Dika nnyocha si kwuo, 54.4% nke ndi nwanyi Europe di njikere inye ihe di ukwuu maka inwe aru mara mma. Anyị na-enye gị ọzụzụ ọzụzụ nke na-adịghị achọ ka ị chụọ àjà ndị dị oke mkpa n'ụzọ ga-eme ka mmadụ mara.
Site na usoro ọzụzụ a, ọ bụghị nanị na ị ga-efu 5 n'arọ, ọ ga-enyere gị aka ma nọgide na-egwu egwuregwu na obi ụtọ. Na ihe niile na-ekele n'eziokwu ahụ na ụbọchị ọ bụla ga-apụta ụdị mmega ahụ ọ bụla, ọ ga-enyekwara ahụ gị aka ịmaliteghachi n'udo. Mgbe ị na-arụ ọrụ dịgasị iche iche na ahụ ike nke ahụ, ha ga-eme mgbanwe mgbe niile, ya mere, ihe ọ pụtapụtara na-apụta ngwa ngwa, ma ị nọgidere na-ewusi ahụ ike. Anyị mepụtara 21 mmegharị maka ụda ahụ, wee gbakwunye ha mmiri drain. Gwakọta ma jikọta ha ọnụ iji nweta usoro ọzụzụ ọhụụ maka ụbọchị ọ bụla. Ya mere, ahụ ike na ụbụrụ ga-adị n'oge gara aga. Malite na-eme dị ka atụmatụ anyị si dị taa, na n'afọ ọhụrụ ahụ ị ga-abanye n'ịdị mma ma nwee obi ụtọ.
Atụmatụ ọzụzụ gị maka izu
Iji kpochapụ 5 n'arọ nke ụba arọ kwa ọnwa, ị ghaghị ịrụ ọrụ ọ dịkarịa ala minit 300 nke cardio kwa izu, gbakwunye ọzụzụ ọzụzụ dị arọ 2-3, ma soro nri. Nke a bụ atụmatụ nke ga-enyere aka imezu ihe a niile.
Monday
Mee mmemme maka Monday na cardio.
Tuesday
Egwuregwu Cardio na-adịru 60 nkeji.
Wednesday
Na-eme ihe maka gburugburu ebe obibi na cardio na mgbatị na mkpọda.
Tọzdee
Ogologo nkeji iri anọ na ise nke mgbatị ọ bụla (nke a pụtara na n'oge ọzụzụ ị nwere ike ikwu okwu).
Friday
Na-eme ihe na cardio na ihe a na-azọ ụkwụ.
Saturday ma ọ bụ Sunday
Mee kaadị card ma ọ bụ ọzụzụ ọ bụla na-adịgide adịgide ruo minit 60. Otu n'ime ụbọchị bụ ụbọchị ezumike.
Debe atụmatụ a maka otu izu na nke a ma ọ bụ ihe ọ bụla ọzọ (ọ bụrụ na a gaghị emeghachi ọzụzụ ahụ ugboro abụọ n'ụbọchị abụọ, na n'etiti ọzụzụ ọzụzụ ọkụ kwesịrị izu 48). Ọ bụrụ na ị na-agbalị ime ka ahụ gị ghọọ ụda ma na-ebu ibu gị, wepụ otu ụbọchị nke ọzụzụ cardio site na atụmatụ ahụ, yana mmega ike.
Ị ga-achọ
otu ụzọ nke dumbbells na-atụ aro 1.5-2.5 n'arọ na 4-6 n'arọ;
njikọrịta;
nzọụkwụ-ikpo okwu ma ọ bụ bench dị elu 30-45 cm;
otu ngọngọ maka yoga ma ọ bụ akwụkwọ dị oké ọnụ dịka ndekọ ndekọ ekwentị;
Ngwaọrụ ValSlide ma ọ bụ efere akwụkwọ;
gymnastic tourniquet;
ọgwụ na-atụ aro 1 kg;
akwa maka yoga (nhọrọ)
Ihe ị ga-eme
Ghọtara maka nkeji 5 na-eji cardio, gbasoo usoro abụọ nke 10-12 nke ọ bụla n'ime usoro a, na-ezu ike 30 sekọnd n'etiti setịpụ.
1. Squats na ndị mmadụ azụ, mee ka uru ahụ nke ukwu na ụkwụ dị ike
Guzo ọtọ, ụkwụ n'apata ụkwụ. Were aka dumbbells na-atụ aro 1.5-2.5 n'arọ. Nọdụ ala ka hips kwekọọ na ala, mgbe ahụ gbagoo ma weghaa aka ekpe gị azụ. Laghachite na nmalite ime ka ị gwụchaa. Tinyegharịa site na ụkwụ agbanwe agbanwe.
2. Crosswise na-agba ume, na-ewusi ahụ ike nke ụkwụ, aka na ọkpọ
N'aka aka nri, wepu otu dumbbell nke ruru 1.5-2.5 n'arọ ma belata aka gi tinyere apata ụkwụ ya na nkwụ ya. Tinye aka ekpe gị n'isi gị, ikpere aka n'akụkụ. Mee nkwụ ụkọ n'aka ekpe, wee gawa; bulie aka ekpe na aka nri n'otu oge. Gaa na nmalite ma malite ikwughari. Gbanwee akụkụ ma mechie ya.
3. Curtsy na dumbbells, na-ewusi ahụ ike nke ukwu ụkwụ, gwakọtara na biceps
Were aka nri nke ọ bụla na-eru 2,5-6 kilogram (aka n'akụkụ nke ọ bụla n'akụkụ aka ya n'ime) ma tinye ụkwụ gị n'ogo nke hips. N'ịga ụkwụ aka ekpe azụ na aka nri, bulie dumbbells n'ubu. Gaa na nmalite ma mee ka azụ na aka ekpe gaa ụkwụ aka nri iji mechaa 1 ugboro ugboro.
4. "Ikike" na ntụgharị , mee ka akwara ndị na-arụ ọrụ ike sikwuo ike
Dinaa n'azụ gị na ụkwụ aka nri ma tuo akwa ahụ n'etiti nkwonkwo ụkwụ gị. Aka na-edina n'ala n'ala. Welie elu ụkwụ gị. Tụgharịa ụkwụ gị n'aka ekpe, dị ka ị nwere ike, na-enweghị n'ubu gị n'ala. Weghachite ụkwụ gaa n'ọnọdụ mbụ ha ma mee ka ha nwee ikike iji wuchaa 1 ugboro ugboro.
5. Ịkwado ihe na-arụ ọrụ ahụ, na-ewusi ahụ ike nke akwara na akpati
Dina ala ala, gbakwasị ụkwụ n'egwuregwu. Tinye oghere aka gị n'ala ma gbuo ikpere gị n'akụkụ aka nri. Na-agbanye ụkwụ, na-agbanye ụkwụ elu, na-eche ikpere ikpere ụkwụ na ogo 90 ka hips wee gbanye okporo ụzọ. Gaa na nmalite ma malite ikwughari.
6. Na-agbapụ elu, na- ewusi ike nke obi, ubu, aka na aka
Na-emesi ike ịgha ụgha, na-adabere na aka na ikpere. Na-agbatị ogwe aka gị n'ubu gị, wedata obi gị ruo n'ubu gị na ala. Mee ka ogwe aka gị dị ọcha, belata ụkwụ aka ekpe gị n'ala 15cm. Tinye ụkwụ gị n'elu ala ma meegharịgharịgharị ụkwụ, gbanwee ụkwụ gị.
7. Laghachite ihe nkedo, na- ewusi triceps na akwara ubu
Nọdụ ala n'ala, na-ehulata ikpere gị, aka n'ala n'ala gị nso, mkpịsị aka gị na-atụ aka n'ihu. Na-agbapụ hips 20 cm si n'ala. Bend ogwe aka gị n'ubu aka, na-agbada pelvis na ala. Gaa na nmalite ma malite ikwughari.
8. "Skater", na-ewusi ahụ ike nke ukwu ụkwụ na ụkwụ
Tinye aka ekpe gị n'elu ikpo okwu ma ọ bụ oche, na-ehulata ikpere gị n'akụkụ aka nri ma na-agbatị ụkwụ aka nri gị n'azụ, na-adabere mkpịsị ụkwụ gị n'ala. Gaa n'ihu ma gbasaa ogwe aka gị n'ihu gị n'ogo gị, n'ọbụ aka. Mee ka ụkwụ aka nri gị n'elu ikpo okwu, ma weghachite ya na mbidoghachi ya. Gbanwee ụkwụ gị ma mechaa ya.
9. Na-eji ụkwụ na-agba ume, na-eme ka uru ahụ nke ukwu na ụkwụ dị ike
Guzo na aka ekpe gị n'elu simulator Valslide ma ọ bụ efere akwụkwọ, aka na n'akụkụ. Ị na-eji aka ekpe gị aka n'akụkụ aka ekpe n'akụkụ aka gị, na-ebuli aka gị n'ihu gị na elu dị elu na aka gị. Igha aka nri aka na ikpere, weta ụkwụ aka ekpe gaa n'ọnọdụ mbụ ya na ikwughachi ya. Gbanwee akụkụ ma mechie ya.
10. Ịgba aka na ogwe aka, na- ewusi ahụ ike nke ụkwụ, ụkwụ na biceps
Guzo ọtọ, ụkwụ na-agbada n'úkwù, ikpere na-ada ụda. Were aka nri nke na-eru 2,5-4 n'arọ, ogwe aka ya n'akụkụ aka nri ma tinye aka n'akụkụ nke ọbụ aka. Nọdụ ala ka ị na-ebubata izu abụọ n'ubu gị. Gaa na nmalite ma malite ikwughari.
11. "Frog", na- ewusi akwụkwọ akụkọ ahụ ike
Nọdụ ala na nsọtụ nke ikpo okwu ma ọ bụ bench, na-ejide n'akụkụ ya n'akụkụ hips. A na-ehicha ụkwụ, ụkwụ na-eguzo n'ala. Rụgharịa azụ, dọka ụkwụ gị n'ala ma jiri nwayọọ nwayọọ dọpụ ha n'ihu gị, nke mere na ụkwụ gị yiri ala. Mee ka ndi mmadu kwue ikpere gi wee kpoo ikpere gi, gbasaa ikpere gi, ma ijide onwe gi. Kpochie ọnọdụ na otu ọnụ ọgụgụ, gbanwee ụkwụ gị ma meegharịa usoro ahụ.
12. "Mbadamba", na- ewusi uru ahụ nke ogwe osisi ahụ
Were otu dumbbell nke dị kilogram 1.5 ma guzoro n'akụkụ anọ ọ bụla, aka aka n'ahịrị, oghere dị n'akụkụ ala. N'elu aka nri aka n'akụkụ aka elu nke ubu, were aka ekpe kwue ikpere na akuku ruo n'ogo. Laghachi na nmalite na-emecha ma kwuchaa ya. Mee, n'akụkụ ọzọ.
13. Nkedo aka na ngbanwe aka, mee ka akwara obi, ubu na ogwe aka sie ike
Were nkwenye a dina (na-adabere na ikpere ma ọ bụ mkpịsị ụkwụ), brush na akara aka, n'aka aka ekpe dị na ngọngọ maka yoga ma ọ bụ akwụkwọ dị oke. Bend ogwe aka gị n'ubu aka, belata obi gị n'ala. Gaa n'ala, ma tinye aka nri gị na ngọngọ ma ọ bụ akwụkwọ, ma kwaga n'aka ekpe gaa n'ala iji gwụchaa ya. Mee mmega ahụ ọzọ, ma na ntụgharị ihu.
14. Laghachite ihe nkedo, kwusi ike na akwara ubu
Nọdụ ala na nsọtụ nke ikpo okwu ahụ, na-agbapụ ihu ya n'ihu ikpere na ikpere ikpere gị. Mee aka gi ma kpoo efere ah u n'elu ikpo okwu. Bend ogwe aka gị n'akụkụ aka nri, na-agbada akwa gị n'ala. Mee ka ogwe aka gị dị ọcha, wee mee ka ụkwụ aka ekpe gị dị n'ihu gị, aka nri gị n'akụkụ. Laghachite na nmalite ma malite ikwughari; gbanwee ụzọ ma mezue ya.
15. Ikwenye na nkwụsi ike, na-ewusi ahụ ike nke ụkwụ ụkwụ, na ihe na azụ
Jide mgbatị na mgbatị maka mgbatị dị elu na nkwonkwo ụkwụ. Were akụkụ nke ọzọ nke nkedo n'aka nri gị ma laghachi azụ ka oke esemokwu ahụ dị ike. K'aruo aka nri gị n'ala ma kwadoo n'aka ekpe. Na-esonye aka na ụkwụ gị, nọdụ na aka ekpe gị ma dọpụta aka nri gị gaa n'ihu na ala. Mee ka aka nri gị dị mma, na-amatị aka nri gị n'obi. Tinyegharịa. Gbanwee akụkụ ma mechie ya.
16. Na-agbapụ site na squat, mee ka uru ahụ nke ụkwụ, nkwonkwo na ubu sie ike
Mee ka ụkwụ gị buru ibu ma gbasaa sọks ha. Jide igbe ahụike 1 n'arọ ma aka gị n'ihu gị n'ogo obi. Nọdụ ala ka ikiri gị dị ka ala. Ekem, ke kiet ke otu ukpụhọde, daba, na-agbatị aka gị ma na-akụ bọl ahụ n'isi gị, mgbe ị na-adọrọ ụkwụ gị ọnụ. Laghachi na nmalite mmalite ma mee ngwa ngwa.
17. Pịa site na ala, na-ewusi ahụ ike nke ụkwụ, ụkwụ na biceps
Na-ewere dumbbells n'aka gị, gbatịa ogwe aka gị na ahụ gị aka n'èzí. Guzo na azụ gị n'elu ikpo okwu 60 cm si ya. Tinye nkedo ụkwụ aka nri n'elu ikpo okwu. Bipịa aka gị n'akụkụ aka nri ma gbasaa aka gị. Na-ebuli ụda n'ubu, gbadaa n'ime mwakpo ahụ. Gaa na nmalite ma malite ikwughari; gbanwee ụzọ ma mechaa ya.
18. "Ugbo" na- ewusi ndị nta akụkọ ike
Nọdụ ala n'elu bench, ụkwụ na-ehulata ikpere, ụkwụ na-agbada n'ala. Rịghachi azụ site na 45 Celsius, tinye aka gị n'isi gị. Mee ka ụkwụ aka nri, gbatị aka, ma gbadaa ụkwụ aka ekpe na ikpere. Gbanwee akụkụ iji mechaa nkwughachi. Gaa n'ihu, ụkwụ ụkwụ ọzọ.
19. Izu ike zuru ezu, na-ewusi uru ahụ nke ogwe osisi ahụ
Na-emesi ike ịgha ụgha, na-adabere na ala na njedebe. N'elu ala n'okpuru aka, aka na-edina ala n'ala aka ya, ndi mmadu na-agbanye aka. Welie ụkwụ aka ekpe ma tinye ụkwụ ụkwụ aka ekpe n'elu aka nri. Debe ọnọdụ a maka 10-15 sekọnd, wee gbanwee ụkwụ iji mechaa njedebe.
20. Na-atụgharị na owu, na-ewusi ike nke obi, ubu na aka
Ghọta ihe e kwuru na ịgha ụgha, na-etinye hips na fitball. Bipu ogwe aka gị ma belata obi gị n'ala, ma na-agbanye ike dịka i nwere ike ma kụọ aka gị; kwughachi.
21. Gaa na-atụgharị na-atụgharị, na-ewusi triceps na akụrụ azụ
Nọdụ ala na njedebe nke ikpo okwu, na-ejide ya n'akụkụ nso. Ụkwụ na-eguzo n'elu ala ma kpọọ ikpere. Mee ka ogwe aka gị ma kpofuo efere ahụ site n'elu ikpo okwu na mbụ. Na-ehichapụ aka gị n'akụkụ aka nri, belata hips n'ala. Mee ka ogwe aka gị dị n'ubu aka gị, na ịbịara aka nri gị n'ihu gị, metụ ya na ikpo okwu dị n'akụkụ aka ekpe gị iji mezue otu ugboro ugboro. Gaa na nmalite ma malite ikwughachi, na-emetụ n'elu ikpo okwu n'aka nri gị. Gaa n'ihu site n'akụkụ ọzọ.