Ayyuka ga dukkan kungiyoyin tsoka

Ga mutumin da yake shiga cikin wasanni ba tare da kullun sana'a ba, kawai don jin daɗi, lafiyar da kyau, yana da mahimmanci a zabi irin horo wanda zai ba da kaya akan jikin duka. Rashin lokaci yana sa ya gyara kuma yana aiki a cikin dukkan kungiyoyi masu tsoka, sabili da haka al'amuran zamani sun zama cikakke kuma a lokaci guda, sauƙin yi wa mutane da dama. A cikin kalma, muna neman ƙaddamarwa na duniya na kayan aiki ga dukan ƙungiyoyin tsoka.

M

Bari mu tsara bukatunku don hadaddunmu:

• hadaddun ya kamata ya haɓaka hasara mai nauyi, wanda ke nufin cewa darussan manyan kungiyoyin tsoka, a cikin wani ɓangare, ya kamata su zama mahaukaci;
• Ya kamata a inganta jigilar siffofin (latsa, hannayensu, buttocks, thighs), wanda ke nufin cewa muna bukatar buƙatar ƙarfin jiki ga ƙungiyoyi masu tsoka;
• ciki har da hadaddun ya kamata aiki a kan tsokoki na ciki, makamai, kafadu, baya, kirji, kafafu, buttocks .

Kuma mafi mahimmanci, duk wannan ya dauki fiye da rabin sa'a!

Aiki

Cibiyarmu ta ƙunshi motsa jiki ga kowane ƙwayar tsoka, kuma har ma da ƙasa da minti goma. Sabili da haka, kada ku kasance masu jinkiri, ku yi shi a kowace rana kuma ku kai iyakokin mafarki marasa dangantaka tare da mu!

1. Warke sama - tsalle a gefe, hannayen baya. Muna tara hannu da ƙafa tare.
2. Mun danna kanmu ga bango, mirgina zuwa dama na dama a lanƙwasa gwiwoyi. Gyara matsayi na 30 seconds.
3. Muna yin tura-ups. Yi la'akari da matsayi daidai na jiki - daga kai zuwa hagu, ɗaya madaidaiciya, hannayensu a ƙarƙashin kafadu. Domin taimako, zaka iya tura gwiwoyinka. Muna yin tura-ups don 30 seconds.
4. Mun kwanta a baya, hannayensu a baya kai, kafafu sunyi gwiwoyi, tsage kan kai, kafadu, wani ɓangare na kashin thoracic daga bene. Chin ya dubi sama, hannun baya rage - 30 sec.
5. Mu dauki kujera, sa kafa guda a kan kujera, sannan mu janye na biyu, tashi mu rage ƙafarmu a gaba. Hands a kan bel, muna aiki 30 seconds.
6. Mun sanya hannayenmu a kan kujera, an kafa kafafunmu zuwa gaba, sunyi waƙa, a mayar da su zuwa kujera - 30 sec.
7. Muna ɗauke da mashaya - muna riƙe jikin a kan gaba da kuma sake komawa. Gyara matsayi na 30 seconds.
8. Gudun tafiya a wuri, tayar da gwiwoyi yadda ya kamata. Muna aiki ne da kuma hannayensu.
9. Da dama a gaba. Gashin kafa na baya ba ya wuce bayan safa. Ƙafafun kafa yana lankwasawa a kusurwar dama. Muna yin wacce a kan kafafu biyu.
10. Hanya na gefen - ana riƙe nauyin a hannun dama (bayan motsawa, a hagu) da gefe na gefe guda daya. Gyara matsayi na 30 seconds. Muna maimaita zuwa wancan gefe.