Atụmatụ ọzụzụ
Mee n 'okpukpu abuo ma obu ugbo ato n'izu, n'enweghi izu ike n'etiti mmeghariri iji mee ka akwara obi na akwara. Tupu mmalite nke mgbatị ahụ, gbanye ma ọ dịkarịa ala minit ise. Tinyegharịa mgbagwoju otu ugboro ma ọ bụ ugboro abụọ, dabere na oge dị. Ị ga - achọ: dumbbells 2-4 n'arọ, ahụ ike, ihe nkeda, yoga na mbadamba.
Squats na agbatị
Guzo ọtọ, ụkwụ buru ibu karịa ubu, bulie aka n'isi karịa aka gị. Nwee ume miri emi ma banye n'ime squat. Mee ihe dị ka o kwere mee ma gbanye aka, tinye aka gị n'ala. Nwee obi iru ala nke azụ nke apata ụkwụ na ụmụ ehi. Kpoo ma laghachi n'ọdụ squat, gbanye isi gị. Debe ma bilie. Mee 4 ugboro ugboro.
Push-up push-ups
Mkpụrụ nke obi, ogwe aka na akwara mgbochi na-arụ ọrụ. Were nkedo osisi ahụ na-ekwusi ike na ikpere na aka, ogwe aka dị ntakịrị karịa ubu. Gaa na ala, ebe ikpere aka ekpe dị nso na igbe, na nri, buru ihe n'akụkụ. Kpochapụ ihe nkedo. Mee 5 ugboro ugboro ma gbanwee ọnọdụ nke aka gị. Tinyegharịa ihe niile ahụ.
Akwụsị ụkwụ na-ebuli aka
Ụbụrụ nke ụkwụ, ụkwụ, ọkpụkpụ na akwara mgbochi. Were dumbbells n'aka gị. Aka nri na-ehulata na ikpere na-ebute ibu dị n'ubu, a na-etinye nkwụ ahụ. A na-agbatị aka ekpe ya n'akụkụ ahụ, nkwụ aka apata. Mee n 'ehihie na azụ aka ekpe gị, n'otu oge ị na-amatị aka nri gị, wee gawa n'akụkụ. Laghachite na nmalite. Mee 5 ugboro ugboro, gbanwee ọnọdụ nke ụkwụ na aka. Tinyegharịa setị ahụ ọzọ.
Ntughari aka
Mkpụrụ ụkwụ, ngwugwu na arụ ọrụ azụ. Mee nkpa maka ihe na-aga n'ihu na n'ihu gị na elu mita abụọ. Na-ejide ihe mkpuchi ihe a, welite aka gị n'elu isi ma jiri nwayọọ gbasaa n'akụkụ (ya mere, aka "na-ese" akwụkwọ Latin bụ "V"), a na-atụgharị ogwe aka n'ala. Gaa na squat. Nzọụkwụ azụ, na-adọpụta ihe ndekọ ahụ. Mgbe ị na-ejide onwe gị ahụ, na-aka aka nri, wepụ ihe ahụ na-ekpo ọkụ. Laghachite na nmalite. Mee ugboro iri ugboro.
Nri ụtụtụ na ighikota
Mgbochi ukwu, ụkwụ, obi, ogwe aka na akwara na-arụ ọrụ. Guzo ọtọ, ụkwụ n'ụkwụ obosara dị iche iche, ụkwụ dịka ibe ya. Were ihe ndị ahụ na-ejiri aka gị ma jide ha n'ime igbe ahụ, a na-etinye aka n'ọbụ aka n'ahụ ibe ha, a na-agbanye aka n'olu. Bipụ ikpere aka nri ma gbadaa n'ihu, na-adọkpụ aka ekpe aka ekpe na ụkwụ aka nri. Gbagoo ma gbanye aka ekpe, ka ị na-agba aka ekpe gị, nkwụ tụgharịrị n'ala. Ọzọ, mee mwakpo. Tinyegharịa ugboro ise ma gbanwee n'akụkụ.
Jump
Mkpụrụ ụkwụ, ọkpụkpụ na akwara na-arụ ọrụ. Mee ka ụkwụ gị buru ibu karịa ubu gị ma banye n'ime squat. N'oge mmega ahụ niile, jide aka gị n'ihu gị: a na-ehichapụ aka n'osisi, a na-achịkọta ọbụ aka n'olu. Gaa na obere ala, ma gafere elu aka ekpe, ka ị na-adọghachite azụ ma jide ya na ibu. Laghachi na squat na ikwugharị. Mee ugboro iri ma gbanwee ụkwụ. Ọ bụrụ na mmega ahụ dị ka ọ dị mfe (na nkwughachi ikpeazụ ị na-eku ume), bulie bọmbụ ahụ ike ma ọ bụ dumbbell nke ruru 3-4 kg.
Mgbakwunye na triceps
Ọrụ nkwụsị na ngwongwo. Nwee ike maka ihe edozi n'ihu gị mgbe dị elu nke 30-50 cm si n'ala. Were osisi nke osisi ahụ tinye aka na mkpịsị ụkwụ na mkpịsị ụkwụ. Jide aka nke aka n 'aka nri: ikpere aka na-ehulata, onye na-ahụ anya dị n'akụkụ ahụ, a na-agbanye teepu ahụ. Na-ejide eriri gị na ubu n'ahịrị, were aka nri gị laghachi azụ. Bịgharịa ikpere na ịmegharịgharị ije ahụ. Mee 5 ugboro ugboro ma gbanwee akụkụ.
Na akwa na fitball
Ụbụrụ na ụbụrụ na-edozi ahụ. Ghichaa ihe mkpuchi ahụ na-ekpo ọkụ, dinara na azụ gị na ihe dị mma ka isi gị na azụ gị dị, kpọmkwem n'etiti etiti ahụ. Debe ụkwụ gị n'ogbe obosara. N'igbo nsogbu nke teepu ahụ, gbalịa ikpere gị n'otu eriri aka na ụkwụ. Arma na-ebute n'ihu ya na ọkwa obi, mkpịsị aka aka. Ịhapụ hips n'enweghị ihe ọ bụla, mee ntụgharị ahụ n'aka ekpe. Laghachite na nmalite ma malite imegharịghari aka nri. Nke a ga - eme otu set. Mee mmegharị ugboro 6.