Onye edemede nke usoro ihe omume a bụ Dr. Izumi Tabata - onye nchịkwa mbụ nke ìgwè ndị na-agba ọsọ ọsọ na Japan. Ihe kachasị mkpa nke mmemme ahụ dị nnọọ mfe - mee ihe ọ bụla kwesịrị ekwesị ma kwadoro ihe omume gị dị mkpa n'iji ọsọ ọsọ nke ọzụzụ oge. Ọnọdụ bụ isi bụ ime ọnụ ọgụgụ kachasị nke repetitions kwa oge oge.
N'okwu a, anyị na-ekwu banyere uru nke mmepụta nke ụtaba maka afo - akụkọ kachasị njọ maka ọtụtụ ụmụ nwanyị. Na ụtaba, anyị na-eji mmemme oge ochie maka ndị na-ebipụta akwụkwọ , ma anyị na-eme ha n'okpuru oge - a na-eme ihe omume n'emeghị izu ike, na otu okirikiri.
Ụmụ nwanyị na-arụ ọrụ kwesịrị ịbụ ndị nzuzu banyere abdominal exercises, n'ihi na naanị 4 nkeji n'ụbọchị (oge dị otú a maka ọzụzụ nwere ike ịchọta kwa ụbọchị), ị nwere ike ịrụ ọrụ n'ihu otu ezigbo ahụ ọkụ ọkụ, nke kwuru - ị mere nke ọma.
N'ime mgbagwoju anya nke ụtaba maka akwụkwọ akụkọ ahụ, anyị ga-eme ihe ngosi asatọ, nke ọ bụla na-ewe 20 sekọnd, izu ike - 10 sekọnd, n'ihi ya, ogologo oge ọzụzụ ahụ ga-abụ nkeji 4.
Ihe mgbagwoju anya - usoro nke ụtaba maka afọ
- Ighachi n'azụ - anyị na-edina na azụ, aka na mkpọchi ahụ n'isi, ụkwụ na ikpere na-ehulata, a na-agbanye aka n'úkwù n'ala, ogwe aka na-ele n'akụkụ. Mgbe anyị kpochapụrụ, anyị na-agbapụ isi, scapula, thorax si n'ala ma gbatịa elu. Site n'ike mmụọ nsọ anyị gbadata.
- Anyị na-anọdụ ala n'elu ala, anyị na-adọpụ ụkwụ anyị n'ala ma na-ekpuchi anyị na-amalite joggling na ụkwụ anyị na-aga n'ihu aka ekpe na aka nri.
- Anyị dinara azụ, ogwe aka gbasapụrụ isi, ụkwụ gbuwere ikpere, ụkwụ n'ala. Mgbe a na-ekpochapu anyị, anyị na-eme ka ahụ dị elu, na aka anyị na-atụgharị. Site n'ike mmụọ nsọ, anyị na-agbada na IP ma na-aga n'ihu n'otu akụkụ, aka ọzọ.
- Nbanye IP - aka n'okpuru ụkwụ, ụkwụ na-aga n'ihu. Mgbe a na-ekpochapụ anyị, anyị na-adọpụ ụkwụ anyị n'ala ma na-amalite imegharị obe na ngwa ngwa.
- "Eke" - aka na azụ isi, ụkwụ kwụ. Mgbe a na-ekpuchi anyị, anyị na-ebute site n'anụ ahụ ma gbatịa ahụ anyị, anyị na-atụgharị ahụ gaa n'aka nri, anyị na-agbatị ikpere aka ekpe anyị n'aka aka nri, mee aka ekpe, dọrọ ikpere aka anyị n'aka aka ekpe.
- IP - dina n'azụ, ogwe aka na-agbasapụ ahụ, ụkwụ na-ehulata ikpere. Mgbe a kpochapụrụ anyị, anyị na-agbatị aka nri anyị gaa n'ikiri ụkwụ aka nri, wee jiri aka ekpe anyị n'aka aka ekpe. Ahụ anaghị alaghachi n'ala, anyị na-agagharị n'akụkụ abụọ.
- IP - anyị na-ezu ike n'elu aka anyị abụọ n'ala, ụkwụ anyị na-ehulata ikpere na ụkwụ n'ala. Mgbe a na-ekpochapu anyị, anyị amalite ịrụgharị mmegharị - anyị na-agbatị ụkwụ anyị, na-efopụ ha n'ala, na-agbatị ogwe aka anyị n'ubu, na-ekpuchi ahụ anyị n'aka ụkwụ. Mgbe ahụ, ogwe ụkwụ na-ehulata na ikpere, ahụ na-agbatị ụkwụ, na-agbanye ikpere.
- Aka na-agbanye n'okpuru ala, dina n'ala, ụkwụ gbatịa. Mgbe a na-ekpochapụ anyị, anyị na-ebuli aka ekpe gaa n'akụkụ aka nri n'akụkụ aka ekpe, wee nwee ụkwụ aka nri, wee wedata ya - nke mbụ aka ekpe, mgbe ahụ. Ya mere, anyị na-ebuli ma gbadaa ụkwụ anyị n'aka.