Odee: Florence Bailey
OfbọChị Okike: 22 Imaachi 2021
DatebọChị Mmelite: 2 Onwa Epurel 2025
Anonim
Crypto Pirates Daily News - February 7th, 2022 - Latest Cryptocurrency News Update
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Ndinaya

Ọ bụrụ na ị bụ onye na-agba ọsọ nwere ahụmihe nke nwere ahụ iru ala na-agba kilomita isii ma ọ bụ karịa (ma nwee ọkara marathon n'okpuru eriri gị ugbua), atụmatụ a bụ maka gị. Emebere ya maka ndị na-achọ imeziwanye ọkara ọkara marathon ha, ọbụlagodi mgbe ị nwere naanị izu isii iji zụọ.

5K Pace Interval Run: Kpoo ọkụ site na iji nkeji iri ruo nkeji iri na ise. 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 site na iji nkeji iri ruo nkeji iri na ise. 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 nkeji iri ruo nkeji iri na ise. Gbaa oge e kenyere gị na ijere 10K. Jiri nwayọ jiri nkeji iri dị mfe.

CP: Mkparịta ụka ijeụkwụ. 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 ọkara marathon ebe a

Nyochaa maka

Mgbasa ozi

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