Mee mmemme ahụ na atọ nke 10 repetitions. Iji na-egwunye akwara kachasị mfe na dumbbells. Mee omume dị otú ahụ kacha mma ugboro atọ n'izu maka nkeji iri abụọ. Maka mmega ahụ dị mma, achọrọ ọzụzụ ọzụzụ, dumbbells site na 2.5 na 5 n'arọ na nzọụkwụ nzọụkwụ ma ọ bụ ihe dị ala.
Mmezi ahụike: nkwụsị aka na ụkwụ. Nke a ga - eme ka ịkpụ obi gị, azụ na azụ.
Ọ dị mkpa iji kwụ ọtọ dịka ihe nkedo, aka iji wụnye ntakịrị karịa okpukpu ụkwụ, ụkwụ na-ehulata na ikpere. Na-agbatị ogwe aka gị n'ubu aka gị, gbalịa mee ka obi gị dị nso nke ọma na ala. Rụzie aka gị ma mee ka otu ụkwụ gị gbasie gị azụ, na-adọba ụkwụ ya. N'okwu a, a ga-emechi mkpọtụ ahụ, a na-adọta afọ. Gaa n'ihu na ụkwụ ọzọ.
Squatting na atụgharị.
Na-azụ ubu, ogwe aka, pịa, buttock na apata ụkwụ.
Were aka dumbbells. Guzo ọtọ, ụkwụ n'ụkwụ n'obosara, ogwe aka na-agbadata ma tinye ya na ọkwa obi, nke mere na a na-atụ aka n'olu aka n'ala. Na-ehicha ikpere, dobe ntakịrị, ma gbanwee, ma mee ndokwa ahụ n'elu isi ya, ka ị na-atụgharị n'aka nri ma bulie ụkwụ. Laghachi na nmalite ọnọdụ ma na-ekpeghachi n'akụkụ nke ọzọ.
Akụ akụ.
Azụ azụ na azụ biceps.
Aka esetịbere na stool dị ala dị ka nkwụnye aka. Mgbe ahụ, a na-adọ aka aka nri n'ihu gị, ka ị na-agbapụ ụkwụ aka ekpe site n'ala. Debe okwu a maka sekọnd ole na ole. Mgbe ị laghachiri na nmalite, ma megharịa mmegharị ahụ n'akụkụ ọzọ.
Balance na verge.
Na-eme ka ndị na-ebipụta akwụkwọ akụkọ ahụ dị ike, ọkpụkpụ abdominal, obi na biceps.
Nọdụ n'ala, ụkwụ na-ehulata na ikpere na-etinye ya n'ihu ya, azụ ya dị ntakịrị azụ azụ. Kpachara anya na ọ bụ ọbụna. Aka na dumbbells kpochapụrụ n'ihu gị. N'ebughị azụ, gbanwee ahụ azụ. Ugbu a na-amalite nwayọọ nwayọọ na-atụgharị ahụ gaa n'aka ekpe ma n'otu oge na-agbapụ aka ekpe gị n'akụkụ na ala n'akụkụ oghere aka aka nri adịghị ebugharị n'otu oge ahụ. Mgbe ahụ, laghachi na ntụziaka mbụ ma weghachi mmega ahụ na ntụgharị ihu.
Pịa na n'akuku.
Ibu ibu na akwara nke obi, aka, ogwe aka na ubu.
Dinaa n'azụ gi, ikpere ikpere n'ala, aka nri aka a na-agbanye n'aka ekpe. Aka na dumbbells na-ehulata n'ekpere ma na-etinye aka na ọkwa. Na-atụgharị ihe ndị ahụ, na-ehichapụ isi ala site na ala ma n'otu oge ahụ, aka na dumbbells dọtara n'ụlọ. Laghachi na ọnọdụ mbụ ma gbanwee ụkwụ gị.
Ọ dara na ụkwụ.
Na-eme ka mkpọ, hips na biceps.
Guzo ọtọ, tinye ụkwụ gị n'ogo nke ubu gị, ogwe aka na dumbbells n'akụkụ abụọ. Mee nnukwu nzọụkwụ gba ọtọ ma laghachi na mbuso agha ahụ ka ụkwụ gị dị n'ihu ụkwụ dịka ala. N'oge ahụ, na-agbatị ogwe aka gị n'akụkụ ikpere ụkwụ, dọta ụbụrụ gị n'ubu gị, na-eme ka ikpere gị dịkwuo n'ahụ. Ugbu a, bilie ma bulie ụkwụ aka nri gị, ikpere ikpere na ọkwa ọkwa. Mgbe ahụ tinye aka gị ma laghachi na nmalite. Gbanwee akụkụ ma maliteghachi mmega ahụ.
Mmemme ahụike na-eme maka otu izu.
Nke ahụ bụ ihe atụmatụ ọzụzụ ahụ kwesịrị ịdị ka ya. Ọ bụ ihe na-achọsi ike na ibu ike, yoga na mmega ahụike ndị ọzọ na-aga n'otu n'otu. N'aka nke ọzọ, ha nwere ike kewara abụọ. Dịka ọmụmaatụ, na ụtụtụ 10 nke yoga, na ikuku na ike maka mgbede.
Monday.
Ibu ike na ụtụtụ, na yoga nkeji 10 na mgbede.
Tuesday.
Ike ibu 20 nkeji ụtụtụ. Egwurugwu na nri ehihie, na yoga nkeji iri na mgbede tupu ị lakpuo ụra.
Wednesday.
Naanị minit 10 nke yoga tupu ụra.
Tọzdee.
Ebu ibu n'ututu. N'ehihie, ụlọ ọgwụ, na n'abalị 10 nke yoga.
Friday.
Ụtụtụ zuru ezu. N'ehihie, ikuku, na mgbede ọzọ minit 10 nke yoga.
Saturday.
Ike ibu 20 nkeji ụtụtụ. N'ehihie, ụlọ ọgwụ, na n'abalị 10 nke yoga.
Sunday.
Ebe ọ bụ ụtụtụ zuru. N'ehihie, ụlọ ọgwụ, na n'abalị 10 nke yoga.
Elena Klimova , karịsịa maka saịtị ahụ