ipị ọsịsọ muscle olu mkpa na-elekwasị anya ọzọ na-azụ nnukwu muscle. Nke a pụtara na itukwu-acha ọkụ na 4 obibia, na 8-10 repetitions ọ bụla, bench na a ewekarị ọnọdụ a call 3, 6-8 repetitions na onye ọ bụla deadlift 4 nleta 8 ọ bụla reps ga-abụrụ dabara n'ime oge gị na klas . Ọ ga ịzụlite n'úkwù, obi na azụ uru. Large uru na-eto eto ngwa ngwa ma si otú sere nke a muscle otu ndị dị otú ahụ dị ka ihe atụ, ndị biceps na triceps aka.

Otú iwu muscle uka ibu

Iji mụta otú e si wuo muscle, mkpa ka ị na-edu ndị na-esonụ iwu: mepụta ọzụzụ na a kacha onwe-ya arọ, họrọ ndị omume na supersets, nke na-agụnye ọrụ nke nnukwu iche iche nke uru ahụ, na-azụ na ibu, ịkwaga a pụrụ iche nri na-akwalite uto nke muscle uka izuike zuru ezu maka zuru Mbelata oge.