Nchegbu apata ụkwụ

Ndinaya

• Nyochaa maka

Ọnwa Nke Asatọ 25, 2000

Ugbu a m dị gịrịgịrị, m na -ahụ onwe m ka m na -elegide anya na ntụgharị uche m ma na -elekwasị anya na mpaghara akọwapụtara nke m ga -achọ ka ọ daa ụda. Ihe kachasị ọhụrụ nke nyocha m: apata ụkwụ m. Ọ dabara nke ọma, onye nkuzi m, Lauren Kern, mesiri m obi ike na agaghị m anọgide na Spanx maka ndụ m niile. O kwuru na ọ bụ ezie na enweghị m ike ịhụta-ibelata, ma ọ bụ tụfuo abụba site n'otu akụkụ ahụ m, enwere m ike ime ka akwara dị n'ime ahụ sie ike iji mee ka ọ gbasie ike na nke a kpụrụ akpụ. Ya mere, Lauren tụrụ aro mmegharị atọ ndị a ga-ada ụda akwara úkwù m dị n'elu (ndị tọọrọ):

1. Squat na ebuli ụkwụ

Guzosie ike n'ụkwụ n'obosara ubu na aka n'úkwù. Bada n'ime squat. Bilie ka ị na -ewelite ụkwụ aka ekpe gaa n'akụkụ. Laghachi na ọnọdụ mmalite wee kwugharịa. Mee 15 reps, wee gbanwee n'akụkụ iji mezue setịpụrụ. Mee nhazi 3.

2. Laghachi azụ ngụgụ na ikpere na-ebuli elu

Guzosie ike n'ụkwụ obosara n'úkwù na aka n'úkwù. Jiri ụkwụ aka nri laghachi azụ ruo mgbe apata aka ekpe yitekwara n'ala. Bilie, na-atụgharị ibu gaa n'ụkwụ aka ekpe ka ị na-ebute ụkwụ aka nri n'ogo úkwù n'ihu gị. Laghachi na ọnọdụ mmalite wee kwugharịa. Mee 15 reps, wee gbanwee n'akụkụ iji mezue setịpụrụ. Mee nhazi 3.

3. Nchikota akụkụ

Guzosie ike n'ụkwụ n'obosara ubu na aka n'úkwù. Rụda na squat wee nọrọ ebe ahụ ka ị na -azọ ụkwụ aka nri n'aka nri wee weta ụkwụ aka ekpe na ya ka ọ mechaa 1 rep. Mee ugboro 15, wee gbanwee akụkụ (nzọụkwụ gaa n'aka ekpe) iji mezue ịtọ. Mee 5 set.

Nyochaa maka