Motsa jiki na mintuna 30 na GAP: don motsa jiki, ciki da ƙafafu

Wadatacce

• 1. Hawan dutse
• 2. Classic zauna-up
• 3. ifaga kafafu madaidaiciya
• 4. Tsawan kafa a kaikaice
• 5. Gefen gefe tare da kwatami
• 6. Hawan sama daga kafa zuwa rufi
• 7. Sink da alternating kafafu

Horon GAP hanya ce mai kyau don ƙarfafawa da kuma sautin murfin ciki, na ciki da na ƙafafu, yana ba ku damar samun kyakkyawan silhouette.

Irin wannan motsa jiki ya kamata koyaushe a daidaita shi gwargwadon ƙarfin jikin kowane mutum kuma, sabili da haka, yana da kyau a tuntuɓi mai koyar da motsa jiki. Koyaya, ana iya yin su a gida, muddin ku guje wa yawan iyakokin jikin ku, musamman dangane da matsalolin tsoka, haɗin gwiwa ko na kashin baya.

Don kyakkyawan sakamako, yakamata ayi wannan horon sau 2 zuwa 3 a sati. Kowane jeri na waɗannan darussan 7 jeri ne kuma, a kowace ranar horo, yakamata ku yi tsakanin jeri 2 zuwa 3, kuna hutawa kimanin sakan 30 tsakanin kowane motsa jiki da mintuna 2 tsakanin kowane jeri.

1. Hawan dutse

Kwanciya a kan baya tare da durƙusa gwiwoyinku, ɗaga kwatangwalo, riƙe ƙafafunku da kanku kwance a ƙasa. Bayan haka, koma matsayin farawa sannan sake daga duwawarku, kuna maimaita sau 20.

Wannan aikin yana taimakawa dumama da aiki da tsokoki na ciki da na cinya, saboda haka hanya ce mai kyau don fara horo don kauce wa lalacewar tsoka.

2. Classic zauna-up

Wannan shine mafi kyawun sanannen motsa jiki don aiki tsoka na ciki kuma, a zahiri, yana ɗaya daga cikin mafi kyawun motsa jiki don magance kusan dukkanin yankuna na wannan tsoka.

Don yin wannan, dole ne ku kwanta a ƙasa ku tanƙwara ƙafafunku. Bayan haka, kaɗan ɗaga kafadu daga ƙasa ka koma wurin farawa, maimaita sau 20 zuwa 30. Yayin motsa jiki yana da matukar muhimmanci ka sanya idanunka sama, don kauce wa lankwasa wuyanka da jujjuya wadannan jijiyoyin da yawa.

A wani matakin ci gaba, don yin motsa jiki wahala, zaka iya daga ƙafafunka daga ƙasa kuma ka riƙe calavesanka a layi ɗaya da bene, kafa kwana 90º tare da gwiwoyinka. Zai yiwu kuma a yi zaman-dadda-dalla kuma, kowane 5, ya daga dago gaba daya har sai kun zauna da kafafunku a lankwashe kuma sake sauka.

3. ifaga kafafu madaidaiciya

Ka kwanta a ƙasa a bayanka, ƙafafunka a madaidaiciya, ka kuma sanya hannayenka ƙarƙashin ƙashin ƙashi. Bayan haka, riƙe ƙafafunku madaidaiciya, ɗaga su zuwa kusurwa 90º tare da bene kuma a hankali ƙasa ƙasa. Manufa ita ce ana ɗaukar kimanin daƙiƙa 2 don hawa, da kuma wani sakan 2 don sauka ƙafafu. Maimaita sau 20.

Wannan aikin, banda taimakawa don ƙarfafa ƙafafu, yana cikin ƙasan ciki sosai kuma yana taimaka wajan samun sirara da ƙararraki, yana taimakawa wajen sanya layin bikini da kyau.

4. Tsawan kafa a kaikaice

Ci gaba da kwance a ƙasa, amma sanya kanka a gefe ta gefe da ƙafafunku madaidaiciya. Idan ka fi so, zaka iya sanya gwiwar gwiwarka a karkashin jikinka kuma ka ɗaga gangar jikinka kaɗan. Bayan haka, ɗaga ƙafa na sama ka koma ƙasa, kiyaye shi koyaushe a miƙe. Yi wannan motsi sau 15 zuwa 20 tare da kowace kafa, juya zuwa ɗaya gefen lokacin canzawa.

Tare da wannan motsa jiki, yana yiwuwa a yi aiki kaɗan a ciki na ciki, da ƙyalli kuma, galibi, yankin cinya, kasancewa kyakkyawan zaɓi ga mata masu neman siraran sirara.

5. Gefen gefe tare da kwatami

Wannan bambance-bambancen ne na allon gefen gargajiya, wanda ke haifar da babban sakamako don ƙarfafawa da rage sirrin kugu da ƙananan jijiyoyin ciki.

Don yin wannan, dole ne ka kwanta a gefenka ka ɗaga jikin ka da gwiwar ka, ka riƙe goshin ka da kyau a ƙasa. A cikin wannan darasi yana da mahimmanci tura abdominals don kiyaye bayanku sosai. Daga nan sai kasan kwankwasonka zuwa kasa sannan ka koma sama zuwa matsayin katako. Maimaita motsa jiki don 30 seconds a kowane gefe.

6. Hawan sama daga kafa zuwa rufi

Wannan aikin yana aiki sosai da ƙwayar tsoka, yana taimaka wajan samun ƙarfi. Don yin shi daidai, ya kamata ka sa kanka a cikin matsayi na talla na 4 ka kuma dube kai tsaye, domin kiyaye bayan ka sosai da daidaitawa. Bayan haka, ɗauki gwiwa ɗaya daga ƙasa ka tura ƙafarka zuwa rufin, ka riƙe ƙafarka a lankwashe.

Yana da kyau a yi tsakanin maimaita 15 zuwa 20 tare da kowace kafa, don yin aiki da tsoka da kyau. Don yin wahala, za a iya yin maimaita 5 na ƙarshe tare da gajerun motsi, kiyaye ƙafa koyaushe a saman, ba tare da dawowa wurin farawa ba.

7. Sink da alternating kafafu

Tsaya sannan ka ci gaba gaba har sai cinyarka ta yi daidai da bene da gwiwa a 90º, sannan ka koma wurin farawa ka sauya kafafu, ka maimaita har sai ka yi sau 15 da kowace kafa.

Wannan wani babban motsa jiki ne don horar da jijiyoyin ƙafarku, ƙarfafa su da ƙara musu ƙarfi.