Lokacin da yanayin bai yi farin ciki a waje da taga ba, kuma hutun rairayin bakin teku har yanzu yana da nisa, lokaci ya yi da za ku tafi. Kada kuyi tunanin wannan horo ba tare da dumbbells ba zai ba da sakamako ba. Haka ne, ba za ku yi girma bettocks ba, amma za su iya samun tsari na neat saboda ƙarfafa tsokoki na data kasance. A cikin wannan kayan, yin shirin motsa jiki da magana game da contraindidications zuwa azuzuwan.
Shiri na tsarin zuciya
Fara tare da motsa jiki na motsa jiki: dumi, fara sama daga kasan motsi na lymph, kamar yadda likitocin suke ba da shawara. Bayan caji, bari mu fara tafiya da sauri ko gudu don 5-10 minti. A lokacin Cardio, tsokoki zai dumama da kuma zama mafi na roba, sabili da haka bayan motsa jiki ba za ka ji m stiffness a cikin jiki saboda jin zafi a cikin zira tsokoki. Yi la'akari da al'adar asusa: an haramta gudu yayin wuce haddi mai yawa (20+ kilogram), cututtukan ƙwayar cuta, da tsarin naji ko sanyi da siffofin ta.
Fara motsa jiki tare da motsa jiki
Aikin horo
A cikin sabon iska, tare da yanayi mai kyau, yana da sauƙi: Jikin da sauri ya motsa, me yasa gajiya ya zo daga baya. Fara da squats: sanya ƙafafunku akan nisa na kafadu, lanƙwasa hannayenku a cikin gwiwar hannu kuma haɗa zuwa makulli. Rasa zuwa daidaici tare da ƙasa, hannayenku za su zama masu magana da ku don kiyaye ma'auni. Bayan kusancin 3-4, fara yin bepi: tsalle a wuri kuma a slapped tare da madaidaiciyar hannuwa a kan kai yayin tsallaka, sannan ku rage hannuwanku a ƙasa kuma tsalle zuwa mashaya. Koma zuwa matsayin asali kuma maimaita motsa jiki 20-25. Bayan haka, yi sau 10-15 daga bene akan madaidaiciya hannu kafin a zaɓi bene tare da ƙirji.
Kammala motsa jiki tare da mafi sauƙin motsa jiki, alal misali, ya yi asara a motsi. Tsaya kai tsaye, gaba gaba tare da kafafun dama da lanƙwasa ƙafafu biyu a gwiwoyi domin su ne a wani kusurwa 90. Sama da mataki gaba tare da hagu na hagu - maimaita daidai. Yi kusancin 3-4 har sai kun ji damuwa a bayan cinya da bedtocks. Kammala kalmomin zuwa gefe: Aika kafa madaidaiciya don ci gaba da yin squat, to mika sama da yanke ƙafafun hagu zuwa dama.
Mafi kyawun gudu a ƙarshen darasi
Kammala horo
Idan kun tsunduma cikin maraice, gama aikin ta hanyar bada shawara ga gudummawar na minti 30-40 a cikin hanzari. A yayin gudanar da makamashi mai yawa, saboda haka bayan horo zaku ji daɗin gajiya a cikin jiki da sauri barci. Kar ku manta game da ƙulli - shimfiɗa tsokoki bayan azuzuwan.