Hanyar taba

Tabata ba yana buƙatar horo na musamman, amma tun lokacin horo yana da tsanani, a gaban cututtukan zuciya na zuciya, ya fi kyau ya ki wannan hanyar rasa nauyi.

Hanyar taba an ƙirƙirar ga mutanen da ba su da lokaci ko sha'awar shiga kowane ɗalibai na musamman don samun samfurin kirki. Sabili da haka, gabatarwa a kan hanya na taba ana yi a cikin mafi kankanin lokacin - daga 4 zuwa 20 minutes.

Ƙungiyarmu na ƙwarewa a kan hanyar shan taba tana da hanyoyi 5 na minti 4 kowace. A gaskiya, ƙwarewar da kansu a cikin wannan horo zai kasance ta hanyar hanyar taba, da kuma 5 hanyoyi - wannan mahimmanci ne, don haka kada mu manta cewa muna bunkasa sassa 5 na jiki.

Hanya na farko da na biyu a cikin jerin kayan aikin taba shine ƙafar ƙafa, na uku - a hannun, na huɗu da na biyar - ga manema labarai.

Ayyuka akan hanyar shan taba

1. Jump cord - 20 seconds na tsalle, 10 seconds na hutawa kuma don haka minti 4.
2. Tashin hankali tare da ƙwallon ƙafa - muna tafiya tare da ƙafafun dama, sa'annan mu yi matsala zuwa dama tare da sake komawa cikin dama. Mun cire kafa a cikin IP, sannan kuma muyi haka tare da kafa na hagu da kuma sauran a gefe daya don 20 seconds. Sa'an nan kuma hutu 10 na hutawa da duk abin da ya sake maimaita minti 4.
3. Muna daukar dumbbells - hannayensu tare da dumbbells a gaban kirjin. Mun sanya suma tare da hannuwan biyu, sa'an nan kuma zubar da hannun ko kullun muke yi. Saboda haka, muna matsa - gaba da baya. Yi maimaita don 20 seconds, to, huta don 10 seconds kuma don haka na minti 2.
4. Muna jin tsoro, an saukar da hannayensu da kuma annashuwa, a kan fitarwa muna yin swings tare da hannuwanmu zuwa ga tarnaƙi, ba tare da yunkurin kanmu ba har zuwa karshen, muna ƙoƙarin rufe ɗakunan a kan wannan motsi. Muna maimaitawa tare da tsaka-tsakin na 20 seconds - motsa jiki, 10 seconds - hutawa, minti 2.
5. Mun kwanta a kan kango, dagewa a kan, dan kadan ya fadi ƙafafuwanmu, an kwantar da nesa a kasa. Muna kullun kafafu a yayin da muke motsawa, kafafu na shimfiɗa kuma tanƙwara a gwiwoyi. Muna yin minti 2 - ayyukan 20 seconds, 10 seconds sauran.
6. "Bike" - aiki tare da ƙafafunku, kamar yadda a cikin motsawar da ta gabata, kawai ƙara daɗaɗɗen jarida tare da hannayenku a bayan kai, da kuma jigon jiki. Muna yin jigon 4 na 20 seconds tare da jinkiri na 10.
7. Muna ɗaukan abin da aka faɗar da ƙarya, kuma daga wannan matsayi muke buga buguwa gaba da sama tare da hannayen hannu. Muna yin kawai da'irar don 20 seconds, to, huta don 10 seconds.
8. "Dutsen-dutse" - muna riƙe da matsayi na jiki kamar yadda muka yi a baya, amma muna yin aiki tare da kafafu - mun zana triangle tare da kowane kafa, na farko mun rage kafa daga gefe, sa'an nan kuma a tsakiyar, daidai a kanmu, da kuma mayar da shi zuwa ga FE. Mu kafa kafafu, muna yin ɗaya da'irar.
9. Mun kwanta a cikin ciki, munyi makamai a gefen dindindin kuma jiki yana dauke da jikinmu a kan exhalation. Muna yin 1 da'irar.
10. Muna ɗaukan abin da aka kwance a kan ƙirarmu, hankali mu tafi cikin kwanciya mai kwance - mun sanya dabino na hannun hagu a ƙasa, to, da dama, mun ƙasƙantar da kanmu a ƙasa tare da hannun hagu na hannun hagu, to, dama kuma har zuwa ƙarshen zagaye na ashirin da biyu.
11. Muna ɗaukan abin da aka ƙaddamar da shi, a kan fitarwa, mun buge hannun a gaban mu a matakin kafa - 1 da'irar.
12. Maimaita motsa jiki "Mai hawan dutse".
13. Mu maimaita motsa jiki 9.
14. Mu maimaita motsa jiki 10.