Tabbas, duk mun san yadda za a danna manema labaru , kafafu baya - karya a kasa (a baya ko a cikin ciki) da kuma yin karkatarwa daidai. Amma matsalar tare da waɗannan gwagwarmaya masu tasiri shine cewa suna rawar jiki sosai da sauri (musamman idan kunyi su ba tare da kocin) ba, don haka horo ya zama ƙasa da ƙasa da m ...
A irin waɗannan lokuta, kana buƙatar ƙara wasu kayan aiki - wanda ya fi sauƙi, shine yin irin wannan samfurori tare da igiya mai tsalle . Jump a cikin wannan yanayin ba lallai ba ne - tasiri na darussan tare da igiya saboda saboda wannan alamar.
Kyawawan shirye-shiryen shirye-shirye masu kyau da kuma yin aiki tare da igiya mai tsallewa shine cewa domin tsalle a kan igiya, kana buƙatar mai yawa sararin samaniya, kuma a cikin ɗaki da ƙananan ɗakuna da ƙananan gefe a kowane bangare saboda wasu dalilai da ba sa so ka tashi musamman. Saboda haka, ƙaddamarwarmu shine aikace-aikace na "na'urar kwaikwayo" marar amfani, kuma, ba shakka, asarar nauyi.
Ɗauki mai sauƙi na bada tare da igiya
- Ƙafãfuwan sun fi fadi da kafadu, gwiwoyi suna da rabi, an ɗaure igiya a kan hannayen elongated, gurasar suna da fadin kafada. Squat, inhale - ɗaga hannuwanka tare da igiya a kan kanka, squat - exhale, ƙetare igiya ƙasa.
- Hannu tare da igiya, mataki zuwa gefe tare da kafafun dama - kafafu ƙafar, ƙafar dama a kan ƙafar numfashi ne, mu koma zuwa FE - exhalation. Yi maimaita ɗaya zuwa gefen hagu da kuma madaidaici a bangarorin biyu.
- Dauke igiya a hannuwanku, ɗauke da baya a bayan bayanan kafada, cire shi - wannan shine PI ɗinmu. Ƙara hannayenka tare da igiya zuwa layin kirji, yi kai da kai tsaye zuwa kafada, mirgina fil ɗin baya, sa'an nan kuma tura ka kuma juya kanka zuwa wancan gefe. Mu canza.
- Sanya hannayenka gaba, ka durkushe ka - juya tare da jiki tare da squats.
- Dauke igiya, kafafu tare. Ɗauren igiya, haɓaka gaba, sauƙaƙe igiya a kan ƙasa - kafafu a tsaye, riƙe a wannan wuri kuma maimaita sau da yawa.
- Tsayin daka, mun sami igiya a bayan kafadar kafurai, ciki yana da ƙarfin - muna yin gangara zuwa dama, zuwa tsakiyar, zuwa hagu, kuma muna mika hannunmu da igiya sama.
- Komawa - a kowane gangara muna shimfiɗa hannunmu kuma ya dawo da su - karkata zuwa dama, sa'annan hannayen baya baya, karkata zuwa tsakiyar, hannun baya bayan baya, hagu zuwa hagu da hannayen baya baya.
- Tattara ƙafafu, cire igiya a kan kanka. Muna yin hawan kafar kafa da kuma "zuwa ga motsi na motsi da igiya, yayata kafafu, ja da igiya sama. Sauya kafafun kafa, fara yin matakai 4, sa'an nan 4 matakai zuwa gefe tare da dawowa bayan kowane mataki zuwa cibiyar.