Na mgbakwunye na mmemme ndị bụ isi, anyị gụnyere ndị pụrụ iche maka ụmụ nwanyị 20, 30 na 40, n'ihi na ụdị ndụ na ahụ nwanyị gbanwere na nwata. Tinye na usoro ọzụzụ a, anyị na-ekwusi ike na ị ga-enweta akwụkwọ enyemaka dị ike n'otu ọnwa ma chekwaa nsonaazụ ahụ ruo ọtụtụ afọ. Omume a na-eme maka afo dị ala - enyemaka dị oke mkpa nye gị.
Atụmatụ ọzụzụ
Otu o si arụ ọrụ: Na-eme ihe mgbagwoju ugboro abụọ n'izu, na-eme ntaneti 3 nke edemede 12 na oge ezumike nke sekọnd 60 n'etiti nbịaru nso. Ná ngwụsị nke oge ọ bụla, gbakwunye ihe omume na pịa "site n'ọgbọ." Echefukwala banyere ọzụzụ ịkụ azụ! Ị ga - achọ: ahụike ahụike nke ruru 2.5-4 n'arọ, dumbbells 2.5-5 n'arọ na ụfụfụ roba, ọ bụrụ na ị na-eme ihe maka ndị karịrị 40 afọ.
1. "Ọhụụ."
Mkpụrụ na-arụ ọrụ, akwara nke ụkwụ, ụkwụ na aka. Jigide ụkwụ gị dịka okpukpu karịa ubu gị, a na-eme mkpịsị ụkwụ gị n'èzí. Jide ahụike ahụike n'ihu gị na ọkwa ọkwa. Gaa na nkera ọkara. Mechie ụkwụ aka nri, gbanye aka ekpe, ka ị na-ehichapụ aka gị ma na-ebuli bọl ahụ n'ubu aka ekpe gị. Gaa na nmalite, kwụ ụkwụ gị. Mee mmega ahụ n'ụzọ ọzọ.
2. Ụgha na obi ụtọ
Mkpụrụ na-arụ ọrụ, akwara nke ụkwụ, ụkwụ na aka. Guzosie ụkwụ gị na obosara pel pel gị, jide aka abụọ n'ihu obi gị, jide bọl ahụike ahụ. Welie ya aka nri n'elu, ma wedata ya n'apata ụkwụ aka ekpe, ma n'otu oge ahụ na-eji aka nri aga azụ. Tinye ụkwụ gị ọnụ, na-ebuli bọl ahụ gaa n'aka ekpe gaa elu, ma belata ya n'apata ụkwụ aka nri, na-eme ka nri ehihie na azụ aka ekpe gị. Nke a ga-abụ ugboro ugboro.
3. Jump and block
Na-arụ ọrụ nile nke ahụ. Dinaa afo, nku gi n'ala nke obula n'ime obi gi. Kpoo akwara nke ndi oru akuko, wepu ya n'ala, ma jiri oso na-apu. Gaa, welite aka gị n'elu isi gị, n'ọbụ aka dị nso na ibe gị ma na-atụ anya (dị ka à ga-asị na ị na-egbochi ụgbụ n'elu net). Mgbe ị na-asọda ikpere ikpere n'ala, nọdụ ala, tinye aka gị n'akụkụ abụọ nke ụkwụ. Site n'apụ ụkwụ, mee ka ụkwụ gị laghachi, daba n'ala. Tinyegharịa.
4.Nwefe aka na aka
Mkpụrụ na-arụ ọrụ, akwara nke ubu, ụkwụ na ọkpụkpụ. Were dumbbell n'aka nri ma belata ya na aru, nkwụ ka apata ụkwụ. Tinye aka ekpe gị n'úkwù. Guzo n'ukwu gi karia ubu gi, wee rida n'ime uzo. Mee ka ụkwụ aka nri gị guzosie ike, ka ị na-amanye aka ekpe n'akụkụ (kwụsị n'akụkụ aka nri n'akụkụ ìhè) ma na-amanye eriri ahụ n'ubu. Nọdụ ala ọzọ, belata dumbbell. Tinyegharịa. Mee mmega ahụ na ntụziaka ọzọ ma mezue ya.
Ọ dị mma na-edebanye n'ime afọ 30
Ezinụlọ na ọrụ na-ewepụta oge na-ezughị ezu maka ọzụzụ. Kedu otu esi eme ka ndi mmadu tinye akuko? Gbalịa mee ihe ị ga-eme n'ebe ọ bụla. Ọ na-agụnye akwara na-agafe, na-eme ka afọ na-agbatị ma na-edozi azụ. Nkwụghachi ụgwọ ahụ ga-abụ ọ bụghị nanị na nrụgide siri ike, kama ọ bụkwa ezigbo ọnọdụ.
Gbalịa mmega ahụ: inhale-exhale
Mgbochi nke ọrụ mgbasa ozi. Nọdụ ala n'oche, ụkwụ n'ala. Kpoo ume n'ime afo gi, kpochapu gi ma duru gi afo dika i nwere ike. Jide na sekọnd 30, jiri nwayọọ nwayọọ gbapụ ma zuru ike. Mee mmega ahụ ugboro ise n'ụbọchị.
Ịhapụ site n'ọnọdụ oche
Ọrụ ndị na-eme ka ndị na-arụ ọrụ nchebe. Were bọọlụ ahụike na-anọdụ n'ala: ụkwụ na-ehulata na ikpere, aka - n'akụkụ ikpere. Tinye bọl na aka ekpe ma bulie ya n'ubu aka nri, ọbụ aka na-egosi elu, mkpịsị aka - n'akụkụ (dị ka a ga - asị na ị na-egosi ihe nlele). Weli ụkwụ ka ụkwụ gị yie n'ala. Na-adabere azụ, na-agbalị ka ị ghara ịkwanye, na ọnọdụ nke ị na-eche na akwara nke ndị na-ede akwụkwọ na-etinye aka n'ọrụ ahụ. Gaa bọl na aka nri na azụ, na-emecha mmega ahụ. Tinyegharịa. Iji gbaa abụba n'ọrịa, mee cardio ugboro 5 n'izu maka minit 30-60. Ugboro abụọ n'izu, karịsịa, na-eduzi ọzụzụ a, nke Emmy Dickson mepụtara. A na-ewu ya na mbelata ọzọ ma na-ebuwanye ibu ahụ. Nke a bụ atụmatụ a, dị ka nchọpụta na-egosi, na-esure abụba n'úkwù kacha mma.
Mara mma pịa na 40+ afọ
Ikekwe ị ga-achọpụta na e nwere abụba dị n'úkwù. Dị ka ndị ọkachamara si kwuo, nke a bụ n'ihi eziokwu na mgbe ọ dị afọ n'anụ ahụ belata ọnụego homonụ. Nke a bụ na ha na-ahụ maka ịkwa ahụ. Na-enye aka na Mbelata estrogen. Ya mere, mgbe iri anọ, ọ dị gị mkpa iji nyochaa nri gị ma na-etinyekwu uche na ọzụzụ.
Gbalịa mee ngosiputa nghota
Ọrụ ndị na-eme ka ndị na-arụ ọrụ nchebe. Dinara ala na-ekpuchi ihu, aka aka n'akụkụ, ọbụ aka na ụkwụ n'ala. Mee elu aka ekpe ka ikpere dị n'elu pelvis, ìhè ahụ dịkwa ka ala. Buru ihe ziri ezi na ya ma ụkwụ abụọ nọ n'otu ọnọdụ ahụ na-esote ibe gị. Jide na akaụntụ 1, belata ụkwụ aka ekpe, wee bụrụzie otu. Nke a ga-abụ ugboro 1. Ugbu a, jiri ụkwụ aka nri gị amalite. Mee nhazi 3 nke 8-10 repetitions.