Don daidaita siffar da kake bukata don canza abincinka na farko - kowane ɓangaren jiki a cikin jikin ya nuna daidai ƙananan kurakurai. Na gaba, ba shakka, muna buƙatar yin gwaje-gwaje don adadi - bayan duka, daga abincin kawai, ba zai yiwu ya zama mai dace ba.
Tsarin da aka tsara don gabatarwar jiki ya kunshi:
- Ayyukan cardio - tsalle, gudu, tsalle-tsalle , da dai sauransu.
- gwaje-gwajen a kan manema labarai, buttocks, hips, hannayensu, baya;
- Ayyukan multifunctional don adadi mai kyau, ƙyale hanya ɗaya don yin aiki da kungiyoyin tsoka da yawa a yanzu.
Tabbas, yana da kyau sosai wajen yin abin da ake kira prophylaxis a kowace rana - abubuwan da aka yi don kula da adadi, wato, wani aikin motsa jiki na yau da kullum da ake gudanarwa yau da kullum yana da tasiri fiye da sauti guda biyu.
Kula da siffar yau da kullum, to baza ku bukaci ku ciyar da makamashi mai yawa don mayar da shi ba.
Aiki
Muna ba da shawarar ka yi 5 darussan don cikakkiyar adadi. 6 Exercise shine kyautar ku, wadda za ku iya amfani da idan kuna da ƙarfin jiki da halin kirki.
- Gudanar da aikin "mai kwarewa" - daga ƙaurar da muke yi da karfafawa, zubar da kuma komawa zuwa maƙallin zaune. Mun sanya matsakaicin tsalle sama, hannayen suna miƙa sama da kai. Bayan kowace motsa jiki "mai gina jiki", yi tsalle 5 tare da nuna hannayensu - yi tsalle, kafafu baya, hannuwan hannu, tsalle, kafafu tare, hannuwanku. Maimaita bunch sau 5.
- Aiki tare da dumbbells - je zuwa matsayi na lunge, kafa na baya a kan ragu. Makamai da dumbbells an tashe sama da kai. Muna yin manema labarai - mun rataye hannayenmu a kan kawunmu kuma mu dauke su a tsaye a kan fitarwa. Mun yi sau 5, to sai mu hannayenmu zuwa matakin kirji kuma mu canza canje-canje a cikin tsalle biyar. Sa'an nan kuma maimaita ta gefe na biyu.
- Koma baya ne, madaidaiciya a tsaye, zamu yi haɗari, ba mu durƙusa gwiwoyi, makamai mu kwantar da hankali. Muna tashi, muna yin dan jarida kan bicep. Mun sauka a filin wasa kuma muka tashi tare da dumbbells. Mun yi sau 5.
- Matsayin farawa - kafafu a kan nisa na kafadu, hannayensu tare da dumbbells tare da jiki. Mun yi farmaki a kafa na dama, yayin da muke ɗaga hannayensu zuwa ƙafar kafadu. Muna komawa ainihin, tada gindin hagu zuwa hannun dama. Na farko lunge, to, karkatacciyar tsaye - sau 5 da canza kafafu.
- Mun sa a kan ruji, gwiwoyi sunyi, dumbbells a hannun. Mu yada hannuwanmu zuwa ga tarnaƙi, a kan fitarwa mun cire gwiwoyin mu zuwa kirji, mun rage makamai mu isa ga safa. A cikin inhalation mun ƙaddamar da kafaffun elongated (ba a taɓa bene), muna yada hannayenmu ga tarnaƙi.
- Muna gudanar da shi tare da kujera ko dandamali. Tare da ƙafa ɗaya mun zama a kan tallace-tallacen talla (mun zama a gefe zuwa hawan), na biyu na tsalle. Mu dawo da kafa ɗaya. Muna maimaita tsalle sau 10 a kowace kafa.