60-Cardio nke abụọ na-agagharị

Ndinaya

• Nyochaa maka

Ị ma na ị kwesịrị imekwu mmega ahụ. Ị chọrọ imekwu mmega ahụ. Mana mgbe ụfọdụ ọ na -esiri gị ike itinye mgbatị ahụ zuru oke n'ime usoro ọrụ gị. Ozi ọma ahụ: Ọtụtụ nnyocha e bipụtara na-egosi na ị nwere ike ịnọ n'ụdị ma gbaa calorie zuru ezu iji nọgide na-enwe ma ọ bụ felata site n'ime obere mgbatị ahụ n'ụbọchị. N'ezie, nchọpụta egosila na mmega ahụ dị mkpirikpi-dị ka nkeji atọ nkeji iri-dị irè dị ka ogologo oge, ma ọ bụrụhaala na ngụkọta oge mgbatị ahụ na ọkwa siri ike yiri. Tinyegharịa otu n'ime mmemme ndị a maka nkeji.

1. Jack na -awụlikwa elu

Guzo n'ụkwụ jikọta ọnụ, wee wụlikwa elu, kewaa ụkwụ ma welie ogwe aka elu. N'ala nwere obosara obosara ụkwụ, wee wụpụ ụkwụ azụ na ogwe aka ala.

2. steepụ na -agba ọsọ

Gbaa elu elu steepụ, na-amanye aka gị, wee gbadaa. Gbanwee site n'iji steepụ abụọ n'otu oge.

3. Ụdọ na-amali elu

Mee ntụgharị ọkpọ ọkpọ bụ isi ma ọ bụ wuli elu ụkwụ abụọ. Nọgide na bọọlụ ụkwụ, na -awụlighị elu nke ukwuu, ikpere n'akụkụ gị.

4. Squat ima elu

Guzo na obosara obosara ukwu. Bue ikpere na ukwu hips ya ka ọ ghara ịdaba. Wụpụ na ikuku ma dozie ụkwụ, na -ebuli ogwe aka elu. Ala dị nro, na-eweda ogwe aka.

5. Kewaa ima elu

Guzo na nkewa nkewa, otu ụkwụ ogologo ogologo n'ihu onye nke ọzọ, wee gbuo ikpere ma wụlikwa elu, na -atụgharị ụkwụ ka ọ daa n'ala ma na -amịpụta ogwe aka megide ụkwụ. Ụkwụ ndị ọzọ.

6. Nzọụkwụ-elu

Jiri otu ụkwụ gbagoo n'elu mgbochi, steepụ, ma ọ bụ bench siri ike, emesia nke ọzọ, wee gbadaa n'otu n'otu; kwugharịa.

7. Ibelata ikpere

Guzoro ogologo, weta otu ikpere n'obi gị n'akpaghị ngịga ọgịrịga gị; gbagọrọ agbagọ ikpere ụkwụ ihu ikpere. Akụkụ ọzọ.

8. Hamstring curl

Guzoro ogologo, jiri ụkwụ aka nri were ụkwụ n'akụkụ, werezie ikiri ụkwụ aka ekpe gaa n'isi. dọpụta ikpere ụkwụ n'akụkụ. Akụkụ ọzọ.

9. Jog n'ebe

Jegharịa ọsọ, bulie ikpere elu; swing ogwe aka ndammana na mmegide. Jiri nwayọ daa, bọl ụkwụ ruo n'ikiri ụkwụ.

10. Ịmali elu n'akụkụ

Tinye ihe ọ bụla dị ogologo, dị gịrịgịrị (dị ka aziza) n'ala. Wụsa n'elu ihe, jiri ụkwụ gbadata.

Nyochaa maka