Yawancin mata suna da rawa wajen yin rawa, wasan kwaikwayo , da kuma sauran nau'ikan aikin jiki wanda basu barazanar fitowar tsokoki. A gaskiya ma, horo ga mata bazai mayar da kai a cikin rami ba, a kalla ba tare da cin abinci na musamman da lokutan horo a kowace rana na shekaru masu yawa.
Ƙwararren ƙarfafawa ga mata
Don fara jagorancin shirin don rage farashin kuɗi daga sayen biyan kuɗi a cikin zauren ko dumbbells gida. Yana da kyau a zabi kada ku yi aiki da yawa kuma ku fara tare da aikace-aikace masu sauki:
- Squats tare da wuyansa (2-3 sets of 15-20 sau).
- Dumbbells tare da dumbbells (2-3 sets na 15-20 sau).
- Danna maballin kwance-kwance (2-3 samfu na 15-20 sau).
- Tashi sanda zuwa ciki (2-3 sets of 15-20 sau).
- Tashi-up a kan triceps (2-3 sets na 10-20 sau).
Haka shirin ya dace da horarwa a cikin dakin motsa jiki, wanda ke ba ka damar amfani dashi a kusan kowane yanayi: a hutu, a gida, da kuma a kulob din dacewa. Da farko, ya isa ya horar da sau 2 a mako, amma bayan watanni biyu kuna buƙatar tafiya don horarwa 3.
Ƙarfin karfi ga mata a gida
Don shiga cikin gida, yin amfani da wutar lantarki ga mata yana buƙatar kasancewar akalla dumbbells. Ƙungiyar zai iya zama daidai kamar yadda aka bayyana a sama. Ana iya ƙarawa ta hanyar horarwa a kan manema labaru tare da dumbbells, wanda ya mutu tare da dumbbells. Kada ka manta cewa a kowace harka ya kamata a yi dumi a farkon da kuma shimfiɗa - a ƙarshen zaman. Ya kamata horo ya zama na yau da kullum, duk inda kake gudanar da su. Idan kunyi shi daga lokaci zuwa lokaci, babu wani sakamako.