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Masanan kimiyyar Danish sun gudanar da wani babban binciken da mutanen da ke fama da ciwo a wuyansa da kafadu suka shiga horo mai karfi. Masu shiga cikin gwajin sun yi aikin da aka kwatanta a kasa, kuma a sakamakon haka, yawancin su sun sami raguwa mai mahimmanci a cikin ciwon tsoka.
Don sakamako mafi kyau, ya kamata a yi waɗannan motsa jiki sau 3 a mako a cikin tsari mai zuwa:
• A ranar farko ta horo - motsa jiki 1, 2 da 5,
• A rana ta biyu na horo - motsa jiki 1, 3 da 4,
• A rana ta uku na horo - sake 1, 2 da 5, da sauransu.
A cikin farkon daya da rabi zuwa makonni biyu, kuna buƙatar yin motsa jiki 2 na motsa jiki, maimaita kowane sau 12. Sa'an nan za ka iya zuwa 3 hawan keke.
A makon horo na 4 (farawa daga motsa jiki na 11), zaku iya ƙara nauyin dumbbells kuma, don haka, dan kadan rage yawan maimaitawa a kowace hanya (har zuwa 8-10 maimaitawa).
Lokacin da kuka ji cewa zaku iya sauƙaƙe duk zagaye na motsa jiki 3 tare da adadin maimaitawa na sama, zaku iya ƙara nauyin dumbbells.
Yana da mahimmanci a yi motsa jiki daidai, don haka tabbatar da bin bayanin su.
Darasi na 1: Tada kafadu
Sanya ƙafafunku nisan kafada baya. A hankali, ba tare da firgita ba, ɗaga kafaɗunku sama kuma kawai ku sauke su ƙasa a hankali.
Yi hankali kada ku takura muƙamuƙi da wuyanku.
Darasi na 2: Miqewa hannuwa
Tsaya kamar yadda aka nuna a hoto. Dogaro kan benci da gwiwa da hannu. Ɗauki dumbbell a hannun kyauta. Matsayin farawa: hannun yana ƙasa. Sa'an nan kuma kawo shi zuwa kirjin ku kuma ku sauke shi a hankali.
Darasi na 3: Shura
Sanya ƙafafunku nisan kafada baya. Dauke dumbbells. Sanya hannunka ƙasa a gabanka.
Ɗaga hannuwanku ko da madaidaicin motsi har sai dumbbells sun kusan a tsakiyar kirjin ku.
Yi ƙoƙarin samun dumbbells a matsayin kusa da ƙirjin ku kamar yadda zai yiwu, yayin da kuke ajiye gwiwar ku dan kadan sama da sama da dumbbells.
Darasi na 4: Aikin Jiki na Baya
Wannan motsa jiki yana buƙatar jikin ku ya kasance a kusurwa 45-digiri. Don haka, muna ba da shawarar ku yi amfani da benci ko injin motsa jiki na musamman.
Ɗauki wurin farawa, ɗauki dumbbells, kwanta a kan benci, runtse hannuwanku ƙasa.
Yada hannuwanku tare da dumbbells zuwa tarnaƙi zuwa matsayi a kwance, sannan a hankali runtse su ƙasa.
Rike gwiwar gwiwar ku dan lankwasa a duk lokacin aikin.
Darasi na 5: Tada hannaye
Sanya ƙafafu da nisan kafada, runtse hannuwanku tare da dumbbells tare da jikin ku. Ɗaga hannaye biyu lokaci guda zuwa matsayi a kwance, sannan a hankali ƙasa.
Rike gwiwar gwiwar ku dan lankwasa a duk lokacin aikin.