Yana haskakawa da fata, gashi mai haske da cikakken adadi - irin wannan abu yana son ganin kowane dawowa daga hutu. Gaskiya ne, a zahiri, abubuwa sun bambanta: Muna gādon kilogram 2-3 da aka tara akan Buffet. Amma kada ku yi hanzari ku yi baƙin ciki! Harhada wani horo horo wanda zai dace da kowace mace.
Inda za a fara
Kafin haya, kuna buƙatar satar sashe na kayan wasanni na kayan wasanni: tallafawa saman, bakin ciki auduga, gajere na bakin ciki ko leggings da wuraren ɗaukar sneakers. Hakanan, kar ka manta da kai tare da ku na roba band - za su dauki sarari kaɗan a cikin kaya, amma sauƙaƙa tsarin horo. Idan za ta yiwu, zaɓi otal inda akwai akalla ƙaramin dakin motsa jiki, wanda zai sami mafi ƙarancin kayan kashewa.
Kafin horarwa da kuke buƙatar yin ɗumi
Hoto: unsplash.com.
Horo don horo
Kafin fara kowane darasi, kuna buƙatar yin ɗumi - tuna shi don rayuwa. Hanya mafi kyau don dumama tsokoki kuma shirya zuciya don ɗaukar hoto - Darasi na Cardiyo. Zai iya zama minti 5-10 na gudu, yin iyo, ɗaga ruwa ko tsalle a wuri. Kada kuyi tunanin cewa za a iya tsallake wannan mataki: tsokoki marasa galihu suna da sauƙi fiye da yadda kuke tsammani. A ƙarshen motsa jiki, yi shimfiɗa don rarraba nauyin akan tsokoki da saurin cire lactic acid.
Tsarin horo:
1. Squats a motsi. Sanya danko a tsakiyar kwatangwalo. Tsayawa daidai, kafafu tare. Kafar dama ta sanya mataki zuwa gefe, sway zuwa daidaici tare da bene ko kadan a ƙasa - duk ya dogara da elille jijiyoyinku. Maimaita sau 10-15, sannan kuyi daidai a gefen hagu. Jimlar duka 2-3.
2. Hanyoyi a gefe da baya. Tsaya sama a cikin goyon baya kuma riƙe tare da hannaye biyu - zai iya zama ginshiƙi, al'amudi ne, a baya na gado ko wani abu. Sanya danko a matakin idon gwiwa. Theauki ƙafa zuwa gefe, sannan komawa zuwa wurin farawa. Karka yi hutu, ka koma baya. Don ba ƙafafun ku don hutawa, a canza kafafu - maimaitawa 10-15 kawai tare da kowane ƙafa a cikin hanyoyin 2-3.
3. Romaniyanci Drust. Tsaya a cikin safa a kan danko, akasin ƙarshen ɗaukar hannunku. Tare da dawowa kai tsaye, hazo ka gangara zuwa daidaici tare da bene. Maimaita sau 10 a cikin hanyoyin 3-4.
4. Cire toshe kan kanka. Nemi ginshiƙi kuma jefa wani gum ta hanyar, riƙe kowane hannun don kishiyar iyakar. Je for 2-3 Mataki daga shi kuma a lokaci guda ja a ƙarshen ƙarshen gum. A cikin motsi, ya kamata a rufe damuwarku, kuma mashahurai mai narkewa a jiki. Kawai sau 10 a cikin hanyoyin 3-4.
Ja toshe a kanka, kamar dai a cikin motsa jiki
Hoto: unsplash.com.
5. Biceps. Gudu a gwiwoyinku. Latsa gum zuwa ƙasa tare da gwiwa da dama, ɗauki hannun dama. Yi ƙarshen ƙarshen - hannun hannu. Ja gwiwar gwiwar hannu kafin sassauya, sannan komawa zuwa wurin farawa. Maimaita da hagu. Kawai sau 10-15 a cikin hanyoyin 2-3.