Aiki a cikin motsa jiki don asarar nauyi

Kyakkyawan motsa jiki a cikin dakin motsa jiki yana ba ka damar samun kyakkyawan sakamako a cikin ɗan gajeren lokacin. Samun yin amfani da ƙananan kayan aiki da kayan aiki na musamman yana taimakawa wajen ƙara ƙwaƙwalwa a jiki.

Shirin motsa jiki a gym

Don samun sakamako, kana buƙatar horar da sau uku a mako. Yi wasu ƙananan hanyoyi, farawa da biyu, kuma ga yawan maimaitawa, to, lambar ta kusan 10-15 sau. Fara horo tare da dumi, sa'annan ya ƙare tare da haɗari.

Aiki a gym don asarar nauyi:

1. Squats . Ayyukan da ya fi dacewa don yin amfani da tsokoki. Don sauka shi ya zama dole, karkatar da buttocks baya kuma har sai akwai kusurwar dama a cikin gwiwoyi, kuma kada su wuce bayan safa.
2. Plieu . Wani zabin shine zane , wanda zai zama kyakkyawan kafafu. Sanya ƙafafunku a fadi, da nuna alamar ku a waje. A hannunka, ɗauki dumbbell. Koma ƙasa, jawo kwakwalwar ku kuma tabbatar da cewa gwiwoyinku ba su wuce kullunku ba.
3. Rumbun kafa a cikin na'ura . Zauna a kan na'urar kwaikwayo don mayar da baya da ɗakin kwana da snug a baya. Dakatar da lanƙwasa ƙafafunku, motsawa cikin sannu a hankali kuma ba tare da zane ba. A saman, jinkirta.
4. Hyperextension . Wannan aikin na baya da ƙyallen gashin a cikin dakin motsa jiki yana da matukar tasiri. Shirya a na'urar na'urar kwaikwayo, wanda ya sa hutun ya tsaya a kan rollers. Gicciye hannun a kan kirji kuma ajiye jiki a mike. Yi tafiya a gaba, zagaye baya, sannan kuma tashi zuwa FE.
5. Hanya na kwance . Zauna a kan benci da kuma kama da rike. Ka ajiye baya, sa'an nan, cire sama da rike zuwa ciki. Yana da muhimmanci a matsa motar kafada, yana nuna kirjin.
6. Gwaran tsaye . Yi riko da kutsawa tare da tsayi da tsinkaye kuma juya jikinka dan kadan baya, sannan ku ajiye baya. Dauke rike zuwa kirjin ku, sa'an nan kuma ku koma FE.
7. Latsa dumbbells . Ci gaba da tsinkaya cikin hannayenku, dare a gefe, a kusa da kai. Ya kamata a nuna dabino a gaba. Latsa dumbbells sama, haɗa su a kan kanka.
8. Sanya kwance . Zauna a kan na'urar kwakwalwa kuma ku ajiye bayanan ku. Yi bayani kuma sanya hannayenka a gaban ka kirji.