Onye ugwu ugwu

• Agache: CardioUru ubọaka n'aka mmụọ iko.
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Onye ugwu ugwu

Mmega ahụ nke ugwu ugwu bụ mgbatị ahụ siri ike, nke zuru oke nke na-elekwasị anya n'ọtụtụ akwara gụnyere isi, ogwe aka, na ụkwụ, na-enye ma ọzụzụ ike na uru cardio. Ọ dị mma maka ndị na-anụ ọkụ n'obi ahụike n'ọkwa ọ bụla, site na ndị mbido ruo n'ihu, n'ihi ike na ụdị ya nwere ike gbanwee. Ndị mmadụ n'otu n'otu ga-achọ itinye ndị na-arị elu ugwu n'ime usoro ha na-eme maka ịdị irè ya n'ịkụ calorie, ịkwalite ike, na ịkwalite ụda akwara na ahụike obi.

Kubahiriza: Ijambo kwa Ikirari Onye ugwu ugwu

• Welie ụkwụ aka nri gị n'ala ma dọta ikpere aka nri gị n'obi gị, na-edebe mkpịsị ụkwụ gị n'ala.
• Weghachite ụkwụ aka nri gị azụ n'ọnọdụ mmalite.
• Ugbu a, jiri ụkwụ aka ekpe gị megharịa otu mmegharị ahụ, na-ebute ikpere aka ekpe gị n'obi gị wee weghachi ya azụ n'ọnọdụ mmalite.
• Gaa n'ihu na-atụgharị n'etiti ụkwụ aka nri na aka ekpe, na-abawanye ọsọ gị ka ị na-enwekwu ahụ iru ala na mmegharị ahụ, na-eme ka ọ na-agba ọsọ mgbe ị na-ejigide ọnọdụ plank.

Komeza kuganiriza Onye ugwu ugwu

• Ntinye aka isi: Tinye uru akwara gị n'oge mmega ahụ dum. Ọ bụghị naanị na nke a na-enyere aka mee ka ahụ gị kwụsie ike kamakwa ọ na-elekwasịkwa uru akwara afọ anya nke ọma. Mmejọ a na-emekarị: Ịghara itinye aka na isi nwere ike iduga n'enweghị isi na mmerụ ahụ.
• Mmegharị a na-achịkwa: Mgbe ị dọtara ikpere gị n'ime obi gị, mee ya n'ụzọ a na-achịkwa. Mgbe ahụ, weghachite ụkwụ gị n'ọnọdụ mmalite tupu ị gbanwee n'ụkwụ nke ọzọ. Mmejọ a na-emekarị: Ọtụtụ ndị na-agba ọsọ na mmegharị ahụ, nke nwere ike iduga n'ụdị na-ekwesịghị ekwesị ma belata

Onye ugwu ugwu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Onye ugwu ugwu?

Ee, ndị mbido nwere ike ịme mmega ahụ nke ugwu ugwu. Otú ọ dị, ọ dị mkpa ịmalite nwayọọ nwayọọ ma lekwasị anya na idowe ụdị kwesịrị ekwesị. Dị ka ọ dị na mmega ahụ ọ bụla, ọ nwere ike bụrụ ihe ịma aka na mbụ, ma na-agbanwe agbanwe, ọ ga-adị mfe karịa oge. Ọ na-adị mma mgbe niile ka gị na onye ọkachamara na-ahụ maka ahụike ma ọ bụ onye na-enye ọzụzụ na-akpakọrịta iji hụ na ị na-eme mgbatị ahụ nke ọma yana zere mmerụ ahụ ọ bụla.

Ibintu byinshi bijyanye no kwa Onye ugwu ugwu?

• Cross-body Mountain Climbers: Kama iweta ikpere gị n'obi gị, ị na-eme ka ikpere ọ bụla dị n'akụkụ nke ọzọ, na-etinye obliques gị ma na-agbakwụnye ntụgharị na mgbatị gị.
• Ndị na-arị elu ugwu na-agba ọsọ: Maka mgbanwe a, ị na-eji diski sliding ma ọ bụ akwa nhicha dị n'okpuru ụkwụ gị ka ị na-agbanye ụkwụ gị n'ime na pụta, nke nwere ike inye aka mee ka ike dịkwuo elu ma lekwasị anya na isi gị.
• Spiderman Mountain Climbers: Ọdịiche a na-agụnye ịgbatị ikpere gị n'èzí nke ikpere gị n'otu akụkụ, na-elekwasị anya n'akụkụ abs na ịba ụba nke mmegharị ahụ.
• Slow Motion Mountain Climbers: Kama ịgagharị na mmegharị ahụ, ị ​​na-eme ya nwayọ na ụma, nke na-amanye uru ahụ gị ịrụsi ọrụ ike ma nwee ike inye aka mee ka ike na ntachi obi dịkwuo mma.

Ibintu byiza bikanagorwa Onye ugwu ugwu?

• Burpees na-akwado ndị na-arị elu ugwu site na ijikọta cardio na ọzụzụ ike, nke na-enyere aka ịbawanye ntachi obi na ike, isi ihe dị mkpa iji mee Mountain Climbers ruo ogologo oge.
• Squats na-akwado ndị na-arị elu ugwu site na ime ka ahụ dị ala sie ike, ọkachasị quadriceps na glutes, nke dị oke mkpa maka idowe ụdị ziri ezi na ike n'oge mgbatị ahụ nke ugwu.