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Egwuregwu Delta

Akpa squats

Sandbag Bearhug Squat, nke a na-akpọkwa bekee squat, bụ ọrụ ọzọ na-arụ ọrụ na nsị ihu ihu. Ha dị iche na ha na-agụnye ọnụ ọgụgụ dị ukwuu nke akwara ahụ maka nhazi nke nhazi ahụ: deltas, biceps, trapeziums na forearms. Agbanyeghị, nnukwu ibu ahụ ka dịkwa na quadriceps na akwara gluteal.


Omume a natara aha a na-adịghị ahụkebe, n'ihi nkọwa nke arụmọrụ ya: onye na-eme egwuregwu ga-eme squats, na-agbanye akpa dị arọ ma ọ bụ akpa ájá n'ihu ya, nke na-eyighị ka njide anụ ọhịa bea nke onye ọ tụrụ. Ma usoro ihe omumu nke ihe omumu a yiri nke ndi ozo, ya mere oburu na ibughi onye ozo, anyi kwadoro ka ndi ozo bu ihe omuma gi.

Usoro mmega

  1. Were akpa ma ọ bụ akpa ájá sitere n'ala ma dozie ya n'ogo obi, dị ka a ga-asị na ị na-amakụ ya na ogwe aka gị. Mee ka azụ gị kwụ ọtọ, mee ka anya gị dịrị n'ihu gị, tinye ụkwụ gị nke ọma karịa ubu gị, ma tinye sọks gị n'akụkụ n'akụkụ.
  2. Idobe azụ gị na iku ume, gbutuo onwe gị. Njupụta ahụ kwesịrị ijupụta, mana buru n'uche na na ala akpa ekwesịghị iru n'ala. Wetuo onwe gị ala ruo mgbe ị ga - eji biceps metụ ụmụ ehi gị n’agbụ, n’agwaghị spain gị gburugburu sacrum ahụ. Ibu ibu nke ihe omume a dị obere, yabụ na ọ dịghị mkpa pụrụ iche maka eriri egwuregwu na ikpere-ikpuchi.
  3. Na-enweghị ike ime ka anụ ọhịa bea gị daa mbà ma ghara ịgbanwe ọnọdụ ahụ, bilie n'ọnọdụ mbido, na-eku ume. Mgbe ị na-ebili, ikpere kwesịrị ịkwaga n'okporo ụzọ ụkwụ, ọ nweghị ikpe ewetala ha n'ime.

Ihe mgbagwoju anya na bear squats

Sandbag proMee akpa 10 na-ebuli n’ubu, akpa ume 10 n’ụkwụ nke ọ bụla na akpa n’ubu, na anụ ọhịa bea 10 na akpa. Naanị 5 gburugburu.
Gwé ojiiMee ndị na-eme mkpọtụ 15, burpe 20, 15 na-adọta, na 20 bekee squats na akpa. Enwere okirikiri 3 na mkpokọta.
JamesonMee 10 Sumo Deadlifts, 10 Igbe Jumps, na 15 Bear Sack Squats. 4 gburugburu na ngụkọta.

Lelee vidiyo ahụ: Squats and Deadlifts Workout - At Home Lower Body Workout (August 2025).

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