Ndị ọkachamara anyị azụlitewo ihe omume ọzụzụ zuru ezu na nke mgbagwoju anya. Na-arụ ọrụ mgbe nile ma na-agbaso nri dị mma, ị nwere ike idafu kilogram 0.5 kwa izu. Egbula ka ị ghara ịda ngwa ngwa - na nke a, ị gaghị abụ abụba na anụ ahụ. Jiri nlezianya na-agbaso mgbanwe ndị mpụga, lelee centimita nke ukwu na mkpuchi. Isi ihe na-akwalite ọzụzụ ga-abụ eziokwu na n'ime izu asatọ ị ga-enwe ike ime ka ihe dị ntakịrị. Anyị na-ekwe nkwa na nanị ọnwa atọ ị ga-enwe nnọọ obi ụtọ site n'ụdị ọhụrụ gị, na klas maka oke nfe dị arọ ga-enye aka na-edozi nsogbu a.
Kpoo elu
Ọ bụ nkeji ise dị mfe, na-eje ije ngwa ngwa ma ọ bụ na-eme na onye na-enye ọzụzụ na elliptical. Ncha ọkụ ga-enye aka na-ekpo ọkụ, ma kwadebe akwara na nkwonkwo maka ọzụzụ. Tupu mmalite nke ume, ọzọ, mee ka ọkụ dị elu, ma naanị ugbu a na enweghi ike.
Ike mmega
Malite ha ozugbo mgbe ikpo ọkụ. Ha na-enyere aka mee ka anụ ahụ dịkwuo elu ma mee ka ahụ sie ike. Nnukwu ibu nke dumbbells bulie n'onwe ya. Họrọ ahịrịokwu ndị ahụ ị nwere ike ịmalite ịmalite usoro nke 15.
Nkụzi Cardio-ọzụzụ
Ọzụzụ na-enyere aka na-ere anụ anụ, ma ọ bụrụ na ọ dịkarịa ala minit 30. Ọ kachasị mma ịmalite ịmalite ọzụzụ na afo efu mgbe ọkwa glycogen (bụ isi kachasị mkpa nke ike ahụ ike) dị n'ogo kachasị dị ala, na ozugbo a ga-enwe usoro mmega ahụ (nke belata glycogen). Ị nwere ike ịme ọzụzụ nkuzi na mgbede, ma n'ehihie, ị ga-akwụsị iji carbohydrates iji belata ọkwa glycogen.
Nchịkọta anaerobic (nkeji)
Nke a bụ ngwakọta nke ọzụzụ kpụ ọkụ n'ọnụ (na 90% nke ikike anụ ahụ gị) na ọzụzụ nke chọrọ 6% nke ihe ndị nwere ike ime, dị ka ịga ije. Dị ka ọmụmụ na-egosi, ụdị ọzụzụ a na-enyere aka ọkụ ugboro atọ karịa abụba. Na nke a n'agbanyeghị eziokwu ahụ bụ na ogologo oge na ike nke ọzụzụ dị otú ahụ bụ obere ihe! Na ihe niile na-ekele na a na-akpọ post-effect mgbe ọkụ, ya bụ, ngwa ngwa ọkụ nke adipose anụ ahụ. Otu ọnọdụ - mgbe mmega ahụ ị gaghị eri nri maka minit 30.
Ikwusi akwara nke obi
Dumbbell na-ebuli, na-anọdụ ala n'elu bench. Nọdụ ala na bench, bulie dumbbells. Aka na-ehulata n'ubu ya ka ogwe aka wee dina n'ala. Ugbu a, setịpụ aka gị elu ma belata ha n'ime ọnọdụ mmalite.
Mkpụrụ nke azụ
Ịkwado crossbar nke simulator na olu ya na elu elu. Debe akwa ahụ ka ụkwụ guzosie ike. Jiri okpukpu kpoo crossbar, gbanwee azụ gị ma belata ubu ubu. Nke mbụ, belata crossbar site n'olu, wee n'ihu ya.
Mkpụrụ nke ubu na ogwe aka
Ị na-azụkọta isi gị n'isi. Tinye ụkwụ gị n'obodo gị, were aka gị ma welite aka gị, ma gbadaa n'akụkụ ikpere ụkwụ ma gbasaa ya na ala.
Ịgba aka na dumbbells
Kwee aka ọtọ, aka na dumbbells dị n'akụkụ okporo osisi ahụ. N'aka nke ọzọ, ehulata aka nri na aka ekpe n'èzí.
Achịcha ntụ ọka French na otu aka
Were dumbbell ma bulie aka nri gị. Mee ogwe aka gị na ikpere, gbanwee isi gị. Eke kwesịrị ịnọgide na-enweghị isi.
Mkpụrụ nke apata ụkwụ
Squats na dumbbells. Gbasaa ụkwụ gị n'ụba, jide otu aka ahụ na aka abụọ na aka, na-atụbe ihe nrụpụta n'etiti ụkwụ gị.
Mkpụrụ nke afọ
Mgbagha nke akpati ahụ, dina n'azụ. Dinaa n'azụ gị, ụkwụ na-ehulata n'apata gị, kụọ aka gị n'elu obi gị. Jiri nwayọọ nwayọọ bulie ogwe ahụ elu ka ubu ubu wee si n'ala.
Ọkpụkpụ Calf
Gbagoo n'elu ikpo okwu. Tinye ọkara ụkwụ n'elu ikpo okwu. Bilie na mkpịsị ụkwụ ma jiri nwayọọ nwayọọ dọọ, na-ebelata uru nke ụmụ ehi. Gbalịa ịme mmega ahụ maka minit 30 kwa ụbọchị (ọbụnadị n'ụbọchị ndị ị na-adịghị eme ihe omume ike).
Makhi aka dumbbells, dina n'elu oche
Dina ala ala. Were dumbbells ma tinye aka gị. N'ịbụ ndị na-ekpo ọkụ jiri nwayọọ nwayọọ belata ogwe aka gị n'otu akụkụ dịka n'ala (oge ọbụla aka kwesịrị ịnọgide). N'ikpochapu, welite aka gị, laghachi na nmalite (2 setị nke ugboro 15).
Mkpụrụ nke azụ
Na-agbanye mkpanaka nke simulator na olu ya na oke elu (3 setịpụrụ oge 15). Ịkwanye osisi nke simulate ka afo na-adighi ike. Nọdụ ala na-arụ ọrụ, ehulata ụkwụ gị n'apata gị, bulie crossbar ahụ ma dọrọ aka n'ọdụ ala (3 setịpụrụ oge 15).
Mkpụrụ nke ubu na ogwe aka
Ị na-ebuli ụda elu n'elu isi gị (nchịkọta 3 nke oge 15). Na-ebuli ụbọkọ n'ọkwá okporo osisi ahụ. Bipata ụkwụ gị n'ikpere, gbanwee ahụ gị n'ihu ngwa ngwa ma welite aka gị na dumbbells n'akụkụ, dịka n'ala (2 igbe nke ugboro 15). Ịgba aka na dumbbells (2 nke oge 15). Ndị French na-agbanye otu aka na-eguzo ọtọ (3 nchịkọta nke ugboro 15). Na-agbazi n'ubu ya na elu aka. Bụrụ n'ihu onye na-arụ ọrụ. Na-agbatị ogwe aka gị, jidere crossbar. Debe ubu gi, aka gi, jiri nwayo nwayo laghachi na nmalite (2 nke ihe 15)
Mkpụrụ nke apata ụkwụ
Ngwurugwu dum na dumbbells (3 nchịkọta nke ugboro 12). Ọkpụkpụ azụ azụ na ụkwụ. Ịkwalite hips na ọnọdụ dị mfe na ụkwụ aka nri (3 nke 20 ugboro).