Wadannan tsokoki suna kusa da kugu, kamar wani nau'in murji, kuma suna goyan bayan bangon ciki. Bugu da ƙari, ƙwayoyin tsoka masu ƙarfi na zurfafawa da sauƙaƙe kashin baya yayin motsa jiki.
Yadda za'a dawo dasu a raye
Ya kamata ku mai da hankali kan waɗancan darussan waɗanda ke da fa'ida musamman ga ƙwayoyin ciki na ciki. Lokacin yin motsa jiki, kar a manta da zanawa a cikin ciki, wannan yana ƙaruwa da tasirin tasiri akan tsokoki.
Atisaye 2 don kwanciya ciki
Classic lanƙwasa da kuma daidaitawa ba shine mafi kyawun hanyar ƙarfafa su ba. Gwada waɗannan darussan guda biyu.
Squat tare da dumbbells
Aauki dumbbell mai nauyi a hannunka, lanƙwasa gaba ka tsugunna kaɗan, kiyaye bayanka madaidaiciya. A matsayin farawa, dumbbell ya zama tsakanin gwiwoyi. Yanzu fitar da iska ta hancin ka sannan ka dan matsa da gaban daka domin kawo hannunka. Shaka da kuma motsawa da baya sosai tare da duwawunka don dumbbell ya sake saukuwa kasa zuwa wani matsayi tsakanin gwiwoyin ka. Yi fasalin 4-8, dakika 40-60 kowannensu.
Iseaga gwiwoyinku
Tashi ƙafa huɗu tare da gwiwoyinku da tafin hannu a ƙasa. Arfafa ciki da kafadu kuma ɗaga gwiwoyinku kimanin 5 cm daga bene. Gwada riƙe wannan matsayin muddin zai yiwu. Maimaita aikin sau 4-5.