Omume kacha mma maka akwalata

Ka ị ghara ibu ibu, i kwesịrị ijikọta cardio na ike - anyị maara nke ahụ. Ya mere, anyị na-aga maka ịgba ọsọ nkeji iri abụọ na ozugbo mgbe anyị gbusịrị, anyị na-amalite ịrụ ọrụ kachasị mma maka ọnwụ.

Enwere ajụjụ, ihe omume maka mgbapụta ọnwụ ka mma ma dịkwuo irè ma ndị ọkachamara na-aza ya na nzuzo. Site na mmefu ego gị adịghị adabere n'ụdị nke ịla n'iyi, ọ bụ ezuru, maka ibu ibu ibu gị yana ibu nke ngwa ngwa ezinụlọ. Otu n'ime ihe kachasị adaba iji mee ihe ma na-eweta ngwa ngwa bụ ihe dị mma. Ya mere, mgbe ngwugwu a gasịrị, anyị na-eme ihe omume kachasị mma maka ọnwụ nha na fitbole.

  1. Nọdụ ala n'ala, dinara n'ubu ya. A na-ejikọta bọl n'etiti ụkwụ, gbadaa ma gbadaa ụkwụ - oge 8-16.
  2. Anyị na-eme ka ụkwụ anyị guzosie ike ma na-agbaji bọl 8-16.
  3. Anyị na-eme otu ụzọ ọzọ maka 1 na 2 omume.
  4. Anyị dina n'ala, aka n'azụ isi. Anyị na-ebuli ozu, ọnụ ọgụgụ zuru ezu nke repetitions bụ 24, anyị ọzọ 8 na-ebuli ma na-ebuli n'akụkụ.
  5. Mee elu ugwu, debe ọnọdụ. Anyị na-ebuli aka ekpe, jide, belata ma belata pelvis. Anyị na-ekwughachi n'akụkụ ọzọ.
  6. Anyị na-atụba bọmbụ n'etiti ụkwụ ma bulie ya ụkwụ ụkwụ ruo 90chi.
  7. Nọgide na-arịgo elu, mana agbụ dị elu na-ejide n'aka - oge 8-16.
  8. Aka aka n'akụkụ, ụkwụ na bọl na-agbada otu ụzọ, mgbe ọzọ nke ọzọ.
  9. Na ụkwụ aka na 90 ụbụrụ anyị na-emegharị.
  10. Anyị na-edina n'akụkụ, a na-agbanye bọọlụ n'agbata ụkwụ ma na-ebuli ụkwụ elu.
  11. Anyị na-ebuli ụkwụ na azụ. Anyị na-ekwughachi n'akụkụ ọzọ.
  12. Anyị na-etinye bọl n'okpuru aka nri, na-ezube na ya, na-agbatị aka ekpe ma bulie ya elu, wee malite ịmalite.
  13. Anyị na-ebuli ụkwụ na azụ.
  14. N'aka ekpe n'ihu ụkwụ, bulie ma too.
  15. Anyị na-agbanwe n'akụkụ ma na-ekpeghachi ụkwụ aka nri site na 12 ruo 14 omume.