Echiche nd? na-ezigh? ezi na-emekar? na mgbat? ah? na-emekar? ka ? b?r? ihe ?j?? kar?a nke ?ma. Ma ? b? nkwenye na mgbat? ah? d? ogologo na-aka mma mgbe niile ma ? b? na ibuli ibu ga-eme ka ? buru ibu, echiche nd? a na-ezigh? ezi nwere ike ibute mmer? ah? ma gbochie ?ganihu n'ebumnuche ah?ike. ? d? mkpa ?b?arute mgbat? ah? n'?z? zuru oke na nke mara mma, na-eburu n'uche mkpa na oke nke onye ? b?la.

Mmega ah? ogologo oge nwere ike ?ba uru kar?a

? b?gh? mgbe niile ka ? d? mkpa ?kwanye onwe g? ruo oke iji nweta mgbat? ah? d? mma. Inye ?t?t? awa na igwe igwe ma ? b? ibuli ihe d? ar? nwere ike bute ah? akwara ma ? b? mmer? ah? gabigara ókè. ? d?kwa mkpa ?t?le ?d? na iji ak?r?ngwa kwes?r? ekwes?, ebe nd? a nwekwara ike itinye aka n'ihe ize nd? nke mmer? ah?. Kama, gbal?a kewaa usoro ? na-eme n'etiti cardio, mmeghar? ah?, na mmega ah? nke nguzogide iji gbado anya otu akwara niile ma tinye ?d? d? iche iche na mgbat? ah? g?. Nke a nwere ike inye aka gbochie mmer? ah? ma bute nsonaaz? bara uru kar?.

Ah?h? ad?gh? uru agagh? ad?

A na-ejikar? okwu ah? "enwegh? ihe mgbu, enwegh? uru" na-agba nd? mmad? ume ?kwanye onwe ha n'oge mgbat? ah? ha. ? b? ezie na ? d? mkpa ?ma onwe g? aka mgbe ?f?d?, ime nke a ugboro ugboro nwere ike ibute mmer? ah? ma gbochie ?r? ?r? g?. N'ezie, ?gbal?si ike mgbe niile nwere ike ?kpata ?r?a overtraining, nke nwere ike imet?ta ikike akwara g? ?gbake, ?n?d? g?, usoro ah? ji al?so ?r?a ?g?, na nd? ?z?. ? nwekwara ike igbochi ?ra g? n'ihi na mmega ah? gabigara ókè nwere ike ime ka usoro ?j? ah? gafere.

Otu nnyocha lekwas?r? anya na nd? na-eme egwuregwu ?m? akw?kw? ch?p?tara na nd? na-am?ba ibu ?z?z? ha ngwa ngwa na-enwekar? mmer? ah? d? nro ma e jiri ya t?nyere nd? ji nway?? nway?? na-ewuli ihe mgbaru ?s? ha ma nwee ike igbochi mmer? ah?. ?z? kachas? mma b? iji nway?? nway?? na-ar? ?r? maka ebumnuche g? kama ?nwa ime ?t?t? ihe n'otu oge.

M?baa oriri protein ma belata oriri ab?ba na carbohydrates

Nri na-elekwas? anya na protein mgbe ? na-ebelata carbohydrates na ab?ba nwere ike ? gagh? ad? irè d?ka ? nwere ike ikwere. ? b? ezie na ? d? mkpa ka ? zere iri oke carbohydrates a n?chara an?cha na ab?ba juru eju, protein ab?gh? ihe ngw?ta zuru ?wa ?n? ma ? b? nkwa maka mbelata ibu. N'ezie, iri protein buru ibu nwere ike ime ka ohere nke ?r?a obi na ibu ibu d?kwuo elu.

?t?t? an? an? na-enweta protein zuru oke kwa ?b?ch? na-enwegh? mkpa ?dabere na shakes ma ? b? mgbakwunye. N'ozuzu, inwe 2-3 ounces nke protein siri ike kwa nri zuru ezu iji mee ka ah? d? ?k?.

?f?d? usoro ah?ike agbaala nd? mmad? ume ka ha zere carbohydrates na ab?ba kpamkpam, na-ekwu na ? ga-eduga n'ibelata ibu. Otú ? d?, carbohydrates na-enye ume ma b?r? isi iyi nke mman? ?k?. ? b?gh? carbohydrates niile ka a na-eke nha nha, ya mere ? d? mkpa ka ? na-ebute ihe nd? d? mgbagwoju anya d? ka mkp?r? osisi, agwa na osikapa agba aja aja.

? d?kwa mkpa itinye ab?ba d? mma na nri g?, d?ka ab?ba polyunsaturated na ab?ba monounsaturated, nke d? mkpa maka ?r? ?r? ?b?r?. Kama ?gbaso nri nwere obere ab?ba, gbal?a na-ejik?ta ab?ba d? mma sitere na isi mmalite d? ka ube oyibo, olive na mman? aki oyibo, mkp?r? chia, na nri nd? ?z? nwere Omega-3 fatty acids.

Ibuli ibu ga-eme ka ? buru ibu

Otu echiche na-ezighi ezi banyere ?z?z? ike b? na ? ga-eme ka ? buru ibu na muscular ozugbo. ? b? ezie na ibuli ibu nwere ike inyere g? aka ?z?lite ah? ike, ? b?gh? nkwa. N'ezie, maka ?m? nwany? kar?s?a, ihe nd? na-akpata hormonal na-egbochikar? mmepe nke nnukwu akwara. Kama ?zere ibuli ibu, ? d? mkpa itinye ya n'ime usoro ah?ike g? maka uru d? iche iche g?nyere ah?ike obi ka mma, nkwonkwo na akwara siri ike, metabolism ngwa ngwa, ?n?d? d? mma, na ike na ume d? elu. At?la egwu ibuli ibu - ? gagh? eme ka ? buru ibu ma ? b?r? na nke ah? b? ebumnuche g? kp?mkwem yana at?mat? ?z?z? na nri nri ezubere iche.

?k? ?k? Na-ere ?k?: Belata ab?ba af? naan??

? gagh? ekwe omume ?dobe oke ab?ba n'ak?k? ak?k? ah? site na mmega ah? na-elekwas? anya na mpaghara ah?. D?ka ?m?maat?, ?me crunches agagh? eme ka ab?ba d? gburugburu abs g? ?k?. ? d?kwa mkpa iburu n'obi na af? toned ga-ah? naan? ma ? b?r? na ab?ba ah? g? niile d? obere. ? b? ezie na mmega ah? d?p?r? ad?p? d? ka crunches na planks nwere ike ?ba uru maka ike muscular na nkw?si ike, ha ad?gh? emep?ta oke mgbagwoju anya nke na-eme ka ? b?r? ihe na-eme ka ab?ba ghara ?d? n'otu mpaghara. Iji belata ab?ba n'?z? d? irè n'ak?k? ? b?la nke ah? g?, ? d? mkpa ilekwas? anya na mbelata oke ibu site na nchikota mmega ah? na nri d? mma.

Cardio ab?gh? naan? ?z? iji t?fuo ab?ba

? b? ezie na cardio nwere ike ?b? ngwá ?r? bara uru maka ab?ba na-ere ?k?, ? b?gh? naan? ma ? b? ihe kachas? mkpa na-eme ka ab?ba na-aga nke ?ma. N'ezie, nch?p?ta egosila na nri na ?z?z? nkw?si ike na-ad? irè kar? maka ?belata ibu na imeziwanye nhazi ah?. Mmemme ?z?z? nke onwe any? na mgbat? ah? nke West London enyerela ?t?t? nd? otu aka nweta nnukwu nsonaaz? na-adaberegh? na mmemme cardio ?d?nala. Kama nke ah?, any? na-elekwas? anya n'?z? ziri ezi nke g?nyere nri kwes?r? ekwes?, ?z?z? nkw?si ike, na ?r? kwa ?b?ch?, yana oge na ?z?z? cardio na-ad?gide ad?gide mgbe ? d? mma. Cheta, onye ? b?la d? iche na ihe na-ar? ?r? maka otu onye nwere ike ? gagh? ar? ?r? maka onye ?z?. Ya mere, ? d? mkpa ?ch?ta ?z? ahaziri ahazi nke ga-abara g? uru.

? ga-az?r?r? ?b?ch? niile iji nweta ebumnuche ah?ike g?

?z?z? na mgbat? ah? kwa ?b?ch? nwere ike ? gagh? ad? mkpa maka imezu ebumnuche ah?ike g?. ?b?na nd? na-eme egwuregwu a ma ama, b?? nd? a maara maka usoro ?z?z? ha siri ike, na-ewep?ta oge ezumike iji mee ka ah? ike ha gbakee. Mgbe any? na-emega ah??, any? na-ak?ris? an? ah?, ah?? any? na-ach?kwa oge iji r?kwaa ma wughachi an? ah? a ka ? d? ike. Kama ?dabere naan? na mgbat? ah?, gbal?a itinye ?d? mmega ah? nd? ?z? n'ime ihe omume g? kwa ?b?ch?, d? ka ?ga ije, steep? steep?, igwu egwuregwu, ma ? b? ?b?na soro ?m?aka g? na-egwuri egwu n'ogige ah?. Ihe omume nd? a nwere ike inye ?d? ?z?z? "ad?gh? ah? anya" nke nwere ike inwe mmet?ta d? mma na ah?ike g? n'ebufegh? ah? g?.

# At?mat? ?z?z? ?b?ch? 7 ? gagh? at?fu!