Gidajen gida don nauyin hasara

Ko da kun kasance na yau da kullum a dakin motsa jiki da kuma fan na babban ɗakuna, ba za ku iya yin ba tare da horo a gida ba. Masu koyar da hikima sun ce kawai kashi 25 cikin 100 na bayanai za a iya koya a cikin aji, sauran, mai koyarwa dole ne ya koya kansa a cikin tsarin tsarin gida, kuma irin wannan mulki ya yi hasara.

Kayan aikin motsa jiki na gida don nauyin hasara kada ku bar ƙuƙwalwarku a tsakanin manyan motsa jiki a cikin zauren manta game da manufar su - don ragewa da ƙona mai. To, idan shirinka na farko shi ne kayan aiki na gida don nauyin hasara, ya kamata ka yi ƙoƙarin yin amfani da kanka a kowane hanya mai amfani, ta hanyar amfani da ingantacciyar hanya - tallafi maimakon maƙalar ruwa, kwalabe na ruwa maimakon dumbbells, jakar sand a cikin nau'in nauyin nauyi.

Ƙarin ƙididdigar gida don nauyin hasara

1. Mun kwanta a gefe daya, shimfiɗa kafafuwanmu, huta a kan hannu a kusa da bene, dare a gwiwar hannu. Muna yin taya tare da ƙafafunmu, ƙananan kafafunmu kuma dan kadan ya tashi. Lokacin da muka tashi muna yin motsawa, jiki ana gudanar da shi, an cire ciki. Muna yin sau 30 a kowace gefe.
2. Mu tashi, muna riƙe jiki a hannun hannu, hannun na biyu a kan bel. An ƙetare ƙafafu kuma an miƙa su. Ƙarƙashin jikin ku kuma ɗaukaka shi a matsayin mai yiwuwa. Muna yin sau 30 a kowace gefe.
3. Mu tashi, ƙafafu ne fadin kafaɗun baya, an miƙa hannun hannu zuwa ga tarnaƙi. Muna motsa jiki zuwa dama da hagu. Mun yanke manema labaru yadda ya kamata, ba mu fada baya ko baya tare da jiki ba, muna yin fitarwa akan sauyawa. Mun yi sau 100.
4. Mun sanya hannayenmu a jikinmu, munyi hanzari zuwa gefe da ƙasa, ƙoƙarin kaiwa ga gwiwa. Lokacin da aka tayar da hakar, an rufe jikin ta jiki, jiki yana da rauni. Mun yi sau 100.
5. Yanzu muna buƙatar goyon bayan - hukuma, bayan bayanan kujera, da dai sauransu. Muna tsayawa gaba ɗaya, muna riƙe da hannun mafi kusa, na biyu - akan bel. Muna yin tasowa ta gefe, yana jan nosochek zuwa kanmu. Yayin da ake tayar da ƙafa, an ƙarfafa ƙafa, muna yi sau 30 a kowace kafa.
6. Tsayawa ga fuskar fuskar, dan kadan ya bayyana aiki a ƙarƙashin 45 μ ™ zuwa ga goyan baya, muna yin hawan zuwa wani kusurwa. Ana yatsun ƙusoshin, muna motsawa lokacin dawa. Muna yin sau 30 a kowace kafa.
7. Hadawa ta 5 da 6 - na farko ya dauke kafa zuwa gefe, sa'an nan kuma ya dawo a wani kusurwa. Muna yin sau 30 a kowace kafa.