Otu isi akwara 6
Otu nnukwu akwara #1: Igbe
Otu nnukwu akwara #2: Az?
Otu nnukwu akwara #3: ogwe aka
Otu nnukwu akwara #4: Ubu
Otu nnukwu akwara #5: ?kw?
Otu nnukwu akwara #6: ?m? ehi
Otu "an? ah?" b? kp?mkwem ihe ? na-ada - otu akwara d? nso na ah? g? nke na-eme mmeghar? ah?.
Mgbe ? na-az? ?z?z?, otu isi akwara isii ? kwes?r? ??a nt? b?:
1. Obi
2. Azu
3. Ogwe aka
4. Ubu
5. ?kw?
6. Nwa ehi
?hazi akwara site na ak?k? ah? na-enyere any? aka ?hazi na ?hazi mmemme ?z?z? any? nke ?ma.
D?ka ?m?maat?, ? b?r? na ?ch?r? ime ka ah? g? d? elu d? ike, ? kwes?r? ilekwas? anya kar? na mmemme mgbat? ah? zuru oke ma ? b? usoro ibuli ibu.
?z?z? ugboro ab?? ma ? b? at? n'izu b? nh?r? d? mma, ma ? b?r? na ? na-am?ba ugboro ugboro, ? ga-agba ?s? ngwa ngwa na ?b?na mer?? ah?, ya mere ?z?z? mgbe nile b? àgwà d? mma.
N'aka nke ?z?, ?t?t? nd? na-elekwas? anya nke ukwuu na uru ah? d? ka biceps. Mana n'ezie, mmega ah? ? b?la na-eme site na otu akwara ?n?, uto ziri ezi nke ike na nha nke otu ah? kwes?r? ?b? ihe ?z?z? p?tara.
Kama nke ah?, site n'?z? otu akwara isi isii nd? a kp?t?r? aha n'elu, enwere ike nweta ?d? ah? d? nro, ah?ike na nke mara mma. Site n'?z? otu isi akwara isii nd? a, enwere ike ?mep?ta otu obere akwara jik?tara ya nke ?ma. Otú ? d?, ?ch?ta otú e si az? ha na usoro ?z?z? g? ad?gh? mfe, ? ga-ejiri ag?ga na eri site na otu akwara nke ? b?la iji n?gide na-enweta uru ziri ezi na uru ah? na ike iji zere mmer? ah? ma ? b? mmer? ah?.
Otu nnukwu akwara #1: Igbe
Isi akwara nke obi b? isi nke pectoralis, ma ? b? "pec" isi. Isi ?r? b? inyere aka elu aka n'ofe ah?. Otú ? d?, n'ad?gh? ka ?t?t? akwara nd? ?z?, eriri nke akwara pectoral anagh? ejik?ta ya na otu ?z?.
Isi pec ah? nwere ?t?t? “isi ihe,” ma ? b? ebe akwara akwara na-ejik?ta na skeleton.
Enwere ebe sternocostal, nke na-ejik?ta sternum na ?g?r?ga na ogwe aka elu g?, yana ebe mgbawa, nke na-ejik?ta ?kp?kp? olu g? na ogwe aka elu g?.
G?n? mere nke a ji d? mkpa?
Mmega ah? g?nyere ?kwanye ogwe aka n'ihu obi, d? ka ebe a na-ebip?ta bench na agbada, na-emesi ebe sternocostal buru ibu nke pecs.
Mmega ah? g?nyere ibuli ogwe aka elu na p?? ????n'obi, d? ka ebe a na-at?ghar? bench na-at?ghar? na az?, na-emesi ebe clavicular d? ntak?r? ike.
Ya mere, ? b?r? na ?ch?r? ?z?lite obi zuru oke, nha anya, nke ak?wap?tara nke ?ma, ?ch?r? ilekwas? anya na mgbat? obi d?ka nd? a:
?Mpempe mkpisiaka bench
?T?ghar?a ihe nr?bama bench
??k?k? dumbbell bench
?T?ghar?a dumbbell bench p?a
?Mp?aji bench d? nso
?Ntughar? bench na-ejide
?Nt?nye
Nch?k?ta: ?kp?kp? obi nwere ak?k? ab??, ma ? b? "isi ihe" - sternocostal na clavicular point, na ? ga-eji mmega ah? na-elekwas? anya isi ihe ab?? ah? iji mee ka uru ah? d?kwuo elu.
?
Otu akwara #2: Az?
An? ah? an? nke mejup?tara nnukwu az?, na nke any? ch?r? ilekwas? anya na mmepe, b?:
? trapezius
?nyà g? jik?tara ?kp?kp? az? g? na eriri ubu g?.
? Rhomboid
Rhomboids na-eme ka eriri ubu g? kw?sie ike site na ijik?ta ha na ?kp?kp? az? g?.
? Latissimus dorsi
Lats na-ejik?ta ogwe aka elu g? na az? g? ka ? b?r? ?d?d? nku.
? ?kp?kp? az? az?
Nd? na-ese ?kp?kp? az? na-agba ?s? na ?kp?kp? az? g? wee mee kp?mkwem ihe ? ga-at? anya ya - mee ka ?kp?kp? az? g? kw?sie ike ma kw? ?t?.
?mep?ta az? obosara, nke siri ike, nke ak?wap?tara b? otu n'ime ?z? kachas? mma isi were ah? g? si "d? mma" gaa na "p?r? iche."
? b?r? na nke ah? b? ebumnuche g?, mgbe ah? ?ch?r? ilekwas? anya na mmega ah? az? d? ka nd? a:
?Barbell nw?r? anw?
?Sumo nw?r? anw?
??nyà- mmanya egbu egbu egbu
?Ndaghachi az?
?Ah?r? eriri ?d? ?d?
?Pullup
?Chinup
?Ah?r? Dumbbell
?Mechie ah?r?
Nch?k?ta: Az? g? nwere nnukwu akwara an?, yana mmega ah? kachas? mma maka ?z? ha niile g?nyere ?d?r? n'ah?r? na kw? ?t?, d? ka barbell deadlift, lat pulldown, na dumbbell row.
?
Otu akwara #3: ogwe aka
Ogwe aka b? nke nwere m?z?l? an?:
? Biceps brachii
? Biceps brachialis
? Triceps
? Ogwe aka
Ogwe aka b? nke biceps, triceps, m?z?l? ihu, na obere akwara ole na ole nd? ?z? mejup?tara. ? ga-ag?nye ?f?d? ?r? kp?mkwem na biceps na triceps, ma ? d?gh? mkpa ka ? na-ar? ?r? aka aka ozugbo.
Yab?, ? b?r? na ?ch?r? ?r? ?r? ma wusie biceps, triceps, na ihu aka g? ike, ?kwes?r? ilekwas? anya na mmega ah? ogwe aka d? ka nd? a:
?Barbell curl
?Dumbbell curl
?EZ-bar curl
??kp?kp? okpokoro isi
?Triceps pressdown (ji eriri ma ? b? ígwè aka)
?Nt?nye
?Triceps n'elu p?a (ya na USB ma ? b? dumbbell)
?Mp?aji bench d? nso
?Chinups
?Pullups
?
Otu akwara #4: Ubu
Ubu g? nwere akwara at? a maara d? ka deltoids.Isi ihe at? nke deltoids b?:
? Ebe ihu (n'ihu)
? Isi n'ak?k? (n'etiti)
? Ebe az? (az?)
A na-eji deltoids eme ihe n'?z? b? isi iji mee ka otu akwara d? n'ak?k? ubu, d? ka pecs, lats, na biceps.
?nyà d? n'az? na-enyere nd? lat na ?nyà aka na-ebute ogwe aka n'az? g?, oghere nd? d? n'ihu na-enyere nd? pecs aka ime ka ogwe aka na-aga n'ihu, na n'èzí na-enyere aka ?nyà, pecs, na uru nd? ?z? d? n'olu na elu az? welie ogwe aka g? n'ak?k?. .
Site n'?gbanwe ak?k? nke p?a ma ? b? d?p?ta, ? nwere ike ?gbanwe ogo nke a z?r? deltoid n'ak?k? akwara nd? ?z?. D?ka ?m?maat?, ihe nr?bama n'elu ga-eji ?t?t? ngwugwu deltoid mp?ta kar?a nke elu, ebe ah?r? barbell ga-eji ?t?t? n'az? deltoid ngwugwu kar?a nkw?s? lat.
? d? ezigbo mkpa ?z?lite isi at? nke uru ah? a n'ihi na ? b?r? na otu n'ime ha daa n'az?, ? ga-ap?ta nke ?ma.
Maka ?t?t? ak?k?, ak?k? ak?k? na az? na-ach? ?r? kacha mkpa n'ihi na a z?r? az? nke ?ma n'oge mgbat? obi, ? d?gh?kwa onye na-amali ?b?ch? ?z?z? obi.
Agbanyegh?, ?z?z? obi anagh? az? nke ?ma isi ihe ab?? deltoid nd? ?z?, nke mere na ? kacha mma ?g?nye mmega ah? ?z? na-az? delts g? na az? n'otu oge.
? b?r? na ?ch?r? ?mep?ta isi ihe at? niile nke deltoids g?, ?ch?r? ilekwas? anya na mgbat? ubu d? ka nd? a:
?Dumbbell n'ak?k? delt na-ebuli elu
?Dumbbell n'az? delt na-ebuli elu
?Ah?r? mgb?
?Ah?r? Dumbbell
?Nd? agha p?a
??kp?kp? bench d? lar??
?T?ghar?a bench p?a
Nch?k?ta: Ubu b? isi ihe d? n'ihu, n'ak?k? na az?, ? d? mkpa na ? na-ag?nye mmega ah? na-az? ihe at? niile na mmemme g? maka nlele ziri ezi, nha anya.
?
Otu akwara #5: ?kw?
Ak?k? elu nke ?kw? b? ?t?t? nnukwu akwara:
? quadriceps
? ?kw? ?kw?
? glutes
? b? ezie na nwa ehi b?kwa ak?k? nke ?kw? n'ihe gbasara usoro ah?, a na-ak?wa ya iche iche n'ihi usoro ?z?z? d? iche iche. Otu ? b?la n'ime akwara nd? a kwes?r? ka ejiri mmega ah? d? iche iche z?? nke ?ma.
Nd? Quad
quadriceps b? otu nnukwu akwara an? d? n'ihu ?kw? g?:
? Vastos lateralis
? Vastos medialis
? The vastus intermedius
? Isi femoris
Nd? quadriceps na-ar?k? ?r? ?n? iji gbasaa ikpere na ?gbat? úkwù.
Ya mere, mmega ah? quadriceps na-ebute hips site n'ogo d? ogologo gaa n'?n?d? na-agbanwe agbanwe (na-ehulata nkwonkwo) ma mee ka ikpere si n'?n?d? na-eme ka ? d?kwuo ogologo (na-agbat? nkwonkwo).
Mgbe quadriceps na-etolite nke ?ma, ha na-etolite isi nke ?kw?.
D? ka ? ga-ah?, mmega ah? kacha mma quad ? nwere ike ime b? mmega ah? na-agbak?ta ma na-ag?nyekar? iji ibu ar? efu.
? b?r? na ?ch?r? ?bawanye quads g?, ?kwes?r? ilekwas? anya na ihe nd? d? ka nd? a:
?Barbell az? squat
?Barbell n'ihu squat
?Dumbbell iku ume
?P?a ?kw?
?Bulgarian gbawara squat
Nd? Hamstrings
?kw? ?kw? b? otu akwara at? d? n'az? ?kw? g?:
? Semitendinosus
? Semimembranosus
? Biceps femoris
Mkp?s? ?kw? na-ar?k? ?r? ?n? iji gbanwee ikpere d?ka ? na-eme na hamstring curls, na ?gbat? úkwù na mmega ah? d? ka mkpali hip na ?nw?.A na-ekewakwa biceps femoris na "nt?p?" ab?? ma ? b? ak?k?, d? ka biceps na ogwe aka g?.N'ad?gh? ka biceps, Otú ? d?, hamstrings na-ab?kar? otu n'ime akwara nd? a na-eleghara anya na nke d? ala.
Nd? quads na-enweta ?t?t? nlebara anya n'ihi na ha buru ibu ma b?r? nd? a ma ama, nke nwere ike ime ka ah? ghara ?d? n'etiti ihu na az? nke apata ?kw? nke na-ab?gh? nan? na-ele anya ma na-abawanye ohere nke mmer? ah?.
?t?t? nd? mmad? nwere echiche na-ezigh? ezi na squats ab?gh? ihe niile hamstrings ch?r?. ? b? ezie na squats na-ag?nye hamstrings, quads na-ar? ?t?t? ?r?. Nke a b? eziokwu kar?s?a maka ?d? squats ? na-ah?kar? na mgbat? ah?.
? b?r? na ?ch?r? ?z?lite hamstring g? nke ?ma, ?ch?r? ilekwas? anya na mmega ah? d? ka nd? a:
?Barbell nw?r? anw?
?Sumo nw?r? anw?
?Romanian egbu egbu
?Igwe ihe eji eme hamstring
?Barbell ?t?t? ?ma
?Igwe na-ebuli Glute-ham
Nd? Glutes
An? ah? gluteus, ma ? b? "glutes," nwere m?z?l? at? nke na-akp? isi g?:
? Gluteus maximus
? Gluteus minimus
? Gluteus medius
Nd? glutes na-ekere òkè d? mkpa n'ime ka ah? g? kw?sie ike n'?d? egwuregwu d? iche iche yana n'?kwalite ike na mmega ah? d? ka ihe na-egbu egbu na squats.
Ma ugbu a, ? b?r? na ? na-az? ah? ala g? nke ?ma, ?kwesighi ?r?kwu ?r? maka glutes g? n'ihi na ? ga-ar?k? ?r? ?n? na mgbat? ah? d? ala.
? b?r? na ?ch?r? ?bawanye glutes g?, ?kwes?r? ilekwas? anya na ihe nd? d? ka:
?Barbell nw?r? anw?
?Sumo nw?r? anw?
?Romanian egbu egbu
?Glute lifter/Glute Isolate
?Barbell Hip Press
?Barbell squats
Nch?k?ta: Ak?k? elu nke ?kw? b? nke quadriceps, hamstrings, na glutes, ? ga-ach?kwa itinye mgbat? nd? na-ar? ?r? ah? ike nd? a n'ime usoro g? iji bulie ike na nha ?kw?.
?
Otu akwara #6: Calvs
Ihe mejup?tara akwara ab?? d? ike mejup?tara nwa ehi:
? Gastrocnemius
? The soleus
The nwa ehi mebere nke gastrocnemius na soleus m?z?l?, ma nke ? ch?r? ?z? site guzo na ?d? nwa ehi omume.
Enwegh? ?t?t? ?d? mmega ah? nwa ehi bara uru ? nwere ike ime, mana ebe a b? nd? ah? ma ? b?r? na ?ch?r? ilekwas? anya na:
? Igwe na-ebuli nwa ehi guzoro ?t?
? Nwa ehi mgbaba kw? ?t? na-ebuli elu
? An? ?d? nwa ehi ebuli igwe
?Igwe nwa ehi na-ebuli ?ny?nya ibu
?Otu nwa ehi d? ar? nke otu ?kw? na-ebuli elu
Oge nzipu: Nov-10-2022