Tambayar yadda za a yi sauri don tsayar da tsokoki a gida yana da sha'awa ga duk wanda ya so ya zama siffar, amma a lokaci guda ba shi da damar ya ziyarci motsa jiki . Kwayar da aka yi shi ne sakamakon wani dogon lokaci, ci gaba da aiki a kan kanka, kuma a irin wannan hali ba za ka iya yin ba tare da horo na yau da kullum ba, wani shiri mai ban sha'awa na cin abinci da amfani da dumbbells. Idan shirye-shiryenku kawai ya jagorancin tsokoki a cikin tonus, za ku iya yi tare da ikon ikon gida. Za mu yi la'akari da wannan bambance-bambance a cikin dalla-dalla.
Yaya da sauri don kwashe jikin a gida?
Ga tsokoki na jiki duka ya zo a cikin wani tonus, cikakkun sassaucin ra'ayoyin da ke dacewa daidai dacewa:
- gudana a kan tabo;
- aiki tare da dumbbells (squats, lunges, exercises for hands);
- Ƙarfafawa na ƙarfafawa - tsage-gyare, tura-ups, kusurwa, da dai sauransu.
Zai fi kyau a yi maka horon horo: misali, farawa da minti 10-15 na gudana a madaidaiciya, sa'annan kuyi duk ayyukan da aka sani da dumbbells don hannayensu, sa'an nan - hare-haren da kuma squats tare da dumbbells, sannan ku gabatar da hotunan a kan manema labarai (alal misali, kusurwa) sannan kuma tura ko cire sama. Maimaita shirin shine rana daga baya, ya kamata ya dauki akalla minti 30-40. Maimaitawa don kowane motsa jiki ya kamata a zaba 12-15, yawan hanyoyin da ake fuskanta - 2-3, dangane da yanayin lafiyar jiki.
Idan kuna sha'awar yadda za ku daɗe da sauri a cikin kirjin ku, ku kara yawan adadin kayan turawa da kuma motsa jiki mai sauki zuwa ga hadaddun: dabino suna tsayayya da junansu a matakin kirji, ɗakunan suna duba zuwa ga sassan. A cikin minti daya, ya kamata ka tura hannunka zuwa hannun hannunka kamar yadda ka iya. Yi maimaita sau 2-3.
Yaya za a yi sauri kafa kafafu a gida?
Don shafe ƙwayar kafar, dole ne a haɗa da shirin horar da wadanda ke yin amfani da su wanda ya fi amfani da su:
- Ga ƙwayar gastrocnemius : tsawa a kan safa tare da dumbbells a hannayensu. Yi sannu a hankali, zane 3 na sau 15. Sa'an nan daidai, amma a daya kafa.
- Ga tsokoki na cinya da buttocks : wanda yake tsaye a tsaye a gabanka, yana riƙe da dumbbells a gabanka, kunnen doki, ya ajiye kariya a baya. Maimaita 3 hanyoyi don sau 15.
- Don hips : hare-haren da ake ciki da dumbbells a hannun, domin sauyawa 15 na kowace kafa a cikin hanyoyi 2-3.
Mafi kyau tsokar kafa da kuma tsalle mai tsalle, wanda kuma za'a iya haɗa shi a cikin ayyukan ƙaddamar . Yi hankali, kashewar ba shine amsar tambaya akan yadda ake gaggawa da sauri a baya a gida ba. Don kwashe tsokoki na baya, kana buƙatar kwance a kasa, gyara kafafunku kuma yin gyaran kafa na sau uku 3 na 12-15 sau.