Teb?l mgbat? ah? ?b?ch? 7 nke a nwere ike inyere g? aka ?z?lite omume mmega ah? oge niile ma na-ekenye ?z?z? na izu ike kwa ?b?ch?. Nke a b? ihe mere at?mat? maka ?b?ch? ? b?la na nhazi oge:

M?nde: CARDIO

Kedu ?z? ka mma ?malite izu kar?a na nn?k? cardio? Ebumnuche maka nkeji iri an? na ise nke ?r? aerobic, d?ka ?gbany?, ?ny?nya, ma ? b? ije ije. Ekwes?r? ?me nke a na ije d? mma, nke p?tara na ? nwere ike ikwu okwu n'oge ?r? g? ma ? ka na-as? ?s?s?.
N'?z? d? mma, obi g? kwes?r? ?d? n'agbata 64% na 76% nke ?n?ego obi g? kachas?, d? ka ogige ah? si d? maka njikwa na mgbochi (CDC). Ezigbo iwu nke mkp?s? aka g? maka ?ch?ta af? 220. D?ka ?m?maat?, ? b?r? na ? d? af? 30, oke obi g? ga-ab? af? iri asat? na nkeji (BPM). Yab?, ? ga - eme ihe obi g? ga - ad? n'etiti 122 BPM na 143 BPM n'oge ?r? a.
- A na-erite uru ?z?z? diodio?

Tuzdee: ah? d? ala

A na-at? aro at? nke usoro ihe omume nd? a (were oge ezumike d? na nkeji ? b?la ma lekwas? anya na ? na-eme ka iku ume g? d? mma)
Maka ebido, ?gbakwunye ibu ekwes?gh? ?b? nh?r? mb?. Tupu nke ah?, ha kwes?r? izu oke ?z?z? ha ruo mgbe ha nwere nkà na mmeghar? ?z?z? ma nwee ike mezue ?z?z? ah? nke ?ma. Nke a d? ezigbo mkpa, n'ihi na ? nwere ike zere mmer? ah?. Mgbe nke ah? gas?r?, oge eruola ?gbakwunye oke nke ikpeaz? g? ga-agba akwara g? ?k? ma nwetakwa obi g?.

? Squats:Wedata onwe g? d? ka à ga-as? na ? n? ?d? n'oche. Guzo na ukwu aka-obosara, obosara nke ulo. Kp?ghachi az? iji kw?r? ?t?.
- Ma ? b? "eze ike"?

? Spenginds: Jiri ukwu ubu obosara, na-agbachi hips az?, ntak?r? nway? nway?, wee gbaga ihu. (Debe az? g?) jidere barbell ma ? b? ab?? nke agwa g?. Welie ibu d? ar? site na ?kwado hips gaa n'ihu mgbe ? na-edebe az? az? g?. Jiri nway? belata ?d? ar? ya n'ala.
?Hip tufu: N?d? ala na ubu g? n'az? bench ma ? b? kw?sie ike oche. N'elu ?kw? g? n'elu ala, p?a hips g? elu ma kpoo nn?s? g? ruo mgbe ikpere g? d? na ak?k? 90. Wedata úkwù g? laghachi n'ala.
? lunge: Guzo na ebe a gbawara otu ukwu bu ukwu n'iru n'iru nke ozo. Idobe ije g? kw? ?t?, gbag?r? ikpere g? ruo mgbe az? ikpere g? b? ole na ole n'ime ala na apata ?kw? g? d? iche iche. Laghachi na ?n?d? mbido site na ikiri ?kw? g?. Mee nke a n'ak?k? ab??.

Ndek? ngwa ngwa: Tupu ?malite oge ?z?z? ?z?z? ? b?la, ? d? oke mkpa iji were nkeji iri na ise ruo nkeji iri na ise iji gbochie mmer? ah?. A na-at? aro ka ukwuu (chee na ikpere na hip kick) iji nweta ?bara na-as?p?ta akwara ma kwaga nkwonkwo site na ngaghar? site na ngaghar? site na mmeghar? ha.

Wenezdee: ah? d? elu na isi

Ozugbo ? r?chara g?, ? ga-ar? ?r? biceps g?, triceps g?, na pec nwere mmeghar? at? d? iche iche:

?Biceps curl:Jide osbbell na aka ? b?la (ma ? b? barbell na aka ab??) na-elop? g? n'ak?k? n'ak?k? g? na aka g? nke aka g? gbat?r? ala. Ghaghar?a ikpere g?, gbanye ya ibu na ubu g?, ma laghachi n'?n?d? mbido.
?Triceps mikpu:Na-an?d? n'oche ma ? b? bench ma jide ya n'ak?k? hips g?. Slide your hips n'ak?k? oche ma belata ah? g? ka ellbows g? na-agbada n'?z? 45- ma ? b? 90-ugo. Kwatuo onwe g? na ?n?d? mbido.
?Chee Chest:Dina na az? g? na bench g? d? lar?? n'ala ma jide osbbell na aka ? b?la (ma ? b? jide barbell na aka ya). Site na ogwe aka g? na aru gi, nkwu chee ihu, gbasa ikpere ala ma kpoo ibu. Belata ibu ?laghachi na ?n?d? mbido.

Mee usoro ihe omume nke ? b?la ugboro 10, izu ike otu nkeji n'etiti set?p?r? nke ? b?la, maka ng?k?ta at?.

T?zdee: izu ike na mgbake

Ubochi at? nke ?z?z? n'usoro ga-eme ka ? kpata akp?r? taa, yab? zuo oke taa ma nye oge ah? g? iji gbakee. Dabere na agsm, anya mmiri na-akpata microscopic nke akwara na-eme site na ?z?z? ?z?z?, ? b? ihe d? mma ma p?tara na akwara g? ga-edozi nke ?ma kar?a ka ha d? na mb?. siri ike.
Ehin Mahoner, onye na-enye ?z?z? nke ?ma, ? ga-emebi an? ah? na akwara na akwara na akara ngosi. Nke a na - abawanye ihe ize nd? g? nke mmer? ah? ma na - egbochi akwara g? site na iwulite ike.
? b?r? na ? nagh? enwe nsogbu ma ? b? ike gw? g?, ? na-at? aro ka ? nweta mmega ah? ?b?lagodi ?b?ch? izu ike. Ije ije ma ? b? ?gbat? d? mma ma ga-eme ka akwara na-ar? ?r? ike.

Fra?dee: ah? d? ala na-elekwas? anya na glutes

Mgbe otu ?b?ch? izu ike, jikere ?r? ?r? ?kw? g? ?z? - oge a na - elekwas? anya na gloute g? (aka hips). Iji bido ?r? a, ? na-at? aro ka ememme g? ise, d? ka squats, àkwà mmiri mara mma, maka agba at?.
Ozugbo ah? g? na-ere ?k?, ? ga-amalite ?r? ?r?. A na-at? aro ikwughar? ugboro at? maka usoro omume at? nke ihe omume na-ar? ?r? (d?ka nd? nw?r? anw?, hip na-emeghar? anya na-emeghar? ya.
? b? ezie na ikewanye elu b? otu uru nke ?z?z? d? ar?, ? na-enye ihe kar?r? nke ah?.

Sat?de: ah? d? elu

Maka ?r? ikpeaz? g? nke izu, ana m akwado ilekwas? anya na az? g? na ubu g?. D? ka ?b?ch? tupu, ?kwes?r? ikpo ?k? akwara g? site na ? na-ar? ?r? tupu ?malite ibuli ibu.
Na-esote, '' ga-emezu mmega ah? d? elu ise maka ndep na at?. Ihe omume nd? a g?nyere:

?Ubu p?a:N?d? ala ma ? b? guzosie ike na aka ? b?la na aka n'ubu, nkw? na-eche ihu, elbows gbag?r? agbag? na ak?k? 90. Kwalie ibu ruo mgbe ogwe aka g? kw? ?t? na ibu ya na-emet?. Jiri nway? nway? na ?n?d? mbido.
?Emesia bulie:Guzoro ma ? b? na-an?d? ala n'ak?k? aka g?, ogwe aka g?, na-etinye isi g?, ma jiri nway? bulie ogo ah? ruo mgbe ogwe aka g? d? iche iche. Jiri nway? laghachi na ?n?d? mbido.
?Ntughari Fly:Guzo na ukwu aka-obosara, madu di uku na ukwu, ma jide ya dum dumbell n'aka nke ? b?la. Welie aka g? n'ak?k?, na-ete n'ubu g? ?n?. laghachi na mbido.
? Dumbbell Single-ogwe aka:Debe otu aka n'okpuru ubu na ogwe aka na bench. Debe ikpere kwek?r? na bench na ?kw? nke ?z? n'ak?k?, na ?kw? d? lar?? n'ala. Jide Sumbbell n'aka nke ?z?, na-akw? ?gw? g? ruo n'ak?k? g? ruo mgbe ? d? iche iche n'ala. D? ala ma kwughachi n'ak?k? nke ?z?.
?Lat wedata:Iji otu mkp?r? osisi, jide g? n'?b?kw? g? na aka g? na ubu n'oche. Gbaa mb? h? na ? n? ?d? na bench ma ? b? ikpere n'ala. Mgbe ah?, d?p?ta b??l? g? na obi g? ma jiri nway? laghachi na ?n?d? mbido.

S?nde: izu ike na mgbake ?b?ch?

Ee, taa b?kwa ?b?ch? izu ike, ? nwere ike ?me mmega ah? d? mfe ma ? b? na-agbat? mmega d? ka ? d? na mb?, ka ?gw? g? na ah? g? nwere ike gbakee ma zuo ike. N'ezie, iwere ?b?ch? zuru oke d? mma! Ma ?b?ch? izu ike zuru oke na izu ike nke ukwuu na at?mat? ?z?z? nke ?z?z? kwa izu, ma ? b?r? na ? toa nt? n'ah? g?, ihe niile ga-aka mma!