Esi esi kwatuo azụ azụ azụ n'ụlọ

Ndị na-agbaso ahụike nke azụ bụ ndị dị elu site na npako ha, na-adọrọ mmasị site na n'ubu ruo n'úkwù. Ị nwere ike iwusi azụ gị n'ụlọ. Maka nke a ị chọrọ naanị nkịtị dumbbells. Ịhọrọ oke ha dị mkpa dịka ọzụzụ nke anụ ahụ.

Otú iwu gị azụ uru? Jiri usoro ihe omume a banyere ugboro atọ n'izu. N'ime izu ole na ole, ị ga-eme ka azụ gị dị ike ma gbanwee ọnọdụ gị. Mgbe ị na-eme omume, lelee mmetụta gị, ọ bụrụ na ihe mgbu ọ bụla mere, belata ibu ahụ ozugbo.

1. Nke mbụ, ịgha ụgha gị, i nwere ike tinye aka gị n'okpuru agba. Na ntanye, bulie ahụ n'elu ala, emela ọbụ aka gị, tụọ aka gị elu. N 'mmanye, kpoo n'ala. Mee ihe 9 ọzọ. Mgbe ahụ zuru ike.
2. Kedu ka esi kwusi akwara nke azụ ma ghara imebi ala ala? Ime ndinyanade mbịne omume. Guzo na ikpere gị, tinye aka gị n'ihu gị, jikọọ mkpịsị aka gị na "mkpọchi". Site n 'ume ọkụ, gbadaa azụ, mepee vertebra ọ bụla. Kwuo na nkeji.
3. Dinara ala gi. N'ịkụ anụ, na-ebuli ogwe aka, ahụ na ụkwụ n'elu otu ala, ma hapụ ya ka ọ daa n'ala. Tinyegharịa mmega ahụ ugboro asatọ. Tinyegharịa nkwụsị site na mmega ahụ 2.
4. Kedu ka esi kpoo uru nke azụ? Mee ụkwụ aka nri na-aga n'ihu, dabere na ikpere ya n'otu aka ahụ. N'elu aka ekpe, were dumbbell. Mgbe a na-ekpochapu ikuku na-ehulata akaekpe aka ekpe ma na-enye ya aka kpọmkwem, ma dọba ya na chest. N'ịkụ anụ, gbatị aka gị kpamkpam. Mee ma ọ dịkarịa ala 15 climbs. Megharia ihe omumu ahụ n'aka nri gị.
5. Ụkwụ na-agbasa na obosara ụkwụ, belata ogwe aka gị, na-echekwa ha. Site na nmepu ume na-aga n'ihu, otú a ka azụ na-adịgide adịgide, aka aka ala n'ala. Na-agbasi elu n'ike mmụọ nsọ. Mee ihe dị ka okpukpu 12 ọzọ.
6. Kpuo aka n'ubu gi ma jiri aka gi buru isi gi. Site n'inwe ume ọkụ na-agbanye azụ, n'ike mmụọ nsọ laghachi azụ. Mee n 'ala 15.
7. Omume lat. Dina na afo, ụkwụ ka mma iji dozie ya site n'enyemaka nke ihe edozi (dika ima, sofa), tinye aka na isi isi. N 'ikpochapu, bulie ahụ n'elu ala, jide ya na nhazi. Site n 'ume mmanu, laghachi na afo. Mee ma ọ dịkarịa ala mita 5-7.
8. Tụgharịa na azụ gị, bulie ụkwụ gị elu, kechie aka gị gburugburu hips gị. Ugbu a squash na ala azụ. Ggharịa na azụ ma ọ dịkarịa ala 30 sekọnd.
9. A na-eme ihe omume maka azụ azụ nke ụlọ n'enweghị njide nke onye na-enye ọzụzụ, n'ihi ya, onwe gị ga-achọ nyochaa ọnọdụ gị. Were otu dumbbell n'aka abụọ, tinye aka gị n'akụkụ pelvis. Na ntanye, welie aka abua n'elu isi gi, na mmanu ume, wedata ha ala. Mee 15 elu.
10. Nọdụ ala, n'ọbụ aka n'akụkụ gị. Site n 'ikpochapu mmiri na-esi n'elu ala gbapụ, ma agala na mmanya, ma gbadaa coccyx n'okpuru gị, na-agbada ala azụ. Jide ọnọdụ a maka nkeji 1. Nọdụ ala na ume. Mee mgbatị ọzọ.

Kedu ka esi mee ka uru ahụ dị azụ laghachi azụ ma ghara imerụ onwe gị ahụ? Mgbe ịmechara mgbagwoju n'elu, jide n'aka na ị gbasaa. Ọ ga-enyere ahụ ike mgbe ibu ahụ weghachite ma wepụ mmetụta nke ike siri ike n'ime ha.

1. Nọdụ ala, welite aka gị. Site n 'ume mmanu, gbadaa ụkwụ, azụ ahụ na-adịgide adịgide. Kpochie ọnọdụ maka ihe dị ka nkeji. Mgbe ị na-ehicha ahụ, welie ahụ gị. Bido okpueze ahụ iji mee ka ọkpụkpụ ahụ gbanye.

2. Guzoro ikpere gị, tinye ọbụ aka n'ala. Mgbe ị na-ekpo ọkụ, na-ekpuchi okpueze na coccyx elu, na-ekpo ume, gbadaa n'azụ ụlọ. Na-emegharia mmegharị ugboro asatọ ma ọ dịkarịa ala.

3. Guzo, were aka gị n'azụ gị, tinye ha n'ime "mkpọchi". Were ume ma bulie ha, dakwasị isi, mepee obi. Jide ọnọdụ maka 1 nkeji. Wee laghachi azụ na ọnọdụ mmalite.