Ƙungiyar motsa jiki a dakin motsa jiki don 'yan mata

An yi imanin cewa horo a cikin zauren ya ba da kyakkyawan sakamako wajen cimma burin, kamar rasa nauyi ko kara ƙarfin tsoka. Ayyuka na yau da kullum bazai rasa nauyi kawai ba, amma har ma yana samar da corset na muscular, wanda ya sa adadi ya zama mafi sauki kuma ya dace.

Yaya za a ci gaba da shirya hoton motsa jiki a dakin motsa jiki don 'yan mata?

Akwai matakai masu muhimmanci da yawa masu horar da masu sana'a da masu wasanni suka ba da:

1. Ana bada shawara don ci gaba da shirin don kanka don shiga cikin zauren kuma ku san abin da kuke buƙatar yin.
2. Da farko ya zama dole tare da ƙaddamar da ƙwayar gwaje-gwajen don girma a cikin ɗakin motsa jiki wanda zai ba da damar samun kwayoyin don amfani dasu. Tare da kowane darasi, yana da darajar kirki shirin.
3. Kwanni uku na farko ana bada shawara don horar da ba fiye da sau uku ba, wanda zai ba da damar tsayar da tsokoki a kullum.
4. Dole a yi wasan motsa jiki a matsayi mafi girma, wannan zai haifar da cikewar mai cin hanci.
5. Fara kowane horo tare da dumi, sa'annan ya ƙare tare da haɗuwa.

Shirin motsa jiki a dakin motsa jiki don 'yan mata

1. Aiki don hips. Dole ne a gudanar da "jagora-haɗuwa" mai sauƙi. Ana bada shawara don tayar da ƙafafu yadda ya kamata. Yana da muhimmanci kada a slouch. Lokacin da za a rage kafafu, ana bada shawara a zauna na dan gajeren lokaci. Maimaita sau 30.
2. Aiki don ciki cikin gym. Girga da akwati a cikin kujera na Roman. Don cimma sakamako mafi yawa, kana buƙatar ka ratsa hannunka a gabanka kuma ka sanya dabino a kan takalmanka, danna chin a kirjinka kuma ka sanya slopes rabin ragowar. Shin 20 saiti.
3. Aiki don motsa jiki a cikin motsa jiki don tsoka na baya . Zauna a kan simintin gyare-gyare a matsayin mai zurfi sosai kuma ka rike maɗaurar ƙwayar shinge domin dabino suna da nisa daga cibiyar. Don tabbatar da cewa rikewar ba ta taba kai lokacin yin aikin ba, yana da darajar ɗaure shi kadan a gaba. Dauki block a bayan baya 20 sau. Ya kamata a lissafta babban nauyin daga cikin wukake. Tabbatar cewa gefenku yana nunawa.
4. Aiki don hannuwanku . Gudurwar da zazzagewa zuwa ga kagu a tsaye. Hanya na yin wannan motsa jiki a cikin dakin motsa jiki kamar haka: kafafu ya kamata a yada ɗayan ƙafar kafada, yayin da yake kunnen su kadan a gwiwoyi. Dole ne ɓangaren jiki ya kasance a gaba, kusan 45 digiri. Saka hannunka. Bayan ciwon ciki, sai ka kara da hankali ga kanka, kuma a kan fitar da shi zuwa ƙasa. Kana buƙatar maimaita sau 30.