Tinyere n'ihi ọtụtụ omume na nguzozi. Ị ga-eme ha ka ha guzoro n'otu ụkwụ, nke ga-eme ka ahụ ike nọgide na-edozi ma na-arụsi ọrụ ike karị. Ihe mgbagwoju a ga adi ike na onye mbu! Jikọọ na usoro ịme ntụrụndụ anyị na, n'agbanyeghị otú o si sie ike, cheta: na nke ọ bụla na-emeghachi ihe ị na-eme, ị na-eme ihe ọ bụla ị ga-eme. A sị ka e kwuwe, omume ahụ iji belata ịdị arọ ga-enyere nwa agbọghọ ọ bụla aka ịghọ nwa-nwanyi!
Atụmatụ ọzụzụ
Mee nke a ugboro atọ n'izu, ma ọ bụghị kwa ụbọchị. Nke mbụ, kpụgharịa maka nkeji 5, nye onwe gị ihe ọ bụla cardio load, wee mee ihe omume, nke ọ bụla maka 10-12 repetitions. Dinaa n'etiti ha ruo oge ole na ole iji nwetaghachi ume gị.
Ị ga-achọ: otu ụzọ dum dum na-ebu ihe dịka kilogram 4-5 n'ilekọta ikpo okwu, nzọụkwụ-ikpo okwu ma ọ bụ bench ball weight weighing 1.5-3 kg; otu dumbbell nke ruru 1.5-2.5 n'arọ.
Site na mkpesa
Mgbochi nke ụkwụ na ọrụ na-arụ ọrụ.
Ekele maka mmega ahụ maka oke mbelata ị nwere ike ịbịaru ụdị ọhụrụ ahụ n'oge na-adịghị anya! Were aka nri nke ọ bụla dị kilogram 4-5 n'arọ nke ọ bụla ma debe ha n'ihu gị, n'ogo ụkwụ gị, n'ọbụ aka gị. Mee ka ụkwụ gị buru ibu karịa ubu gị, dọpụta aka gị ma nọdụ ala. Gbagoo, na-ewere ụkwụ aka nri gị azụ. N'igbu ya, gbanye ụkwụ ọzọ, nọdụ ala ma kwughachi, na-adọghachi azụ ụkwụ aka ekpe. Gaa n'ihu na-emega ahụ, na-agbanwe ụkwụ na nke ọ bụla.
Gbanye isi gị
Ụdọ na-arụ ọrụ
Nọdụ ala, ikpere n'ala, ụkwụ n'ala. N'aka nke ọ bụla, were otu dumbbell dị kilogram 4-5. Bipịa aka gị n'ubu aka, gbanye ha aka na-ebuli ma bulie aka n'olu aka n'akụkụ dị n'akụkụ. Ịrụ akwụkwọ akụkọ, gbasaa ogwe aka gị ma bulie dumbbells n'elu isi gị. Lower na ikwugharị.
"Mee" na-agbagọ
Mkpụrụ nke ukwu ụkwụ, ọkpụkpụ na ọrụ biceps.
Were aka ọbụ aka na eriri nke dị kilogram 4-5 ma wedata ha n'akụkụ ahụ, a na-enye aka n'aka gị. Tinye ụkwụ gị n'ogo n'ubu gị, nọdụ ala. Guzo, tinye aka ekpe gị n'akụkụ aka nri ma na-agbagọ ibu dị n'ubu gị. Jiri ụkwụ ekpe gị gaa nzọụkwụ, na-alaghachi n'ọkwá squat ma belata dumbbells, ma kwuoghachi. N'etiti etiti, gbanwee ụkwụ: malite ịrapara ma laghachi azụ n'aka nri.
Push-ups site nzọụkwụ-n'elu ikpo okwu
Arụ ọrụ nke obi, triceps, ndị na-emezi ahụ ike.
Kanye aka gị n'elu nhazi ma ọ bụ bench, n'ọbụ aka dị ntakịrị karịa ubu, ma were ọnọdụ mmanya ahụ. Akwụsị ụkwụ aka nri aka dị elu nke apata ụkwụ, dọpụta ụkwụ. Na-ehicha aka gị, dobe obi gị na steppe. Kwuo aka gi ma megharia. N'etiti etiti a, gbanwee ụkwụ gị, belata aka nri ma were aka ekpe.
Draft in slope
Were aka nke ọ bụla na klọb na-ebu ihe dịka kilogram 4-5, na-aga n'ihu na hip ma dị squat. Debe aka nri gị n'ihu gị, tinye aka n'ọbụ ụkwụ. Kpoo ihe ndị ahụ n'akụkụ, na-adọghachi aka na azụ, ma na-agbasaghị n'akụkụ, gbanwee ogwe aka gị, laghachi na nmalite ma maliteghachi.
Na-ebuli ihe mberede
Mkpụrụ ụkwụ, ọkpụkpụ na ọrụ aka.
Were bọmbụ dị ọcha, na-esetị aka gị n'ihu gị, weta ya n'ogo n'ubu. Mee ka nri ehihie na-aga n'ihu, ka ị na-atụgharị bọl ahụ n'isi ya. Guzo, welite ikpere gị ziri ezi n'ihu gị ma belata bọl na ubu. Mee Lunge na ụkwụ aka nri ma mezue mmega ahụ iji mezue ya ugboro ugboro.
Akwụ ụkwụ na-ehicha
Mkpụrụ-stabilizers na triceps na-arụ ọrụ.
Were otu dumbbell nke ruru 1.5-2.5 n'arọ n'aka aka nri ma dinara n'azụ gị, aka nri gị na-ehulata na ikpere, ụkwụ ala, ala aka ekpe dị elu. Were aka nri gị kwụ ọtọ, nkwụ na-eche ihu. N'ịda ụdọ ahụ na-ekpe aka ekpe, gbanye ya n'ikpere ụkwụ. Mee aka gị ma megharịa. N'ime etiti a, gbanwee aka gị.
Ụkwụ ọzọ na-ehicha
Ọrụ ndị na-eme ka ndị na-arụ ọrụ nchebe.
Were bọmbụ dị arọ, na ibuli ya n'isi gị, dinara azụ, ụkwụ kwụ ọtọ. Ugbu a, kpoo ha n'ala ma kpoo ikpere aka ekpe gị, mgbe ị na-ebuli isi gị na ubu gị ma belata bọl ahụ n'ihu osi. Kwee ikpere (adalatala ụkwụ gị!) Gbasaa ogwe aka gị na bọl n'elu isi gị banyere ihe dị na ntị gị. N'okwu ọzọ na-esonụ, dọpụ aka ikpere gị n'akụkụ gị.
Echefula banyere kadio!
Gbalịa inye ọ dịkarịa ala ugboro 5 n'izu otu nsogbu dị njọ n'obi, na-ere 250-500 kcal kwa nnọkọ. Were ọzụzụ nkeji iri ise na ise, nke ị nwere ike ijide na nke ọ bụla n'ime akụrụngwa obi na n'oge ị ga-ere ihe karịrị calorie 500. Ọ gaghị ezuru gị? Tinye nguzogide, ọsọ, ma ọ bụ obere nke abụọ.