Ntachi obi bụ ikike nke mmegharị ahụ nke ike ụfọdụ ruo ogologo oge o kwere mee. N'egwuregwu ndị ọkachamara, ebe a na-elekwasị anya na nkà na ụzụ, n'otu ụzọ ahụ, onye na-eme egwuregwu nke nwekwuola ọganihu na-enweta mmeri.
Banyere ojiji, ebe a na-enweghị obi dị ike na ume miri emi na obi dum enweghi ike ime. O gosipụtara, ọ dịghịkwa ihe ijuanya na nke ahụ, n'agbanyeghị ụdị ụdị ọrụ ị na-eduzi, ọnọdụ ahụ ike ga-adabere n'ụzọ dị ukwuu n'ịtachi obi, ya bụ, na njedebe nke ime mkparịta ụka obi, ugboro ole iku ume, ụbụrụ, na ịṅụ ọkụ. E kwuwerị, ihe niile ahụ dị n'elu ma kọwaara ndị egwuregwu niile maara "ume".
Ọdịiche nke mmega ahụ maka ntachi obi
Ngosipụta maka ntachi obi nwere ike ịme egwuregwu egwuregwu nke ọma - igwu mmiri, ịgba ọsọ, ịgba egwu, ịwụ elu. Tụkwasị na nke ahụ, e nwere ọtụtụ ebe egwuregwu na-ewu ewu nke na-emepụta ihe onwunwe nke ahụ:
- ụdọ bụ anụ ọkụ ọkụ na-enweghị ike ịkọwapụta, na-eme ka usoro obi mgbagwoju anya, nkwekọrịta, ụbụrụ nwa ehi, apata, brushes, ubu, pịa , buttocks;
- Ogbaala - a gosipụtara na squats abụghị dị ala na arụmọrụ ka arụ ọrụ, ma a pụrụ igbu ha n'ejighị ụlọ;
- ịnyịnya ígwè bụ ezigbo ngosiputa maka ume na-arịwanye elu, nke dị mma maka ndị nwere oké ibu arọ, dịka n'adịghị ka ọsọ, na-ebelata ibu ahụ site na ikpere na ụkwụ.
Mgbe ị na-agba ọsọ, mgbe ahụ, n'ụzọ doro anya, mgbe ịchọrọ ịmalite ume nke ume na obi gị, gị, karịa ihe niile, cheta kpọmkwem banyere ya. Otú ọ dị, na ibu ibu, ịgba ọsọ bụ egwuregwu dị egwu, n'ihi na n'oge ọ bụla, ihe nrịba ụkwụ nke ụkwụ na-eme ka pasent 70 nke ahụ dị arọ. Nke a bụ nnukwu ibu na nkwonkwo, nke a ga-ezere site n'ibu ụzọ buru ibu n'ịnyịnya. Na ndị ọzọ, ọsọ na-eme ka ọ bụrụ onye ndú n'etiti mmemme maka mmepe nke ntachi obi zuru ezu.
Ihe omume
Taa, anyị na-atụ aro na ị na-eme ụdị ntachi obi site na ụdị nke ọzụzụ cardio na eriri.
- Anyị na-agbapụ eriri na eriri ụkwụ n'otu ụkwụ, mgbe ahụ na nke ọzọ maka ịmalite ọkụ. Anyị na-eme nkwụsị ụkwụ iri abụọ.
- Jikọta ọnụ, wụsara 20 ugboro.
- E wepụrụ eriri ahụ. Anyị na-eme ọtụtụ ihe iji dozie ume.
- Aka site isi, weghachite azụ, ikpere ụkwụ na ikpere. Anyị na-adọkpụ ụkwụ na-aga n'ihu ma na-ebufe ibu n'ihu ụkwụ. Anyị na-ebuli ụkwụ na nmepu ume. Ụkwụ ụkwụ dị n'akụkụ aka nri, ikpere anaghị agbagha site na ụkwụ.
- Anyị na-ekpo ọkụ, na-ekpuchi ọtụtụ ugboro ma na-emeghachi ugboro 30 ugboro ugboro na nke abụọ.
- Kwuo ụkwụ gị, mee ebe ole na ole.
- Mee mkputu - ụkwụ buru ibu karia ubu, aka n'iru gi. Anyị nọdụrụ ala, mgbe anyị na-agafe, anyị na-eji ụkwụ na ọkara gbagoo n'akụkụ. Anyị na-agbanwe ụkwụ n'ụzọ ọzọ. Anyị na-eme ugboro 30.
- Na-eme mkpesa: na mmiri ahụ na ụkwụ ya n'akụkụ, anyị na-agbanye ahụ ma gbuo ma ọ bụ na-agagharị n'aka. Anyị na-eme ugboro 30.
- Mee ka iku ume - anyị na-eje ije na inhalation na exhalation.
- Tilting ma na-ebugharị ụkwụ - welie ụkwụ aka nri na ọkara ọkpụkpụ, na aka nri aka aka ekpe, a na-agbanye ahụ ahụ, aka ekpe akaghachi. Site na ọnọdụ a anyị na-ebili, anyị jikọtara aka ọnụ ma anyị jiri aka nri wepụta ya. Anyị na-eme ugboro 20 kwa ụkwụ.
- A ga - emeghachi ihe omume ọzọ iji mee ka ume dịkwuo n'elu ụdọ - anyị na - agbapụ ugboro iri na aka nri na aka ekpe, na ugboro iri na ụkwụ abụọ.
- A na - ejide aka na - ejikọ aka n'ihu igbe ahụ, na - ebuli aka na - agbasa n'akụkụ. Anyị na-eme ugboro 30.
- Na - emekọ ọnụ ọnụ - aka abụọ, aka abụọ, bilie, tinye ọnyá abụọ na ntụgharị n'akụkụ. Anyị na-eme ugboro 30.
- Anyị na-ebuli aka anyị - ikpo ọkụ, ala - exhale. Anyị na-eme ọtụtụ ihe iji mee ka anyị na-eku ume ma na-eme ka uru ahụ nke ụkwụ dị jụụ.