Odee: Ellen Moore
OfbọChị Okike: 12 Jenuari 2021
DatebọChị Mmelite: 6 Onwa Epurel 2025
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Ndinaya

Ntugharị a bụ ihe na-egbochi ịbelata tebụl ụbọchị gị niile.

Elaine Hayes, onye guzobere MNT Studio na San Fransisco na maestro na mmega ahụ na-enyere aka kwuru, "Site na imepe obi, ịgbatị azụ azụ, na iwusi akwara azụ azụ ike, anyị na-alụ ọgụ maka mgbanwe ọ bụla ọtụtụ n'ime anyị na-eme ụbọchị niile." mezie spain. "Ubu anyị na-agbatịkwu azụ, isi anyị na-anọdụ ala n'elu ọkpụkpụ azụ anyị - ma ọ bụghị irube isi n'ihu - na anyị anaghị enwe olu, ubu na azụ mgbu."

Ị ga-aga ihu ihu na tebụl ka ị mee cactus-swim-starfish trio nke azụ strengtheners, nke akpọrọ aha ogwe aka ọ bụla ị chere maka reps gị. Mee ihe ndị a kwa ụbọchị iji mee ka akwara ndị ahụ kwụsie ike - extensors, rhomboids, lats, na serratus - nke na-enyere aka melite ọnọdụ gị. (Gbalịa nwalee mgbatị ndị a sitere na Kayla Istines.)

N'ime akụkụ atọ nke mmegharị ahụ, buru ndụmọdụ ụdị ndị a n'uche:

  • Debe ọkpụkpụ anụ ahụ n'elu akwa ka ị ghara imegide azụ gị.
  • N'ime mmega ahụ ọ bụla, jide n'aka na ị na-eku ume nke ọma - anaghị ejide ume gị ma na-ahapụ ikuku mgbe niile.
  • Mee ka ubu gị gbadaa n'azụ gị, ma dobe agba gị ka ị mee ka azụ gị dị ogologo. Chee echiche ibuli n'obi gị ọ bụghị isi gị. (metụtara: Echiche Ụgha nke ga-agbanwe ụzọ i si eche banyere ahụ gị)

Otu o si arụ ọrụ: Mee otu usoro mmegharị nke ọ bụla n'okpuru ụbọchị ọ bụla.


Cactus

A. Dina ala ihu n'elu akwa n'ala, ụkwụ gbatịrị agbatị na obosara n'úkwù. Mkpịsị ụkwụ ntụ ka elu ụkwụ dị n'ala, ọkpụkpụ anụ ahụ na-abanyekwa n'ime akwa ahụ. Gbasaa ikpere aka ka ogwe aka nọ n'ọnọdụ cactus n'akụkụ. na-efegharị n'elu ala, ịmalite.

B. Na -eku ume ibuli igbe ihe dị ka sentimita isii site n'ala, isi na olu ogologo.

C. Mee ka ọ dị ala ka ịlaghachi na mmalite.

Mee 5 ruo 10 reps.

Igwu mmiri

A. Dinara ihu n'ala na tebụl dị n'ala, gbatịrị ụkwụ ya na obosara obosara ya. Akara mkpịsị aka nke dị n'elu ụkwụ dị n'ala, ọkpụkpụ ọkpụkpụ na -abanye n'ime ute. Gbatịa aka ogologo ogologo n'ihu ihu, na -akpụpụta ụdị Y na nkwụ na -eche ihu n'ime.


B. Welie ogwe aka, obi, na ụkwụ, wee na-ebuli elu n'akụkụ aka na ụkwụ dị ka a ga-asị na ị na-egwu mmiri.

Tinyegharịa maka sekọnd 30 ruo 1 nkeji.

Azụ kpakpando

A. Dinara ihu n'ala na tebụl dị n'ala, gbatịrị ụkwụ ya na obosara obosara ya. Akara mkpịsị aka nke dị n'elu ụkwụ dị n'ala, ọkpụkpụ ọkpụkpụ na -abanye n'ime ute. Gbatịa aka ogologo ogologo n'ihu ihu, na -akpụpụta ụdị Y na nkwụ na -eche ihu n'ime.

B. Welie ogwe aka, obi, na ụkwụ, wee kuru ume ka ị setịpụ aka gị n'akụkụ n'akụkụ n'ụdị T, ma gbasaa ụkwụ n'obosara.

C. Exhale iji weta ogwe aka na ụkwụ ka ịlaghachi wee bido na -enwetaghị aka, ụkwụ, ma ọ bụ obi n'ala.

Mee 5 ruo 10 reps.

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