Odee: Eric Farmer
OfbọChị Okike: 12 Imaachi 2021
DatebọChị Mmelite: 24 Juunu 2025
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Crypto Pirates Daily News - February 7th, 2022 - Latest Cryptocurrency News Update
Vidio: Crypto Pirates Daily News - February 7th, 2022 - Latest Cryptocurrency News Update

Ndinaya

Ọ bụrụ na ị bụ onye ọgba ọsọ nwere ahụmịhe nwere izu 8 ma ọ bụ karịa ka ọ zụọ tupu asọmpi gị, soro usoro nhazi a ka mma oge ịgba ọsọ gị. Atụmatụ a nwere ike inyere gị aka ịkwadebe imebi PR niile gara aga ka ị na -agafe ahịrị ngwụcha.

Oge etiti oge 5K Pace: Kpoo ọkụ site na ọsọ dị mfe nkeji 10 ruo 15. Gbaa nọmba etiti etiti ekenyela ya na etiti oge izu ike (RI) sochiri. Jiri nwayọ jiri nkeji iri dị mfe.

Ugwu Na-ekwughachi: Kpoo ọkụ ka ị na-agba ọsọ nkeji 10 ruo 15. Gbaa ugwu (opekata mpe 6 na-agbada n'elu igwe igwe) maka sekọnd 90 na ọsọ siri ike (80 ruo 90% max mgbalị). Jegharịa ma ọ bụ jiri ụkwụ gbadaa. Jiri nwayọ jiri nkeji iri dị mfe.

Oge ọsọ ọsọ: Kpoo ọkụ site na iji ọsọ dị mfe nkeji 10 ruo 15. Gbaa oge e kenyere gị na ijere 10K. Jiri nwayọ jiri nkeji iri dị mfe.


CP: Ọsọ mkparịta ụka. Gbaa ọsọ ọsọ ọsọ ebe ị ga -enwe ike inwe mkparịta ụka.

Ụgbọ okporo ígwè: 30 ruo 45 nkeji mmega ahụ aerobic na-abụghị ịgba ọsọ, ya bụ ịgba ígwè, igwu mmiri, elliptical, ịrị steepụ, ma ọ bụ ịkwọ ụgbọ mmiri.

Ọzụzụ ike: Mezue sekit ndị a maka mgbatị ahụ ike niile.

Sekit 1: Mezue ugboro atọ gafere, wee gafere na sekit ọzọ.

Squats: 12-15 reps (oke ma ọ bụ nha dabere na ọkwa ahụike)

Pushups: 15-20 reps

Ahịrị guzoro ọtọ: 15-20 reps

Plank: 30 sekọnd

Sekit 2: Mezue ugboro atọ site na ya.

Na-eje ije Lunges: 20 reps (arọ ma ọ bụ arọ dabere na ọkwa ahụike)

Pull-Ups: 12-15 reps (ibu arọ ma ọ bụ nyere aka dabere na ọkwa ahụike)

Medicine Ball Reverse Woodchops: 12-15 reps ọ bụla ntụziaka

Akụkụ akụkụ: 30 sekọnd n'akụkụ ọ bụla

Nweta otu ụkwụ: 15 reps

Budata atụmatụ ọzụzụ ọkara marathon nke izu asatọ gị ebe a


(Ọ bụrụ na ị na -ebipụta atụmatụ a, jide n'aka na ị ga -eji okirikiri nhọrọ ukwuu maka mkpebi kacha mma.)

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