Motsa jiki yana da matukar mahimmanci wajen rage kiba. A cikin wannan labarin, za a gabatar muku da sigar shirin horo na rage nauyi ga 'yan mata a sararin sama ba tare da yin amfani da simulators ba. Abin da kawai ake buƙata don kammala saitin motsa jiki shine katangar bango, wanda ke kan kowane filin wasanni, rugar motsa jiki, igiya mai tsalle da safar hannu, don kar a goge kira a hannuwanku yayin yin wasu atisaye.
Hadadden abu ne na gama gari kuma baya la'akari da halaye na zahirinku. Dangane da haka, idan kun ji ciwo a wasu jijiyoyin jiki ko tsokoki, maye gurbin atisaye mara dadi tare da wasu waɗanda ba sa haifar da ciwo, kuma ku rage ko ƙara yawan maimaitawa dangane da yanayin jiki.
Complexungiyar horo
Motsa jiki na rage nauyi yana farawa ne da dumi-dumi. Kara karantawa game da motsa jiki don asarar nauyi a cikin labarin: Dumi kafin motsa jiki.
Bayan dumi, fara babban aikinku.
Darasi Na Farko: Sakawa. Muna yin squats 10-15. A wannan yanayin, kuna buƙatar zaunawa kamar yadda ya yiwu. Muna tsaye tare da kafafunmu gaba daya. Za a iya riƙe hannu a kowane wuri, a gabanka, a bayan kai ko a bel ɗinka.
Sauran 20 seconds
Motsa jiki biyu: turawa daga bene (daga tallafi)... Muna yin turawa tare da kunkuntar riko. Lokacin yin aiki, kalli jiki saboda ƙafafu, ƙashin ƙugu da kashin baya suna cikin jirgin sama ɗaya. Idan yana muku wahala kuyi wannan aikin daga ƙasa, to zaku iya aiwatar dashi daga kowane tallafi ko kan gwiwoyinku. A wannan yanayin, ƙafafu, ƙashin ƙugu da baya su ma su kasance a kan layi madaidaiciya. Muna yin sau 15-20 idan kunyi shi daga tallafi (misali, daga sandunan da ba daidai ba) ko kan gwiwoyinku, kuma sau 5-10 lokacin yin turawa daga bene.
Sauran 10 seconds
Motsa jiki uku: Igiyar tsalle. Muna yin tsalle igiya 50-100. A wannan yanayin, kafafu ya kamata a dan lankwasa su a gwiwoyi don rage kayan aiki a kan kashin baya da kuma kara nauyi a kwankwason.
Sauran 20 seconds
Darasi na huɗu: Latsa maɓallin kwance. Don yin wannan, kuna buƙatar rataye a kan sandar kwance kuma ɗaga gwiwoyinku zuwa kirjin ku. Don haka maimaita sau 10-15. Idan motsa jiki yana da sauƙi, to, ɗaga ƙafafunku a cikin madaidaiciya.
Sauran 10 seconds
Motsa jiki biyar: madaidaitan huhu... Daga tsaye, jefa ƙafa ɗaya a gaba kamar kana yin tsaga tsaye. Kuma sannan komawa matsayin farawa ta hanyar turawa daga ƙafafun da kuka huɗa da shi. Yi sau biyun a kowane kafa sau 10.
Kammala jerin tare da hasken wuta na mintina 2, sannan hutawa na mintina 2-3. Maimaita jerin sau 3-4. Zai fi kyau a ƙara yawan maimaitawar aikin, amma yawan jerin. Don asarar nauyi, wannan tsarin yafi tasiri sosai.
