Oge ọrụ nkeji iri atọ maka ogwe aka a pịrị apị, abs na glutes nwere okwute lacey

Ndinaya

• Mgbata Plank na ntụgharị
• Deadlift
• Dumbbell Push-Up na ahịrị ọzọ
• Ọgwụ Ball Lunge Jumps
• Biceps Curl nwere Pop Ubu
• Weghachite Lunge na Triceps Extension
• Dumbbell na -abanye ngwa ngwa iji pụọ
• Nyochaa maka

Mgbe ị nwere nkeji iri atọ ị ga -emega ahụ, ị ​​nweghị oge ị ga -agbagha. Mmega ahụ sitere na onye na-enye ọzụzụ na-eme ememme Lacey Stone ga-enyere gị aka ime ka oge gị zuru oke. Ọ na-ejikọta cardio na ọzụzụ ịdị arọ maka mgbatị ahụ dị mkpụmkpụ mana nke na-agwụ ike nke ga-eme ka abs, ogwe aka, na butt gị na ịdị arọ sie ike. (Azụkwala n'ime akụkọ ifo, ibuli elu agaghị eme ka ị baa ụba.)

Ọ ga -abụ ihe ịma aka, mana nwaa iji izu ike nkeji atọ ma ọ bụ ise gafee mgbatị ahụ, kachasị, iji jigide ọkwa cardio siri ike. Nkume na-atụ aro ime mgbatị ahụ (ma ọ bụ mgbatị ahụ ya na-egbu egbu) ugboro abụọ n'izu, yana ụbọchị abụọ ọzọ nke cardio. Ka ị na-esiwanye ike, ị ga-achọ obere oge mgbake.

Ihe ị ga-achọ: Otu ihe ruru 15-lb dumbbells, bọọlụ ọgwụ na otu mgbochi mgbochi

Otu o si arụ ọrụ: Mee mmegharị ọ bụla maka ọnụọgụ reps egosipụtara, wee megharịa ugboro abụọ ọzọ.

Mgbata Plank na ntụgharị

A. Malite na ọkwa dị elu. Jiri aka ekpe pịa ubu aka nri.

B. Tụgharịa ahụ ihu na ihu ekpe mgbe ị na -eru aka ekpe gaa n'uko ụlọ.

C. Aka ekpe ala ala.

D. Gbanwee akụkụ, ma kwugharịa.

Mee ugboro 20.

Deadlift

A. Jide dumbbell n'aka nke ọ bụla site n'akụkụ, ọbụ aka chere ihu na ya. Guzo na ụkwụ dịtụ obosara karịa ubu-obosara iche na obere gbada na ikpere.

B. Jide n'úkwù ka ọ na-ehulata n'ihu, na-emeghachi azụ ogologo, na-eweda dumbbells n'ihu shins.

C. Bulie elu na afanye glutes n'elu ka ịlaghachi n'ọnọdụ mmalite.

Mee ugboro 20.

Dumbbell Push-Up na ahịrị ọzọ

A. Malite na akwa dị elu, na -ejide dumbbell n'aka ọ bụla. Bend ogwe aka gị gaa na ala obi na nkwalite.

B. Welie mgbịrịgba aka nri gaa n'obi.

C. Dumbbell aka nri ala dị ala.

D. Gbanwee n'akụkụ ma megharịa.

Mee ugboro 10.

Ọgwụ Ball Lunge Jumps

A. Guzo n'ụkwụ aka ekpe gaa n'ihu, ụkwụ aka nri azụ, na -ejigide bọọlụ ọgwụ n'obi. Bend ikpere gị ka ọ bụrụ nri ezumike.

B. Malie ma gbanwee ụkwụ ka ọ daa n'ụkwụ aka nri ka ị na-ebuli bọọlụ ọgwụ n'elu ụlọ wee na-agbada bọọlụ n'obi

C. Gaa n'ihu na -awụlikwa elu wee gbanwee n'etiti nri nri na aka ekpe mgbe ị na -ewelite ma na -agbada bọl ọgwụ.

Mee ugboro 10.

Biceps Curl nwere Pop Ubu

A. Guzo n'elu eriri mgbochi nwere ụkwụ dịka obosara ubu dị iche iche, jide otu njedebe nke eriri n'aka ọ bụla. Mee biceps curl iji bulie aka nri gaa n'ubu aka nri.

B. Tọtịa ogwe aka nri kwụ ọtọ ka iru aka nri n'elu isi

C. Benduo ikpere aka nri aka ala ala aka nri gaa n'ubu aka nri, wee selata aka ala n'ala.

D. Gbanwee n'akụkụ ma megharịa.

Mee ugboro 10.

Weghachite Lunge na Triceps Extension

A. Jikọta ụkwụ ọnụ, jiri aka abụọ jide dumbbell n'elu isi

B. Kpatụ ụkwụ aka nri azụ, na -ehulata ikpere gị ka ọ bụrụ nri aka ekpe, ebe ị na -ehulata ikpere aka wee belata dumbbell n'azụ.

C. Tụpụ ụkwụ aka nri n'ala iji zute ụkwụ aka ekpe, ka ị na -agbatị ikpere aka iji bulie dumbbell.

D. Gbanwee akụkụ, ma megharịa.

Mee ugboro 20.

Dumbbell na -abanye ngwa ngwa iji pụọ

A. Squat nwere ụkwụ n'ubu dị obosara, na-ejide dumbbell n'obi.

B. Mee ọsọ ọsọ aka nri wee pụọ n'ụkwụ aka ekpe

C. Tinye ngwa ngwa aka nri wee banye n'ụkwụ aka ekpe ka ịlaghachi n'ọnọdụ mmalite.

Mee ugboro 20.

Nyochaa maka