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Igwe anaghị agba nchara, dị ka ihe igwe a na-ejikarị eme ihe, enwetala ewu ewu n'ọtụtụ ebe n'ihi arụmọrụ ya pụtara ìhè. Karịsịa na ụfọdụ ngwa pụrụ iche, igwe anaghị agba nchara chọrọ ka ọ nwee ihe ndị na-abụghị magnetik. Ọdịdị magnetik nke igwe anaghị agba nchara nwere njikọ chiri anya na nhazi nhazi ya, ihe mejupụtara kemịkalụ, usoro nhazi, na ụzọ ọgwụgwọ okpomọkụ. N'isiokwu a, ka anyị lebakwuo anya na ihe ndọta na ihe na-emetụta igwe anaghị agba nchara.
Ngwongwo Igwe Ọdụdọ na Ihe Na-emetụta Igwe Igwe anaghị agba nchara:
Mbụ, gbasara nhazi nhazi, igwe anaghị agba nchara nwere ike ekewa n'ime ụdị dị iche iche dị ka austenitic igwe anaghị agba nchara, martensitic igwe anaghị agba nchara, na ferritic igwe anaghị agba nchara, nke ọ bụla ji ụdị kristal dị iche iche na njirimara magnetik mara. Austenitic igwe anaghị agba nchara, nke nwere ihe owuwu cubic kristal gbadoro ụkwụ na ya, anaghị abụkarị magnetik. N'ụzọ dị iche, igwe anaghị agba nchara ferritic, nke na-egosipụta ihe owuwu cubic kristal nke gbadoro ụkwụ na ya, na-egosipụtakarị njirimara ferromagnetic. Ka ọ dị ugbu a, igwe anaghị agba nchara martensitic, na-enwe usoro kristal tetragonal dabere na ahụ, na-abụkarị ihe na-abụghị magnetik ma ọ bụ nke na-adịghị ike.
Nke abuo, ihe mejupụtara kemịkalụ nke igwe anaghị agba nchara na-emetụtakwa ihe ndọta ya. Ọdịnaya nke alloying element, dịka ọmụmaatụ, na-ekere òkè. Austenitic igwe anaghị agba nchara, nke nwere ụfọdụ nickel, na-akpaghasị nhazi nhazi nke atom ígwè n'usoro n'ime ihe ahụ, na-egbochi ịmepụta ngalaba magnetik dị irè. Nke a na-akọwa ihe mere austenitic igwe anaghị agba nchara na-abụkarị ndị na-abụghị magnetik. N'aka nke ọzọ, igwe anaghị agba nchara ferritic, nke na-enweghị nickel n'ozuzu ya ma nwee ọgaranya na ígwè, na-enwe mmetụta ferromagnetic siri ike.
Ọzọkwa, usoro nhazi nwere ike ịkwalite njirimara magnetik nke igwe anaghị agba nchara n'ọnọdụ ụfọdụ. Dịka ọmụmaatụ, ịrụ ọrụ oyi na-ewebata nrụrụ na igwe anaghị agba nchara, na-agbanwe nhazi ngalaba magnetik ya wee na-ewusi njirimara magnetik ya ike. Ịrụ ọrụ oyi na-eme ka ọnụọgụ nke ferrite dị na igwe anaghị agba nchara ma gbanwee nhazi ọka dị n'ime ya, na-eduga n'ịbawanye ihe ndọta.
Na mgbakwunye, usoro ọgwụgwọ okpomọkụ na-emetụta njirimara magnetik nke igwe anaghị agba nchara site na mgbanwe okpomọkụ. Dịka ọmụmaatụ, ịkwụsị n'oge ọgwụgwọ okpomọkụ nwere ike gbanwee nhazi ngalaba magnetik nke igwe anaghị agba nchara n'okpuru ọnọdụ okpomọkụ dị elu, na-ebute mwepu ma ọ bụ nkwụsị nke ihe ndọta. N'ozuzu, igwe anaghị agba nchara nke emechara nke ọma nwere ike ijigide ihe ndị na-abụghị magnetik. Ọzọkwa, igwe anaghị agba nchara ferritic na-atụfu akụrụngwa ferromagnetic ya wee bụrụ paramagnetic mgbe ọ dị ọkụ karịa okpomọkụ Curie.
Summary
Na nchịkọta, igwe anaghị agba nchara, dị ka ihe alloy nwere arụmọrụ pụrụ iche, nwere ihe ndọta na-emetụta ọtụtụ ihe. Na ngwa bara uru, ịhọrọ ụdị igwe anaghị agba nchara kwesịrị ekwesị dabere na ihe achọrọ na ọnọdụ dị oke mkpa. Dịka ọmụmaatụ, n'ime ngwa na-achọ ihe ndị na-abụghị magnetik, dị ka ngwa ahụike na ngwaọrụ eletrọnịkị, igwe anaghị agba nchara austenitic bụ nhọrọ kacha mma. N'aka nke ọzọ, n'ọnọdụ ndị chọrọ akụrụngwa magnetik, dị ka electromagnets na moto, martensitic ma ọ bụ ferritic igwe anaghị agba nchara nwere ike họrọ iji hụ na igwe anaghị agba nchara arụ ọrụ na-egbo mkpa ọrụ.
Kedu ihe kpatara ịhọrọ Sino igwe anaghị agba nchara?
Daalụ maka ịgụ isiokwu anyị na anyị nwere olileanya na ọ ga-enyere gị aka ịghọta nke ọma ihe ndọta na ihe na-emetụta igwe anaghị agba nchara. Ọ bụrụ na ị na-achọ ndị na-ebubata na ndị na-emepụta igwe anaghị agba nchara, anyị ga-adụ gị ọdụ ka ị gaa Sino igwe anaghị agba nchara.
Dị ka onye na-ebubata igwe anaghị agba nchara si Shanghai China, Sino Stainless Steel na-enye ndị ahịa ihe dị elu igwe anaghị agba nchara, igwe anaghị agba nchara, igwe anaghị agba nchara, tubes igwe anaghị agba nchara, na igwe anaghị agba nchara na ọnụ ahịa dị oke asọmpi.
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Bitcoin, Litecoin, Ethereum, Dash, Monero, Bitcoin Cash, Zcash, Dogecoin, Ripple na ndị ọzọ altcoins nabatara ebe a. Nzuzo lekwasịrị anya Cloudzy VPS Bochum ikpo okwu na-enye ndị ọrụ ikike enweghị aha ka ha na-enye cryptocurrency ka ụzọ ịkwụ ụgwọ ọzọ. Cloudzy, onye na-eweta VPS zuru ụwa ọnụ, emeela nke a ọrụ ya site n'inye ndị ọbịa nchekwa na-arụ ọrụ dị elu, na-agụnye nhọrọ ịkwụ ụgwọ cryptocurrency gbasasịrị. Nke a na-enye ndị ọrụ ohere ijikwa njikwa data ha na azụmahịa ego na ụwa dijitalụ na-agbanwe mgbe niile. Họrọ atụmatụ nwere 16TB nchekwa maka ihe nkesa nkeonwe gị, na-enye saịtị gị ohere. Atụmatụ Bochum VPS anyị nwere ọtụtụ nhọrọ maka ahụmịhe nchekwa na enweghị nkebi. Ị ga-enweta ihe ngwọta a pụrụ ịdabere na ya, ngwa ngwa, ahaziri nke ọma nke dabara na mkpa gị. Ndị ọrụ Cherry na-enye ọrụ VPS abụọ bụ isi: Cloud VPS na VPS Nchekwa. Ọrụ ndị a na-anya isi n'ọtụtụ atụmatụ, nwere ọdịiche dị na RAM, ike nhazi, na ikike nchekwa. Site na nnabata Cloud VPS, ndị ọrụ nwere ike bulie CPU, RAM, na nchekwa ha ngwa ngwa maka arụmọrụ emelitere.
https://mediasuitedata.clariah.nl/user/llemaranmi1981
Ihe nkesa bụ kọmputa nke onye na-elekọta weebụ gị na-echekwa faịlụ na ọdụ data achọrọ maka weebụsaịtị gị. Mgbe ọ bụla onye ọbịa n'ịntanetị chọrọ ịbanye na webụsaịtị gị, ihe nchọgharị ha na-eziga arịrịọ na sava gị, nke na-ebufe faịlụ ndị dị mkpa site na ịntanetị. VPS Bochum na-enye gị ihe nkesa mebere nke na-eme ka ihe nkesa anụ ahụ; Otú ọ dị, n'eziokwu, a na-ekesa igwe n'etiti ọtụtụ ndị ọrụ. Ka azụmahịa gị na-etolite ma na-etolite, otu ahụ ka ọrụ nnabata webụsaịtị gị kwesịrị. Ka azụmahịa gị na-etolite, ma ọ bụ ọ bụrụ na ị na-atụ anya mmụba okporo ụzọ maka otu ihe kpatara ya, ịchọrọ onye na-eweta weebụsaịtị nke nwere ike ijikwa mmụba na okporo ụzọ. Bochum webụsaịtị a na-agbanwe agbanwe na-abawanye ebe nchekwa na ike nhazi dị na webụsaịtị gị mgbe mkpa bilitere. Ịkwesịrị ịgbakwunye nnabata email, nchekwa data karịa, ngalaba ngalaba, wdg.? Ụlọ ọrụ nnabata weebụ kwesịrị ntụkwasị obi kwesịrị inwe ike gboo mkpa mgbanwe nke azụmahịa gị.
Daalụ maka ịkekọrịta. Agụrụ m ọtụtụ n'ime blọọgụ gị, dị mma, blọọgụ gị dị ezigbo mma.
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Echiche gị lekwasịrị m anya na ọ masịrị m nke ukwuu. Daalụ. Enwere m ajụjụ maka gị. https://www.binance.com/en-IN/register?ref=UM6SMJM3
Yabụ, na nke a, anyị enweghị quad na-enye aka
mmega ahụ dị ka nke ukwuu n'ihi na anyị anọghị n'ebe ahụ buru ibu dị ka anyị nọ n'azụ azụ nke Squat.
Banye na ebe anọ niile ma kwụzie otu ụkwụ
n'ụzọ niile nke ọzọ ka ị ga-enwe ike ma welie ya ogologo ruo n'uko.
Ụfọdụ nsogbu ndị mmadụ nwere ike inwe na akpụkpọ anụ nke mpaghara azụ ha gụnyere mgbatị, pimples na cellulite.
Ebe ndị a niile bụ ihe ịma mma naanị (nke pụtara na ha nwere mmetụta na ọdịdị gị naanị),
Ọtụtụ ndị mmadụ na-achọ ọgwụgwọ ọnọdụ ndị a n'ihi ihe ịchọ mma.
(Ọzọ, ọ bụrụ na nke ahụ bụ ihe mgbaru ọsọ gị.) Ọ bụrụ na ịchọrọ ịmepụta ahụ ike, gbanwee oriri calorie gị na ọzụzụ ọzụzụ ike n'otu aka ahụ.
Ọ bụrụ na ị na-ehi ụra na nzọụkwụ-elu, ọ bụ oge na-eteta na
tinye ha na mgbatị ahụ glute gị. Nnyocha sitere na 2020
chọpụtara na nrịgo elu ahụ nwere mgbatị akwara gluteus maximas kacha mma n'etiti a
ọnụ ọgụgụ nke mgbatị ahụ na-ewu ụlọ glute kacha mma.
Ị nwere ike ime ka ọkpụkpụ hip bụrụ ihe ịma aka site na nguzogide
band ma ọ bụ barbell. Dị ka ọmụmaatụ, ị nwere ike ịmepụta onwe gị na onwe gị
dobe mgbịrịgba furu efu n'ọkpụkpụ úkwù gị.
Debe mmanya ahụ maka nkwụsi ike ma rụọ ụgbọ oloko dịka ị na-emekarị.
Ọzụzụ kwa ụbọchị nwere ike ịdị ka ụzọ kachasị mma isi nweta ọganihu kacha mma,
mana nke ahụ abụghị ikpe. Otu ebumnuche ọzọ nwere ike ịbụ na ị naghị eri nri nke ọma na ị nwetaghị protein nke gị
anụ ahụ ga-arụrịrị anụ ahụ muscular glute.
Otu n'ime nnukwu ihe kpatara na ụwa anaghị etolite bụ na ị naghị eme usoro mgbatị ahụ glute kpọmkwem maka medius na minimus.
Ị nwere ike ime ka mpụta ụkwụ dị n'akụkụ na-esiwanye ike
site n'itinye eriri mgbochi looped gburugburu apata ụkwụ gị (dị n'elu ikpere) ma ọ bụ nkwonkwo ụkwụ gị.
N'agbanyeghị egwu ụda aha, deadlift
dị mfe n'ezie ozugbo ị ghọtara ha.
Akwụkwọ akụkọ nke Power and Conditioning bipụtara nyocha nke
kwetara na ndị nwụrụ anwụ na-enyere aka ịzụ gluteus
maximus, yabụ na anyị enweghị ike ịpụpụ ha na okirikiri.
Enwere ọtụtụ ọdịiche dị iche iche, mana anyị ga-akọwa ndụmọdụ gbasara otu esi eme ya
ime a Romanian deadlift na dumbbells.
Mgbe ịmalitere mgbatị ahụ, ị na-atụba nnukwu oriri na-ama jijiji na anụ ahụ gị.
Ma mgbe ị nọgidere na-eme otu oriri, ha agaghị eme ya
ka iju gị anya ma ọ bụ masị ya ọzọ. Ịgbanwe ogbo ka ọzọ nke
ụkwụ, anyị na-achọpụta hamstrings, otu ọzọ
nke ndị isi egwuregwu na egwu egwu anụ ahụ ala anyị. N'emegide
N'ihe ị nwere ike iche, eriri ụkwụ abụghị naanị atọ - ha nwere anụ ahụ dị iche iche anọ.
Jiri ibu na-aga n'ihu site na ibido a
Mkpa ọkụ dị arọ ma na-emeso usoro gị ruo a
thicker eguzogide band. Anyị chọrọ idowe mkpịsị ụkwụ na-atụ aka ala ka anyị
na-ekwu banyere na N'ezie nke glute ule. Ọ bụrụ na ị naghị eme otu ihe dị ka ike
dị ka usoro ịwa ahụ, imetụta ọkwa hormone gị ka ọ nwee mmetụta na nchekwa abụba bụ
ka ọtụtụ mbadamba ihe na-eme ka mgbada dị ka gluteboost na-atụ aro ka ọ rụọ ọrụ.
Agbanyeghị na ha abụọ bụ mmegharị hip hinge, ha na-eme nkewa dị iche iche nke glute max.
Enwere ike zụrụ nkewa ala site na ya
Mgbanwe nke RDL. A ga-azụ ngalaba glute max elu
n'ime 45 ° azụ ndọtị. Nke a dị mkpa maka glute zuru ezu
mmepe, dị ka anyị ga-amasị omume nke na-akwadebe glutes dị ka
ọtụtụ akụkụ nke uru ahụ dị ka a ga-enweta. The oke uru nke
úkwù úkwù bụ ụgbọ oloko a na-eji ụkwụ agbagọ agbagọ
ebe. Buru n'uche, ikpere gbadara agbagọ ga-alaghachi azụ azụ ma mee ka ọrụ glutes dịkwuo elu.
Agbanyeghị, anyị nwere ike imebi hamstrings'
na-arụ ọrụ na mgbatị hip ozugbo anyị na-ehulata ikpere anyị n'ihu.
N'ezie, ụfọdụ ndị nwere ike na-elekwasị anya naanị n'inweta oke ibu, mana ọrụ glute
ha na-eme na-egosi enweghị mmasị doro anya na-ewusi ike
glutes, karịsịa n'ime ndọtị. Mgbe ịmalite ngọngọ ọzụzụ, MEV gị
dị oke ala yana otu ahụ ka MRV gị kwa izu. Ya mere, ị ga-ahụ ụzọ dabara gị mkpokọta
ọnụ ọgụgụ ọzụzụ dịtụ mfe n'ime mbelata ugboro ole,
yiri 2x kwa izu kwa otu akwara, dịka ọmụmaatụ.
Dịka ọ dị mma, ị marala nke ọma ugbu a
usoro mgbatị ahụ, na mweghachi n'etiti nnọkọ na-eme ngwa ngwa, na-enye ohere a
Ugboro microcycle dị elu ka ọ bụrụ nke nwere ezi uche.
N'ebe a, ị nwere ike imeziwanye ugboro ole gị
ntakịrị, ikekwe na nkezi nke ihe dịka 3x kwa otu akwara, dịka ọmụmaatụ.
Na nke ikpeazụ otu ma ọ bụ abụọ mesos, gị kwa-nnọkọ MEVs dị nnọọ elu
na MRV gị kwa izu ka ukwuu.
Akpọrọ gị asị ịkwụsị ya, n'agbanyeghị na ị hụghị ọtụtụ ihe dị iche na nke gị
piich mgbe ị na-eji otu kettlebell oge ọ bụla ị na-enweta ume site na nke gị
mgbatị ahụ na-ewu glute. Contreras na-akọwa, sị: “Ihe na-adịkarị ụkọ na ngwugwu ụmụ nwanyị ndị na-agbalịsi ike itolite nri nri nri ha bụ ibu ibu mgbe niile.
Ndị a niile bụ mgbatị ahụ glute na-arụ ọrụ, yabụ na ị ga-abụrịrị na mgbatị ahụ maka ndị a ma ọ bụ nwee ezigbo nhazi mgbatị ụlọ.
Nzọụkwụ elu na-agba ọkụ glutes gị ma nye ụfọdụ cardio ma ọ bụrụ na emee ya ngwa ngwa.
Naanị ihe ị ga-achọ maka mmega ahụ bụ a
nzọụkwụ ma ọ bụ ikpo okwu dị elu iji mepụta ogo ogo 90 na ikpere gị.
Ịdị ala na squat na-arụ ọrụ ọ bụghị naanị mọzụlụ dị n'úkwù gị, mana ụmụ ehi, isi, na apata ụkwụ gị nke ọma.
Dị ka njem niile dị oke mma, ịmepụta ihe a kpụrụ akpụ nke ọma na-ewe oge
na agbanwe agbanwe. Otu n'ime ndụmọdụ m kacha ukwuu bụ ịnọrọ
usoro mgbatị ahụ gị ma bụrụ onye na-emetụta ya na usoro ahụ.
"glutes" bụ nkenke maka akwara gluteal na akụkụ dị oke mkpa nke yinye azụ gị. Budata ngwa Ọzụzụ Gymshark
ma nweta ọtụtụ mmega ahụ n'efu site n'ikike ịchọta nhazi na nzaghachi ọ bụla
ka ị na-aga. (Ọ na-adịghịkwa akaha ka affix Gymshark 66… Anyị free zuru ụwa ọnụ ike ịma aka ga-agbanwe ndụ gị na nanị 66 ụbọchị).
Dịka nsonaazụ ngwụcha nke ọnọdụ ahụ, a ga-ama aka nkwụsi ike gị niile
squatting ngagharị. Gụkwuo na mmemme ndị ọkachamara kwadoro, ndụmọdụ vitamin, ihe omume egwuregwu ike kachasị ọhụrụ, yana n'ozuzu ya
ọtụtụ mkpali na-eduzi ego gị. Ịchọta na ọ na-esiri ike ibu
Ogwe dị n'ihu oche ebe na-enweghị obi na ikpere gị na-adaba?
Ịrụ ọrụ glutes gị tupu mgbatị ahụ dị mkpa iji jide n'aka na ọ dị mma na
Mgbakwụnye muscular niile site na nnọkọ ahụ. Cheta, nhọrọ na mgbatị ahụ na ike dị oke mkpa
iji zere mmerụ ahụ na-emebiga ihe ókè na ịkwalite ahụ ike zuru oke.
Nye mgbatị ahụ ndị dị na ntuziaka a otu agba, ma n'oge na-adịghị anya ị ga-ahụ mgbanwe ụfọdụ dị egwu.
Ọ bụrụ na ị naghị eme mgbatị ahụ glute nke na-elekwasị anya na anụ ahụ glute 3 niile, ọ bụ.
oge ịmalite. Ngwa gị kwesịrị ịdị na-arụ ọrụ mgbe niile ọtụtụ mmemme mmega ahụ kachasị na nke kachasị, dị ka squats na mkpali hip.
Mgbe emechara mmegharị gị, gbanwee gburugburu mgbatị ahụ ngwa ngwa n'ime mmemme gị ka ị nweta glutes n'akụkụ niile.
Dịka ọmụmaatụ, ị nwere ike ịrapagidesi ike na isiokwu ndị e gosipụtara ebe a,
Otú ọ dị mgbe izu iri na abụọ gasịrị, chee echiche banyere ịgụnye na Bulgarian bechapụ squats ka ụkwụ gị na-aga n'ihu.
Ọkwa mbụ na nbudata bụ na glutes, dị ka ọtụtụ akwara,
yiri ka ọ na-erite uru site na nkuzi ụfọdụ n'ime usoro atọ niile edepụtara n'elu.
Enwere ike belata 50% dị iche iche n'etiti oke (5-10) na ọkụ (20-30),
dị ka loading dịgasị iche iche ka egosipụtara na ọ bụ uru nwere ike ime n'onwe ya.
Site na itinye mgbatị ahụ ndị a ga-enye gị ohere ịrụ ọrụ nke ọma na
usoro iwu glutes siri ike. N'uche
ka ịgbanwee ihe ọ̀tụ̀tụ̀ dị arọ, setịpụ, na nkwụghachi iji kwekọọ n'ọkwa ahụ ike gị na ọganihu gị
oge.
Mana n'ime ụgbọ mmiri Romanian, ha ga-arụ ọrụ na ntakịrị ntakịrị
akụkụ dị iche iche. Nnyocha e mere n'oge na-adịbeghị anya kwadoro na squats miri emi na-ebute ugboro abụọ gluteus maximus hypertrophy nke ọkara squats na-eme.
Ya mere, ọbụlagodi mgbe squats miri emi siri ike ma bụrụ ihe ịma aka nke teknụzụ, ọ dị ka ọ bara uru
iji squat miri emi, ọbụlagodi mgbe ọ pụtara na ị ga-ewere
ụfọdụ (ma ọ bụ ọtụtụ) arọ kwụsịrị nke mmanya ahụ. Akpọrọ squat aha
"Eze nke ihe omume niile" (ma ọ bụ eze nwanyị, ị ga-eme),
na mgbe ọ na-abịa glute ọzụzụ, ọ na-adị ndụ dị ukwuu dị ka hype.
Mmega ahụ ike gara aga abụghị naanị mmegharị maka glutes - mmemme cardio nwekwara ike bụrụ nke ọma.
usoro iji tinye aka gị n'okpuru.
Ọ bụrụ na ịchọrọ ịmepụta glutes siri ike, ị ga-eme ya
kwesịrị ime usoro mgbatị ahụ na omume na-elekwasị anya na muscular ndị ahụ
anụ ahụ. "glutes" bụ n'ezie uru atọ dị iche iche - gluteus maximus (anụ ahụ kachasị ukwuu), gluteus.
medius, na gluteus minimus. Ọkpụkpụ hip bụ isi
lekwasịrị anya gluteus maximus site na mgbatị hip.
Mgbatị azụ na-azụ agbụ azụ na-enweghi nsogbu na spain.
Gbalịsie ike ịmalite na-enweghị nguzogide ka ị na-etinye uche na iji glutes na
mee mmegharị ahụ. Ị nwere ike ịgbakwunye nguzogide dị ka
ị na-eji ma arọ ma ọ bụ eriri na-aga n'ihu. Ndị mmadụ n'otu n'otu na-achọ
arụ ọrụ glute dị elu nke ọma kwesịrị iche echiche banyere itinye nke a n'ime
ha glute usoro. Mbelata nke abụba anụ ahụ, ọkachasị n'úkwù, ga-agbakwunye
nyere aka iburu na ịbawanye ọdịdị nke buttocks.
Mgbe ịmalite ilekwasị anya n'ịzụ ọzụzụ na ịkwado gluteus medius, ị ga-ahụ ọganihu ka mma
na karịa yiri mbelata ọzọ na
ikpere mgbu. Na mgbakwunye, ị ga-enyere pelvis gị aka ka ọ kwụsie ike n'ebe kacha mma, nke mere na
ị gaghị echegbu onwe gị maka imerụ ahụ n'oge mgbatị ahụ ma ọ bụ ịgba ọsọ.
Gluten dị ala na-arụ ọrụ dị mkpa n'ịkwụsi ike pelvis n'oge mmegharị ahụ
kwekọrọ na ịga ije ma ọ bụ ịwa ahụ, na glutes na-adịghị ike nwere ike ibute mgbu na muscular
ahaghị nhata. Kwuo ikpere kacha mma ogo iri itoolu na ikpere ekpe na
Ọkwa 90, na-esote gị. Si na ya pụta
ngụgụ na ogologo ije site n'itinye ụkwụ aka ekpe gaa n'ihu n'ime ngụgụ.
Ọ bụrụ na ị dị ọhụrụ ime mgbatị ahụ, malite site n'itinye aka tupu ịkwaga n'ime omimi ogo 90 dị omimi.
"glutes" nke bụ okwu na-emekarị maka akwara gluteal anyị bụ n'ezie na ọ bụghị naanị otu akwara,
Otú ọ dị atọ. Agụụ glute a kacha mara amara
na nnukwu bụ Glute Max. Nke a ga-eme ihe fọrọ nke nta ka ọ bụrụ
niile nke udi na size nke anyị butt.
N'oge a, jide n'aka na ị ga-enyocha ebe mkpịsị ụkwụ gị - ha kwesịrị ịtụ aka ozugbo, ọ bụghị akụkụ ya.
Ọ bụrụ na ị na-eche na ị nnọọ n'ezie na-eche ya, ukwuu, Otú ọ dị e nwere ohere ị nwere ike ghara
emela nlele ahụ na ụdị kwesịrị ekwesị. Ọ bụrụ na ị naghị enwe mmetụta a, ọ bụ ihe na-egosi gị
kwesịrị ịga n'ihu ịgụ akwụkwọ. A na-ebutekarị mmerụ ahụ site na ya
kacha nta na nkezi mgbe nke siri ike. Ọ dị mma inwe
echiche nke ịdị njọ ma ọ bụ echiche gị kacha mma
na ya ka ị nwee ike ikpebi ihe ị chọrọ ime na-esote.
N'ụzọ doro anya, ị kwesịrị ịgakwuru dọkịta ka ị nweta ya
kasị dị irè echiche banyere nke a, ma ị ga-enwe ezi uche nanị site na-ekiri nke
pụtara ọ na-eche. Ịga ụlọ ọgwụ dị n'ógbè bụ oge niile nhọrọ nke abụọ,
kwekọrọ na ndị a n'ebe ahụ na mpaghara ebe dị ka
CVS.
Maka mmega ahụ nwere olu na ike, otu ugboro n'izu nwere ike ịdị mma maka ya
ọtụtụ n'ime unu. Ikekwe ikwugharị ya otu ihe dị ka ụbọchị 5-7 ọ bụla, na-adabere
na nhazi oge gị na otu esi agbake gị, na mgbe ọ bụla ị na-eche na ị nwere ike iti ihe dị arọ gị mbụ.
Ọ bụrụ na ị kụrụ usoro atọ nke 5 reps, ị ga-emeziwanye nke ahụ
arọ maka mmega ahụ na-esote ma nọgide na nke ahụ ruo
ị nwere ike ime atọ x 5 ozugbo ọzọ.
Abụba ọ bụla na-eme ka abụba na-arụ ọrụ na-ewe oge, anyị enweghị ike ịgụta nsonaazụ na a
otu ụbọchị. Anyị kwesịrị ịdị na-agbanwe agbanwe na mgbatị ahụ na kichin maka ọnwa ole na ole gara aga
karịa ka anyị nwere ike ịhụ nsonaazụ. Ị ga-enyekwa mbelata ọzọ ụfọdụ ezumike enwetara nke ọma dịka
mmega ahụ anaghị agụnye ibunye ọkpụkpụ azụ dịka ụdị dị iche iche
dị iche iche na style glute mgbatị.
Ọbụlagodi na ị bụ onye na-eme egwuregwu, onye na-agba ọsọ, ma ọ bụ naanị onye na-arụsi ọrụ ike,
ị ka chọrọ ịkụzi glutes gị. Ihe omumu a
a na-eche maka ike ọ bụla na mmepe akwara, ị ga-enwe ike nweta nsonaazụ dị mma
nke abụọ na ya. Ọzọkwa, ị nwere ike na-arụ ọrụ n'ime ogologo mmegharị ahụ dị ogologo n'okpuru ibu, nke
dị mma maka ọganihu muscle. Ka anyị gaa n'ihu njem nleta Europe na
si Romania gaa Bulgaria! The Bulgarian cut up squat abụghị naanị ọmarịcha ụgbọ oloko quad mana na mgbakwunye, ụgbọ oloko mara mma maka ọnụọgụ.
nke anụ ahụ muscular gluteus gị. Dị ka squat, ndị glutes na-arụsi ọrụ ike na-arụsi ọrụ ike n'ogologo ogologo, n'akụkụ ala nke mmegharị ahụ.
For that, you have to embrace both compound and isolation shoulder exercises.
We’ve assembled a pattern routine with two top-rated workouts for each of the 4 areas.
At first blush it’d appear to be plenty of volume, but it’s really only 5 sets per area.
• The posterior deltoid (rear) works with the lats to move the
arms backwards. Resistance bands are the ideal software for training the shoulders at home, and they’re extraordinarily moveable too!
First, you’ll want to explode through your reps in the course
of the concentric part (the upward motion), and make certain you use a full vary.
Then during the eccentric section (the downward motion), you’ll need to move slowly down to the starting
place and repeat. Resistance band workouts are difficult and could have your heart fee pumping
via the roof. No rest between workouts, full one train after the opposite till all three are completed.
Complete three rounds earlier than moving on to the following superset
of three rounds.
Compound movements like this have interaction quite lots of muscle mass and enhance
muscle-building hormones higher than movements that don’t.
It Is a favorite of bodybuilders who are wanting to
build strength and athleticism within the offseason, like in Steve Cook Dinner’s shoulder and arms exercise.
Our shoulder workout is designed to add muscle mass to all sides of your shoulders and makes
use of each low and high-rep sets to maximize power and muscle growth.
Like the name hints, the dumbbell lateral raise works your lateral deltoids.
If you need to construct sturdy, muscular shoulders, incorporating the best shoulder workouts into your workout routine
is essential. Bent over flyes are good for dumbbell shoulder workouts focusing
on the rhomboid muscular tissues in your upper back and shoulder area.
The weight used should cause you to achieve muscular failure
someplace inside your chosen rep range. This is done
the identical because the low-pull, however maintain your elbows straight
and carry out an explosive shrug as soon as the bar passes your knees.
Brett Williams, NASM-CPT, PES, a senior editor at Men’s Well Being, is a licensed coach and former
pro soccer participant and tech reporter.
You can find his work elsewhere at Mashable, Thrillist,
and other shops. Always seek the advice of with a qualified healthcare professional previous to beginning any
food plan or exercise program or taking any dietary
mgbakwunye.
This is when the rear delts are highly activated, as shown within the image above.
Nonetheless, by letting my elbow drift upwards and away from my sides,
there’s much less lat activation, and more rigidity
placed on the rear delts. One of the biggest errors
folks make with shoulder coaching is failing to include
sufficient dumbbell exercises into their routine.
Your goal ought to be to carry out each repetition as slowly as possible to make
sure you have interaction your shoulder muscles effectively.
By incorporating susceptible swimmers into your shoulder workout
routine, you can help to enhance your shoulder well being in varied ways.
A cable runs through a series of pulleys and attaches to handles,
bars, or ropes that you simply grasp to carry out numerous
workout routines. Doing this train initially of your shoulder training will allow
you to do better during overhead presses and lateral raises.
This article supplies a comprehensive method to complete shoulder training so you can get
probably the most out of your exercise routine.
We shared 12 nice shoulder exercises you’ll have the ability to implement to stay wholesome by way of bodily exercise without enduring shoulder injuries.
If you’re new to this kind of exercise, you can at all
times find a personal trainer that will help you with kind and method.
Exercise remedy was shown to be just as effective as receiving steroid injections for shoulder ache.
Moreover, complete shoulder coaching contributes to your common well being by maintaining you active, which may
help enhance your general high quality of life. You can stand, kneel, or sit on the cable machine
and use the rope attachment, or you’ll be able to simply use a
resistance band instead.
Behind the neck press, however, stimulates all three
heads of the shoulder. Alternatively, you can do two cables,
urgent up with a impartial grip to target the front delts and triceps more.
If your elbows drop, it could possibly cause your latissimus dorsi muscle tissue to have interaction extra,
which might flip the exercise into more of a regular wide-grip cable row.
Now, it’s a pretty simple train, and anybody can do it successfully,
making it ideal for measurement and power features.
This unilateral model makes it potential to lift your
hand larger and get a longer stretch at the bottom,
thereby generating extra work for the posterior deltoid.
Don’t push via the ache, you danger rising the symptoms as an alternative of easing them.
The lateral deltoid doesn’t receive sufficient attention from the shoulder press alone.
Researchers additionally discovered that standing shoulder presses achieved larger involvement from
the core musculature.
It’s received a ton of caffeine, some Huperzine A
for further focus, and even some Bio-Perine to improve bio-availability and absorption.
They’re filled with low high quality elements, and are pitifully
under dosed. In my humble opinion, Pre Jym is certainly one of the best pre exercises in the marketplace proper now,
and I’m going to elucidate exactly why.
With a resume like that, you’d assume this pre-workout would hit its mark in all kinds of the way.
Pre-workout can provide you an additional 1% enhance however won’t
make up for a shitty diet and training. Taking a bunch of pre-workout with
out dialing within the food plan and training is like stepping
over $20 bills to pick up pennies. It’s third-party examined and
GMP licensed, and it has 5,000 mg of L-citrulline and 300 mg of caffeine to assist you power by way of your training.
300mg of caffeine anhydrous combined with nootropics like Alpha-GPC,
L-Tyrosine, and Huperzine A keeps your vitality excessive and focus locked
in. It’s made by Roar Ambition, a premium supplements company and
costs $45 per bottle usually; but we selected to buy the ‘ultimate
ammo crate’ to reduce the value of every bottle to $37.50.
Nonetheless, there is actually a solid amount of proof displaying that
DIM may be an androgen antagonist, which is very unhealthy if your objective is to spice up testosterone.
We do not like their inclusion of this controversial ingredient.
So in essence, in case you are low on time after your exercise and have a tendency to have a light-weight abdomen – Submit Jym
BCAA and Carbs is a particularly effective full spectrum muscle builder.
N-Acetyl L-Cysteine – This is a extremely steady type of the amino acid l-cysteine, one
of many few sulfur containing amino acids. Additionally known as NAC, n-acetyl l-cysteine performs
a key role in muscle restore and studies show that supplementation could
scale back the onset of muscle fatigue (1). It’s clear to us that Jim Stoppani made
Pre-Jym because it’s the pre workout complement he always needed.
We took our time evaluating and preparing our Pre-Jym evaluate
and should notice that this is a actually pleasant pre exercise.
This web site is professionally laid out, supplying you with an actual concept of
why the product is so good and justifying each of the ingredients.
If you also have Publish JYM Fast-Digesting Carb (Dextrose) and wish to add it to the stack, mix a scoop
of it together with your Submit JYM BCAAs+ Restoration Matrix if you have
the same taste for each. If you have completely different flavors of the 2 Submit
JYMs and don’t want to mix them, take the dextrose first after which sip on the Restoration Matrix.
(2) If you even have Publish JYM Fast-Digesting Carb (Dextrose) and
need to add it to the stack, combine a scoop of it along with your
Submit JYM BCAAs+ Restoration Matrix if you have the same flavor
for both. The two stacks are the Summer Season Shred Lite
Stack and the Summer Season Shred Excessive Stack.
The quantity in Pre JYM is roughly equivalent to two-three cups of espresso.
Consultants agree that 200–300 mg of caffeine a day is
a comparatively average quantity for adults. To avoid sleep
issues, don’t take within six hours of going to bed.
I am passionate about being match and lively, so making a weblog about my expertise with totally different merchandise that help
me keep healthy made sense to me. Please contact me at any time if you want to guest post
or promote on-site. The only different factor to name out is the
two grams of sugar per serving, which, I personally don’t have problem with, but some folks do.
There are no hidden agendas, no fluff — just rigorous research.
Also, I can perceive if a company uses pure sweeteners and flavors and makes a shitty-tasting
pre. However I struggle to grasp how a company like JYM, utilizing artificial sweeteners and flavors,
can’t make its product taste first rate. I purchased Pre JYM with
my very own hard-earned money, without the corporate knowing I’d
be writing this review. I had my hopes up thinking that a sport scientist-designed pre-workout would
possibly even be the true deal. It doesn’t do a lot by itself, however it can enhance the absorption of other dietary supplements.
You need to decide between optimizing the endurance from beetroot or the major target and power from caffeine.
Creatine Monohydrate is the simplest form of Creatine and
there’s been tons of research proving it’s the most effective.
As consultants and veterans of the dietary supplements trade, we’ve defined
everything there’s to learn about Pre Jym’s elements.
If you are delicate to this stimulant then a serving of 300mg is going to
provide some unwanted unwanted aspect effects.
After that you would decrease the burden and hold doing sets of five.
Yr later exercise research validated this coaching technique (25).
Two hour lengthy exercises are an excessive amount of for most
people. It’s simple to lose focus when training that lengthy.
Your work capability also can lower from resting too long between sets.
One simple and intuitive answer to pressure more progress out of
Stronglifts 5×5 is to take longer rest intervals between the 5×5 straight
sets. You want longer rest periods to complete your
set.
It’s gone fairly properly aside from my bench which hasn’t really moved significantly in over a month and is
50% of my squat. Both applications work whereas Stronglifts 5×5 accelerates
you quicker than Jim Wendler 531. If I had to do things over i might need
paid more consideration to detail laying my foundations on 5×5 and would have quitted
it a bit earlier to change to 531.
You ought to deload by 25 to 75 percent, then restart this system simply as you had
been. This method you can begin your coaching without fearing that you’re
going to miss reps immediately. You May shortly regain the strength
you left off at, and should work at constructing new energy.
Or you are in a place to do the draconian methodology and just
begin with 50% of where you left off which is something Mehdi would possibly advocate.
That then helps you employ the proper tool for the job as you get into
totally different situations over your coaching career.
If you’ll have the ability to lift heavier weights already, then 5×5 straight sets
may be too onerous for you. The Squats in particular may be quite
a problem. Your exercises will be simpler if you start with top/back-off sets as an alternative.
The relaxation periods of 2-3min help you full more reps and/or raise a heavier weight in your back-off units than should you did a drop set with solely 30 seconds rest or less.
The groups that rested longer between units had been capable of carry heavier weights.
You can learn all about the program on the Stronglifts web site so this shall be just what it’s carried
out for me. Once More, it simply adjusts your coaching
weights, it does not predict how much energy you’ll acquire.
Simply because your training max goes from 200 to 205 doesnt mean 205 is your new 1RM.
There are many examples online of people using 5/3/1 and gaining well more than the 5-10 kilos per 30 days.
I would keep on 5/3/1, and think about either the full physique template or Boring However Massive.
If you get robust quickly like a novice, just do a
better proportion on the 5×10 sets of Boring However Big.
Intermediates who are coaching for the pitch somewhat than the
lifting platform will find a good companion in 531, once the
preliminary understanding of operating the numbers for
this program is established. So I’m beginning a new workout in February,
and I’ve decided it’s going to be lifting based (otherwise I Might be talking to another
subreddit). I’ve by no means done serious lifting before (freeweights only), and I’ve been advised that I should begin lifting
some time earlier than I begin on a positive aspects diet, so
that may wait.
Every exercise uses barely completely different workout routines, however we’re
training every muscle each exercise, and so we’re coaching our muscles thrice per week.
That’s excellent for gaining energy and for exciting
muscle growth, especially for beginner and early-intermediate lifters.
It may add an extra 5 minutes after we end our bench
urgent. And will it make our exercises extra complicated?
Our exercises wouldn’t have that same minimalist magnificence that Beginning Strength has.
And will bulking up the long heads of our triceps enhance our powerlifting
performance? But including in triceps extensions will allow us to realize more muscle
dimension and energy.
This is probably the simplest to follow program that’s ever
been created. StrongLifts 5×5 is a energy program that
solely has two workouts – Exercise A and Workout B.
The brainchild of Mark Rippetoe’s experiences as a aggressive powerlifter, Starting
Strength uses primary motion patterns to work the physique in a coordinated
atụmatụ.
Final conflict, ab work – the guide “Starting Strength” recommends doing some Roman Chair Situps, while old SL had reverse crunches and planks.
I find the SL resolution higher for a number of causes, among
which is the fact that, in my expertise, it’s a lot simpler to teach people to correctly activate their
abs by reverse crunches than by regular ones.
This might not be true all the time, however from what
I’ve seen, it seems extra pure a movement to convey your hips to your pelvis,
than vice-versa. Planks, like any type of isometric maintain, are particularly good for enhancing M2M connection, particularly with newbies, who never needed
to really activate their abs and maintain them tight earlier
than.
Al Gerard enabled tens of millions of individuals with decrease back
pain to deadlift when he invented the hexagonal barbell.
This effective posture solves the problem of decrease
again pain when deadlifting. You gain the advantages of squats without having to carry a loaded barbell in your again as in a traditional squat.
I’m Murshid Akram, a personal coach, health blogger, and founding
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It additionally improves balance and adaptability and trains
your legs with a different method.
It’s an excellent single-leg deadlift modification; there’s much less of a balance challenge, but you continue to working your leg and
core muscles in an analogous means. “Staggered deadlifts require you to maintain balance while performing the motion, so your core is extra concerned, [just like] within the single-leg deadlift,” Jess says.
Of course you’ll be making loads of gains—many powerlifters commonly
use the sumo deadlift as it decreases their vary of movement, permitting them to pull heavier
igwe.
Due To This Fact, you stabilize your backbone in any deadlift variation along with your belly
muscular tissues. All The Time seek the assistance of knowledgeable
within the space for your explicit wants and circumstances prior to making any
skilled, authorized, financial, or tax-related
decisions. By stronger position, I mean the physique could
additionally be flexed simply sufficient to get an optimum muscle fiber cross-bridging.
So you might have the ability to load up more weights and showcase a extra spectacular carry.
To obtain his legendary energy, Milo started lifting a younger
bull. Improve the load you carry progressively and reap the various rewards of deadlifts.
However, never load up the bar with the most huge one rep max weight you can deal with.
As soon as you move your knees, you drive your hips forward to stand tall.
These are a few of the biggest and strongest muscle tissue
in your physique. Cut Back noise, vibration and protect your ground with these wonderful 3/4 inch heavy-duty mats to arrange a newbie deadlift platform for your
house deadlift studio. Adidas HVC wrestling sneakers are great for deadlifting as a result of they have a flat onerous sole,
as opposed to typical fitness center or trainers which have extra cushion.
Focus on the train mechanics and contracting your muscular tissues with every rep instead of lifting heavy.
The single-leg RDL will translate to a extra secure
conventional barbell deadlift. The conventional deadlift is a
superb exercise for focusing on the glute muscular tissues with heavy hundreds.
It won’t solely assist you to nail your form, however you will also be including
heavier weights faster compared to your friends. Training for hypertrophy by performing 8-12 reps of
3-5 sets can help build muscle mass. Since the deadlift is a full-body exercise,
it will assist tone your general physique.
Typically, you simply want a break from monotonous training regimes, and
Reeves deadlift can definitely help with that.
In Contrast To most deadlift variations, this exercise places a big emphasis on forearm and
grip power. So, in case you are thinking about making an attempt
out the hex bar deadlift variant, I have highlighted the key steps under to carry out it safely
and successfully.
No marvel deadlifts with resistance bands are a staple for
CrossFit, athletes, and powerlifters. But if your form is off, you
risk again ache, pointless stress in your back, low back muscle strain,
or even potential accidents. “The largest and arguably one of many worst mistakes you may make is rounding your again. You ought to all the time interact your core and keep your spine in a impartial position.
Notably when you don’t need or can’t use weightlifting tools in your personal home, resistance bands are a great possibility. This train involves holding a kettlebell with each palms and hinging on the hips to decrease the load in path of the bottom whereas preserving the again straight. “A
deadlift is an efficient decrease physique energy move,
” says Peloton teacher Selena Samuela. “It lights up your posterior chain and calls in your
hamstrings and glutes to do the main portion of the work,” she says. Stiff leg dumbbell deadlift is a basic train that entails nearly all the muscle groups inside the physique, and the neck muscle tissue aren’t any exception. Incorrect place of the head and neck can lead to neuralgia of the cervical nerve or the cervical backbone. Let’s take a look at a few of the most popular errors made by beginners while performing the dumbbell stiff leg deadlift.
If you fall into the useful for-life category, then a
weightlifting belt will not be the best choice for you since you need to practice the muscles of your abdomen to provide core assist.
Without a doubt, lifting belts, when used correctly, can help you in lifting heavy weights that you could be not in any other case be succesful of without one.
For Olympic weightlifters and cross-fitters, I would recommend a weightlifting belt.
My high weightlifting belt pick is the Schiek Sports Mannequin 2004.
You also can use a powerlifting belt for other heavy compounded movements, corresponding to overhead pressing, barbell rows, and
bench press. A powerlifting belt will fasten using a buckle that’s either constructed
with a prong or lever.
Whereas not essential for every lifter, it may possibly assist enhance efficiency on heavy lifts and supply further core reinforcement.
“A belt is designed for severe lifters who wish to reach excessive ranges of performance, carry very heavy weights, or maintain energy output over a number of reps pf lifting,” he says.
Leather – If you need most stability and durability, get yourself a leather-based belt.
They’re famous for having the power to face up to anything you throw their way,
which is why powerlifters love them. Leather belts
are excellent for heavy lifting, and so they provide a lot of help to
the lower back and core. They’re heavier and costlier than nylon belts,
and so they often need some breaking in earlier than they’re totally snug.
However, this belt remains to be a great selection regardless of your strength.
The best function of this belt is the offset hole pattern known as the pioneer cut.
I’ve been using pioneer reduce belts since 2018 – it’s a recreation changer compared to
traditional prong designs. Conventional
prong belts have holes spaced 1″ apart, whereas pioneer minimize belts have holes spaced 0.5″ aside.
This offers you twice the variety of holes to fine-tune your tightness.
The within the belt is lined with a suede cover to forestall the belt from slipping in your shirt or skin.
I suggest anyone on the lookout for a leather-based belt to
buy one with a suede inside. The outdoors of the belt has a wonderful vegetable tanned two-toned aesthetic,
giving it the ‘faded’ look that the name implies.
Quite than having a fixed prong, this belt has a prong that may travel
up and down. It works simply and has no influence on the amount of tightness as soon as
engaged. The Gymreapers Quick Locking Belt is my top pick for a price range shopper.
Priced beneath $35 with free shipping, this nylon belt has lots going for it.
But let’s look additional at the variations between powerlifting belts and weightlifting belts.
Powerlifting belts are manufactured from thick, rigid materials and are designed
to provide maximum help. They are usually used for compound exercises, such as the squat, deadlift, and bench press.
Powerlifting belts can help to forestall again accidents
by increasing intra-abdominal strain, which helps to stabilize the
backbone. This belt is made of nylon, which suggests it is going to be durable and
comfy, offering you with good support for a wide variety of
na -ebuli.
Nevertheless, some customers point out that it hurt their backs
when not working out. It matches well under
work uniforms, helps lifting, and has plenty of room.
Some prospects report feeling stronger and having no
again issues after utilizing it. They say it isn’t too inflexible or
delicate, and they recognize the considerate touch of being in a position to dangle it from their energy rack when wanted.
A quick-locking belt features a rolling buckle and is easy to placed on and release.
The quick-locking lifting belt design ensures a
decent and safe hold, while the discharge roller makes it easy to release with out ever slipping whilst you carry.
Supportive, sweat proof, snug and washable, a fantastic medium duty lifting
belt. It’s a wide belt that contours from 6 inches in again to 4 inches across the front,
so you won’t need to sacrifice your full vary of motion whereas you’re lifting.
The belt is known for the Inzer lever is safer than prong style buckles and you will get this belt tighter than these other kinds
too. Sure, if lifting heavy weights, but they should not be used for gentle lifts the place
damage just isn’t a huge threat. The Gymreapers Dip Belt is a snug weighted dip
belt with a 300 lb weight capability, a number of color options, and an affordable value.
The belt is constructed with 10mm leather, offering a rigid construction to press into.