Akwụsị ụkwụ arụ ọrụ

Ndinaya

• Nyochaa maka

Naanị ịdị arọ ahụ ndị a, mmega ahụ gbadoro ụkwụ na ntachi obi nke a na-eme n'ọsọ cardio nwere ike inye aka wulite ụkwụ na-adịghị ala ala nke nwere ike ịga ebe dị anya. Mee sekit ahụ niile otu ugboro n'enweghị ezumike maka nsonaazụ ọkụ kalori kacha mma. Mee mgbatị a otu ugboro atọ kwa izu.

Lelee vidiyo a maka ngosipụta mmegharị na ndụmọdụ ndụmọdụ.

Kpoo ọkụ: Ọga n'ihu usoro Lunge

Machị nọ n'ọnọdụ (ọnụọgụ 16)

Ebe ezumike (8 reps):

Kwụpụ ụkwụ aka ekpe azụ n'ebe sara mbara, gbawara n'ebe ikiri ụkwụ aka ekpe buliri n'ala, gbadaa ikpere abụọ ahụ ihe dị ka ogo 90 wee kwụghachi azụ. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Kwụsị Lunge (8 reps):

Mee nri ehihie, wee tinye ụkwụ aka ekpe banye n'ụkwụ aka nri ka ị na -ebili. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Nkwalite nku ume w/Ogwe aka (nkeji 8):

Mee nrịgo elu elu elu, na -ebuli aka gị elu n'elu ka ị na -ehi ụra wee na -ehulata ikpere aka na ịdọrọ ogwe aka gị n'akụkụ ka ị na -azọ ụkwụ aka ekpe banye n'aka nri. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Jiri ụkwụ nke ọzọ megharịa usoro ahụ niile.

Mgbatị ahụ:

Nbugharị #1: Buns & Thighs Squat Series

1.5 Ụkwụ Squat (8 ugboro):

Guzo na obosara obosara ụkwụ, ogwe aka ala n'akụkụ. Gbanwee ibu gị n'ụkwụ aka nri gị, ma welie ikiri ụkwụ aka ekpe gị n'ala. Nọdụ ala ma nọdụ ala n'úkwù ka ị na -eru ogwe aka n'ihu na elu ubu. Laghachi na mmalite ọnọdụ, na -edebe ikiri ụkwụ aka ekpe n'ala. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

1.5 Ụkwụ Squat w/Mgbata Akụkụ (8 reps):

Megharịa 1.5 Squat Squat, ka ị na -apụkwa n'ọkwa ahụ, metụ aka ekpe n'ala n'ala ruo n'akụkụ ahụ gị. Weghachite ụkwụ azụ ka ọ malite ọnọdụ ka ikwugharị squat. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

1.5 Leg Squat w/Lift Side (8 reps):

Tinyegharịa 1.5 Leg Squat w/n'akụkụ Mgbata, mana kama ịpị ụkwụ aka ekpe n'ala, bulie ụkwụ gị gaa n'akụkụ. Weghachite ụkwụ azụ ka ọ malite ọnọdụ ka ikwugharị squat. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

1 Squat w/welie akụkụ (8 reps):

Tinyegharịa Squat w / Side Lift, ma gbalịa idobe ụkwụ aka ekpe n'ala oge niile, na-adọta ụkwụ ma pụta ma pụọ ​​​​na ala iji tinyekwuo ibu na ịma aka n'ụkwụ aka nri gị n'oge squat (pịa ala. oge ọ bụla ịchọrọ ị nwetaghachi nguzozi gị). Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Tinyegharịa usoro ahụ niile n'ụkwụ nke ọzọ.

Bugharịa #2: Ọfụfụ na -ebuli ngwongwo

Onye na -agba ọsọ Lunge Touchdown (8 reps)

Malite iguzo n'ụkwụ aka nri gaa n'ihu, n'ọnọdụ kewara ekewa. Rụgharịa ikpere abụọ na ahụ dị ala gaa n'ala, na-echekwa azụ n'ogologo ma na-aga n'ihu site n'úkwù. Gbalịa jiri mkpịsị aka gị metụ ala ma ọ ga-ekwe omume. Pịa azụ n'ụkwụ abụọ ma gbatịa ụkwụ ka ịmalite ọnọdụ. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Mgbata azụ ezumike nke onye na -agba ọsọ (8 reps)

Tinyegharịa nri ehihie nke onye na -agba ọsọ, mana ka ị na -esi na ya pụta, bulie ibu gị n'ihu n'ụkwụ aka nri, wee metụ mkpịsị ụkwụ azụ n'ala. Jiri ụkwụ aka ekpe laghachi azụ iji megharịa nri ehihie. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Mwepụ nke ezumike onye na -agba ọsọ (8 reps)

Tinyegharịa mgbata azụ azụ nke Runner's Lunge, mana kama ịmetụ ụkwụ azụ n'ala, gbalịa bulite ya n'ala kpamkpam ka ị na-apụta na ngụgụ. Jiri ụkwụ aka ekpe laghachi azụ iji megharịa nri ehihie. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Mgbakwunye Booty Balance (16 reps)

Itule n'ụkwụ aka nri, ikpere gbuo ntakịrị, pịa aka gị abụọ n'apata ụkwụ aka nri maka itule, bulie ụkwụ aka ekpe elu n'azụ gị ka ike kwere. Ozugbo e buliri ụkwụ aka ekpe, mee mgbatị hip 'pulse' ( welie ụkwụ ọtụtụ sentimita elu wee laghachi n'ọnọdụ mbụ), ugboro 16.

Tinyegharịa usoro niile ọzọ, n'ụkwụ nke ọzọ.

Bugharịa #3: N'elu Thigh Toner niile

Nweta akụkụ nri abalị (8 reps):

Malite iguzo n'ụkwụ ọnụ, ogwe aka n'akụkụ. Were nzọụkwụ sara mbara gaa n'aka nri, na-eme ka ikpere na mkpịsị ụkwụ chere ihu n'ihu. Dina n'ime ụkwụ aka nri (ụkwụ aka ekpe na -agbatị ogologo na kwụ ọtọ), na -ehulata ikpere aka nri gị wee rute ahụ na ogwe aka dị elu dị ka ị nwere ike na -enweghị ịda ma ọ bụ ikwe ka ikpere gị gafere mkpịsị ụkwụ gị. Wepụ ụkwụ aka nri wee kwụghachi n'ọnọdụ mmalite, na-akụ mkpịsị ụkwụ aka ekpe n'aka nri, kama iguzo kpamkpam na ya. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Akụkụ ezumike & itule (8 reps):

Mee mgbatị nri n'akụkụ, ka ị na -ebili azụ, sere ikpere aka nri gị gaa n'obi, na -ahazi n'ụkwụ aka ekpe tupu ịghaghachi ụkwụ aka nri gị azụ n'akụkụ. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Akụkụ ezumike & Balance okirikiri (8 reps):

Mee oghere n'akụkụ, ma mee gburugburu ogwe aka - zachaa ogwe aka abụọ gaa n'akụkụ, pụọ ​​na ahụ, wee gafee n'elu, mechie gburugburu site na ịgafe ogwe aka n'ihu gị, na-ehulata ikpere n'akụkụ, na-emetụ apata ụkwụ aka. na ikpere itule. Nke ahụ bụ otu rep. Tinyegharịa ugboro 8.

Tinyegharịa usoro niile ọzọ, n'ụkwụ nke ọzọ.

Nbugharị #4: Mkpokọta trimmer apata ụkwụ

Akpụkpọ anụ n'ihu ọzọ (nkeji iri na isii):

Malite na -ejikọ ụkwụ ọnụ, na aka n'úkwù. Kwụpụ ụkwụ aka nri gaa n'ihu n'ọnọdụ ngụgụ, na-ehulata ikpere abụọ n'ogo 90, na-edobe azụ ogologo, na-adọta abs na ahụ gbadoro ụkwụ n'etiti ụkwụ. (Kpachara anya maka ọnọdụ ikpere gị n'akpa ume n'ihu - debe ikpere ihu gị mgbe niile n'azụ mkpịsị ụkwụ gị, na -esochi akpụkpọ ụkwụ gị ka ị na -ehi ụra.) Pụpụ ụkwụ aka nri gị ma zọgharịa ụkwụ aka nri azụ azụ. Nke ahụ bụ otu rep. Tinyegharịa ugboro 16, ụkwụ ọzọ.

Ntughari n'ihu ihu w/Cross Chop (16 reps):

Kpọkọta aka ọnụ ma gbatịa ogwe aka gị n'ihu obi gị. Ka ị na -eji ụkwụ aka nri na -eme nri ehihie n'ihu, 'gbutuo aka' n'ofe ahụ gị (ijikọ aka ọnụ na ikwe ka ikpere na -ehulata ntakịrị), ma weta aka na mpụga úkwù aka nri. Ka ị na-awụpụ ụkwụ aka nri iji laghachi azụ, weghachi ogwe aka n'ihu nke ahụ, gbatịa n'ogo obi. Nke ahụ bụ otu rep. Tinyegharịa ugboro iri na isii, na-atụgharị ụkwụ.

Akpụkpọ anụ n'ihu n'ihu w/Ọgụgụ-8 Scoop (16 reps):

Mee oghere ihu n'ihu w/ogbuo obe, kama mee ka ihe ịhịa ahụ bụrụ okirikiri. Ka ị na-awụpụ ụkwụ aka nri gị n'ime akpa ume, 'kpatụ' ogwe aka gị ala na n'èzí úkwù aka nri gị na ahụ gị, wee laghachi azụ wee were aka ekpe ka ị na-amaba n'ụkwụ aka ekpe. Ogwe aka gị kwesịrị ịme ihe atụ-8 site n'akụkụ ruo n'akụkụ (okirikiri abụọ ejikọtara na etiti), na-abata n'ụkwụ na-eku ume n'ihu. Debe abs gị nke ọma maka njikọ dị ukwuu.

Ebe E Si Nweta vidiyo:

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