Masu horarwa ne suka haɓaka wannan tsarin motsa jiki na mintuna 15 a ɗayan kulab ɗin motsa jiki na New York. Idan kun yi hadaddun aƙalla sau uku a mako, sakamakon ba zai daɗe ba: ciki, da kafadu, ƙafafu har ma da gindi za su fara rayuwa daban-daban!
Darasi # 1
Ka kwanta a ƙasa kuma ka ɗaga jikinka ta amfani da gwiwar hannu da yatsun kafa. Ya kamata jikinka ya samar da madaidaiciyar layi (duba hoto).
Tsaya a wannan matsayi na tsawon daƙiƙa 15, sannan sannu a hankali rage jikinka zuwa ƙasa har sai kun ji nauyi a hannun goshinku. Matsa abs ɗinku da ƙarfi. Yanzu ka ɗan huta a kan gwiwoyi. Maimaita motsa jiki sau 10.
Darasi # 2
Ka kwanta a gefen hagunka tare da ɗan kusurwa kaɗan (kimanin digiri 30). Da hannun hagu, huta a ƙasa, da hannun dama, ɗaga kuma kawo shi a bayan kai (duba hoto A).
Ɗaga jikin ku da madaidaicin ƙafafu a lokaci guda, kamar yadda aka nuna a adadi B. A hankali komawa wurin farawa don sake fara motsa jiki. Maimaita shi sau 20-25 a kowane gefe.
Darasi # 3
Kwance a bayanka, dan ɗaga hannayenka da ƙafafu madaidaiciya. A lokaci guda, muna ƙarfafa tsokoki na ciki (duba adadi A).
Tsaya a wannan matsayi na daƙiƙa 15. Sa'an nan kuma mirgine cikin ciki yayin ci gaba da ci gaba da mika hannuwanku da kafafu da kuma tashi daga kasa. Jira daƙiƙa 15 kuma sannan komawa zuwa wurin farawa. Maimaita sau 5-6.
Darasi # 4
Matsayin farawa - kwance a baya, makamai tare da jiki. Tada gwiwoyi domin diddige su taɓa (duba adadi A).
Kasancewa a cikin wannan matsayi, sannu a hankali ku ɗaga ƙafafunku - don haka yatsan ƙafar ƙafafu suna tsaye zuwa rufi, kuma ƙashin ƙugu ya ɗan ɗaga daga bene. Komawa a hankali zuwa wurin farawa. Maimaita motsa jiki sau 20-25.