Ndị ọkachamara na-ekwu na 80% nke mmetụta nke nha na-efu site na nri, ma ọ bụ karịa nri na nhazi. Ihe fọdụrụ 20% na-eri nri.
Leba anya n'eziokwu ahụ bụ na nri na mmega ahụ maka ọnwụ nha kwesịrị ịdịgide. N'ikpeazụ, ịnọdụ ala na nri calorie dị ala ma n'otu oge ahụ enweghi ike ịkwaga ga-adị irè karịa nri nke ihe dị ka caloric na ihe omume.
Ihe dị mma, usoro ihe omume na-eme ihe abụọ - kaadị-ibu na ike ọzụzụ. Cardio na-akwalite mmegharị nke ọkụ na-ere ọkụ, na mmega ahụ ike na-eme ka ahụ anyị dị ntakịrị karịa olu. Ya mere, kwadoro simulators abụọ kachasị dị ala ma dị irè - na-ebugharị eriri (cardio) na dumbbells (ike ibu).
Ihe omume
1. Kpoo elu:
- mee aka n'ihu igbe na azụ;
- ntụgharị gburugburu nke aka aka na azụ;
- anyị na-adọkpụ ụkwụ - anyị na-ehulata ụkwụ na ikpere ma jiri aka anyị na-agbatị aka, na-ekpeghachi ụkwụ nke abụọ;
- mwakpo - daa n'ala ma mee ka ọ pụta;
- na-egwu elu.
2. Anyị na-eme ihe omume nile nke ugboro iri - otu na ibe, n'usoro, na-enweghị izu ike. Were ụra gị n'aka, gbadaa ogwe aka gị na elbows ma na-echekwa ụda n'ogo. Anyị na-agbakwa na n 'elu anyị na-eji aka anyị ekpochapụ aka anyị.
3. Anyị na-aga n'ihu, na-emesi ike na-ejikọta na dumbbells na aka. Anyị na-esi na mgbochi ahụ na-esi na steepụ, na-ejide aka n'akụkụ.
4. Anyị na-alaghachi n'ọnọdụ ahụ, ụkwụ ụkwụ abụọ, na-agbatị aka - aka na ụbụ ụkwụ na-agbatị ụkwụ, otu ụkwụ na-etolite na ala. Anyị ọzọ ụkwụ.
5. Anyị na-ahapụ otu dumbbell, na-aga n'ala, aka nri aka na-ehulata, ekpe aka ekpe, agbatị aka ya na ụbọ ụkwụ na-agbapụta n'isi, aka ekpe na afo. Anyị na-eme ka ahụ dị elu na-eme ka ebe ahụ dị elu.
6. Anyị na-ahapụ dumbbell, anyị na-jumps ogologo na dispersal.
7. Were ụdọ - nwuo.
8. Igosiputa mmega ahụ 5 n'akụkụ nke abụọ.
9. Mezie omume 6, 7, 8 na nke abụọ.