Yau, lafiyar mata yana da kyau. Misali na zamani mai kyau, wanda jarida ke karfafawa, shi ne dan jaririn, yarinya mai ban sha'awa, kuma mutane da yawa suna ƙoƙarin daidaita shi. Ba kome ba ko kana yin dacewa a cikin dakin motsa jiki ko yin aiki a gida, abu mafi mahimmanci shi ne cewa za ka samu a cikin wani akwati - wani sirri kuma mai kyau jiki.
Shirin wasan kwaikwayo na mata
Dangane da manufofin da kuka saita don kanku, shirinku zai iya zama daban. Zai fi kyau don gina cikakken shirin kafin ka fara karatun - ba zai baka damar kashe rabin lokaci ba.
Da farko, fara littafi na musamman, wanda zaka shigar da bayanai na farko: tsawo, shekaru, nauyi, ƙarar kirji, kagu da ƙafa. Yi la'akari da siffarka a cikin madubi kuma ka lura da abin da za ka yi yaƙi da. Ka tuna cewa ba za ka iya saita kanka ba a gaskiya! Makasudin ku ya zama mai sauƙi, bayyananne kuma ya haɗa da matakai da yawa, a cikin hanyar warware abin da za ku iya cimma burin mafarkin ku.
Alal misali, ka yanke shawara ka yi dacewa bayan haihuwa, don shirya lafiyarka da kuma wutsika. Da farko, jira lokacin da likita ya ba da shawarar yin ba tare da motsa jiki ba. Sai kawai bayan wannan, lokacin da horonku bai dace da lafiyar lafiyarku ba, za ku iya yin shirin ku tafi burinku.
Tare da taimakon lafiyar jiki, jiki yana da sauki a cikakke, amma duk inda kake buƙatar daidaito kuma, mafi mahimmanci, lokaci. Kada ku yi tsammanin cewa a cikin mako guda za ku sake dawo da siffar yarinya. Kada ku yi hanzari, ku kashe shi don 'yan watanni. Tune a cikin aiki na dogon lokaci.
Don haka, lokacin da ka yanke shawara game da matsala, za ka iya zabar shirinka. Lura, yana da matukar kuskure don ba da kayaya kawai ga yankunan da kake damu da mafi yawa! Alal misali, ba tare da horar da baya ba, yana da wuya a ƙirƙirar kyakkyawan latsawa. Saboda haka, ya zama dole ya hada da hotunan a kan dukkan kungiyoyi masu tsoka, amma zabi kashi 2-3 ta hanyar matsala.
Kila yiwuwa kana da ra'ayin abin da ake bukata a wannan ko wannan yanayin. Gira da kuma aiki - don kyawawan ƙafafu, ƙwallon ƙafa - don raƙuman kwalliya, gwagwarmaya don latsawa da turawa - don kyakkyawan ciki, azuzuwan da dumbbells - don hannayensu. Ko, idan kun halarci dakin motsa jiki, masu simulators daidai. A cikin takardunku na takardunku shine yin jadawalin (akalla 3 wasanni a mako), rubuta tsarin ba da horo da kuma yin aiki. Bayan an shirya shirye-shiryen motsa jiki na mutum, zaka iya sauka zuwa kasuwanci. Kar ka manta sau ɗaya a mako don auna ma'aunin jiki kuma kwatanta su tare da waɗanda suka gabata don biye da ci gaba. Kuma tuna, idan baku gaji bayan horo, yana nufin cewa babu amfani da shi sosai.
Home Fitness: Ayyuka
Don yin shiri don horar da gida don ƙarfafa tsoka da ƙara amfani da calori (wanda ke taimakawa wajen rasa nauyi), zaku iya amfani da irin wannan shirin na kullun:
- Warke sama . Yi wa kanka, hannuwanku, ƙafafunku, kuyi aiki ta cikin dukkanin zane.
- Warke tsokoki . Domin ci gaba da horarwa, kana buƙatar wanke tsokoki. Wannan ba zai lalata su ba. Akwai wasu zaɓuɓɓuka: yi jigon minti 10 ko gudu a wuri, tsalle tare da igiya mai tsallewa, rawa ga kiɗa mai dadi.
- Aiki a cikin makamai . Ɗauki dumbbells a hannunka (ko, misali, kananan kwalabe na ruwa).
Ɗaga hannayenka a gabanka, rage kuma tsarke layin kafada sau 20. Kammala 2-3 hanyoyin. - Aiki zuwa ƙafa . Yi 20 takuba da kowace kafa.
- Aiki a kan kafafu da buttocks . Yi hare-haren, 3 zane na 15-20 sau.
- Aiki a kan buttocks . Do squats, 3 sets of 15-20 sau.
- Aiki don dan jarida . Karyar da baya, kafafu sun durƙusa a gwiwoyi, hannuwansu a baya kai. Kashe scapula daga bene, sau 3 na 15-20 sau.
- Aiki a baya. Ku kwanta a cikin ciki, ku kwashe ƙasa a daidai lokaci guda da hannayen kafa da kafafu masu kyau, 3 na 15-20 sau.
A ƙarshe yana da kyawawa don yin wasu motsa jiki don shakatawa tsokoki kuma kada su sha wahala a gobe.