"Hockey" kwụ ọtọ
Mgbochi nke ụkwụ na ọrụ na-arụ ọrụ. Guzo n'ihu ọnụ ụzọ, n'ụkwụ n'ogo obosara, aka na nku. Mee ka ụkwụ aka ekpe na-egbuke egbuke, tinye ụkwụ aka nri na nzọụkwụ nke abụọ nta na aka ekpe nke aka ekpe (nzọụkwụ na-aga n'ihu diagonally). Mee ka ụkwụ aka nri dị mma, ka ị na-adọkpụ aka ekpe ma tinye ya n'akụkụ aka nri. Jiri ụkwụ aka ekpe gị laghachi azụ, mgbe ahụ, - nri ma kwughachi ihe omume ahụ maka 30 sekọnd. Wee mezie ya na ntụziaka ọzọ.
Mmiri ala
Mkpụrụ nke azụ, n'ubu, ụkwụ, ụkwụ na ọrụ nchịkọta. Dozie etiti ihe mkpuchi ahụ maka ihe dị n'elu isi, guzo n'ihu ya, ụkwụ n'ogo obosara. Were aka na-ekpo ọkụ n'aka nke ọ bụla ma dọta ha n'ihu ma jiri nwayọọ nwayọọ gbagoo elu. Osisi "anya" ala, teepu ahu bu uzo. Nọdụ ala ka aka gị wee nwee otu akara na ahụ. Debe aka gị aka nri, ma ọ bụghị aka ya n'ahịrị, gbadaa ala - n'akụkụ, n'akụkụ. Laghachi na nmalite ma maliteghachi n'aka ekpe gị. Gaa n'ihu site na-agbanwe agbanwe n'akụkụ.
Omume siri ike
Ụkwụ na obosara nke ubu, aka aka ekpe gị, mee ka ị na-aga n'ihu, na-agbadata ruo n'apata ụkwụ aka dịka ala. Na-eme ka ụkwụ gị daa ma na-eme elu ala, na-arịda n'ụkwụ aka nri gị ma na-ebuli aka ekpe gị. Tinyegharịa maka sekọnd 30, wee soro mmega ahụ n'akụkụ nke ọzọ. Ndị na-eme ihe ike na akwara aka na-arụ ọrụ. Nabata ihe nkwụnye mmanya ahụ. N'ada aka nri aka ala, mgbe aka ekpe, tinye aka gi aka, - ogwe aka na-agwa ibe ha. Tinye nkwụ aka nri n'ala, mgbe ahụ, ekpe. Mee ka ogwe aka gị ma laghachi na ọnọdụ mmalite. Tinyegharịa.
Squats na ụkwụ ụkwụ na-aga n'ihu
Ndị na-eme ka ahụ ghara ịdị na-arụ ọrụ, na-eme ka ahụ ike na ụkwụ na-arụ ọrụ. Guzosie ike, ụkwụ bụ ubu aka dị iche iche, aka na-agbanye isi, agbapụ aka gbara alụkwaghịm, gbadaa na squat. Mee ka ụkwụ aka nri gị, na-eme ka ọkpụkpụ ụkwụ gị gaa n'ihu, kwuo onwe gị. Mgbe ahụ, tinye ụkwụ aka nri gị n'elu ala n'ihu gị. N'ịnọgide na squat, nyefe aka na ụkwụ aka nri ma na-etinye aka na aka ekpe gị n'otu oge. Nọgide na-eme mmega ahụ site na-agbanwe ụkwụ.
"Kpuo isi"
Ọkpụkpụ-ndị na-emezi ihe, akwara nke azụ na ọrụ aka. Jikọta otu njedebe nke ihe na-atụgharị anya na ihe dị na ụkwụ ụkwụ na-eguzo n'akụkụ aka ekpe, ụkwụ na-agbatị ebe niile, ikpere na-ada ụda. Jiri aka abụọ jide aka n'akpa ahụ, na-edebe ya n'akụkụ aka ekpe n'akụkụ ọkwa ụkwụ, ahụ na-atụgharị n'aka ekpe, ogwe aka dị iche iche na-adabere na elbows. Kọwaa ogwe aka nke eriri simulator n'elu isi gị, dọta ya na ikpere aka nri ma na-atụgharị ụkwụ aka ekpe gị ma na-atụgharị ahụ gaa n'aka nri. Gbanwee iji laghachi na nmalite. Tinyegharịa maka sekọnd 30. Mee mmega ahụ n'ụzọ ọzọ.
"Mmalite ala"
Mgbochi ụkwụ, akwara, ubu, ogwe aka, obi na akwara na-arụ ọrụ. Were nkedo nke eriri ahụ, nkwoka dị n'okpuru ubu. Mee ụkwụ aka nri "aka" gaa n'akụkụ aka nri, n'otu oge na-aga n'ihu aka ekpe. Meeghari usoro ahụ, ma oge a na-aga n'ihu aka ekpe gị na aka nri. Gaa n'ihu, na "nzọụkwụ" ọ bụla ọzọ.
Na calorie 600 dị ka elekere!
Ọrụ a na-agbanwe n'etiti oge dị elu ma dị arọ, na-amanye gị inye ihe kachasị mma. Ụdị egwuregwu aerobic a na-eme ka ọ ghara ịbụ abụba. Ọ na-eme ka i sie ike karị, mezie obi na akpa ume. Ya mere, n'izu ole na ole i nwere ike iwelie ibu ahụ. Nke a ga - enye gị ohere igbanyekwu calorie n'enweghị mgbalị ọzọ. Soro atụmatụ anyị, na-eme na cardio ma ọ bụ n'èzí. Iji mekwuo ka mmega ahụ na-arụ ọrụ nke ụlọ maka mgbapụta dị arọ, gbakwunye iguzogide, mekwuo ogologo nke ọchịchọ, ọsọ.
Akụkụ aka n'akụkụ steepụ
Mkpụrụ nke ụyọkọ na ọrụ ụkwụ. Guzo n'akụkụ aka nri na steepụ, aka aka. Tinye aka nri gị na nzọụkwụ nke abụọ ma ehulata ya na ikpere, ka ị na-ebuli ogwe aka gị n'ihu obi gị. Mee ka aka nri gị dị mma, tinye aka ekpe ya. Tinyegharịa ugboro anọ, wee nọgide na-ebuli site n'ụkwụ ọzọ. Gbaa na steepụ ma megharịa.
Na-agbanye ụkwụ n'ụkwụ mmanya ahụ
Ndị na-eme ihe ike na akwara aka na-arụ ọrụ. Dina n'akụkụ aka nri, ụkwụ aka nri, aka nri aka na ala, ikpu aka n'okpuru ubu. Mee aka ekpe gị n'azụ gị, ikpere gị na-egosi elu. Mee elu ka aru wee si n'ubu ruo ụkwụ. Were ikpere aka ekpe gaa n'obi. Glaghachi na nmalite, adalatala ihe. Tinyegharịa maka sekọnd 30. Mee mmega ahụ n'ụzọ ọzọ.