Akụkọ

Ebe ọtụtụ mmadụ na-arụ ọrụ ugbu a n'ihu kọmputa, ịnọdụ ala ruo ogologo oge nwere ike ime ka ime ogwe aka gị wulite.Arm flab adịghị mfe ida mgbe o tolitere, ọ ga-emekwa ka ahụ gị dị elu ka ibu.Yabụ na anyị ga-aka mma ka ogwe aka ahụ dị gịrịgịrị.Ị maara omume nke dumbbell na-ejide aka nru ububa?

Biceps gbatịa
Ihe omume 1:
Nọdụ ala na stool square, azụ kwụ ọtọ, ụkwụ na-ejikọta ọnụ n'ala, aka abụọ na-ejide dumbbell n'akụkụ abụọ nke ahụ, ọbụ aka chere ibe ya ihu, ubu dị jụụ.

Ihe omume 2:
Kwuo ikpere gị, welie dumbbells n'ihu ubu gị, tụgharịa ọbụ aka gị ihu n'obi gị, machie ogwe aka gị elu n'akụkụ gị, jide 3 sekọnd, ma laghachi n'otu ọnọdụ.

Mgbakwunye arọ (mmega ahụ n'ime ogwe aka elu)
Ihe omume 1:
Jide dumbbell n'aka ọ bụla, ka ogwe aka gị daa n'ihu gị, ọbụ aka chere ibe gị ihu, ụkwụ n'obosara n'ubu, ikpere na-ehulata ntakịrị n'ihu gị, afọ banye.

Ihe omume 2:
Gbatịa ogwe aka gị n'akụkụ ọ bụla ruo mgbe dumbbells dị elu ubu.Jide maka sekọnd 3, wee jiri nwayọọ nwayọọ weghachi ogwe aka gị n'ọnọdụ nke mbụ.

1. Guzo na ụkwụ gị gbasaa n'obosara (ihe dị ka 50cm), jide dumbbells n'akụkụ mpụta nke apata ụkwụ abụọ ahụ, mee ka ahụ gị kwụ ọtọ wee lee anya n'ihu maka 20 sekọnd.

2. Guzo na ụkwụ gị gbasaa n'obosara (ihe dịka 50cm), gbadaa ikpere gị, jide dumbbells n'aka gị ma welie ha n'ọkwa obi.Debe ahụ gị ogologo na anya n'ihu gị maka 20 sekọnd.

3, gbasaa ụkwụ gị, guzoro na ikpere na-ehulata ntakịrị (ihe dị ka 50cm), jide dumbbell n'aka abụọ ma welie ya n'ogo dị ka obi gị, dumbbell dị ihe dịka 30cm n'ime obi gị, ihe omume na-ewe 20 sekọnd.

4, guzoro na ụkwụ gị mepere emepe (ihe dị ka 50cm), jide dumbbells n'aka gị, gbadaa ikpere gị ma tinye otu njedebe nke dumbbells n'ala, na anya n'etiti dumbbells abụọ na ụkwụ gị ihe dịka 30cm, mmegharị ahụ na-adịru maka 20 sekọnd.

5. Guzo na ụkwụ gị gbasaa n'obosara (ihe dị ka 50cm), jide dumbbells n'aka gị, welie aka gị elu ma gafee ha n'obi gị.Mee ka ahụ gị kwụ ọtọ na anya gị na-ele anya n'ihu maka 20 sekọnd.