Na tabbata cewa mata da dama sunyi tsammanin cewa ƙirjinta da ciki suna da kyau. Don gane wannan mafarki kana buƙatar cin abinci mai kyau da wasa. Akwai gymnastics na musamman don ciki da ƙyallen, wanda zamu yi magana akan. Yi shi a kai a kai, zai fi dacewa kowace rana, kuma a kowane lokaci ƙoƙari ya ƙara yawan maimaitawa. Har ila yau akwai motsa jiki na motsa jiki don ƙuƙwalwar ƙafa, ainihin ma'anar ita ce lokacin da tsokoki za su fara motsa jiki, da kuma lokacin da numfashi yake shakatawa. Yanzu bari mu je kai tsaye zuwa darussan.
Swing da latsa
Ku kwanta a ƙasa, gwiwoyi sun durƙusa don haka muhimmancin jikinku yana kan sheqa. Ka hannun hannunka a kan kai ka kuma sanya su a kulle. Ayyukanka shi ne ya yi ƙoƙarin fitar da wani ɓangare na gangar jikin, kuma ya rage shi ta hanyar inhaling. Tashi don haka kusurwar tsakanin kai da jiki yana kimanin 30 °. Yi game da rabi 12. Wannan aikin motsa jiki ne a kowane ɗakin gymnast don kugu.
Kungiyar rikitarwa
A yanzu zamu gwada aikin farko na dan kadan. Kuna buƙatar tsage sheqa daga bene sannan kuma kuyi gwiwa zuwa gwiwa. Yi game da saiti 20.
Planck
Kowane mutum na sanannen sanannen wasan kwaikwayon. Jingina a kan safa da alƙalai, yayin da jikinka ya kasance cikin matsayi madaidaiciya. A cikin wannan nau'i, kana buƙatar zauna na 1 minti daya. Don a gwada wannan aikin, zaka iya ɗaga kafa ɗaya, sa'an nan kuma sauran. Idan kun yi wannan aikin yau da kullum, to, a cikin wata za ku ga sakamako mai kyau. A hanyar, a cikin hadaddun gymnastics ga kugu da kuma kwatangwalo, kuma, akwai irin wannan motsa jiki.
Ƙin yarda da kaya
Ka tsaya tsaye, ka sanya ƙafafunka a kafafu, ka ɗauki dumbbells ko kwalabe na ruwa. Ka ɗaga hannuwanka kuma kunna su dan kadan a gefe. Yanzu dai dai kunyi wannan dama, sannan hagu, kokarin kada ku ciyar da jiki gaba. Yi game da saiti 20. Wannan gymnastics na ciki da bangarorin zasu taimake ka ka duba 100%.
