Ayyuka na baya da dumbbells 'yan mata suna amfani dasu da wuya, suna la'akari da zakoki kamar na'urar ta musamman wanda zai iya rinjayar hannayensu da kafadu kawai. A gaskiya ma, kayan aikin jiki na baya, wanda aka tsara don ƙarfafa ƙwayar murƙushe, don samar da matsayi mai kyau kuma sauƙin ɗaukar kayan aiki a cikin wani sa'a na takwas, zai zama mafi mahimmanci idan muka kara musu nauyi. Wannan ƙananan raƙuman zai taimaka wajen gina ƙwayar tsoka, saboda haka za ku cimma burin ku.
Contraindications don yin amfani da ma'aunin nauyi ko dumbbells ga baya
Hakika, irin wannan karfin jiki ba a nuna shi ba ga dukan jima'i na gaskiya. Akwai kuma wadanda suke buƙatar yin amfani da su don yin watsi da baya. Wadannan sun haɗa da:
- marasa lafiya hypertensive;
- mutanen da ke fama da cututtukan zuciya;
- 'yan mata a cikin kwanaki masu tsanani;
- asthmatics;
- mata masu juna biyu;
- shan wahala daga maganin karoid;
- mutane da cututtukan cututtuka;
- mutane a lokacin malaise, rashin lafiya;
- mutanen da ke fama da scoliosis ko osteochondrosis (a wannan yanayin, ana buƙatar darussan musamman).
Idan kana da wasu cututtuka na yau da kullum, kafin wani aiki, kamar su don ci gaba da tsokoki na baya, yana da kyau yin shawarwari tare da likitanka. Tsayawa zuwa asibiti - tambayi akalla daya daga cikin shawarwari na kan layi kyauta ta kan layi.
Ayyuka don baya ga 'yan mata
Ya kamata a yi motsa jiki don ƙusa tsoka da baya, a kalla sau 3-4 a mako. Yana da jinsin dindindin wanda zai haifar da sakamakon. Idan ka karanta wannan labarin kuma ka yi duk sau ɗaya, sannan ka tuna game da shi a cikin wata kuma sake maimaita shi, ba shakka, babu wata ma'ana. Don haka, bari mu dubi horarwa don horo na baya:
- Wannan aikin na baya anyi yayin da yake tsaye. Feet a kan nisa na kafadu, a gaban ku sanya kujera mai kulawa don tallafi. A daya hannun ɗaukar dumbbell, na biyu zai zauna a wurin zama a kujera. Hannun hannu tare da dumbbell kyauta don ragewa, ajiye baya naka tsaye. Dama da yatsun hannu, da hankali ka janye hannunka zuwa kirjin ka kuma koma zuwa matsayinsa na asali. Yi wannan sau 10, canza hannaye da kashe sau 10.
- Ka tsaya tsaye, ƙafa ƙafa-fadi baya, a hannun a kan dumbbell. Kunna hannuwanku hannuwan gaba, tada hannuwanku zuwa tarnaƙi. Sa'an nan kuma, ajiye matsayi na matsakaici a ƙasa, toshe su a gefe zuwa kirji. Komawa asali. Shin sau 20.
- Ku kwanta a baya a kan fitball (saboda rashin shi za ku iya maye gurbin wasu nau'i). Hands da dumbbells daidaita, riƙe a gaban kirji. Sannu a hankali fara hannayen madaidaiciya bayan kai a matsananciyar amplitude, to sai ku koma cikin wuri mai farawa. Maimaita sau 10.
- Kina a baya, kafafu suna durƙusa a gwiwoyi, ƙafa a kasa. Hannu da dumbbells an daidaita kuma sun tashi. Ƙananan hannu ta hannun kai, da sauran lokaci daya tare da wadannan - zuwa hip. Komawa zuwa wurin farawa. Canza shugabancin makamai kuma kuyi haka.
Komawa zuwa wurin farawa. Maimaita sau goma. - Tsayi a tsaye, ƙafa kafada-baya baya, rike dumbbells a hannunka, jingina gaba, ƙananan hannunka. Yayinda kake ajiye kullunka, juya baya zuwa dama da hagu. Maimaita sau 20.
Irin wannan amfani mai amfani don baya za a iya aiwatar da sauri. Sabili da haka, ƙwayar ba ta dauke lokaci mai yawa daga gare ku, kuma za ku iya hada shi har ma a cikin kwanciyar hankali yau da kullum ba tare da yin jituwa da tsarin ku ba. Babban abu ba don yin wasa ba: kawai idan ka yi shi a kai a kai, waɗannan darussan za su karfafa ƙarfin baya daga baya ka kuma sa ka zama mai kyau, da kuma ƙungiyoyi - sauki.