Aikin roba don kaurin kafafu

Wadatacce

• Yadda ake kara cinya da murfin ciki
• Motsa jiki don cinyoyi
• Motsa jiki don cikin kafa
• Motsa jiki maraƙi

Don ƙara murfin murfin ƙafafu da glute, kiyaye su da ma'ana da bayyana, za a iya amfani da roba, saboda yana da nauyi, mai inganci sosai, mai sauƙin hawa da amfani don adanawa.

Wannan kayan aikin horon, wanda za'a iya amfani dashi a gida ko a dakin motsa jiki, yana bada damar aiwatar da atisayen da zasu taimaka wajen juya cinya da glute kara karfi kuma, fada da flaccidity, kitse da cellulite na wannan yankin.

Horon na roba ba wai kawai yana taimakawa wajen sanya fuka-fukai su yi wuya ba, yana kuma taimakawa wajen kiyaye gindinka cikin tsari kuma tare da hannunka da cikar ciki, saboda karfin da ake amfani da shi don jan na roba yana bukatar ka motsa jikinka duka a lokaci guda .

Yadda ake kara cinya da murfin ciki

Don cimma wannan haɓaka, ya zama dole:

• Yi atisaye tare da na roba don cinya da maraƙi, aƙalla sau 3 a mako na kimanin minti 30;
• Kula da babban abincin furotin, cin nama, kifi, kwai, madara, cuku da yogurt a kowace rana. Nemi sauran abinci a: Abincin mai wadataccen furotin.

Bugu da ƙari, zaku iya motsa jiki a dakin motsa jiki kuma ku sami ƙaruwa a cinyoyi da gurnani, zaku iya amfani da takamaiman injina don ƙananan ƙafafu, kamar ƙararrawa, lankwasawa ko matse kafa, misali.

Motsa jiki don cinyoyi

Nitsar ruwa mai lankwasa yana taimakawa wajen aiki a gaban cinya. Don haka, ya kamata:

1. Feafafun kafa, sanya kafa daya a baya da kuma a gaba, tallafawa kafar baya kawai a saman kafar;
2. Haɗa ƙarshen ƙarshen na roba zuwa ƙafa abin da ke baya kuma sauran bangaren na roba ya kamata ya kasance a kafadar kafar da ba ta dace ba;
3. Lanƙwasa gwiwoyin baya zuwa ƙasan, cinyar kafa ta gaba tana daidai da kasa da gwiwa a layi tare da diddige;
4. Haura gwiwa da gangar jiki, tura yatsan ƙafafun baya a ƙasa.

Idan ka fara motsa jikin da ƙafarka ta dama a gaba da na hagu, bayan kammala maimaitawa, ya kamata ka canza ƙafafu kuma ka yi hakan.

Motsa jiki don cikin kafa

Don yin aiki a cikin cinyoyinku, kuna iya yin atisaye ta ɗaure ɗayan na roba a sandar ko sandar, kuma ɗayan ɓangaren na roba ya kamata a haɗe shi da ƙafa a gefen sandar. Don yin wannan aikin, kawai ƙetare ƙafafun roba a gaban ƙafafun tallafi.

A lokacin aiwatarwa yana da mahimmanci koyaushe a miƙaƙƙen roba da baya madaidaiciya. Bugu da ƙari, ƙafa tare da na roba bai kamata ya taɓa bene, wanda yake da mahimmanci a ƙulla ciki.

Motsa jiki maraƙi

Maraƙi, wanda aka fi sani da tagwaye, yanki ne na ƙafa wanda, idan aka bayyana shi, yana sa ƙafa ta zama kyakkyawa, yayin da take ƙara zama mai ma'ana da ma'ana. Don haka, ya kamata:

1. Sanya baya a ƙasa, ɗaga ƙafafu zuwa sama, shimfiɗa su sosai;
2. Sanya roba a ƙafafunku, jan shi da hannunka;
3. Nuna yatsun kafa a kan ka;
4. Nuna yatsun kafa a rufi.

Baya ga waɗannan motsa jiki, a al'adance, duk nau'ikan tsugune-tsalle, suna ba da gudummawa don sa ƙafa ya yi kauri da ƙarfi, ban da taimakawa wajen ayyana butt. Koyi yadda ake yin shi a cikin: motsa jiki na 6 don rikice-rikice.

Sanin wasu motsa jiki dan sanya kauri mai kauri a ciki: Motsa jiki domin dankara kafafu.