Game da dacewa, shawarar da aka fi ji ita ce: Bayan dacewa, dole ne mu faɗaɗa mu bar kanmu mu ci gaba sosai.
Akwai nau'o'in motsa jiki masu yawa. A yau zan koya muku hanyoyi 15 na asali. Kai su gida gwargwadon bukatunku.
1. Riƙe bango, riƙe diddige a ƙasa, daidaita ƙafafunku, kuma shimfiɗa ƙafafunku na fata don 20. Yi maimaita tare da wani kafa.
2. Cinya-gaban gefe-quadriceps: hannu ɗaya yana goyan bayan bango da ƙafar ƙafa ɗaya, ɗayan kuma yana kama ƙafar tana riƙewa ko canza ƙafar don haɗa haɗin baya, fahimtar yadda ake jan shi a gaban cinya, da kiyayewa kafa yana maimaitawa na dakika 20. . Yi hankali kada ku karkata yayin mikewa, kuma kuna iya kwanciya a ciki ko gefe.
3. Bangaren cinya:
Yana buga kafa, kowa yayi. . Ana iya haɗa shi: yi motsi biyu, na farko shine danna motsi tare da hannunka, riƙe na daƙiƙa 20, sannan yi motsi na gaba.
4. Yi amfani da hagunka don jin gwiwar hannu ta hagu kuma juya dama zuwa gefen hagu na jikinka don dannawa, jin yadda za a jawo ƙafarka ta dama, kuma karkatar da kugu zuwa dama a lokaci guda, ga gefen gefen da aka shimfiɗa , riƙe na daƙiƙa 2, maye gurbin kuma maimaita wannan ayyukan Biyu.
5. Hannun sama-triceps: iseaga kai da hannu ɗaya, kawo siririn goshin kusa da babba, grabauki gwiwar hannu da ɗayan hannun, kuma ja shi zuwa Yin, riƙe na daƙiƙa 20, juyawa gefe da maimaitawa. Kasance mai shimfida latissimus dorsi.
6. Manyan biceps na tsokoki da tsokoki:
Jingina, ya jingina kan tabarma, ya koma baya, ya tallafa shi da hannu biyu da Kuankuan. Kula da hanyar riƙewa, yatsa baya. Riƙe 20 seconds.
Idan ka shimfiɗa ta da yawa, ta zama tsokar tsoka.
7. Kirji: Nemo ƙofar ko madaidaiciyar madaidaiciya, riƙe gwiwar hannu da hannu ɗaya kuma karkatar ko tsayawa. Dan kadan, tsayin kafada, jingina gaba don jin jin ana yabawa. Riƙe 20 seconds, kuma maimaita. .
8 .: Nemo madaidaiciya fuska da fuska, riƙe wannan ginshiƙi da hannayenku, a tsayin kugu, jikin yayi kama da lanƙwasa, sannan ya koma baya. Canja tarnaƙi bayan riƙe na daƙiƙa 20. Hakanan aikin yana shimfiɗa baya na tsoka na deltoid.
9. Sanya tsokar cikinku a kan tabarma, ɗaga jikinku da hannayenku, jingina, yana jagorantar jin miƙa cikinku, kuma riƙe shi na daƙiƙa 20.
10. Tsokar ciki: Kamar kwanciya a bayanku, ku matsa duka yara biyu da gefe guda, sannan ku maimaita ta daya bayan 20.
Lokacin aikawa: Jul-27-2021