Ka anyi jiri ihe ojoo malite. Ibu oke n'adiri na ikiri nwere ike iburu ibu a n'ozuzu ahu, ya bu - iziputa akuko ma obu ukwu ga-adighi ike, karia ihe ozo n'enye aka, igwu mmiri ma o bu agba. Ya mere, a na - akpọ ebe ndị a nsogbu, n'ihi na ha na - efulata kpamkpam, mgbe abụba si n'ahụ dum pụta.
Ma ọ bụrụ na ị na-echegbu onwe gị banyere echiche nke otu esi adaba n'úkwù, mgbe ahụ na mgbakwunye na mmegharị ahụ dum, ka, ihe ndị ọzọ metụtara ụbụrụ ndị dị n'úkwù ahụ agaghị aba ụba.
Hoop
Nkume gymnastic bụ ihe mbụ ị ga-enweta ma ọ bụrụ na ị na-agbapụ n'úkwù gị. E gosipụtara na nkuzi kwa ụbọchị n'izu ga-azọpụta gị site na 5 cm na olu. Ya mere, nke a bụ ụzọ №1 esi agbaghara ngwa ngwa n'úkwù.
Ọ na-ewepụ ihe na ọchịchọ
N'ihi na aghụghọ nke ukwu, ụbụrụ abdominal mpụta na-emeghachi omume. O b ur u na ha di n 'uz o na-ad igh i etinye aka n' a nd u, ad igh i at u anya ihe ebube si n'úkw `a. Na-agbagọ agbagọ n'elu ala ma na-eguzo, ntụgharị, ntụgharị, nkwụsị.
Ihe omume
Na, n'ezie, ihe omume "pụrụ iche" ahụ e kwere ná nkwa, bụ nke e kere kpọmkwem maka ndị na-achọ azịza nke ajụjụ ebighi ebi - ụzọ isi tụfuo ibu dị n'úkwù.
- Ụkwụ na obosara nke n'ubu, mee nkwụ n'akụkụ. Site n'ikpe aka nri, anyị na-agbalị ịbịaruo elu igwe, na-abanye maka eriri ahụ na ahịhịa, anyị wee jiri ụkwụ ekpe anyị ụkwụ. Anyị na-agbanwe aka ma na-ekpo ọkụ.
- Anyị na-eme ume iku ume ole na ole maka ntụrụndụ.
- A na-etinye nkwụ aka ekpe n'elu ikpuchi, aka aka ya tụgharịa gaa na mbara igwe. Welie aka nri gị, na-ehula aka ekpe. Anyị na-edebe ọnọdụ, gaa ala ma dọpụta aka nri n'akụkụ. Anyị na-agbasapụ n'akụkụ.
- Kuda ikpere anyị ma wetuo aka abụọ. Anyị na-ebili, na-ebuli ubu ma na-emega ahụ na ogwe aka nke abụọ.
- Anyị na-eto ma na-akụ ogwe aka na ntụziaka, anyị na-agbatị n'aka ekpe, wee gaa n'aka nri na mkpịsị aka anyị. Onye isi na-agbadata n'ubu aka, nke anyị na-agbatị. Anyị na-egbu oge maka sekọnd 10 na anyị amalite aka nke abụọ n'otu ntụziaka - anyị na-edebe ọnọdụ ahụ. Anyị na-eji aka nkịktị wepụta ogwe aka ala ma gbatịa akwara mgbochi na mgbalị.
- Na-ekpo ọkụ, anyị na-esonye aka na obi, anyị na-ebugharị pelvis azụ, azụ dị gburugburu.
- Anyị na-emegharị ahụga ahụ 5 na nke abụọ.
- Anyị na-emegharị mmega ahụ 6.
- Squat, nye pelvis dị ka o kwere mee, aka n'azụ isi, anyị na-etinye aka na mmụọ nsọ, na nmepu ume anyị laghachiri na mmalite. Anyị na-emegharị ugboro ugboro, weghazie mmega ahụ 6 iji mee ka azụ ahụ dị jụụ ma megharịa mmegharị a n'akụkụ ọzọ.