Anyị na-enye nkwekọrịta ahụike. Nke a ga - enyere gị aka ịmegharị mmemme ahụ maka ememe na ị gaghị enweta ego ọzọ. Ihe omume nke obere ọwa ise ga-enyere gị aka. Obere obosara nke obula nwere mmeghari nke ike na ike. Nke a bụ usoro mmemme siri ike. Dịka ọmụmaatụ, ị nwere ike igosi naanị otu usoro mmemme. Ma ọ bụ mee ọtụtụ mgbagwoju n'ahịrị. Ihe niile na-adabere na oge oge n'efu. Ma ihe kachasị mkpa bụ na ịkwesighi "ndị na-eme ka ọ dị elu": ị nwere ike ịme ihe fọrọ nke nta ka ọ bụrụ ebe ọ bụla. Ọ siri ike, ọ bụghị ya? Mee ihe omume anyị n'oge etiti oge ịzụ ahịa na ụgbọ ala, oriri na oriri na ọṅụṅụ ... Naanị ị ga-anọghị na ọdịdị, kama chọpụta na akwa uwe ojii gị kachasị amasị gị na-anọdụ gị dịka ọ na-enweghị ntụpọ! Imega ahụ ga-eme ka ahụ gwụchaa ga-enyere gị aka ịnọgide na-enwe mmetụta mgbe niile.
Wepụ onwe gị n'ọnọdụ ọkara
Na-eme ka quadriceps dị ike, mkpịsị ụkwụ, ọkpụkpụ. Tinye ụkwụ gị n'ogo gị, gbasaa pịa. Nọdụ ala ka hips dịka n'ala, na ikpere na ụkwụ. Mgbe ahụ jiri mgbalị kachasị elu gbasaa elu, si otú a gbatị aka ma ọ bụ nyefee isi. Gaa na nmalite mmalite ma megharịa mmega ahụ.
Akwukwo obi
Na-eme ka akpụkpọ ụkwụ, azụ na azụ. Tinye ụkwụ gị na obosara nke ubu gị, Were ọtụtụ ebe ahụ. Debe aka gị dị ka ihe dị n'úkwù gị. Nri ahu n'ihu, na-eme mkpọda site n'úkwù. Ihe dị mkpa: tinye aka gị na dumbbells nso gị ụkwụ.
Anyị na-eme ka ahụ ike na mkpịsị akuko dị ike
Na-ekpuchi ubu ubu di iche. Weli aka gị n'ihu gị, jidesie mkpịsị aka gị aka. Mee ka aka ukwu gị laghachi azụ. Ihe dị mkpa: ikpere aka ekpe kwesịrị ikwekọ ụkwụ ụkwụ aka nri, na aka nri aka mgbe ọ dị na ala. Jigide akwukwo ma gbanye ogwe aka gi, mee ka aru gi buru oke. Laghachite na nmalite, mee nsị na ekpe. Tinyegharia mmega ahụ site n'ịgbanwe ụkwụ gị. Kwa ụbọchị, na-arụ ọrụ cardio (na-agba ọsọ ma ọ bụ na-eje ije ngwa ngwa) ma ọ bụ họrọ ihe ịchọrọ kacha mma site na listi ahụ.
Na-emepe eriri
Mee nlele na-aga n'ihu, na-ebuli ma na-eweda aka dịka ahụ.
Jumping with knees
Gaa na ụkwụ aka nri na aka nri, na-ebuli ikpere na-ehicha ọkụ ka o kwere mee.
Dapụ na steppe
Guzo na aka nri gị na nzọụkwụ ahụ. Na-ehicha ikpere aka ekpe, bilie n'elu aka nri. Gaa na ụkwụ ma gbanwee ụkwụ gị.
Na-agba ọsọ na ụkwụ
Gaa n'ebe a, na-agbalị ịmetụ aka na ụkwụ gị. Were nhazi ihu ala, akwa ụkwụ na ụkwụ. Aka dị ogologo, ubu uzo dị iche iche. Jigide akwukwo nke mere na azụ adighi ehulata. Welie elu aka ekpe gị ma mee ngwa isii dị arọ. Tinyegharịa site n'ịgbanwe ụkwụ gị.
Ịghagharị "na Russian"
Na-eme ka uru nke ndị nta akụkọ sikwuo ike. Nọdụ n'ala, gbadaa ikpere, zuru ike. Wụ aka gị na mpaghara obi na aka gị. Rịghachi azụ site na 45 Celsius, bulie igbe ma gbanwee ahụ dum n'aka nri. Jide nke abụọ, mgbe ahụ - ntụgharị gaa n'aka ekpe (iji mee ka ibu dị elu, bulie ụkwụ gị n'elu ala). Tinyegharịa.
Egwuregwu
Na-eme ka ahụ ike nke akwụkwọ akụkọ na ogwe aka dị ike. Na-adaba na obosara n'ubu, hapụrụ ntakịrị n'ihu. Mee ka ikpere gị daa, jiri ụkwụ aka nri gị na-eme otu ụzọ. Welite aka gi, hichaa aka gi ma jide ha n'okpuru ala gi. Nri aka ekpe. A na-agbatị aka aka nri na agba mgbe ọ bụla ị na-eme ka aka ekpe gị kwụsị, mkpịsị aka ndị a na-agbanye aka na ala. N'oge strok ahụ, mee ka ụda dị na ụkwụ aka ekpe. Mee ngwa ngwa laghachi aka. Nko na nri. Mee mkpịsị aka nri n'aka ekpe. Ọfụma na-eme ka ọkpụkpụ ahụ dị elu, na-ebuli ụkwụ aka nri na ụkwụ. Ọzọ, pịa aka gị aka na agba ma gaa n'ihu. Pịa ogwe aka gị ehulata na elbows n'akụkụ. Na aka ekpe gị, mee elu na-agbago elu, na-atụgharị ọkụ na nkuchi na ntụziaka a iji mee ka mmetụta ike. Laghachi aka aka ekpe na agba. Bido ụzọ, jiri aka ekpe, na-amụba ụda nke mmegharị ahụ.
Push-elu
Mee ka akwara nke obi, ukwu na ogwe aka dị ike. Tinye aka ekpe gị na nkwụsị ụkwụ, na aka nri n'elu ala, buru ihe mesiri ike, ịgha ụgha dịka nkwụsị ahụ. Wring ya. Lower aka ekpe gị n'ala ala n'aka ekpe nke nzọ ụkwụ, ma n'otu oge ị na-amatị aka nri gị - n'aka ekpe. Ọzọkwa, pịa ma laghachi na nmalite.
Ibu ibu
Na-eme ka uru ahụ dị n'azụ na elu. Were oberebbells, tinye ụkwụ gị n'ogo nke ubu gị wee gbuo ikpere n'ala. Gaa n'ihu na mpaghara nke 45-90C.
Mgbagha nke ogwe aka na mkpọda
Na-eme ka ahụ ike biceps na azụ dị ike. Na-eme mmemme maka sekọnd 30, mgbe ahụ gaa gbadaa hips site na nkwụnye akwa. Nara ụra, tinye ụkwụ gị na obosara gị ma gbadaa ikpere gị. Rụgharịa n'ihu site na 45-90 degrees ma wedaa aka gị, na-agbasa aka gị - n'obi gị. Inwe ihe mgbochi anya (ikpere aka ekwesịghị ịkwaga! Tinyegharịa.
Ịdakwasị hips sitere na "akwa"
Na-eme ka triceps, azụ azụ, azụ na ụmụ ehi. Mee mmega ahụ maka sekọnd 30. Nọdụ ala ma ọ bụ na stool, na-ehulata ikpere gị n'akụkụ aka nri. Tinye aka gị na nsọtụ ụkwụ ma ọ bụ ebe nchekwa, na ọkwa gị. Na-agbatị obi gị ma belata ubu gị, dọpụ ihe ị na-eme site na nzọụkwụ ma gbadaa aka gị n'akụkụ aka nri. Debe akwa gị n'ala n'ala (ikpuchi ihu). Wring si steppe. Gbanye aka na mkpịsị ụkwụ ma bulie elu ahụ ka mpi ahụ mepụta otu eriri ogologo si n'ubu gaa ikpere. Gaa na nmalite ma malite ikwughari. Ọ bụrụ na ị nwere oge n'efu (ọ bụla, oge 5 ma ọ bụ 45), jiri ndụmọdụ anyị mee ka ị gbanwee mgbatị gị, na-agbanwe ibu ahụ.