Ike ibuli dumbbells na obi

E nwere ọtụtụ ezigbo CrossFit dị mma n'ebe ahụ. Otu n'ime ha bụ ebuli ike nke dumbbells na igbe (aha Bekee bụ Dumbbell Split Clean), nke na-enye onye na-eme egwuregwu ohere iji ọtụtụ akwara ike. A na-anata ibu ebumnuche ahụ site n'apata ụkwụ, nwa ehi na akwara gluteal, yana biceps nke bodybuilder.

Iji mee mmega ahụ, ị ​​ga-achọ dumbbells dị mma na ibu. Ike ibuli dumbbells na obi zuru oke maka ma ndị ọkachamara egwuregwu na ndị mbido.

Usoro mmega

Ọ bụrụ na onye na-eme egwuregwu na-eme ihe niile dị na teknụzụ n'ụzọ ziri ezi, mgbe ahụ ọ ga-enwe ike ịrụ ọrụ ọtụtụ akwara na-enweghị ihe mmerụ ahụ. Iji mee nke a, onye na-eme egwuregwu ga-agbaso usoro algorithm na-esonụ maka ịme ike nke dumbbells na obi:

1. Guzo n'akụkụ akụrụngwa egwuregwu, dobe ụkwụ gị ubu obosara iche. Were dumbbells n'aka abụọ.
2. Gbadaa n’ala. Debe azụ gị ogologo. Dumbbells kwesịrị ịdị na ọkwa ikpere.
   
3. Site n'enyemaka nke ịba ụda, tụba akụrụngwa egwuregwu n'ubu. Hụ ikiaka gị. Ọ dịkwa onye na-eme egwuregwu mkpa iji otu ụkwụ gafere n’ihu ọzọ n’azụ.
   
4. Guzosie, dobe ụkwụ gị ubu obosara ma kechie aka gị n'akụkụ nke mgbago ahụ, wee gbadaa mgbatị ahụ n'apata gị.
5. Tinyegharịa ije ahụ ọtụtụ oge.

Jiri ihe eji eme egwuregwu na-emega ahụ ike. Soro usoro mmega ahụ - iji nweta nsonaazụ, ị ga-arụ ọrụ na-enweghị mmejọ. Lekọta nchekwa gị ma lelee ike nke dumbbells tupu ịmalite ọzụzụ ahụ. Ọ ga-aka mma ma ọ bụrụ na oge izizi ị na - eme mmega ahụ n'okpuru nduzi nke onye nkuzi nwere ahụmahụ. Ọ ga-egosi gị mmejọ ma nyere gị aka ịmepụta usoro ọzụzụ ọzụzụ dị mma.

Ogige ọzụzụ nke Crossfit

Ndị na-eme egwuregwu na-etinye aka na ọzụzụ kpụ ọkụ n'ọnụ ga-arụ ọrụ ọsọ ọsọ. Ọnụ ọgụgụ nke ugboro ugboro na ike ibuli nke dumbbells na obi n'otu n'otu. Ọ dabere na akụkọ ntolite ọzụzụ gị, yana ebumnuche nke ọzụzụ ahụ.

Lelee vidiyo ahụ: Homemade Concrete Dumbbells. Easy DIY Exercise Equipment (August 2025).