Gwa ozugbo na ọ gaghị ekwe omume ịme ka obi gị dịkwuo ike site n'enyemaka nke mmega ahụ, ma ọ bụrụ na ị kwere nkwa ma kwenye ihe ndị dị otú ahụ, mara nke ọma na ịme ahụ nke ara nwanyị. Site n'enyemaka nke ịzụ ọzụzụ ara, ị nwere ike ịmalite ịmalite, gbasie ike, na n'ezie, anya na-eme ka ara gị ka ibu. Ma ụdị bra site na nka ị gaghị agbanwe. Iji zere ihe ndị na-enweghị isi, anyị agaghị amalite usoro ọzụzụ na chest, ya bụ na mmewere.
Ọdịnaya
Ara gi bu:
- obere akwara uzuzu;
- akwara intercostal;
- ụdị anụ ahụ;
- akwara endings na arịa ọbara;
- lobules mammary glands.
Otutu, obi bu anu aru, nke putara na enweghi ike ibudata ya. Naanị ị nwere ike ịkụnye uru ahụ ọ na-etinye (obere, nnukwu, intercostal). Ya mere, ọ "dọkapụ".
Ihe omume
Na ọzụzụ nkuzi anyị maka ụmụ nwanyị, anyị ga-eji ahụ ike na ụbụrụ nke aka, anyị chọrọ ụzọ dum dum na ụbụrụ .
- Ebe mmalite na-anọdụ na bọl, dumbbells na aka. Anyị na-anọdụ n'elu nkwụnye ụkwụ na mpaghara mpaghara subcostal, na-ebuli ogwe aka anyị na dumbbells n'ubu, agbatị aka - 8-16 repetitions.
- N'ebe ugwu nke dumbbells anyị na-agbakwunye ụkwụ na mmiri na ụkwụ anyị - anyị na-agbatị ụkwụ maka otu ebuli.
- Ebe nmalite - aka na dumbbells na hips. Anyị na-ebuli ha ụzọ abụọ: 1 - n'akụkụ ubu, 2 - gbanye ogwe aka n'elu isi. Nakwa n'ime ụzọ abụọ ma wepụ - 8-16 ugboro.
- Anyị na-ejide aka n'ime obi, meghe aka anyị n'akụkụ. Jikọta mkpughe aka gị na ụkwụ ụkwụ na-agba ọsọ - oge 8-16.
- Anyị na-amalite ịmalite ụbụrụ nke ntụrụndụ - na-ebuli otu aka n'akụkụ ubu, jikọta na-agbatị ụkwụ kwekọrọ - 8-16 ugboro.
- Anyị na-ebuli ụbọchi na-ehicha aka ruo n'isi isi ma na-emeghe ogwe aka na ụkwụ n'akụkụ - oge 8-16.
- Anyị na-emegharị mmega ahụ 2.
- Anyị na-egosiputa mmega ahụ 3.
- Aka na dumbbells na etolite na etiti etiti, na-esi na bọl ahụ, na-agbatị ụkwụ ọzọ.
- Anyị na-eme nzọụkwụ anọ n'ihu, na nke anọ anyị na-ebuli otu ụkwụ ma site na aka nke ọzọ anyị na-eti otu mkpọtụ. Mgbe ahụ anyị na-alaghachi, na-eme ihe anọ azụ.
- Anyị na-emeghachi omume 9.
- Anyị na-emeghachi ihe omumu 10.
- Anyị na-amalite ime nlọ na ụda ụkwụ, na-agbasa ụkwụ na otu ntụziaka ma ọ bụ nke ọzọ.
- Na-ebuli ogwe aka dị elu n'elu isi, anyị na-adaba ha n'ubu ma laghachi na nmalite.
- Ebe nmalite, dịka na mmega ahụ gara aga, gbadaa n'akụkụ n'akụkụ ahụ.
Karịa iji mezuo ememe 2-3 maka ara kwa izu. Nyere aka na-eme ka ọdịdị na olu nke igbe ahụ dị na azụ. Ịdị mma nke ọma na-eme ka ara gị pụta ìhè.