Kpoo ụkwụ gị na oghere gị n'ime nkeji anọ dị larịị

Ndinaya

• Ọkụkụ n'akụkụ gaa n'ịdị nhata otu-ụkwụ
• Nkịta ala na Shin Taps ka Push-Up
• Ịbanye na ọpụpụ squat na-awụlikwa elu ruo otu ụkwụ ụkwụ
• Ọkpụkpọ otu akụkụ ụkwụ
• Nyochaa maka

Ime anwansi nke mmegharị ndị a, site n'ikike nke Instagram Fit-lebrity Kaisa Keranen (aka @KaisaFit), bụ na ha ga-agbanye isi na ụkwụ gị ọkụ, were were akụkụ ahụ gị ndị ọzọ. N'ime nanị nkeji anọ, ị ga-enweta mgbatị ahụ nke ga-eme ka ọ dị gị ka ị pụtachara otu elekere mgbatị ahụ sesh. Igodo ahụ? Gbalịa mee ihe niile, ka i wee nwee mmetụta ma hụ nsonaazụ ya.

Otu o si arụ ọrụ: maka mmegharị ọ bụla, mee AMRAP (ugboro ole o kwere mee) n'ime sekọnd 20, wee zuru ike maka sekọnd 10. (Ọ bụrụ na ị maghị, nke a na-akpọ mgbatị ahụ tabata.) Tinyegharịa sekit ugboro abụọ ma ọ bụ anọ maka ngwa ngwa, usoro siri ike nke ga-akpụ ụkwụ na isi gị. Ị chọrọ ịma onwe gị aka karịa? Tinye sekit ọzọ si Kaisa.

Ọkụkụ n'akụkụ gaa n'ịdị nhata otu-ụkwụ

A. Gaa n'ụkwụ aka nri banye n'akụkụ akụkụ. Debe aka ekpe n'ala ma welie aka nri gị na mbara igwe.

B. Kwụpụ n'ụkwụ aka nri ka ị bịa n'otu ụkwụ n'ụkwụ aka ekpe.

Mee sekit ọzọ n'akụkụ nke ọzọ.

Nkịta ala na Shin Taps ka Push-Up

A. Belata n'ime nkwalite.

B. Gaa n'ebe nkịta dị ala wee jiri aka nri kpatụ aka ekpe.

C. Wetuo ala azụ, wee gbagoo n'okpuru nkịta wee jiri aka ekpe kpatụ aka nri.

Gaa n'ihu.

Ịbanye na ọpụpụ squat na-awụlikwa elu ruo otu ụkwụ ụkwụ

A. Site na squat, wulie elu ruo nguzozi otu ụkwụ.

B. Laghachi azụ ka ị daa.

Gaa n'ihu na -amali elu ma pụta, ụkwụ ọzọ.

Ọkpụkpọ otu akụkụ ụkwụ

A. Malite n'akụkụ osisi, ụkwụ elu na -efegharị n'elu ụkwụ ala.

B. Ala hips ruo mgbe ọ na -amatụ ntakịrị n'elu ala. Tinyegharịa.

Mee sekit ọzọ n'akụkụ nke ọzọ.

Nyochaa maka