Ntugharị abụba dị n'akụkụ - mmega ahụ dị mfe 10

mpaghara afọMmanụ ndị na-esi n'akụkụ akpụkpọ ahụ pụta na-eme ka ọdịdị dị njọ. Mgbe ịmalite ibu ibu, abụba ndị a na-egosi onwe ha na mbụ. Ịgbaze adịghị mfe otú ahụ. Ọ bụ otu n'ime abụba ikpeazụ na-agbaze na agbaze n'ihi ogologo mbọ. Ọ bụ ezie na ọ siri ike ịgbaze abụba ndị a siri ike, mgbe ị gbanwee nri gị, ị ga-enweta nsonaazụ ngwa ngwa site na mmegharị nke agbaze abụba n'akụkụ. Kedu ụdị mmega ahụ na-agbaze abụba n'akụkụ ngwa ngwa? Nke a bụ mmegharị ahụ iji gbazee abụba akụkụ…

Ntugharị Fat Na-agbaze

1) Starfish

• Banye n'ọnọdụ plank n'akụkụ. Ọnọdụ plank dị n'akụkụ bụ ịdina ala na ogwe aka gị wee gbatịa ụkwụ gị ogologo.
• Mgbe emezichara, tinye otu ụkwụ na nke ọzọ wee welie ogwe aka gị n'ikuku.
• Ugbu a, welie ụkwụ gị elu wee gbatịa ya. N'otu oge ahụ, gbalịa iji aka gị metụ mkpịsị ụkwụ gị aka wee laghachi n'ọnọdụ mmalite.
• Mee ya na akụkụ nke ọzọ. Tinyegharịa ugboro iri na ise.

2) Akụkụ plank okirikiri

• Banye n'akụkụ plank dị ka ọ dị na mgbatị ahụ dị n'elu. Weta ikpere gị nso n'ala. Welie ụkwụ elu gị ruo mgbe ọ kwụ ọtọ ma kwụ ọtọ.
• Ugbu a malite iji ụkwụ ahụ mee nnukwu okirikiri.
• See okirikiri iri abụọ na-agafe elekere na okirikiri iri abụọ na-aga n'aka elekere. 
• Mgbe ahụ megharịa ya na akụkụ nke ọzọ.

3) Oblique curl

• Dina n'azụ gị ma welie ụkwụ gị na ikpere na-ehulata ruo mgbe ụmụ ehi ahụ kwụ ọtọ.
• Tinye aka ekpe gị n'azụ isi gị ma kwụzie ogwe aka nri gị n'akụkụ gị.
• Ugbu a, pịa aka nri gị n'ala, welie akụkụ aka ekpe gị ma gbalịa imetụ aka ekpe gị aka n'ikpere aka ekpe gị.
• Tụgharịa ikpere aka ekpe gị n'ikpere aka ekpe gị ka ị na-ebuli elu aka ekpe gị.
• Tinyegharịa n'akụkụ nke ọzọ. Mee mmegharị ahụ ugboro iri.

4) Kwuo ikpere n'ala

• Dina n'ala ka ụkwụ gị kwụ ọtọ na aka gị gbatịa.
• Welie ụkwụ na ogwe aka gị n'ọnọdụ ịnọdụ ala ruo mgbe ọkpụkpụ gị na-apụ n'ala ma na-edozi n'isi gị.
• Ọ bụrụ na idebe ụkwụ gị kwụ ọtọ bụ ihe ịma aka, ị nwere ike gbadaa ikpere gị ruo mgbe nwa ehi gị kwụ ọtọ. Jikwaa ọnọdụ a.
• Ugbu a tụgharịa ọkpụkpụ azụ gị gaa n'aka nri, gbadaa aka nri gị ma metụ aka nri gị aka n'ala.
• Gaa n'aka ekpe wee metụ aka ekpe gị aka n'ala.
• Na-agbanwe agbanwe. Mee ugboro 20.

5) Triangle nwere dumbbells

• Guzosie ike n'ụkwụ gị n'obosara. Tụgharịa ụkwụ aka ekpe gị n'aka ekpe na ụkwụ aka nri gị gaa n'ihu.
• Jide dumbbells n'aka nri gị. Ejila dumbbell dị arọ wee gbatịa ogwe aka ahụ ntakịrị n'akụkụ.
• Ugbu a dabere n'akụkụ aka ekpe wee gbalịa iji aka ekpe gị rute ala.
• Na-enweghị ịgbanwe ọnọdụ, weda onwe gị ala dị ka o kwere mee, na-eme ka azụ gị kwụ ọtọ.
• Mee ugboro iri na ise n'akụkụ nke ọ bụla.

6) Nwanyị nwanyị

• Dina n'akụkụ aka nri gị ka ụkwụ gị kwụ ọtọ na ụkwụ ọnụ.
• Debe ụkwụ gị ntakịrị n'ihu, na-adabere na ntì gị, ọ bụghị n'úkwù gị.
• Welie ụkwụ gị elu dị ka o kwere mee ma wedata ha ala.
• Mee 15 reps.

7) Ebuli ụkwụ

• Dina n'azụ gị jiri ụkwụ gị gbadaa n'ala.
• Tinye aka gị n'okpuru úkwù gị ma mee ka ụkwụ abụọ kwụ ọtọ.
• Welie ụkwụ gị elu dị ka o kwere mee ma wedata ha azụ na-emetụghị ala. Na-eme ka ụkwụ gị kwụ ọtọ mgbe niile.
• Mee 15 reps.

8) Hip ebuli

• Banye n'ọnọdụ plank. Maka ọnọdụ a, dina ala n'elu akwa ahụ. Site na nkwado nke ikpere gị na mkpịsị ụkwụ gị, bilie ntakịrị na ute.
• Ozugbo ị kwụsiri ike, tinye otu aka n'úkwù gị wee malite ibuli úkwù ala gị elu na ala.
• Mee ugboro iri na ise n'akụkụ nke ọ bụla.

9) Dumbbell n'akụkụ curl

• Jide otu dumbbell n'aka ọ bụla wee guzoro ụkwụ gị n'obosara n'úkwù.
• Mee ala dị ka o kwere mee site n'úkwù gị ruo n'akụkụ aka ekpe gị, ma n'otu oge ahụ welie ogwe aka gị na arc n'elu isi gị ka ị na-ehulata.
• Kwuo ma megharịa ya na akụkụ nke ọzọ.
• Na-agbanwe agbanwe. Mee ugboro 20.

10) Abdominoplasty

• Guzosie ike n'ụkwụ gị na abs gị siri ike.
• Gaa n'ihu jiri ụkwụ gị kwụ ọtọ wee jiri aka gị gaa n'ihu ruo mgbe ịnọ n'ọnọdụ plank.
• Kpọọ ikpere aka nri gị ma gbalịa imetụ aka nri gị aka.
• Ugbu a gbanye ikpere gị ma metụ obi gị aka.
• Ugbu a were ya gaa n'aka ekpe wee metụ aka ekpe gị aka.
• Mee ka ụkwụ gị kwụzie ma jiri ụkwụ aka ekpe gị kwugharịa.
• Na-agbanwe agbanwe. Mee ugboro 15.

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