Ƙarar nauyi na asarar nauyi

Rashin nauyi ba shine mafi sauki ba, idan kunyi tunani akan ka'idar a duk lokacin, kuma kada ku fara yin aiki. A gaskiya ma, ko da mahimman sauƙi na kayan hasara na asali yana taimakawa ga asarar nauyi , a cikin aikin da "makarantar" ke dumi a cikin karatun jiki, ayyukan motsa jiki, da dai sauransu. Bayan haka, ka'idar rasa nauyi shine ƙananan - ciyar da adadin kuzari da kuke cinye, sa'annan ku sami kanka a cikin sauƙi "makamashi" mai sauƙi.

Ɗaukakaccen tsararren samfurori na asarar nauyi, wanda ba zai wuce minti 10 ba za'a iya yin yau da kullum, ba tare da jituwa da jadawali ba. A wannan yanayin, jikinka zai gode maka - zai zama sauƙin sauƙin yanayi, fatarin zai "narke", ƙarfin hali zai kara.

Aiki

Wadannan gwaje-gwaje masu sauki don asarar nauyi sunyi tare da kayan aikin kayan aikin gida - mai ban sha'awa - kwalabe cike da ruwa.

1. Yi juyayi - juyawa tare da goge, yatsun kafa, kafadu, hannayenka yana tasowa ta hanyar tarnaƙi, suna motsawa gaba - yi shi da kwalabe a hannaye.
2. Turawa - saka kwalban a gabanka, daukaka da kwance daga gwiwoyi. Mun tanƙwara hannayenmu a kan kangi - mun ƙasƙantar da kanmu, mun mika hannunmu - mun tashi da isa daya daga cikin makamai zuwa kwalban. Muna yin haka tare da kowane ɗaga, hannayen hannu.
3. Ayyuka don ƙafafu, bar kwalban a wuri. Muna zaune a ƙasa, hannayenmu suna hutawa daga ƙasa, baya baya, tada kafafunmu kuma muna yin "almakashi". Gilasar yana ƙarƙashin ƙafafunku, kuma aikinku shine kada ya soke shi, bayan ya sauke matsayin su.
4. Mu dauki kwalban guda biyu a hannaye biyu. Mun yi gaba da hare-haren gaba daya tare da kafa ɗaya, a kan kai hari - mun ɗaga hannunmu tare da kwalban a sama da kawunmu, sa'an nan kuma mu haɗu da kafafunmu kuma ci gaba da ci gaba. A baya mun tafi, yin hari tare da kafa na biyu.
5. Jerk - kafafu fiye da kafadu, biyu kwalabe a hannu, sama. Muna suma, mun rage hannayenmu da kwalabe kamar yadda ya kamata, shimfiɗa kafafunmu, ɗaga hannayenmu da kwalabe a kan kawunansu - 20 sauti.
6. Muna motsa biceps, kamar yadda muka yi tare da ƙananan dumbbells - ƙafa a kan fadin kafadu, a kan kwalban hannuwanmu, muna karkatar da hannayenmu a kan yatsunmu kuma mu dauke da goge da kwalabe zuwa matakin kafadu.