Mee mmemme "Ekpere", na-eguzo n'ihu enyo na profaịlụ - ị ga-ahụ otú akwara si arụ ọrụ na igbe ahụ.
Na-eje ije na saịtị
1. Welie aka gị n'ubu gị.
2. Na-eje ije n'otu ebe n'otu oge na mmeghari aka nke okirikiri na nkwonkwo akọrọ n'ihu (ugboro 10).
3. Nọgide na-ejegharị + mmeghari okirikiri azụ (ugboro 10).
Jikwa aka gị
1. Ụ ụkwụ na ubu ubu, ogwe aka na ahụ.
2. Were aka gị, mee ka ha na-agagharị azụ site na onwe gị, dịka ọ bụrụ na ịmalite.
Nwee obi iru ala nke akwara ihu.
4. Soro post.
Anyị na-ekwughachi ugboro 15.
"Egbugbu"
1. Na-ekpuchi ubu ube dị iche iche.
2. Were akwa nhicha na aka.
3. Welie ogwe aka gị na ọkwa obi ma gbatịa n'ihu gị.
4. Nye aka aka iji na-agbagharị n'akụkụ dị iche iche akwa akwa (ugboro 20).
Mmasị maka mgbidi ahụ
1. Guzo n 'anya nke 50 cm site na mgbidi, ụkwụ n'ogbe obosara.
2. Gbanye aka gị ma pịa aka gị megide mgbidi (ugboro 20).
Ncha
1. Na-ekpuchi ubu ube dị iche iche.
2. Na-agbanye ogwe aka na onye ọgbọ ahụ ruo n'ogo.
3. N'ihe dị nro, gbasaa aka ya n'akụkụ, gbatịa onye na-asọ oyi.
4. Kwụchie ọnọdụ ma gbanye ogwe aka gị n'elu obi (ugboro 10).
Welie ogwe aka gị n'elu isi gị ma kwuoghachi otu ntụgharị ahụ-iru n'elu isi gị (ugboro iri).
1. Ụda na obosara nke aka, aka iji sonye tupu ara.
2. Jikọọ n'ọbụ aka n'ihu igbe ahụ ma pịa otu nkwụ na nke ọzọ, na-etinye mgbalị (ọ dịkarịa ala ugboro 30).
Ịnọ ọdụ na ịgha ụgha "nkwụ na tebụl"
1. Nọdụ ala n'oche n'ihu tebụl.
2. Tinye aka gị na tebụl ma jiri aka gị pịa ya aka (ugboro 20 ọ bụla).
"Onye na-egbu egbu"
1. Dina ụra, tinye aka gị n'ubu gị (ma ọ bụ aka gị n'azụ gị).
2. Jiri nwayọọ nwayọọ bulie akụkụ elu nke akpati ahụ.
3. Kpochie ọnọdụ kachasị maka 25 sekọnd.
4. Kedo okporo osisi ahụ n'ala. Tinyegharịa ugboro iri.
"Na Turkish"
1. Nọdụ ala "na Turkish", gbadaa ogwe aka gị n'ubu aka gị, pịa aka gị n'akụkụ ahụ.
2. Mkpịsị aka na-etinye n'ubu, na-ebu ubu ubu ma na-ebugharị ubu n'akụkụ ọzọ (dịka ma ọ bụ na gburugburu) - elu, azụ, ala na n'ihu.
Push-elu
1. Dina na afo.
2. Na-agbanye aka n'ala, na-ebuli ozu ahụ.
3. Ghichapụ ala ahụ, na-agbatị aka (ọ dịkarịa ala ugboro 10).
"Ndepụta"
1. Were dumbbells, dinara n'azụ gị, gbasaa ogwe aka na dum 1.5mm n'arọ nke ọ bụla.
2. Na-eji nwayọọ nwayọọ na-ebuli ihe a na-atụgharị ya ma jiri nwayọọ nwayọọ na-agbanye aka na-ejikọta ya na dumbbells (ugboro iri).
Mee mmega ahụ na bench dị warara (ma ọ bụ n'elu oghere dị warara), dina ya.
Nkwado ahụ kwesịrị ịbụrịrị azụ gị, ọ bụ mgbe ahụ ka uru ahụ ga-arụ ọrụ n'ụzọ ziri ezi.
1. Nọdụ ala n'oche.
2. Were aka nri na aka abụọ
3. Wepụ aka aka nri ya na dumbbell n'akụkụ úkwù, na aka ekpe gaa n'elu ala.
4. Na-agbanyeghị ogwe aka na ikpere, gbanwee ọnọdụ nke aka.
Tinyegharịa ugboro iri.
Iji mee mmemme ndị a, ị ga-achọ ọ bụghị nanị oge ọzọ, kamakwa usoro pụrụ iche. Nrụ ọrụ nke omume ndị a chọrọ ọrụ pụrụ iche ma ya mere agaghị adabara nwa agbọghọ ọ bụla. A sị ka e kwuwe, ọtụtụ ndị nwere nkwarụ na ahụike ha.
Dịka ọmụmaatụ, ọ bụrụ na nwatakịrị na-arịa ụkwara ume ọkụ, ọ nwere ike machibidoro ya omume dịgasị iche iche na simulators, na n'ezie ọrụ ọ bụla. Ya mere, nke mbụ, mee ka ahuike gị laghachi na nkịtị, ma mee ihe dịgasị iche.