Lokacin da kuke son fara toning jikin ku, ƙafafu da gindi sune wuraren da suka fi mahimmanci gaba ɗaya. Musamman yanzu haka aikin waya da wahalar fita ya haifar da rauni a yadda muke motsa jiki. Amma lokaci ya yi da za a tsara jiki kuma kuma godiya ga yanayin da muka samu, mun koyi yin shi a gida ta hanya mafi daɗi.
Matsalar ita ce kasancewa akai ba mai sauƙi bane, koda ƙasa lokacin da babu yanayin waje kamar biyan kuɗin motsa jiki. Don haka, dole ne kuyi tunani sosai kan abin da burin ku suke kuma sanya kanku ƙalubale mai araha don samun damar ganin sakamakon. Nemo mafi dacewa motsa jiki a gare ku, koyi yin su daidai kuma gabatar da su cikin ayyukan ku na yau da kullun horarwa don nuna gindi mai kyau da ƙayyadaddun gindi.
Motsa jiki don yin glute a gida
Rayuwar zaman banza tana ɗaukar lahani ga jiki gabaɗaya kuma musamman gurnani. Lokacin zaune na dogon lokaci, kitse yana tarawa a gindi. Kuma, idan ba ku da abinci mai kyau, an samar da capsules mai mai juyawa zuwa cellulite. Sabili da haka, yana da matukar mahimmanci a yaƙi sa'o'i na aiki tare atisaye don ƙarfafawa, sautin kuma ayyana gindi, kamar waɗannan waɗanda za mu bar ku a gaba.
Gindin gindi
Ana ɗaukar wannan aikin don mafi kyau don toning ƙafafu da gindi. Kodayake yana da sauƙi, yayin da ake aiwatar da maimaitawar, zai yi wuya a ci gaba. Yi tunani game da burin ku yayin yin motsa jiki kuma da sannu za ku lura da sakamakon.
Don yin gindin gindin gindi kawai dole ne ku sanya kanku a cikin tsuguno, wato tare da ƙafafunku a layi ɗaya da tsaye. Lokacin sauka don yin tsugunne dole ne ku dawo da gindin ku, yayin lanƙwasa gwiwoyinku har sai cinyoyinku su yi daidai da bene. Fara tare da maimaitawa 12 don 'yan kwanakin farko kuma kuyi aiki har zuwa 15 lokacin da kuka ƙware aikin.
Tsalle tsugunne
Wani nau'in squat cikakke don yin aiki da ƙyalli, da ƙafafu da gaba ɗaya jikin. Don yin aikin motsa jiki dole ne kawai ku shiga matsayin tsuguno na farko. Lokacin da kuka gama lanƙwasa kwatangwalo da gwiwoyi, yi tsalle don komawa wurin farawa. Yi ƙasa akan gwiwoyinku kuma sake maimaitawa, farawa daga 7 reps ga kowane saiti kuma yana ƙaruwa yayin da kuke cikin siffa.
Jaki na harbi
Sunan motsa jiki yana da kwatanci sosai, tunda game da yin taku da baya ne kamar yadda jaki zai yi don harbi. Kodayake yana da ban dariya, motsa jiki ne mai tasiri sosai don yin gindi a gida, ba tare da wani kayan aiki ba kuma tare da ƙoƙarin yin haƙuri. Ku hau kan tabarma a kasa, hutawa akan gwiwoyi da tafin hannu.
Jefa ƙafarku baya kuma riƙe ta a matsayi na digiri 90, a ɗaga a hankali har ya wuce ƙugu, yana lura da yadda gluteus ya fara aiki. Maimaita motsi ba tare da barin gwiwa ta taɓa ƙasa ba lokacin da kuka isa wurin shakatawa. Yi maimaitawa 10 a kowace ƙafa, yana ƙaruwa yayin da kuke samun sifa da ƙwarewar motsa jiki.
Guji salon zama
Waɗannan darussan don yin aikin ku a gida suna da araha kuma suna da sauƙin aiwatarwa idan kuna yin su akai -akai. Amma a kan titi kuma za ku iya motsa wannan sashin jiki ta hanya mai sauƙi, tafiya gwargwadon iko kuma duk lokacin da kuka sami dama, hawa matakala biyu biyu, tunda shine cikakkiyar motsa jiki don tsara gindi.
Idan dole ne ku ciyar da sa'o'i da yawa a zaune don aiki, karatu ko saboda kowane irin dalili, ya kamata ku sani cewa gindin ku zai zama mafi shafar duk jikin ku. Don haka dole ne ku yi aiki da su da hankali don guje wa sakamakon waɗannan buƙatun. Baya ga motsa jiki don yin aikin ku, tabbatar da ɗaukar aƙalla lita biyu na ruwa a rana, ku ci abinci mai wadataccen fiber kuma ku guji abincin da aka sarrafa sosai tunda ba makawa za su zauna a wannan kyakkyawan sashi na jiki.