Otu Akwara Isi Isi Isi Isi Isi Isi
Otu Akwara Ukwu #1: Obi
Otu Akwara Ukwu #2: Az?
Otu Akwara Ukwu #3: Ogwe aka
Otu Akwara Ukwu #4: Ubu
Otu Akwara Ukwu #5: ?kw?
Otu Akwara Ukwu #6: ?m? Ehi
"Otu akwara" b? kp?mkwem ihe ? na-ada—otu akwara d? nso n'ah? g? nke na-eme mmeghar? yiri nke ah?.
Mgbe ? na-eme ?z?z?, otu isi akwara isii ? kwes?r? ??a nt? na ha b?:
1. Igbe
2. Az?
3. Ogwe aka
4. Ubu
5. ?kw?
6. ?m? ehi
?kek?r?ta akwara site n'ak?k? ah? na-enyere any? aka ?hazi ma hazie mmemme ?z?z? any? nke ?ma.
D?ka ?m?maat?, ? b?r? na ?ch?r? ime ka ah? g? sie ike, ? kwes?r? ilekwas? anya kar?a na mmemme mmega ah? zuru oke ma ? b? usoro ibuli ibu.
?z? ?z?z? ugboro ab?? ma ? b? at? n'izu b? ezigbo nh?r?, mana ? b?r? na ? m?baa ugboro ole ? na-eme, ? ga-eme mmega ah? ngwa ngwa ma mer?? ah?, yab? ?z?z? mgbe niile b? ezigbo omume.
N'aka nke ?z?, ?t?t? mmad? na-elekwas? anya nke ukwuu n'ah? ike d? iche iche d?ka biceps. Mana n'eziokwu, mmega ah? ? b?la b? otu akwara ?n?, uto kwes?r? ?d? n'otu n'otu nke ike na nha akwara kwes?r? ?b? ihe ?z?z? p?tara.
Kama nke ah?, site n'?z? otu akwara isii nd? a kp?t?r? aha n'elu, enwere ike nweta ah? ike d? mma, nke na-agbanwe agbanwe, nke na-eme ka ah? d? mma, ma d?kwa mma. Site n'?z? otu akwara isii nd? a d? mkpa, enwere ike ?mep?ta obere akwara nd? a na-ejik?ta ya nke ?ma. Agbanyegh?, ?ch?p?ta otu esi az? ha na mmemme ?z?z? g? ad?gh? mfe, ? ga-etinye ag?ga na eriri n'ime otu akwara ? b?la iji n?gide na-enwe uru ziri ezi na akwara na ike iji zere enwegh? nhazi ma ? b? mmer? ah? akwara.
Otu Akwara Ukwu #1: Obi
Akwara b? isi nke obi b? pectoralis major, ma ? b? "pec" major. Isi ?r? ya b? inyere aka n'elu aka n'ofe ah?. Agbanyegh?, n'ad?gh? ka ?t?t? akwara nd? ?z?, eriri nke akwara pectoral niile anagh? adaba n'otu ?z?.
Pec major nwere ?t?t? "isi," ma ? b? ebe eriri akwara na-ejik? na ?kp?kp? ah?.
E nwere ebe d? n'ak?k? sternocostal, nke na-ejik? sternum na rbcage na ogwe aka elu g?, yana ebe d? n'ak?k? clavicular, nke na-ejik? ?kp?kp? olu g? na ogwe aka elu g?.
G?n? mere nke a ji d? mkpa?
Mmega ah? nke g?nyere ?kwanye aka n'ihu obi, d?ka ebe a na-agbanye bench na nke na-ebelata, na-emesi ike ebe sternocostal buru ibu nke pecs.
Mmega ah? nke g?nyere ibuli aka elu ma p?? ??n'obi, d?ka nt?ghar? bench nke na-at?ghar? na nke na-ejide az?, na-emesi obere ebe clavicular ah? ike.
Ya mere, ? b?r? na ?ch?r? ?mep?ta obi zuru oke, nha nhata, na nke a kap?r? ?n?, ?ch?r? ilekwas? anya na mmega ah? obi d? ka nd? a:
?Mpempe akw?kw? nkw? barbell d? lar??
?Ogwe aka bench nke na-agbanwe agbanwe nke barbell
?Mpempe akw?kw? bench dumbbell d? lar??
?P?a oche p?a dumbbell gbag?r? agbag?
?Mp?ak?ta bench nke d? nso
?Mp?ak?ta bench nke na-ejide az?
?Mbelata mmiri
Nch?k?ta: Akwara obi nwere ak?k? ab??, ma ? b? "isi" - isi sternocostal na isi clavicular, ? kwes?r? iji mmega ah? nke lekwas?r? anya na isi ab?? ah? iji mee ka uru ah? too nke ?ma.
Otu Akwara #2: Az?
Akwara an? nd? mejup?tara ak?k? az?, nke any? ch?r? ilekwas? anya n'?z?lite, b?:
? Trapezius
?nyà g? na-ejik? az? g? na ubu g?.
? Rhomboids
Rhomboids nd? ah? na-eme ka ubu g? sie ike site n'ijik?ta ha na ?kp?kp? az? g?.
? Latissimus dorsi
Az? nd? ah? na-ejik?ta aka elu g? n'az? g? iji mep?ta ?d?d? d? ka nku.
? ?kp?kp? az?
Ihe nd? na-eme ka ?kp?kp? az? g? gbadaa n'ak?k? az? g? ma na-eme ihe ? t?r? anya ya—mee ka ?kp?kp? az? g? kw?sie ike ma kw? ?t?.
?z?lite az? sara mbara, d? ar?, nke a kap?r? ?n? b? otu n'ime ?z? kachas? mma isi bulie ah? g? site na "ezigbo" gaa na "p?r? iche."
? b?r? na nke ah? b? ihe mgbaru ?s? g?, mgbe ah? ?ch?r? ilekwas? anya na mmega ah? az? d? ka nd? a:
?Barbell deadlift
?Sumo deadlift
?Ogwe mgbap?ta ?gb?ala deadlift
?Nd?da Lat
?Ah?r? eriri n?d?r? ala
?Pulup?
?Chinup
?Ah?r? Dumbbell
?Mechie ah?r? ah?
Nch?k?ta: Az? g? nwere akwara an? buru ibu, mmega ah? kachas? mma maka ?z? ha niile g?nyere ?d?kp? kw? ?t? na kw? ?t?, d? ka ?kp? barbell deadlift, lat pulldown, na dumbbell row.
Otu Akwara #3: Ogwe aka
Ak?k? aka ah? nwere akwara an?:
? Brachii Biceps
? Biceps brachialis
? Triceps
? Mkp?s? aka
Aka ah? b? biceps, triceps, akwara aka, na obere akwara ole na ole nd? ?z?. I kwes?r? itinye ?f?d? ?r? kp?mkwem na biceps na triceps, mana ? nagh? ad? mkpa ka ? r?? ?r? aka ozugbo.
Ya mere, ? b?r? na ?ch?r? ?r? ?r? ma mee ka biceps, triceps, na ogwe aka g? sie ike, ?kwes?r? ilekwas? anya na mmega ah? ogwe aka d?ka nd? a:
?Ntutu agbag? nke Barbell
?Mkp?chi dumbbell
?Mkp?chi ogwe EZ
?Ihe e ji gwep?a isi
?P?a triceps (na eriri ma ? b? aka ígwè)
?Mbelata mmiri
?Igwe eji ar? ?r? n'elu triceps (na eriri ma ? b? dumbbell)
?Mp?ak?ta bench nke d? nso
?Chin?p
?Pullups
Otu Akwara #4: Ubu
Ubu g? nwere akwara at? d? mkpa a na-akp? deltoids.Isi ihe at? nke deltoids b?:
? Ebe d? n'ihu (n'ihu)
? Ebe d? n'ak?k? (etiti)
? Isi ihe d? n'az? (az?)
A na-ejikar? deltoids eme ihe iji mee ka akwara d? n'ak?k? ubu kw?sie ike, d?ka pecs, lats, na biceps.
Deltoid nke d? n'az? na-enyere aka ?d?ta ogwe aka na ?nyà n'az? g?, delto nke d? n'ihu na-enyere pecs aka ?d?ta ogwe aka n'ihu, delto nke d? n'èzí na-enyekwa aka n'?nyà, pecs, na akwara nd? ?z? d? n'olu na az? elu. Welie aka g? gaa n'ak?k?.
Site n'?gbanwe ak?k? nke p?a ma ? b? d?kp?r?, ? nwere ike ?gbanwe ogo nke ?z?z? deltoid ruo ma e jiri ya t?nyere akwara nd? ?z?. D?ka ?m?maat?, igwe p?a n'elu ga-eji ?t?t? ak?k? deltoid n'ak?k? kar?a obi elu, ebe ah?r? barbell ga-eji ?t?t? ak?k? deltoid az? kar?a nke pulldown lat.
? d? oke mkpa ?z?lite isi ihe at? niile nke akwara a n'ihi na ? b?r? na otu n'ime ha ada az?, ? ga-ap?ta ìhè nke ukwuu.
N'?t?t? ak?k?, ?kp?kp? az? na az? ch?r? ?r? kachas? mkpa n'ihi na a na-az? ?kp?kp? az? nke ?ma n'oge mmega ah? obi, ? d?gh?kwa onye na-ahap? ?z?z? obi kwa ?b?ch?.
Agbanyegh?, ?z?z? obi anagh? az? isi ihe ab?? nd? ?z? nke deltoid nke ?ma, ? b? ya mere o ji d? mma itinye ?f?d? mmega ah? nd? ?z? nke na-az? deltoids mp?ta na az? g? n'otu oge.
? b?r? na ?ch?r? ?mep?ta isi ihe at? niile nke deltoids g?, ?ch?r? ilekwas? anya na mmega ah? ubu d?ka nd? a:
?Mwelite ak?k? dumbbell delt
?Dumbbell az? na-ebuli elu
?Ah?r? barbell
?Ah?r? Dumbbell
?Nd? agha p?a
?Mp?ak?ta bench d? lar??
?P?a bench gbadaa
Nch?k?ta: Ubu nd? ah? nwere isi ihe d? n'ihu, ak?k? na az?, ? d? mkpa ka ? tinye mmega ah? nd? na-az? isi ihe at? niile n'ime mmemme g? maka ?d?d? kwes?r? ekwes? na nke nha nhata.
Otu Akwara #5: ?kw?
Ak?k? elu nke ?kw? d? iche iche nwere ?t?t? nnukwu akwara:
? quadriceps nd? ah?
? ?kp?kp? akwara ?kw?
? Nd? glute
? b? ezie na nwa ehi ah? b?kwa ak?k? nke ?kw? n'ihe gbasara nhazi ah?, a k?wara ya iche iche n'ihi ?z? ?z?z? d? iche iche. A ch?r? ka a z?? nke ? b?la n'ime otu akwara nd? a nke ?ma site na mmega ah? d? iche iche.
Nd? Quad
quadriceps b? otu akwara an? buru ibu d? n'ihu ?kw? g?:
? Vastus lateralis
? The vastus medialis
? Vastus intermedius
? Femoris nke rectus
Nd? quadriceps na-ar?k? ?r? ?n? iji gbasaa ikpere ma mee ka úkwù gbat?a.
Ya mere, mmega ah? quadriceps na-eme ka úkwù si n'?n?d? agbat? gaa n'?n?d? agbat? (na-agbag? nkwonkwo) ma na-eme ka ikpere si n'?n?d? agbat? gaa n'?n?d? agbat? (na-eme ka nkwonkwo kw?sie ike).
Mgbe quadriceps d? mma, ha na-etolite isi nke ?kw?.
D?ka ? ga-ah?, mmega ah? quad kacha mma ? nwere ike ime b? mmega ah? njik?ta ?n?, ?t?t? n'ime ha g?nyere iji ibu ar? efu.
? b?r? na ?ch?r? ime ka quads g? d?kwuo elu, ?kwes?r? ilekwas? anya n'ihe nd? d? ka nd? a:
?Barbell az? squat
?Squat n'ihu Barbell
?Dumbbell na-agbaghar?
?P?a ?kw?
?Squat nke Bulgaria kewara ekewa
Hamstrings
?kp?kp? akwara b? otu akwara at? d? n'az? ?kw? g?:
? Semitendinosus
? Semimembranosus
? Biceps femoris
?kp?kp? akwara na-ar?k? ?r? ?n? iji mee ka ikpere g? gbag?? agbag? d?ka ? na-eme site na ?kp? ?kw?, nakwa iji mee ka úkwù g? gbat?a n'omume d?ka úkwù na-eme ka ? gbap?.A na-ekewakwa ak?k? ab?? nke biceps femoris, d?ka ak?k? ab?? nke biceps d? n'aka g?.Agbanyegh?, n'ad?gh? ka biceps, hamstrings na-ab?kar? otu n'ime akwara nd? a na-eleghara anya n'ala ala ah?.
Akwara an? nd? a na-enweta ?t?t? nlebara anya n'ihi na ha buru ibu ma p?ta ìhè kar?a, nke nwere ike ?kpata enwegh? nha nhata akwara n'etiti ihu na az? apata ?kw? nke na-ad?gh? ka ihe ijuanya kamakwa ? na-eme ka ohere nke mmer? ah? d?kwuo elu.
?t?t? mmad? na-eche na ? b?gh? naan? ihe d? mkpa maka ?gba ?kw? b? ?gba ?kw?. ? b? ezie na ?gba ?kw? na-ag?nye ?gba ?kw?, ?gba ?kw? na-ar? ?r? kachas? mkpa. Nke a b? eziokwu kar?s?a maka ?d? ?gba ?kw? ? na-ah?kar? n'?l? mgbat? ah?.
? b?r? na ?ch?r? ?z?lite akwara ?kw? g? nke ?ma, ? kwes?r? ilekwas? anya na mmega ah? d?ka nd? a:
?Barbell deadlift
?Sumo deadlift
?Nd? Romania na-ebuli ihe mberede
?Igwe ?kp? ?kw?
?Barbell, ?t?t? ?ma
?Igwe eji eme ka glute-ham bulie elu
Nd? Glute
Akwara gluteus, ma ? b? "glutes," nwere akwara at? na-akp? isi g?:
? Oke gluteus kachas?
? Obere gluteus
? Mkp?r? gluteus d? n'etiti
Akp?kp? ah? na-ar? ?r? d? mkpa n'?kw?si ike n'?t?t? egwuregwu d? iche iche na n'inweta ike n'ime mmega ah? d?ka ?gba ?s? na ?gba ?s?.
Mana ugbua, ? b?r? na ? z?? ah? g? nke ?ma, ? gagh? ar? ?r? ?z? maka glutes g? n'ihi na ? ga-ar?k? ?r? ?n? na mmega ah? d? n'okpuru ah?.
? b?r? na ?ch?r? ime ka glute g? d?kwuo elu, ?kwes?r? ilekwas? anya n'ihe d?ka:
?Barbell deadlift
?Sumo deadlift
?Nd? Romania na-ebuli ihe mberede
?Ihe na-ebuli Glute/Isolate Glute
?Barbell Hip Press
??s?s? Barbell
Nch?k?ta: Ak?k? elu nke ?kw? ah? b? quadriceps, hamstrings, na glutes, ? ga-ach?kwa itinye mmega ah? nd? na-ar? ?r? akwara nd? a n'ime usoro g? iji mee ka ike na nha ?kw? d?kwuo elu.
Otu Akwara #6: Nwa Ehi
Akwara ab?? d? ike mejup?tara ?m? ehi ah?:
? Gastrocnemius
? Soleus ah?
Akwara gastrocnemius na soleus mejup?tara nwa ehi ah?, nke ? kwes?r? ?z? site na mmega ah? nwa ehi guzoro ?t? na nke n?d?r? ala.
Enwegh? ?t?t? mgbanwe mmega ah? nwa ehi bara uru ? nwere ike ime, mana lee nd? a ma ? b?r? na ?ch?r? ilekwas? anya na:
? Iguzo nwa ehi ebuli igwe
? ?r?go nwa ehi barbell guzo ?t?
? Igwe nwa ehi n? ?d? na-ebuli elu
?igwe nwa ehi inyinya ibu na-ebuli elu
?Ibuli nwa ehi nke otu ?kw?
Oge ozi: N?vemba-10-2022