Ibu ibu abụghị ihe kachasị mfe, ọ bụrụ na ị na-eche echiche banyere tiori n'oge niile, ma ghara ịmalite ime. N'ezie, ọbụlagodi mmemme nfe kachasị mfe dị mfe na- enye aka na ụkọ ọnwụ , ọrụ nke "ụlọ akwụkwọ" na-ekpo ọkụ na klas agụmakwụkwọ, mmemme ụtụtụ, na ihe ndị ọzọ nwere ike ime. E kwuwerị, ụkpụrụ nke ịla n'iyi bụ nke mbụ - na-etinye calorie ị na-eri, ma chọpụta onwe gị na ike dị "obere".
A na-eme ihe omume dị mfe maka oke ntụsara ahụ, nke na-ewe ihe karịrị minit 10 nwere ike ịrụ kwa ụbọchị, na-enweghị mmebi nke usoro oge. N'okwu a, ahụ gị ga - enwe ekele maka gị - enwere ike ịnweta enyemaka anụ ahụ, abụba "ga - agbaze", ntachi obi ga - amụba.
Ihe omume
A na-eme ihe omume ndị a dị mfe maka ọnwụ na-eji arụ ọrụ ụlọ mma - ọkpọ jupụtara na mmiri.
- Mee ngbanwe na - ekpo ọkụ na brushes, ikpere, ubu, aka na - ebuli n'akụkụ, na - atụgharị n'ihu - mee ya na karama n'aka.
- Push-ups - tinye karama ahụ n'ihu gị, were nkwenye ahụ dị na ikpere. Anyị na-ehulata ogwe aka anyị na elbows - anyị wedara onwe anyị ala, anyị na-agbatị ogwe aka anyị - anyị na-ebili wee ruo otu n'ime ogwe aka ahụ kalama. Anyị na-eme nke a na nwelite ọ bụla, aka ọzọ.
- Ihe omume maka ụkwụ, hapụ karama ahụ ebe. Anyị na-anọdụ ala n'elu ala, aka na-esote ala site n'azụ, na-adaghachi azụ, na-ebuli ụkwụ anyị ma na-eme "akpụkpọ ụkwụ". Kalama dị n'okpuru ụkwụ gị, ọrụ gị agaghịkwa eme ka ọ daa, ebe ọ kwụsịrị ọnọdụ ha.
- Anyị na-ewe otu karama n'aka abụọ. Anyị na-eme ka ọgụ ahụ na-aga n'ihu mgbe niile, anyị na-ebute aka anyị na karama ahụ n'elu isi anyị, mgbe ahụ anyị jikọtara ụkwụ anyị ma nọgide n'ihu n'ihu. Anyị na-aga, na-eme mwakpo nke ụkwụ nke abụọ.
- Ogwe ụkwụ dị elu karịa ubu, ma karama na aka, n'elu. Anyị na-agbanye, anyị jiri karama wepụ aka anyị dịka o kwere mee, gbatịa ụkwụ anyị, jiri karama wepụ aka anyị n'isi - 20 ugboro ugboro.
- Anyị na-agbanye biceps, dịka na nkịtị dumbbells - ụkwụ na obosara nke n'ubu, na karama aka, anyị na-ehulata ogwe aka anyị na nkwụnye ma na-agbanye brushes na karama ruo n'ogo.