Gaba da lankwasawa gefe

Baƙasawar motsa jiki motsa jiki ne na dumi kafin kowane ƙarfin ƙarfi ko motsa jiki na motsa jiki kuma ana yin shi don ƙarfafa ƙwayoyin ciki. Motsi yana da sauƙin aiwatarwa kuma baya buƙatar horo na musamman. Ana iya yin shi a gida azaman ɓangaren motsa jiki na safe a kowane zamani.

Lankwasawar gefe

Wannan aikin yana ɗaukar tsokoki ciki na ciki. Tare da kyakkyawan nazari tare da ƙarin nauyi, sun zama sananne, amma saboda wannan kuna buƙatar cin abinci don cire ƙimar mai mai yawa (idan akwai).

Hankali! Bends shi kaɗai baya ƙona kitse a ɓangarorin. Ba tare da rage cin abinci ba, za ku ƙara ƙugu ne kawai idan kun dogara da wannan aikin, saboda tsokoki za su yi girma, kuma kaurin layin mai zai kasance ba canzawa ba.

Kisa dabara:

1. Legsafafun faɗin kafada nesa ne, hannayen suna kan bel, ko kuma ɗaya yana kan bel ɗin, kuma na biyu an saka shi a bayan kai.
2. Kafadu an daidaita, kwatangwalo an gyara, ƙananan baya baya tanƙwara.
3. Lanƙwasa zuwa dama don reps 10-15. An karkatar da ita tare da matsin lamba.
4. Yi maimaita 10-15 a ɗaya gefen.

Idan yana da wuya a karkatar, za a iya yin shi a kan ƙafafun da ke lankwasa kaɗan.

Tsarin motsa jiki yana farawa tare da maimaitawar 10-15 na son zuciya don saita 3. Bayan lokaci, ana iya haɓaka adadin su a hankali. Idan ya zama dole don ƙara ɗaukar kaya, ana yin lanƙwasa na gefe tare da dumbbells a hannu.

Hai Mihai Blanaru - stock.adobe.com

Gyara lankwasawa

Anan, lodin yana wucewa zuwa ga tsokoki na tsokar abdominis, da kuma a kan buttocks da ƙananan baya. Wannan aikin yana ƙarfafa kashin baya kuma yana taimakawa wajen shimfiɗawa.

Kisa dabara:

1. Feetafafun nisan kafada baya ne, a cikin ƙananan baya - karkatarwa.
2. Jingina gaba tare da matsatsi mai laushi, yana ƙoƙarin kiyaye baya kamar yadda ya yiwu.
3. Riƙe yatsunku a ƙasa. Idan wannan ba zai yiwu ba, to baku bukatar zagaya bayanku da yawa. Zai fi kyau durƙusa gwiwoyinku kaɗan kaɗan kuma miƙa zuwa matsakaicin matakin da zai yiwu, kuna kusanto bene kowace rana. Sassauci da mikewa a cikin kasan baya zasu bayyana tare da horo na yau da kullun, a kan lokaci zai yiwu a kai kasa da hannayenku ba tare da lankwasa kafafun ku ba.
4. Dole ne a mayar da jiki zuwa ga asalinsa tare da tsokoki na gindi. Don yin wannan, tura dugaduganku a ƙasa. Ya kamata tsokoki na ƙananan baya su sami annashuwa.

Fa alfa27 - stock.adobe.com

Kalli bidiyon: Neurotransmitters And Their Functions Dopamine, Glutamate, Serotonin, Norepinephrine, Epinephrine (Yuli 2025).