Tinyegharịa otu ma ọ bụ abụọ ọzọ agba. Ugboro abụọ ma ọ bụ ugboro atọ n'izu, na-etinyekwa kadio ọzọ. Chetakwa: n'ọgụ megide cellulite, ịnọgide na-eguzosi ike bụ isi ihe ịga nke ọma. Ya mere egbula oge! Akọ na uche na-eme maka afọ ala.
Ị ga - achọ: otu ihe dị arọ nke 4-5.5, otu bench (ma ọ bụ ihe nkedo) na akwa nhicha.
"Mwepu na-agba ọsọ"
Ndị na-eme ka ahụ ghara ịdị na-arụ ọrụ nke ọma. Guzo, ụkwụ na obosara pelvis. Nọdụ ala ma tinye aka gị n'elu ala n'ihu gị. Na nwelite, kwụghachi ụkwụ ma gaa na nkwụsị mmanya ahụ, wee wụnye aka ekpe, aka nri, na ọzọ na etiti. Site n'apụ elu, bulie ụkwụ aka nri aka nkwe aka aka nri, laghachi na ọnọdụ mmanya ahụ ma gbanwee usoro site na aka ekpe. Mgbe ahụ, na-esetịpụ aka ekpe gị, na-ebugharị ma na-akwụsị n'ihu, na-ebili ma na-ekpeghachi. Mee ugboro iri ugboro.
Na-ebili n'elu bench na-ebuli elu
Akpụ ụkwụ, ụkwụ na aka aka. Were oriọna na, jide ya n'ihu gị, guzo n'ihu bench ma ọ bụ nzọụkwụ-n'elu, na njedebe ya. Mee ka bodybard buru oke nke obi - ogwe aka ndị ahụ kwụ ọtọ, brushes bụ ubu aka n'obosara, ogwe aka na-agbada. Ka ị na-ejide onwe gị n'ụdị a, jiri aka ekpe gị gaa n'elu ikpo okwu ma were ikpere aka nri gaa elu nke pelvis. Lower ụkwụ aka nri gị, nọdụ ala, bilie, wepụ ụkwụ aka nri gị. Laghachite n 'ebe obibi iji mezue ya. Mgbe i mechaghachiri ugboro 8, mee mmega ahụ na ntụziaka ọzọ (n'akụkụ aka ekpe nke bench) iji mezue ya.
Curl na bodibar
Ahụ ike nke obi na ọrụ nchịkọta. Were ozu ahụ ma dinara azụ, na bench ma ọ bụ na ala. Debe ozu ahụ dị nso n'obi gị, n'ọbụ aka dị ntakịrị karịa ubu gị ma na-atụga n'ihu. Mee bench pịa na bodibar, wee tụgharịa. Jide ebe ikpeazụ maka akaụntụ 1, wee gbanwee ahụ gaa n'aka nri, gaa n'aka ekpe, laghachi azụ - etiti gị ga-akwagharị dịka otu. Gaa na nmalite ma malite ikwughari. Mee nlele ugboro iri na abụọ.
Squats na otu ụkwụ
Mgbochi nke ụkwụ na ọrụ na-arụ ọrụ. Were bodybard n'aka nri ma jidesie ya ike ka ọ dịrị na ala. Guzo n'akụkụ nzọụkwụ ma ọ bụ bench wee nyefee ibu, ịdakwasị ụkwụ aka nri ruo mgbe ọbụ aka metụrụ bench ma ọ bụ dịka ị nwere ike, guzoro ọtọ na ikwugharị. Mgbe ị na - emegharịghachi ugboro asatọ, gbanwee bodybard n'aka nke ọzọ wee malite iji aka ekpe.
Nkwụgharị-elu ọkụ abụọ
Mgbochi nke obi, akwara-nchekwa, ọrụ triceps. Nabata ọnọdụ maka nkwụsị elu site n'enye aka na aka (nhicha n'okpuru ọkpọ) na mkpịsị ụkwụ ma ọ bụ ikpere. Gaa na ala - nkpuchi n'akụkụ ahụ, wee pịa. Ugbu a, tinye aka gị n'ihe dịka 5 cm wee rida n'ala, oge a, na-ede aka gị n'akụkụ n'akụkụ. Gbanye, weghachi aka gị gaa n'ọnọdụ mbụ ha na ikwughachi. Na-eme nkedo w-12, na-agbanwe ọnọdụ nke aka na nkwughachi ọ bụla.
Na-ebute ihe dị arọ, na ebuli elu ikpere
Mgbochi aka na ụkwụ na-arụ ọrụ. Rụlite ozu gị n'elu isi gị, ogwe aka gị bụ akụkụ nke ubu, aka gị na-eche ihu gị. Gbagoo, na-adọkpụ ikpere aka nri gaa elu nke pelvis, wee rida n'ime ọkara n'akụkụ aka ekpe. Na nsaa ọzọ, bulie ikpere aka ekpe - nke a ga-abụ ugboro 1. Idebe ọnọdụ nke aka, gbuo 10-12 ugboro.