Ihe omuma nke oma na dumbbells
Mgbochi nke ubu, azụ, ogwe aka na obi. Guzo, tinye ụkwụ gị n'úkwù gị, ikpere na-ehulata ma were aka ọ bụla na-enwe ihe dịka 4.5-7 n'arọ. Pịgharịa gaa n'ihu site na hip ka azụ wee yie nke dị n'ala. Tinye aka gị n'ihu gị, n'ọbụ aka na-eche ihu gị. Kpoo ya dum, gbasaa ogwe aka gi ma buru uzo. N'ịbụ onye na-egbu oge na njedebe ikpeazụ na akaụntụ 2, belata aka gị. Mee ugboro iri na ise.
Eke na oche
Ọrụ ndị na-eme ka ndị na-arụ ọrụ nchebe. Nọdụ ala, ụkwụ gbatị, ụkwụ - na onwe gị, na mkpịsị aka gị metụrụ isi gị n'azụ ntị gị, ma tụọ aka gị n'akụkụ. Rụ n'ụkwụ gị ma jiri nwayọọ nwayọọ gbanwee, na-edozi na coccyx. Kpoo ikpere aka nri, ka ị na-atụgharị akụkụ ahụ nke ya. Jide maka ọnụ ọgụgụ abụọ, gbanwee ọnọdụ nke ụkwụ ma gbanwee ahụ na ntụziaka ọzọ - nke a ga-abụghachighachi. Azu 30 zuru oke.
"Na-agabiga"
Mkpụrụ akwara, ụkwụ, akwara ike-arụ ọrụ. Iguzo ọtọ, ụkwụ bụ ubu aka n'obosara, ikpere na-ada ụda, aka esonyere n'ihu gị n'ogo obi. Mee ka ikpere aka nri ma gbatịa ya n'akụkụ aka ekpe. Mee ngwa ngwa gbanwee ọnọdụ ụkwụ, na-adọkpụ ikpere aka ekpe. Nke a ka m ga-eme. Mee 15 na-eru nso, na-awụda azụ ma na-apụta ngwa ngwa i nwere ike. Efela ubu gị na pelvis.
Dumbbells na uzo
Mgbochi nke obi na ogwe aka na-arụ ọrụ. Dina ala n'azụ gi, ikpere ikpere ala, ala n'ala, were aka obula na-enwe ihe dika 4-5-7 n'arọ ma debe ha n'elu n'elu igbe. A na-ekwu okwu ihu na n'akụkụ, akụkụ aka na-atụ anya. Na-agbanye ogwe aka gị n'elu obi gị, jiri aka gị gosi gị. N'okwu ikpeazụ, dumbbells kwesịrị imetụ aka. Mee mmegharị ahụ na-agagharị, na-alọghachi na nmalite. Mee ugboro iri na ise.
Aka aka na-etinye aka na nkwado ikpere
Ọrụ biceps. Were aka nri aka ekpe nke na-ebu ihe dị ka pasent 4.5-7 n'arọ na-etinye obere aka nri na squat. A na-akụda ikpere aka nri n'ala, a na-ebuli ikiri ụkwụ. A na-agbatị aka ekpe aka n'akụkụ aka ekpe nke aka ekpe, a na-eduzi nkwụ n'aka nri. Tinye aka nri gị na mkpịsị aka nri gị. Ka ị na-edebe akụkụ aka ekpe nke aka ekpe, jiri nwayọọ nwayọọ bulie dumbbell ahụ n'ubu. Lower gaa na mmalite ọnọdụ ma na-ekpeghachi. Mee ugboro iri na ise ma malite ime mmega ahụ n'ụzọ ọzọ.
N'ihu ihu
Akpụkpọ ụkwụ, ụkwụ na ọrụ biceps. Guzo, na-agbanye ụkwụ n'ogo nke pelvis, n'aka nke ọ bụla, were ụyọkọ nke ihe ruru 4.5-7 n'arọ ma jide ha n'ihu gị n'ogo nke agba. Ụkwụ na-ehulata, ogwe aka na-eduzi onwe ha. Jiri nwayọọ nwayọọ nọdụ ala, n'emeghị ka pelvis laghachi azụ. Jide ebe ikpeazụ maka akaụntụ 2, guzoro ọtọ na ikwugharị. Mee ugboro iri na ise.
Na-agba ọsọ na dumbbells
Egwu nke ubu na ndi na-eme ka ike na-arụ ọrụ. Were aka nri nke aka nri nke ruru 2.5-3.5 n'arọ ma were ihe osisi ahụ. Ụkwụ dị ntakịrị karịa ọkpụkpụ. Gbalịa ka ị ghara ịkwaghari pel pel n'ubu, were aka nri n'akụkụ n'akụkụ aka gị, a na-eduzi nkwụ ahụ. Lower ogwe aka gị ma tinye ebe ahụ dị n'etiti etiti ahụ, n'okpuru agbada, mgbe ahụ mee mmega ahụ n'aka aka ekpe gị. Nke a ga-abụ ugboro ugboro. Mee 15 na-eru nso.
Ịgbagwoju anya
Mgbochi nke ọrụ mgbasa ozi. Dinaa n'azụ gị, ụkwụ kwụ ọtọ, aka n'azụ gị. Kpochapụ isi site na ala site na 8 centimeters. Welie ụkwụ gị ma nọdụ ala nwayọọ nwayọọ, na-adọrọ ikpere gị n'ubu gị na ọkwa pel pel gị. Jide ebe a maka akụkọ 2, emetụla ala na ụkwụ. Mgbe ahụ, jiri nwayọọ nwayọọ belata ahụ ma gbatịa ụkwụ (etinyela isi na ụkwụ kpamkpam n'elu ala) ma kwughachi. Mee nzaghachi ugboro 30.
Cardioversion
Iji mee ka mbelata ahụ dị ọkụ ma na-erekwu calorie, tinye ọzụzụ nke oge a n'ime usoro nlekọta ahụike gị. Ezubere maka simulator elliptical na veloergometer, enwere ike ịmegharị ya na ndị ọzọ na-arụ ọrụ, na ụdị ọrụ ọ bụla. Naanị lekwasị anya na ION gị. " Ego! Oge ọ bụla ị na - eme ka iguzogide onye na - ahụ maka simulator, ị na - enyekwu ọrụ na akwara nke akuko ahụ, na - amanye ha ka ha gbalịsie ike iji kwụsie ike.