Mmegharị Cardio ngwa ngwa

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.

• 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.
  
  
• Ịrịba na -agba ọsọ Gbaa elu elu steepụ, na-amanye aka gị, wee gbadaa. Gbanwee site n'iji steepụ abụọ n'otu oge.
  
  
• Eriri na -awụlikwa 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.
  
  
• Mwute squat 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.
  
  
• Gbasaa awụli 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.

• Nkwalite 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.
  
  
• mbuli ikpere ọzọ Guzoro ogologo, weta otu ikpere n'obi gị n'akpaghị ngịga ọgịrịga gị; gbagọrọ agbagọ ikpere ụkwụ ihu ikpere. Akụkụ ọzọ.
  
  
• 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.
  
  
• Jegharịa ebe Jegharịa ọsọ, bulie ikpere elu; swing ogwe aka ndammana na mmegide. Jiri nwayọ daa, bọl ụkwụ ruo n'ikiri ụkwụ.
  
  
• Mmalite n'akụkụ ruo n'akụkụ Tinye ihe ọ bụla dị ogologo, dị gịrịgịrị (dị ka aziza) n'ala. Wụsa n'elu ihe, jiri ụkwụ gbadata.

Nyochaa maka