Idan kayi muradin yanke shawarar aikin motar a cikin sunan rasa nauyi, wannan shine ciwon kai na fara kawai. A bayyane yake cewa don kada ku rasa nauyi, kuna buƙatar horarwa, amma abin da za ku yi domin ku rasa nauyi - don amsawa a fili, ba za ku iya zama kocin da ya fi dacewa ba.
Don haka, yadda zamu rasa nauyin tare da taimakon kayan aiki - muna neman abubuwan da ke tattare da halayen ku.
Na farko, don ƙona mai, ana buƙatar aikin motsa jiki. Waɗannan su ne ayyukan da ya fi dacewa da sauri don rasa nauyi. Ayyukan bidiyo ko na motsa jiki suna tsalle, gudana, motsi da igiya , rawa. Ɗaya daga cikin abin da kuke da gajeren numfashi.
Abu na biyu, mutum ba zai iya ware horo horo ba. Idan ka cire kitsenka kawai, amma kada ka maye gurbin shi tare da tsokoki, jiki ba zai yi kyau ba, kuma wahalarka a lokacin horo zai zama ma'ana. Ƙarfafa karfi - yana da tura-ups, squats , dumbbells da kowane nauyi, bar, da dai sauransu.
Aiki
- Gyara gaba, juya cikin tsalle, tashi a gaba. Squat, tsalle har zuwa yiwuwar gaba, daga wannan matsayi ka yi tsalle kuma kun rufe fuskarka, kara, duk guda ɗaya. Muna yin tsalle 20 sau.
- Muna ɗaukan abin da aka kwance - mun danna kafa a cikin kirji, shimfiɗa shi a tsaye, sa'an nan kuma rage shi a kasa. Mu maimaita wa juna da kuma sauran. Matakan ƙafa a cikin mashaya suna yin sau 20.
- Mun durƙusa, muzgunawa - da zarar an danne mu, mu ɗaga hannu daya mu juya jikinmu zuwa hannunsa. Muna yin sau 20.
- Muna komawa ga abin da aka ambata a kwance da ƙafafu. Muna cire dukkan ƙafafu biyu a kan safa kan kanmu zuwa matakin kirji, to sai muka yada kafafunmu zuwa matsakaicin cikin tarnaƙi kuma komawa FE. Muna maimaita sau 20.
Muna yin waɗannan ayyukan sau biyar. Wato, 5 nau'i na horo horo.