Kira a gida don asarar nauyi

Saboda rashin jin kunya da ya shafi jiki mara kyau, mutane da yawa suna jin tsoron zuwa dakin motsa jiki . A wannan yanayin, kawai zaɓi don rasa nauyi yana zama a gida.

Don yin jeri na azuzuwan don rasa nauyi a gida ba ta da makamashi mai karfi fiye da horarwa a kan masu amfani da kayan aiki iri-iri a cikin cibiyar jinya, muna buƙatar guda ɗaya kayan aiki - pancake. Sai kawai ba wanda za a iya cinye tare da zuma da caviar, amma wanda aka yi amfani da shi na masu nauyi masu nauyin nau'i.

Idan ba ku da irin wannan pancake, a cikin tsarin wannan shirin dacewa a gida don asarar nauyi, zaka iya maye gurbin shi tare da babban dumbbell, ko tare da kwalban yashi. Tsarin mulki shi ne sake maimaita dukkanin hadaddun sau 5, a matsayin horo na horo.

Ƙwararren ayyukan

1. Raga hannayenka tare da kwanciyar jikinka a kan kai, munyi gaba da gaba daya a gaba, kafafuwan kafa. Mun yi sau 30. Gwiwar baya wuce bayan kwasfa, bi numfashi.
2. Squats - kafafu da yawa fiye da kafadu, ko da baya. Squat kamar yadda ya rage, za mu iya cinyewa kamar yadda zai yiwu, sa'an nan kuma gyara kafafuwarmu, ta shimfiɗa hannunmu tare da pancake a gaban mu. Exhale mu yi a kan tashi, muna yin 20 sit-ups.
3. Rushewar kafa - kafafu suna da rabi-hamsin, muna karkatar da jiki, kwaskwarima ya jawo baya, hannayensu tare da pancake an saukar da su zuwa matakin da ke ƙarƙashin gwiwoyi. A kan fitarwa ta gyara jiki kuma tada pancake zuwa matakin ƙashin ƙugu. Mun yi sau 4, a kan 5th mun rage pancake zuwa kasa, mun wuce zuwa ga girmamawa kwance. Muna yin tura-up, koma baya, dauki pancake kuma sa 4 karin sake sake fashewa. Sa'an nan kuma sake yin tura-ups kuma sake maimaita. Sabili da haka, a cikin duka dole ne a sanya 15 ƙwanƙwasawa da kuma 60 da aka sanya tare da pancake, wato, muna yin hanyoyi 15 don raguwa 4 da 1 turawa.
4. Mu tashi, kafafu tare, wani kwanon rufi da muka dauke sama da ƙirjin, hannayenmu mun matsa wa kanmu. Muna yin kullun a gefen, a lokacin tashiwar fitarwa da kuma pancake mun tashi har sama. Muna yin hare-haren 30, ƙetare kafafu.
5. Pancake a kasa, tsakanin kafafu, zamu yi tsalle zuwa 180 kg, ajiye matsayin pancake tsakanin kafafu - 20 yayi tsalle.
6. Ku kwanta a kan tarkon, kunna manema labarai. Pancake a cikin hannayensu, muna zagaye da baya kuma a kan fitarwa muna tashi, yana shimfiɗa hannunmu tare da pancake a kan kawunmu. Muna yin sau 20.
7. Mun dogara da baya, pancake a hannunmu a gaban mu, juya zuwa dama da hagu - sau 20.