Ba duk mata ba ne za su iya alfahari da ƙuƙwalwa da tsalle-tsalle, amma wannan ba dalilin damu ba ne. Don cire ƙananan fatalwa, ƙwaƙwalwar ƙwayar ƙarfin kuma ƙara ƙara, kana buƙatar motsa jiki a kai a kai. Akwai hanyoyi daban-daban da suke ba da kayaya a kan tsokoki na ƙugiya, babban abu shine a cika su bisa ga dukan dokoki.
Ayyuka don ƙara ƙwayoyin buttocks
Tun da manufar horarwa shine don ƙara girma, yana da muhimmanci muyi la'akari da ka'idodi guda biyu. Da farko dai, ya zama dole a yi aiki tare da ƙarin nauyin, don haka a cikin yanayin gida ana amfani dasu, kuma a cikin zauren ya fi kyau ya dauki mashaya. Abu na biyu, gwaje-gwaje don yin famfo da tsalle-tsalle suna da jinkiri, wanda ya ba ka damar ɗaukar tsokoki kamar yadda ya yiwu.
Ayyuka don inflating da buttocks
Don samun sakamako, kana buƙatar horar da kai a kai a kai, amma kada ka wuce shi. Don ciwon tsoka, hutawa yana da mahimmanci, saboda haka ya fi kyau yin aiki sau biyu a mako. Don ƙara ƙarar, ana bada shawara don zaɓar nau'o'i na ainihi don ƙuƙwalwar, wanda ya ƙunshi ɗakun yawa, don haka ba za ka iya yin ba tare da dumi-dade ba. A cikin aikinku, ya hada da abubuwan da suka biyo baya don gurfanar da Brazil :
- Squats . Ka ci gaba da ƙafafunka a kafaɗun kafar, safa dan kadan ya buɗe. Daga matsayi na farko, squat, janye ƙashin ƙugu. Kada ku haɗa gwiwoyinku kuma ku lura kada su wuce bayan ƙafa. Lokacin da gashin ya zama daidai da kasa, gyara matsayin kuma zaka iya tashi. Yi shinge tare da karin nauyin.
- Da dama . Tsaya dumbbells a hannun dama a kan tarnaƙi. Yi babban mataki a gaba kuma ka sauka don samar da kusurwar dama a kusurwar gwiwa. Sa'an nan kuma kafa kafar ka kuma yi wannan maimaitawa. Kamar yadda yake a cikin motsawar da ta gabata don maganganun, yayin da yake ragewa, ƙin, da kuma exhale, exhale. Yana da mahimmanci kada ku kunna baya, don kada ku sauko da nauyin.
- Matattu . Yi amfani da dumbbell ko barbell. Ku miƙe tsaye, ku ɗauki dumbbells a gaban gaba, ku ajiye su a gaban ku a kusa da kwatangwalo a hannun hannu. Tsaida zuwa gaba, jawo ƙashin ƙugu a baya kuma ajiye baya naka tsaye. Kne dan kadan lanƙwasawa. A wannan yanayin, dumbbells yana motsawa a madaidaiciya kusa da kafafu. A ƙarshe, gyara kuma sannu a hankali tashi.
Aikace-aikace don asarar asarar da aka yi da haɗin gwiwa da buttocks
Tun da manufar horarwa shine don kawar da karin santimita, ka'idojin ɗayan sun canza kadan. Da farko game da gudun kisa, don haka don ƙoshi mai cin wuta don yin duk abin da kuke buƙata a cikin sauri cikin gaggawa don hanzari numfashi da aikin zuciya. Ayyuka don rage ƙarar kwatangwalo da tsalle-tsalle da aka yi mafi kyau ba tare da ƙarin nauyin kima ba ko kuma bai zama ba fãce biyar kilo.
Daria Lisichkina - Ayyuka don kwatangwalo da buttocks
Mutane da yawa masu horo suna ba da ɗakunansu, wanda ya sa jigon ya zama na roba. Daria Lisichkina ba wani abu bane kuma horo ya zama sanannen, saboda suna da sauki da kuma tasiri. Daria ya ba da shawarar shiga cikin horarwa azaman hare-haren ta'addanci da kuma squats da kuma ayyukan da ake gudanarwa ga masu tsalle-tsalle:
- Rabin gada . Zauna a kan baya, ajiye ƙafafunku a gefen kowane tsayi, kamar kujera ko wasan motsa jiki. Rike nesa da ƙasa, kuma yada hannunka kewaye da tarnaƙi. Tada ƙwanƙwan ƙwallon ƙwallon don jiki ya ƙare madaidaiciya, rage kafafu da kuma shimfiɗa magunguna. Bayan haka, rage ƙwanƙwasawa, amma kada ku taɓa bene, amma nan da nan kuyi wannan maimaitawa. Kuna iya yin irin wannan gwajin don tsalle-tsalle a kan fitball, wadda za ta kara wa kaya, saboda za ku buƙaci kulawa.
- Makhi . Ku kwanta a ciki, ku ajiye gabanku a gabanku. Ɗaga kafa ɗaya, sa'an nan kuma ƙaddamar da shi, amma kada ka taɓa bene. Yana da mahimmanci cewa ɓangaren jikin jiki an gyara. Yi tafiya tare da ƙafa biyu.
Ayyuka don buttocks a gym
Ayyuka a cikin dakin motsa jiki suna da tasiri sosai don kawar da kima, kuma don samun tsaiko tsokoki, da kuma samun sauƙi. Dukkan dokoki game da tsarin horo da halaye na ayyuka an kiyaye su. A cikin hadaddun ku, sun hada da kayan aikin da ake amfani da su a cikin zauren, wato, zama tare da turawa, da kuma kara masu haɓakawa. Kada ka ɗauke da nauyin nauyi, saboda wannan yana ƙara haɗarin rauni.
Wasan kwaikwayo - yarinya a dakin motsa jiki
Pre-dumi kuma don wannan dalili ya dace da irin wannan simulators: a keke, a treadmill da sauransu. Ana bada shawara don ciyarwa a akalla minti 15 akan warkewar tsokoki, amma ya fi kyau a raba 30. Yi nauyi nauyi, la'akari da cewa don ci gaba da tsoka, ya kamata ya zama babba, da kuma asarar nauyi, akasin haka. A horarwa, sun hada da motsa jiki masu rarrabe don buttocks a cikin simulators:
- Kiwo da kafafu a tarnaƙi . Zauna a kan na'urar kwakwalwa don ƙwanƙara da baya da aka guga a kan baya, wanda yake da muhimmanci ga gyara wuri. Saka ƙafafun a kan hannaye da kuma dakatar da murfin waje na cinya a cikin tasha. Dangane da kokarin da aka samu, yada kafafunku a tarnaƙi kuma ku tsaya a ƙarshen. Bayan haka, yi haɗuwa, amma ba har ƙarshen ba, don haka kada ku sauko da nauyin.
- Gudun ƙafafunku cikin ƙananan ƙananan . Don aikin motsa jiki na gaba don tabbatar da ƙafafunka, kafa kafa ɗaya tare da madauri wanda ke haɗe da kebul na ƙananan ƙananan. Tsaya kusa da na'ura mai kwakwalwa don haka nisa zuwa gare shi kusan 50-60 cm. Ka riƙe hannayenka a kan hannayensu, kuma ka durƙusa gwiwoyi, motsa kafar baya. Kana buƙatar yin haka akan fitarwa. Bayan gyara wurin, koma baya.
Ayyuka akan cellulite a kan kwatangwalo da buttocks
Ƙunƙasar ƙwayar fata akan fata zai iya bayyana ba kawai a kan jikin kitsen mata ba, kamar yadda mata masu yawa suna da kwasfa na fata. Zai yi wuya a cire shi, amma yana yiwuwa, dalilin da yasa sabanin cellulite na hips da buttocks. Tunda babban aikin wannan horon shine don daidaita tsarin gurguntaccen ƙwayar lymph, yana da mahimmanci a lokacin motsa jiki don kara yawan ƙwayar tsoka, kara yawan jini.
- Makhi . Tsaya a kowane hudu kuma yi kwari da ƙafa ɗaya, gwada ƙoƙarin yin turawa a matsayin mafi girma. A ƙarshe, gyara matsayi, janye kafa zuwa cikin kirji kuma yin wannan maimaitawa.
- Walking a kan buttocks . Shirya a ƙasa, zaune tare da kafafu a gaba. Ba za ku iya yin gyara a baya ba, kuma za ku iya ajiye hannayenku a gefe. Saboda damuwa da tsokoki na motsi, tafiya gaba, yin koyi da tafiya. Nada gaba / baya.
Ayyuka daga cellulitis a kan kafafu da buttocks
Don yin launin fata da laushi, yana da muhimmanci ba kawai motsa jiki ba, yana buƙatar sha ruwa mai yawa, cin abinci da kyau kuma ana bada shawara don amfani da hanyoyin da ke da kyau. Sakamakon daga cellulite akan thighs da buttocks ya kamata a hada su a cikin babban mahimmanci don fasalin wannan sashi na jiki. Don rashin nauyi ko yin aiki da tsokoki, ba lallai ba ne don shiga cikin zauren, domin a gida zaka iya yin horon horo. Kusan dukkanin darussan suna da kyau don horarwa. Ana bayar da kyakkyawan sakamako ta hanyar wasan kwaikwayon na kwallon kafa a kan ball, da ake buƙata ƙarin ƙaddamarwa. Aiki na yau da kullum bisa ga ka'idoji da fasaha don yin wasan kwaikwayo zai ba ka damar ganin sakamako a cikin wata. Ka tuna cewa an yi amfani da tsokoki a cikin kaya, don haka kowane watanni, canza canjin da aka yi amfani da shi, ba tare da tsayawa ci gaban ba.
- Makhi . Yi la'akari da kwance ta hanyar mayar da hankali ga tsalle-tsalle a cikin wasan motsa jiki. A madadin ya ɗaga kafafunku, gyara wuri a saman aya.
- Ruwa . Tsaya tare da baya zuwa na'urar motsa jiki, lanƙwasa ƙafafunku kuma sanya ƙafa na ƙafa ɗaya a kan kwallon. Hannu na taso sama kuma tanƙwara a gaba, ƙoƙarin taɓa ƙafar kafa ta tsaye.