Multifunctional mgbatị akụrụngwa na-ebuli ihe ndina bench pịa ogbe N'ogbe
Multifunctional mgbatị akụrụngwa na-ebuli ihe ndina bench pịa ogbe N'ogbe
Maka akwa ndị na-ebuli arọ nkịtị n'ahịa, obosara nke ebe a na-ebipụta bench anaghị agbanwe agbanwe, ọ bụghị nke a na-agbanwe agbanwe, yana nke siri ike, ma ọ bụ 77CM ma ọ bụ 105CM.
Ihe ndina anyị na-ebuli elu telescopic nwere ọgụgụ isi ọhụrụ, nke nwere obosara bench a na-agbanwe agbanwe [77--105CM], dabara maka ụdị mgbatị ahụ niile.
Kedu ihe kpatara ịhọrọ akwa telescopic dị arọ:
Enwere ike idozi obosara, ọ bụghị naanị na enwere ike ịhazi ya dị ka ọnụ ọgụgụ onwe onye, nha ohere, kamakwa omume ojiji nkeonwe na nhazi ọkwa nke mmega ahụ akwara, njide sara mbara bụ ịkpali akụkụ mpụta nke pectoralis isi, njigide dị warara na-akpali elele nke ime. nke pectoral muscle, na ewepụghị push bụ imega n'etiti obi, otú The price-arụmọrụ ruru bụkwa nnọọ elu.
Nkọwa ngwaahịa
Obere akara ukwu, obosara nwere ike ịhazigharị yana mpịaji.Enwere ike imezi elu na ọnọdụ 6.
Ụdị obosara dị iche iche na-agbanwe agbanwe, kwesịrị ekwesị maka mkpa dị iche iche nke ndị mmadụ.
Squat na bench pịa.Enwere ike imezi elu nke ihe nrịbama bench nke barbell na gia ise, na ịdị elu nke oghere squat free nwere ike gbanwee na gia isii.
A na-edozi ihe owuwu etiti yana nchekwa sayensị ma nwee ikike ibu dị elu.
Otutu gia mmezi, ọkwa dị iche iche nke ọzụzụ.
Ịgba akaebe nkwalite gburugburu ebe obibi
Nchedo gburugburu ebe obibi, iyi nguzogide, nkwụsi ike, ọsọ na nchebe ala bụ àgwà anyị na-achụso mgbe niile!
Nweta nkwalite gburugburu ebe nchekwa efere barbell, ọnụ ahịa na ezigbo, Jupụtara na ezigbo ígwè ntụ ntụ ciment ngwakọta, gburugburu ebe obibi na-eguzogide eyi n'ala.
Steel okpukpu abụọ nchekwa nut, nchara niile dị mma ma na-adịgide adịgide, bolt nru ububa dị mfe iji rụọ ọrụ, anaghị amị amị, kwụsie ike na mgbochi.
Ụzọ mmega ahụ nkịtị:
Na-adọpụ azụ site n'ọnọdụ dị elu:Debe obi gị, afọ na úkwù gị elu, aka ka obosara karịa ubu gị, jiri ọbụ aka gị jide lever n'ihu wee dọta aka gị n'ihu n'olu gị, ka ị na-eku ume, jidesie ike maka 2 sekọnd.Na-emega ahụ nke ukwuu pectoralis isi, akwara ogwe aka, na akwara azụ.
Ndabere ala:Ịnọdụ na bench dumbbell, si n'elu isi gị kwatuo ogwe osisi ahụ ruo n'obi gị, laghachi azụ n'otu ụzọ ahụ ma megharịa mgbatị ahụ.Na-emekarị mgbatị ahụ latissimus dorsi, teres major, wdg.
Agba agba:Nọdụ ala n'elu plank dị elu na ụkwụ gị gbatịpụrụ n'ihu.Mee mgbatị ahụ nke ọma na biceps.
Curl nọ ọdụ:Nọdụ ala n'elu plank dị n'azụ, were aka abụọ jide mmanya ahụ, ma bulie elu na ala.Mee mgbatị ahụ nke ọma na biceps.
Barbell bench press:Dina ala n'azụ gị na bọọdụ ahụ, were aka abụọ jide ogwe osisi ahụ, wee gbagoo na ala.Na-emega ahụ nke ọma na pectoralis isi, akwara afọ, biceps.
Nọdụ ala:Dina ala n'azụ gị na plank ma jiri abs gị dọpụta ahụ gị elu.Na-emekarị mgbatị ahụ n'afọ.
Barbell Front Neck Press:Guzosie ike na ụkwụ abụọ, jiri aka abụọ jide ogwe kwụ ọtọ, njide dị ntakịrị karịa ubu.Welie barbell ahụ n'ubu gị, n'ọbụ aka gị elu, ma kwalie barbell ahụ n'ihu gị ruo mgbe ogwe aka gị kwụ ọtọ n'elu isi gị.Na-emekarị mgbatị ahụ n'ihu deltoid.
Eluli ụkwụ na-adị mfe:Dina n'afọ gị n'ọkpụkpụ ụkwụ nke mere na azụ nkwonkwo ụkwụ gị dị n'okpuru ebe a na-atụgharị, n'elu mmegharị ahụ, kpachie biceps gị ike, wee jiri nwayọọ nwayọọ laghachi azụ na mmalite.Na-emekarị mgbatị ahụ biceps femoris.
Mgbasa ara nnụnụ na-efe efe:Debe obi gị, afọ na úkwù gị elu, aka ka obosara karịa ubu, jide ọbụ aka gị gaa n'ihu, wetuo aka gị ma gbadaa n'ihu olu gị, kupụ ume n'otu oge ahụ, jidesie ike maka 2 sekọnd.Na-emega ahụ nke ukwuu pectoralis isi, akwara ogwe aka, na akwara azụ.
