'Yan mata suna daukar kwatangwalo da gindi a matsayin yankuna masu matsala waɗanda ke da wahalar samun sura. Koyaya, cikakken haɗin motsa jiki, tausa, da ƙananan abinci mai ƙarancin ƙira zasu taimaka wajen kawar da abubuwan da ba dole ba da kuma cellulite.
Motsa jiki na bayan cinya da duwawu suna dumama ɗakunan kitse a cikin waɗannan yankuna kuma sautin tsokoki.
Tsokoki a baya ba su da hannu sosai yayin horon ƙarfi, don haka ya kamata kowace yarinya ta kasance tana da ɗimbin rikitarwa don magance wuraren matsala. Wannan labarin ya ƙunshi fasahohi masu tasiri na 11 don amfani da ciki da waje.
Mikewa tayi a bayan cinya da duwawunta
Horarwa na buƙatar miƙaƙƙiyar madaidaiciya da dumama tsokoki.
Don kauce wa raunin da kuma ciwo mai haɗari, kuna buƙatar gudanar da wasu ayyukan shiryawa:
Hanyar lamba 1
- Zauna a ƙasa tare a gabanka;
- Karkatar da kafa zuwa gare ku;
- Sannu a hankali lanƙwasa cikin safa kuma jawo hannayenka zuwa gare ka.
Auna a cikin wannan matsayin na sakan 5, maimaita sau 5-7. Bayan kusantowa da yawa, yada kafafun ka kuma yin haka, kawai ka lankwasa daga gefe zuwa gefe zuwa kafafunka sau 5.
Hanyar lamba 2
- Zuwa tsugune;
- Sanya kafarka a gefe;
- Lanƙwasa zuwa yatsan ƙafafun da aka fallasa.
Mikewa ya kamata a gudanar sau 7-10 akan kowace kafa, babban abu shine kiyaye baya baya kuma kada kuyi gaba.
An gudanar da motsa jiki a hankali, tsokoki na ciki da bayan cinya ya zama cikin tashin hankali.
Hanyar lamba 3
- Tsaya, kafafu a ware a matakin kafada;
- Jingina gaba ka yada tafin hannunka a matakin kafada;
- Auna don 20 - 30 sakan don kafa uku.
Mikewa yayi zuwa bayan bayan gindi, yana dumama da sautunan.
Dole ne diddige su taɓa ƙasa, kuma ƙafafu ba za su durƙusa a gwiwa ba.
Motsa jiki don bayan cinya da duwaiwai
Bayan dumi mai kyau, zaku iya fara manyan atisayen. Babban abin da ake buƙata don aiwatar da su ba shine a yi shi da ƙarfi ba.
Aikin motsa jiki yana ɗumi, don haka masu farawa na iya fuskantar jiri ko ciwon tsoka. Don kauce wa rashin jin daɗi, katse aikinku, sha ruwa mai sanyi, kuma ku kwanta kan shimfidar ƙasa. Bugun jini zai koma yadda yake, matsin zai dawo daidai.
Dumbbell Deadlift
Don motsa jiki, dumbbells na 2 - 5 kg sun dace da 'yan mata. Idan kai ƙwararre ne, to za a iya motsa jiki tare da sandar barbell mara komai:
- Dauki dumbbells ko barbell a hannuwanku;
- Kafafu a matakin kafada, safa a layi daya da juna;
- Kada ku wahalar da gwiwoyinku ko tanƙwara;
- Sunkuya ƙasa har sai miƙawa ya ba da damar;
- Yi sha'awar 15 - 20 sau a cikin saiti 2.
Wannan aikin yana sanya kaya mai nauyi akan haɗin gwiwa. Don kaucewa rashin jin daɗi a cikin patella, ya zama dole a ƙara yawan tsugunne a saiti a hankali.
Cibiyar nauyi tana canzawa yayin lanƙwasa, amma dole ne diddige ya kasance a wurin.
Squats a kafa daya
Za'a iya yin aikin tare da nauyin dumbbells na kilogiram 2,5.
- Widthafafun kafaɗar kafaɗɗa baya, makamai a gabanka;
- Lanƙwasa ƙafa ɗaya ka zauna kaɗan karkatar da jiki gaba;
- Maimaita sau 10-15, hanyoyi biyu a kowane kafa.
Kuna buƙatar tsugunnawa kamar yadda shimfiɗa take ba da izini. Babban abu shine ɗauka lanƙwashin ƙafa baya kaɗan.
Bouncing huhu
- Widthafafun kafaɗar kafada baya, hannaye akan bel;
- Dauki kafa daya baya, zauna;
- Tsalle sama kuma maimaita a kan ɗayan kafa;
- Sau daya sau 10 - 25 ga kowace kafa.
Motsa jiki ana yin sa cikin sauri, don haka ana yin squat da tsalle ba tare da tsangwama ba. Don dacewa, ana iya kulle hannaye a gaban kirji; kada a karkatar da babban jikin a gaba.
Bai kamata gwiwoyi su taɓa ƙasa ba, ya kamata a sami tazara da shi.
Afafu zuwa gefe
Ana yin motsa jiki kusa da bango.
Don kyakkyawan sakamako, zaku iya ɗaukar bandin roba don miƙawa:
- Miƙe hannunka ka huta a bango;
- Kafafu a layi daya da bango;
- Iseaga ƙafarka 90 digiri ka sanya shi a bayan bayanka;
- Yi sau 15 - 25 don kowace kafa, kafa 2.
Yayin aiwatarwa, baya ya kamata ya zama madaidaiciya kuma kada ya tanƙwara yayin sanya ƙafafu a bayan baya. Idan ana amfani da bandin roba don sakamako mafi girma, to ba kwa buƙatar saka ƙafarku a bayan bayanku. A wannan yanayin, ana yin motsa jiki sau 25-30 ba tare da tsangwama ba.
Yakamata yatsan kafar ya fizgo kan ka.
Isingaga ƙugu sama
Ana yin motsa jiki yayin kwance akan shimfidar ƙasa:
- Kwanciya a ƙasa, makamai a layi ɗaya da juna;
- Tanƙwara ƙafafunku, matsar da su zuwa gindi;
- Saka ƙafa ɗaya a gwiwa.
- Iseaga ƙashin ƙugu sau 10 - 25 tare da jinkiri na sakan 5 - 7 na set 3.
A yayin atisayen, diddige ya kamata ya kasance kusa da gindi kuma kada ya fito daga bene. Matsayi madaidaici lokacin ɗagawa - jiki ya zama madaidaiciya layi, baya baya ya tanƙwara gaba.
Idan yana da wahala ka daga gangar jikin ka, zaka iya sanya hannayen ka karkashin gindin ka. Sakamakon zai zama iri ɗaya.
Glute gada
Motsa jiki yana ƙarfafa bayan baya na yankuna masu matsala kuma sautunan tsoffin zuciya. Matsayi farawa - kwance a ƙasa. Ana horar da bayan cinyoyi da gindi.
- Hannun da suke layi ɗaya da juna a ƙasa;
- Legafafu daban-daban a matakin kafada, lanƙwasa kusa da gindi;
- Bar hannayenku a ƙasa, ɗaga jikinku zuwa matsakaicin matsayi;
- Yi saiti 2 na 10 - 25 sau.
Lokacin ɗagawa, ƙarfin jiki ya zama madaidaici, an jawo ciki, da diddige a ƙasa.
Buttots ya kamata ya zama mai ƙarfi a lokacin hawan kuma shakatawa a lokacin gangarowa.
Tudun hawa
Don masu farawa, don ƙarin kaya, zaku iya amfani da dumbbells na kowane nauyi. Idan basu samu ba, to kwalban ruwa roba biyu zasuyi. Masu ƙwarewa na iya ɗaukar mashaya ko zango daga gare ta, sakamakon zai zama sananne sau biyu. Babban abu a cikin daidai aiwatarwa shine kada gwiwoyi su durƙusa.
Tare da dumbbells:
- Dauki dumbbells a cikin hannayenku, yada ƙafafunku a matakin kafada;
- Jingina digiri 90;
- Lokacin karkatarwa, yada hannayenku zuwa tarnaƙi;
- Yi sau 15 - 25 a cikin saiti 3.
Tare da barbell:
- Yada ƙafafunku a matakin kafada, ja ciki ciki;
- Sanya barbell a kafaɗunka;
- Jingina gaba;
- Yi aikin sau 20-30 a cikin saiti 2.
Yayin lanƙwasa, diddige ya kamata su kasance a ƙasa, kuma girmamawa ya kamata a kansu.
Idan yana da wahala ka yada hannayenka zuwa bangarorin tare da dumbbells, to ba za ka iya daga su ko cire dumbbells ba.
Gadar kafa daya
Motsa jiki yayi kama da ɗaga ƙugu sama, amma anan babban lodin yana kan gindi:
- Kwanta a bayan ka, yada kafafun ka a matakin duwawu;
- Sanya hannayenka tare da jikinka kuma ka kwantar da tafin hannunka a ƙasa;
- Tada kafa daya 90 digiri sama;
- Jingina a ƙafarka ka fara shimfiɗa ƙafarka zuwa sama;
- Asa ƙafarku a layi ɗaya zuwa bene, amma ba taɓa shi ba;
- Maimaita motsa jiki sau 15 zuwa 25 akan kowace kafa bi da bi.
Don ƙarin sakamako, zaku iya jinkirta na sakan 5 yayin hawan. Yakamata yatsan ƙafa ya kamata a ja zuwa kanta don tsokoki su kasance cikin tashin hankali koyaushe.
Kettlebell lanƙwasa
Don motsa jiki, kuna buƙatar kwalliyar kwalliya na kowane nauyi da girma:
- Daidaita bayanka, ja ciki ciki;
- Yada ƙafafunku a layi ɗaya da juna, ƙafa kafada baya;
- Karkatar da jiki digiri 45;
- Tanƙwara gwiwoyinku digiri 45;
- Lanƙwasa a kan bututun ƙarfe da hannu ɗaya;
- Tada kuma sanya nauyi a wuri;
- Yi madadin a kowane hannu sau 10 don saiti 3.
Babban abu shine kada ku durƙusa gwiwowinku yayin aiwatarwa, jiki da makamai ne kawai ke aiki. Idan da wahala ka rike bayan ka a wannan matsayin, zaka iya lanƙwasa ƙasa kaɗan.
Gashin ya kamata ya zama mai tsayi, idanu suna kallon gabanka.
Ayyuka na gaba don cinya da gindi za su ba ka damar kawar da yankuna masu matsala a jikinka tare da tasiri na dogon lokaci.
Blitz Tukwici
- Babban shawarwarin shine kada ayi amfani da waɗannan darussan tare yayin horo. Stressara damuwa a kan haɗin gwiwa da yanki na hanji na iya haifar da mummunan sakamako.
- Ta yadda gobe da wuya da baya ba za su ji ciwo ba, bayan kowane motsa jiki, kana buƙatar durƙusar da wuya a cikin madauwari kuma ka huta a kan shimfidar ƙasa don sakan 30 - 60. Idan ba za a iya guje wa ciwo na ciwo ba, za ku iya yin hutu na mintina 2 - 3 yayin horo.
- Motsa jiki yafi awa 2 kafin da bayan cin abinci. Don samun tasirin ƙona mai, yana da daraja motsa jiki da yamma, bayan abincin dare na ƙarshe. Kuma don ƙarfafa tsokoki na zuciya da sake dawo da tsarin jijiyoyin jini - da safe kafin karin kumallo.
- Hakanan, don haka sakamakon bayan horo ya kasance sananne, yakamata a cire abinci mai zaki da kuma sitaci daga abincin. Idan kayi amfani da samfuran samfuran marasa iyaka, to bai kamata ku dogara da sanannen sakamako ba.
Mabuɗin lafiyar jiki shine cin abinci cikin hikima da motsa jiki a kai a kai.
