Baya, kamar kowane bangare na jikin, yana buƙatar horo na yau da kullun da madaidaiciya. Za su taimaka wajen haɓaka ƙwayar tsoka, wanda tare da kashin baya yana taimakawa wajen riƙe jikin a cikin matsayi na tsaye. Yawancinsu saboda rashin lokaci ko rashin damar don ziyartar kulob din motsa jiki sun fi son yin a gida. Don yawancin darussan da aka yi a gida, dumbbells ko tef roba ana buƙatar.
Babban ka'idodi na horo na cikin gida:
- tsari na azuzuwan. Ana buƙatar horo sau 2-4 a mako. Karin Matsukan akai-akai ba zai ba da tsokoki don murƙushewa ba, kuma ba zai ba da sakamako ba.
- karuwa a hankali a cikin nauyi a jiki. Dukkanin ayyukan ya kamata a yi tare da taka tsantsan, da adadin maimaitawa da motsa jiki kansu suna ƙaruwa a hankali.
- Tsarin tsari. Yana da mahimmanci a aiwatar da dukkan darussan da ke kusa da maimaitawa 10-15.
- bambancin. Zai fi kyau amfani da darasi daban-daban - zai ba da damar ɗaukar duk tsokoki a hankali.
Marina vlosova
Ga misalin wasu darussan da za a iya yi a gida tare da ribbon roba.
M
Sanya madauki a ƙasa kuma tsaya a kan kafafu biyu, ku kiyaye kafafunku a kan fadin kafadu, ƙafafun dole ne su kasance ɗaya. Ku tanƙwara gwiwoyinku da kuma daidaita hannayenku gaba daya dauke gefuna madauki. Rike torso a wani kusurwa na digiri 45. A zahiri, ba tare da jerkks ba, a kan m, ya daidaita gwiwarka da torso. Sannan ka dauki matakin farko akan numfashi. Motsa jiki daidai: ci gaba da juya santsi; Karka karya sheqa daga bene; Yi ƙoƙarin rage ruwan wukake tare.
Jefa ƙasa akan madaidaiciya hannu
Amintaccen madauki na roba a kusan 30 cm sama da kai, hannayen dama suna ɗaukar gefen madauki madauki. A kan sha iska tare da madaidaiciya hannaye, ja madauki zuwa taɓawar gaban cinya. A kan haya a hankali ya koma ga farkon. Ana iya yin wannan aikin tare da karamin karkata na gidaje gaba. A lokacin da yin motsa jiki tare da ribbon roba, hannaye ya kamata madaidaiciya, ELbows duba a bangarorin.
Sha'awar da ciki
Zauna a ƙasa, daidaita ƙafafunku (zaku iya gudu a gwiwoyinku). Aauki madauki don gefuna, kuma cibiyar ta atomatik a ƙafa. Ja madauki zuwa ciki, yayin da ake kiyaye obows kamar yadda zai yiwu zuwa jiki. A ƙarshen ƙarshen, kulle matsayin don 1-2 seconds, to sannu a hankali komawa zuwa matsayin sa. A lokacin aiwatar da aikin, kada ku zagaye kuma kada ku karkatar da baya. Yi ƙoƙarin rage ruwan wukake.