Ga mutane da yawa, matsala matsalar ba wai kawai ƙutsaccen kunya ba, amma har ma da ƙuƙwalwa. Yin gwagwarmayar abubuwan da basu dace ba sun fi dacewa tare da abinci mai kyau, iyakance ga gari, mai daɗi da mai dadi. Ayyukan jiki na waƙar zai iya zama daban-daban - duka aerobic da anaerobic, amma yana da kyau a yi amfani da su duka a cikin hadaddun. Sau da yawa, iyaye mata suna gwada motsa jiki don ƙyallen - amma matsalar su shine kada a jefa su, in ba haka ba batattu sun dawo. Bari muyi la'akari da bambance-bambancen al'ada.
Ayyuka don kugu da ciki
Ɗaya daga cikin mafi kyawun gwagwarmaya don ƙuƙwalwa, baya da ciki ya kasance sababbin ƙuƙwalwar ƙuƙwalwa na shekaru masu yawa. Wannan kawai burge ne a wannan lokacin ya canza muhimmanci: a maimakon daidaitaccen zabin ya zo irin wannan sabon abu a matsayin massage da kuma alamar hoops. Ba za mu iya kasa yin la'akari da tasirin su ba: alal misali, ƙuƙwalwar haɓaka yana ba ka damar hanzari da sauri da kuma kawo fata cikin sauti, a cikin nauyin ma'auni, kimanin kilogiram 3, yafi yakin da ya fi nauyi. Saboda gaskiyar cewa tsokoki za su riƙa ɗaukar nauyi, za ku buƙaci ƙara ƙoƙari don motsa shi, wanda ke nufin cewa za ku ƙone karin adadin kuzari.
Ɗaya daga cikin motsa jiki mai rikitarwa ga wuyar ƙafa, buttocks da dukan jiki sune tura-ups. Haka ne, waɗannan su ne mafi tsada-tsalle-tsalle-tsalle, don aiwatar da kullun wanda kake buƙatar hutawa a ƙasa tare da hannunka da yatsunka kuma ba tare da kasawa ba. Bugu da ƙari, suna da kyau don yin fada da ciki da kuma yawan igiya masu tsalle . Duk da cewa gaskiyar cewa a wannan yanayin babu tasiri sosai a kan ƙwayoyin ciki, wannan aikin ya ba ka damar ba jiki jiki mai nauyi, ta hanyar da ake aiwatar da aikin mai kona.
Domin yin amfani da igiya tsalle a matsayin hanyar daga ciki, ana bada shawara don amfani da hanyar horo na tazara. Zaži minti 10, kuma rarraba nauyin kamar haka:
- 1.3,5,7,9-minti daya tsalle a matsakaicin adadin;
- 2,4,6,8,10th minti a cikin wani shakatawa rhythm, tafiya a kan tabo.
Irin wannan horarwa zai taimaka maka yadda za a rabu da mu wuce gona da iri. Kuma idan kun haɗu da waɗannan fasahohin tare da abincin da ya dace da abinci mai kyau, sakamakon zai zama mai ban mamaki.
Ayyuka don waƙar a kan fitball
Kyakkyawan taimako a cikin yaki da ciki da kuma bada a kan wani gymnastic ball - Fitball. Zaka iya saya irin wannan ball a kowane shagon wasanni, zai dade lokaci mai tsawo kuma ba kawai zai zama hanya mai kyau don inganta siffar ba, har ma da nishaɗi mai kyau. Bari muyi la'akari da wasu aikace-aikace masu amfani.
Twisting
Sanya takalmanka da ƙyalle a kan fitinarka, ka durƙusa ka durkushe su a kasa, ka ɗora hannunka a kan kanka. Tada latsawa kuma ya yayyan da wulakanta, yana ɗagawa yadda ya kamata a cikin sauri. Yi wani motsa jiki a cikin jerin 2-3 na sau 8-10.
Kusawa a tsakiya
Yi matsayi daidai da motsawar da ta gabata, kawai kada ka mike tsaye, kuma a gefe - gefen hagu gefen gefen hagu kuma haka - zuwa gefen dama. Yi wani motsa jiki a cikin jerin 2-3 na sau 8-10.
Gyarawa tare da mike hannun hannu
Ka kwanta a kan kwando, ka durƙusa ka kuma kwance su a ƙasa, ka ɗora hannunka a kan kwatangwalo. Tada jarida kuma yayyanya yatsun kafada, danna hannun dama zuwa gefen hagu, sa'an nan, a akasin haka, hagu zuwa dama na dama. Bayan kowace ƙungiyoyi huɗu, komawa zuwa wurin farawa. Yi wani motsa jiki a cikin jerin 2-3 na sau 8-10.
Ayyuka na waƙar da ƙwaƙwalwa, da aka yi a kan fitilu, suna da tasiri sosai, kuma, ƙari kuma, suna da bambanci sosai a cikin aikin da ake yi.