Mawallafin wannan tsarin shine Dokta Izumi Tabata - tsohon kocin na tawagar tseren gudun hijira na kasar Japan. Dalilin gabatarwa yana da sauqi qwarai - aiwatar da kowane dace da dacewa da aikace-aikacen bukatunku a cikin sauri na horo horo. Babban mahimmanci shine a yi iyakar adadin lokuttan sakewa ta kowane lokaci.
A wannan yanayin, muna magana ne game da amfani da ƙwayar taba don ƙwaƙwalwar ciki - batun mafi zafi ga mafi yawan mata. A taba, muna amfani da kayan aiki na yau da kullum don dan jarida , amma muna yin su a ƙarƙashin lokaci - ana gudanar da horo sosai ba tare da hutu ba, a cikin sake zagaye guda.
Mata masu aiki zasu zama mahaukaci game da motsa jiki na ciki, domin a cikin minti 4 kawai a rana (irin wannan lokaci don horarwa za'a iya samuwa yau da kullum), zaka iya aiki da wani dan jarida kafin ingancin gaske, wanda ya ce - ka yi kyau.
A cikin mahimmancin yin amfani da taba ga jaridar, zamu yi wasanni takwas, kowannensu yana ɗaukar 20 seconds, hutawa - 10 seconds, sakamakon haka, tsawon horo zai zama minti 4.
Ƙungiya - yarjejeniyar taba don ƙin ciki
- Tsinkaya a baya - mun sa a baya, hannayenmu a kulle a kai, kafafu a cikin gwiwoyi suna lankwasawa, yatsun da aka guga a kasa, dullan suna kallon gefe. A kan fitarwa mun cire kan, scapula, thorax daga ƙasa kuma muka shimfiɗa zuwa sama. A wahayin mu sauka.
- Muna kwance a ƙasa, muna cire ƙafafunmu daga bene kuma a kan fitarwa mun fara farawa tare da ƙafafunmu gaba daya gefen hagu da dama.
- Mun kwanta a baya, makamai suna kan kanmu, kafafu sunyi gwiwoyi, ƙafafu a kasa. A kan fitarwa muna yin tsayin daka jiki tare da biyun zuwa gefe, hannayensu zasu juya baya. A lokacin da muka yi wahayi sai muka sauka zuwa IP kuma ci gaba da haka a gefe guda, hannayen hannu.
- IP - hannayensu a ƙarƙashin buttocks, kafafu sun miƙa gaba. A kan fitarwa mun cire ƙafafunmu daga bene sannan muka fara yin giciye a cikin sauri.
- "Bicycle" - hannunsa a baya na kai, kafafun kafa. A kan fitarwa mun tashi ta jikinmu kuma muka shimfiɗa jikinmu tare da kafafu, mun juya jikin zuwa dama, muna matsa gwiwa na gefen hagu zuwa gefen dama, yi gefen hagu, ja gwiwar dama a gefen hagu.
- IP - kwance a baya, makamai suna mikawa tare da jiki, kafafu a kan gwiwoyi. A kan tayarwa muka shimfiɗa hannun dama zuwa dama na dama, to, tare da hannun hagun mu zuwa hagu na hagu. Jiki ba ya koma ƙasa, muna sake bangarorin biyu gaba.
- IP - muna huta a kan hannayenmu na hagu-ƙasa a ƙasa, ƙafafunmu suna durƙusa a gwiwoyi, ƙafafu a ƙasa. A kan tayarwa za mu fara yin motsi - mun ɗaga kafafunmu a gaba, yada su daga bene, yayyanar hannayenmu a kan gefuna, yana cire jikin daga kafafu. Sa'an nan kuma kafafu - kafafu sunyi durƙusa a cikin gwiwoyi, jiki yana kaiwa zuwa ƙafafu, yana kunnen dutsen.
- Hannun hannaye a ƙarƙashin buttocks, suna kwance a kasa, kafafu suna tafiya gaba. A kan tayarwa, zamu tashi tsaye a gefen dama na hagu, to, kafa kafa na dama, sa'annan mu rage shi - na farko hagu, to, dama. Saboda haka, muna tadawa da ƙananan kafafunmu.