Ayyuka don ƙurar ƙarancin gurasar za su taimake ka a kowane lokaci don zama mai mallakar buƙatun ruwa, siffofi na roba. Don cimma wannan, kana buƙatar kadan - sau 3-4 a mako don yin rikitarwa na aikace-aikace masu sauki. An bada shawarar yin 2-3 hanyoyi don 15-20 sake saiti.
- Mafi kyawun motsa jiki don karfafa gurasar ƙwallon ƙafa. Ba kawai wadanda aka koya muku a makaranta ba. Don ƙirƙirar kyawawan ƙafafun, dole ne ku shiga cikin hanya ta musamman. Tsaya tsaye, ƙafa ƙafa-gefen baya, hannaye tare da jiki. Crouch, kada ku durƙusa a kan yatsun kafafunku, ku jawo baya, kamar kuna so ku zauna a kan kujera. Don ma'auni, jefa hannunka gaba. Don yin aikin yafi sauƙin koyon yin aiki, sanya kujera a bayanku (amma kada ku zauna a ciki a yayin da kuka shiga). Daga baya, baza'a iya amfani da kujera ba.
- Irin wannan aikin ne don ƙarfafa kullun - squats tare da karamin ball a hannunsu. Irin wannan nauyin nauyi yana da sakamako mai tasiri akan ci gaba da tsokoki, kuma, za ku ƙarfafa hannuwanku gaba daya. Daga baya, lokacin da zaka iya yin wasan kwallon kafa tare da ball, yi irin wannan motsa jiki don buttocks tare da dumbbells wanda ke riƙe kamar ball.
- Wasan wasan kwaikwayon na kyakkyawan tsalle-tsalle tare da wasan motsa jiki. Sanya na'urar wasan motsa jiki a gabanka, ka dogara da shi ka ɗora hannunka akan shi. Daga wannan matsayi, yi murabus kamar yadda ya saba.
- Kyakkyawan cinya da gyaran wannan aikin zai taimaka maka ƙirƙirar kirki biyu. Ka ƙarfafa kishiyar kanka a kan takalmin gyaran ƙyallen ko takalma da ƙuƙƙasa, a taƙaice cire magungunan kwakwalwa kuma ka riƙe don goyon bayan da aka nuna. Sabili da haka, ba wai kawai ƙara girman kaya a kan tsokoki ba, amma kuma tabbatar da kanka kan fadowa. Tabbas, wannan aikin na zagaye na tsaka-tsalle an yi kusa da bangon Sweden.
- Akwai kuma wani babban motsa jiki a kan tasoshin mata ga matashi. Tsaya da baya ga bango, tsakanin baya da bango, sanya fitil. Squat, kokarin ƙoƙarin riƙe da baya, don haka wasan motsa jiki ba ya tsalle. Wannan motsa jiki ta kori baya.
- Ayyuka don tayar da buttocks na bukatar wasu nauyi. Tsaya tsaye, sanya ƙafafunku a kan yadun ku kafadu ko kadan kadan, dauka ɗaya dumbbell a hannunku kuma ku ajiye shi a tsaye a gabanku. Yayinda yake bazatawa, ajiye kullun baya, kada ku yi ta da motar.
- Yin motsa jiki don ƙarfafa tsokoki na katako da cinya za a iya yi tare da jiki ko kuma wani laccoci. Don yin wannan, ku yi irin wannan ƙwallon ƙafa, saka a kan wuyan wuyan wuyan nauyin nauyi: dole ne a ba da matsala ta ƙarshe.
- Matsalar da ke motsawa wannan aikin ba zai ba ka sauri ba, amma gefen cinya zai zama mafi kyau da kyau tare da kowane sana'a. Yi irin wannan ƙwallon ƙafa, amma a lokaci guda, yada kafafunku yadu kuma sanya ƙafafunku ba daidai ba da juna, amma ga tarnaƙi. Wannan aikin ne ake kira "sumo sumo", saboda tsayayyen abu ne kamar abin da masu tsinkaye suke shagaltar. Daga baya, lokacin da aka ba ka irin wannan matsala, za ka iya karba dumbbells kuma ka gyara su a kan kwatangwalo.
- Don zubar da tsokoki na kafafu, baya da buttocks a lokaci guda, yi matuka a kan kafa daya. An dauki kashi na biyu a gefe, dan kadan a gwiwa. Yana da mahimmanci don ƙaddamar a matsakaicin iyakar.
Duk waɗannan darussa suna da matukar tasiri da ƙarfafa ba kawai kwakwalwa ba, har ma da kwatangwalo. Saboda haka zaka iya cimma burin guda uku: tofa sama da tsutsa, ka daɗa takalma kuma ka kare kanka daga yiwuwar cellulite. Duk da haka ana nuna ƙwayar shinge a cikin wasu cututtuka (alal misali, tare da basur, maƙarƙashiya). Idan kana da yanayin likita, shawarci likita.