Yadda za a yi da darussan domin ciki cinyoyinsa

Saboda gaskiya cewa tafiya ba za a yi amfani da kusan ciki cinya tsokoki, wannan ɓangare na mace jiki zama sako-sako da tare da shekaru da jiki mai accumulates. Ba tare da niyya horo wannan matsala ba a warware. Saboda haka, wadancan for ciki cinyoyinsa sau shida a mako, matsananciyar bukata domin kafafunsa aka toned da tarbiyyar hali. A sakamakon da inganta kaya zai zama a bayyane bayan uku zuwa hudu makonni. Sa'an nan, a ci gaba a siffar bada for ciki cinyoyinsa kamata a da za'ayi akalla sau biyu a mako.

Darussan for ciki cinyoyinsa

Jirgin kasa dole fara da wani dumi-up tsokoki, ko kuma su iya ja ko cuta. A matsayin dumi-shafi haske jogging, tsalle igiya, kananan harbi ƙafãfunsu, squatting.

1. Duk da yake a kan tabarma (a baya), kafafu kamata a tashe a wata dama kwana zuwa bene. Ya sanya daga kiwo da kuma bayanai a wani jinkirin taki har shi tsaya a nan ba. A daya m dole ne a yi ta maimaitawar 20.
2. Kwance a kan gefen dama, yi Mahi lebur da tataccen hagu kafar a wani kwana na 45 digiri na biyu minti. Sa'an nan canza gefen kuma wannan ƙungiyoyi ake yi dama.
3. Harufan matsayin - (kwance) ga sãshensa. Kana so ka yi Mahi lankwasa a gwiwa tare da kafa.
4. Tsaye a kan duk tun kimanin, dole ne ka dauki daya kafa zuwa gefen kuma ya dauke shi sama. Mun yi ta maimaitawar 15 (hagu da kuma dama).
5. Tsaye a kasa, ya kamata ka matsi a kananan ball kwatangwalo da kuma tafiya tare da shi don minti shida.
6. Tsaye tare da wani lebur baya, kana bukatar ka yada ƙafafunsa baya safa a waje. Yi 20 squats. A lokaci guda kula dole ne a dauki cewa zai zama a lokacin squat cinyoyinsa suna layi daya zuwa bene. Don wahalad da wannan darasi, zauna-rubucen yi a kan yatsun kafa.
7. Kafafu da fadi da baya, kana bukatar ka zauna zurfi a kan daya daga cikinsu. Ba tare da dagawa da jiki, motsa jiki nauyi a kan sauran. A wannan yanayin, da elongated kafa ya huta a ciki na ƙafa. Dole ne ka yi a kalla 15 maimaitawar.
8. Tsaye a hasumiya alternately yi harbawa swings zuwa gefe. Don wahalad da motsa jiki, shi wajibi ne don amfani da kaya masu nauyi. Kowane qafa yi 25-30 swings.
9. Tsaye a mike, kana bukatar ka yi m gefen lunges zuwa gefe (ko tura) da kuma saukar a squat. Don wahalad da darussan amfani dumbbells.

Darussan for ciki cinyoyinsa za a iya yi, kuma a lokacin da hawa mataki. Don yin wannan, dole ne ka cika daidaita da gwiwa. Load rikitarwa matakai da mataki.

A cikin wasanni zauren sanye take da darussan domin ciki cinyoyinsa suna sanya ta amfani da simulators. Mai sauki na'urorin - wannan band Expanders rufi da idon kafa, da yin amfani da pancakes daga mashaya a lokacin squats. A mafi inganci inji motsa jiki na ciki cinya - sace, wanda aka tsara domin sace tsokoki. Yana sanye take da wani musamman weighting, wanda halitta ƙarin juriya a rage da dilution na ƙafafunsa.