Nzuzo na oche
Na-ewusi ahụ ike. Mmega ahụ na-ewusi ahụ ike nke obi na n'ihu ihu. Nọdụ ala na-arụ ọrụ, gbanwee obi gị, gbatịa akwara nke akuko ahụ, nke mere na ọkpụkpụ azụ ahụ nọ n'ọnọdụ na-anọghị. Na-ejide ya; A na-agbanye ụlọnga n'akụkụ ahụ ma na-ehulata na 90 Celsius. Mee aka gi ma kpoo aka ah u, ka obi kwes ir i idozi ya. Jiri nwayọ laghachi na nmalite ma maliteghachi mmega ahụ. Atụmatụ a tụrụ aro: 15-30 n'arọ. Kwuo ahụ ike. Ịnọdụ na simulator, gbanwee obi gị, gbasaa ogwe aka gị n'akụkụ. Na-eche na uru ahụ nwere ike ịgbatị. Jidesie aka maka sekọnd 20.
Ntugharị oge
Anyị na-eme ka ahụ ike dị ike mgbe ọ na-efu. Mmega ahụ na-ewusi ahụ ike nke etiti nke azụ. Nọdụ ala na ngwaọrụ ahụ, na-agbanye azụ azụ. Debe aka na aka gị n'okpuru ikpere na nkwụ aka. Mee ka uru nke ndi mmadu kwusi, na-agbali idebe ahu ahu n'otu uzo, ma mee ka ube gi di ike. Kpoo nkwụsị na azụ. Atụmatụ a tụrụ aro: 15-30 n'arọ. Kwuo ahụ ike. Guzo na simulator, ụkwụ aka na obosara n'ubu, ikpere adịghị adaba. Jide aka na aka abụọ (ogwe aka). Kuda ikpere (azụ azụ). Na-ejide na crossbar, weghachite azụ iji gbatịa akwara nke azụ. Jidesie aka maka sekọnd 20.
Ịzụ ogwe aka gị n'akụkụ
Anyị na-eme ka uru ahụ dị ike mgbe ọ na-efu. Mmega ahụ na-ewusi ahụ ike dị n'etiti etiti. Nọdụ ala na-arụ ọrụ, jide ogwe aka, nkwekọ na ogwe aka n'elu ikpere ụkwụ na-ezu ike n'elu ihe ndị ahụ, a na-ebuli ụra ahụ, ahụ ike nke ndị na-ebipụta akwụkwọ na-ada mbà. Welie aka gị n'ahịrị n'adaghị n'olu gị. Gaa na nmalite mmalite ma megharịa mmega ahụ. Atụmatụ a tụrụ aro: 10-30 n'arọ. Kwuo ahụ ike. Guzo ihu na onye na-arụ ọrụ, ụkwụ aka nri n'ogo nke ubu, ikpere adịghị adaba. Jide aka ekpe n'aka nri aka nke simulator. Gbanyụọ ahụ gaa n'aka ekpe, chee na akwara nke etiti na azụ n'azụ ya. Jidesie aka maka sekọnd iri abụọ, wee kwugharịa ntanye, jide aka ekpe gị n'aka aka nri gị.
Ịkpụ ikpere
Na-ewusi ahụ ike. Mmega ahụ na-ewusi biceps ike. Nọdụ ala na-arụ ọrụ, ikpere na-ehulata, ụkwụ na-eguzo n'ala. Na-agbanye aka n'etiti ikpere ụkwụ, ogwe aka ziri ezi dị ka ala. Jirinụ ọbụ aka ala jikọọ aka. Jikọta ọkpụkpụ ubu ma wedata ha, ma gbadaa aka n'olu ma dọpụta aka n'ubu. Jide ahụ ahụ n'ụzọ ziri ezi, na-atụghị anya ya. Jiri nwayọ gbatịa ogwe aka gị ma maliteghachi mmega ahụ. Atụmatụ a tụrụ aro: 7-20 n'arọ. Kwuo ahụ ike. Mgbe ị na-amalite ọnọdụ, pịa brushes. Jiri brushes na aka ahụ, dọtaghachi okwu ahụ n'ụzọ dị ntakịrị, chee otú e si agbatị biceps. Jidesie aka maka sekọnd 20.
Mgbatị nke ogwe aka na elbows
Na-ewusi ahụ ike. Mmega ahụ na-ewusi triceps ike. Nọdụ ala na-arụ ọrụ, ikpere na-ehulata, ụkwụ na-eguzo n'ala. Tinye aka gị na etiti nkwụsị ahụ, jide ogwe aka, mgbe aka na-agbanye azụ, a na-ehulata ikpere. Nwee uru nke ndi akuko. Mee ka ogwe aka gị gbanyea aka gị, na-agbanyeghị aka gị. Gaa na nmalite mmalite ma megharịa mmega ahụ. Atụmatụ a tụrụ aro: 7-20 n'arọ. Kwuo ahụ ike. Site n'oche, gbatịa ogwe aka gị, gbaghaa ya ma gbalịa iru azụ nke oche ahụ. Ọkpụkpụ aka na-ahụ elu. Jidesie aka maka sekọnd 20.
Ihe mgbaru ọsọ di iche
Ebumnuche anyị maka ọmụmụ ihe asaa kwa izu: klas atọ iji nwee ike na mgbanwe na ọzụzụ anọ nke cardio. Ngụkọta nke ihe dị ka awa 6.5 kwa izu (ndị na-amalite ga-achọ obere oge maka ọzụzụ ọzụzụ cardio). Ị na-ahazi klas ndị a dabere na ihe mgbaru ọsọ ị setịpụrụ onwe gị. Ibu ibu: igosi mmekorita obi n'egbughị oge tupu ị nweta ọzụzụ. Ịzụlite ike: ikuku cardio ọzọ na ike ọzụzụ. Ya mere ị nwere ike ịrụ ọrụ na nnukwu ibu ma ike gwụ gị.