Kayan aiki na haɓakaccen abu ne na ƙirar mai kula da lafiyar Amurka, wanda shine kyakkyawan manufa ga mutanen da suke so su sake mayar da su bayan ciwo, rashin lafiya, da kuma waɗanda suke so su ƙarfafa ƙafafu da ƙafafunsu, koyi don motsawa zuwa motsa jiki da kuma gaisuwa. Hanyoyin gwaje-gwaje don tsalle-tsalle masu yawa suna ɗaukar minti 20-30, ana gudanar da kundin don waƙa da sauri.
Saboda haka, bari mu fara aiki a kan mu adadi tare da bada a kan mataki aerobics!
- Muna tsayawa zuwa mataki zuwa mataki, kafa mataki tare da kafafunku na dama zuwa mataki, sa'an nan kuma hagu, kuma a madadin ƙananan kafafu zuwa ƙasa. Wannan shi ne babban mataki a cikin mataki aerobics. Muna yin saiti 10. Don ɗaukar nauyi za ka iya ɗauka a hannun kananan dumbbells.
- Yi maimaita farkon motsa jiki na farko, yayin da kan dandalin, zamu ƙyale ƙafar hagu zuwa bene, zuwa gefe, yayin da muke wasa. Mu dawo da kafa zuwa dandamali, sannan kuma muyi ƙafar ƙafafu biyu zuwa ƙasa. Muna yin saiti 6 a kowace gefe.
- Ƙafar dama ta kai ga mataki, hagu - tafiya a gaba, ƙananan zuwa dandalin. Sa'an nan kuma daidai muyi koma baya, mun rage zuwa kasa, mun kuma rage ƙafar hagu. Muna yin saiti 10.
- Muna daukaka kafa na dama zuwa mataki, tada hagu a gwiwa, hannun dama ya kai sama. Mun rage ƙafar hagu zuwa ƙasa. Maimaita sau 6 da ƙafa.
- Ƙafafun ƙafa biyu a kan mataki kuma yi tsalle. Gwada yin wasan kwaikwayon a cikin takarda, saukowa a kan safa, kamar bazara. Muna maimaita sau 20.
Ayyukan ƙwayoyin da suka shafi ƙaddamarwa suna nuna zuwa ga matakan ci gaba, kuma suna amfani da dumbbells, kwallaye da takardu na musamman.
Godiya ga ƙananan hadaddun ƙwayoyin motsa jiki, ba kawai kuna ƙona calories ba, amma har ma karfafa ƙwayar zuciya, na numfashi, da kuma samar da lafiyar ga mahalli da halayen kafafu. A jiki lafiya, wani kyakkyawan adadi da kuma babban yanayi - wancan ne abin da wani mataki aerobics ga dubban mata! Koyar da zama lafiya!