Abinda namiji ya fi son sha'awa shine kuma ya kasance mai kyau sosai. Ya kamata a sami irin wannan, alal misali, a kan rairayin bakin teku, mace mai farin ciki tana tara daruruwan maza da ke jin dadi da kuma kishiyar mata.
A matsayinka na mai mulki, a cikin watanni na bana, shahararrun guraben shakatawa suna cike tare da wakilai na jima'i, waɗanda suke azabtar da malaman makaranta tare da irin wannan tambaya game da tsawon lokacin da zai yiwu a kwashe gurasar ko yadda za a zubar da buttocks akalla wata daya kafin aikin da ake so ya bayyana. Kyakkyawan kocin ya kamata ya damu, da rashin alheri, har wata, har ma da horo mai tsanani, ba zai yiwu ba a bugun ƙananan kwalliya, wannan zai ɗauki watanni masu yawa na horo, amma za ku lura da canje-canjen farko a makonni 4-5. Don haka idan kana so ka yi mamaki duk abin da ya faru a lokacin rani na gaba, to sai ka fara yin motsa jiki mai sauki a yanzu. Kuma kada ku yi ƙoƙari ku koyi yadda za ku yi sauri ku tsai da buttocks, kuma ku shirya don dogon aiki a jikin ku. By hanyar, kar ka manta cewa rabin nasarar ya dogara da abincin ku, don haka duba abincin ku kuma kawar da duk abincin mai cutarwa.
Ayyuka masu kyau ga gurasar
- Squatting . Tsaya kai tsaye, kai zuwa rufi, ƙananan kafarka, ƙafafu suna yaduwa fiye da a fadin kafadu. Sannu a hankali ya nutse zuwa layi tare da bene, ya janye ƙwanƙiri a baya, riƙe na 3-5 seconds kuma komawa zuwa wurin farawa. Yi maimaita sau 20-25. A lokacin motsa jiki, tabbatar da cewa gwiwoyi ba su ci gaba don yatsun kafa ba, kuma kusurwar a kafafu ba kasa da 90 ° ba, in ba haka ba za'a ɗauki nauyin da ke kan gwiwa ta gwiwa.
- Raga kafarka . Ku sauka a kan gwiwoyi da madaidaiciyar hannayenku (ƙaddamar da ku akan gwiwoyi). Ƙafar dama, a durƙusa a gwiwa a wani kusurwa na 90 °, sannu a hankali ya tashi zuwa layi tare da ƙasa, zauna a wannan wuri na 3-5 seconds, sa'an nan kuma komawa zuwa matsayin farawa. Yi maimaita sau 20-25 a kowace kafa. A lokacin motsa jiki, tabbatar da cewa baku yin kunnen doki a cikin yankin lumbar.
- Gyara ƙashin ƙugu a sama . Ku kwanta a ƙasa, ku kafa ƙafafunku a kan yadun kafadu, hannayenku tare da gangar jikin. Sauke hankali da ƙwanƙwashin ƙashin ƙwararren ƙwayar da ƙwaƙwalwa, ku zauna a wannan matsayi na 3-5 seconds, sa'annan ku koma wurin farawa. Yi fasali na 20-30. A lokacin motsa jiki, ka tabbata cewa alhakin ƙwallon ƙafa an taɓa gugawa a ƙasa.
Aiki a kai a kai a kowane lokaci, zaka iya shirya jikinka don horo mai tsanani kuma samun sakamakon farko. Kar ka manta cewa kyau yana buƙatar lokaci mai yawa da ƙoƙari. Kasancewa, ku ci daidai kuma kuyi farin ciki a sakamakon!