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Zaman zaman kashe wando yana ɗaya daga cikin manyan dalilai na karuwar nauyi, matsalolin baya da kuma mummunan matsayi. Muna ba da hankalin ku wani hadadden motsa jiki na postural daga Mark Lauren wanda zai taimaka muku rasa nauyi, gina jiki mai ƙarfi, ƙarfafa tsokoki na jiki da haɓaka aikin tsarin musculoskeletal.
Bayanin hadadden horo na postural tare da mark Lauren
Tsokoki na baya suna da zurfi, kusa da kashin baya, babban aikin su shine kula da jiki a matsayi na tsaye. Suna ƙirƙirar ma'auni na jiki. suna da alhakin kiyaye matsayi da kuma taimakawa wajen kula da matsayi. Ba kamar masu ƙarfi ba, tsokoki na baya da aka yi amfani da su kaɗan yayin horo na yau da kullun. Sabili da haka, don kula da lafiyar baya da daidaitaccen matsayi yana buƙatar horo na musamman, wanda ya haɗa da motsa jiki don aiki na tsokoki na baya.
Elite na musamman mai horar da sojoji mark Lauren ya haɓaka saitin motsa jiki wanda zai taimaka muku inganta ba kawai adadi ba, har ma da lafiya. Shirin Elite aikin Darasi (EFX): matsayi Jikin Jiki Training an tsara shi don gina ƙwaƙƙwarar tsoka mai ƙarfi, ƙarfafa tsarin musculoskeletal, samuwar jiki mai ƙarfi. Kirkirar tsokoki na baya suna kiyaye kashin baya kuma suna ba da damar jikin ku don jure wa dogon lokaci a tsaye lodi. Don wannan ana kiran su tonic ko anti-gravity tsokoki.
Darasi mafi kyau na ƙananan baya tare da dumbbells ga mata a gida
Hadadden Horon Nauyin Jiki na Baya ya haɗa da motsa jiki 3 don ƙarfi, kwanciyar hankali da juriya, mai dorewa na mintuna 30-40. Yi su sau 3 a mako (misali, Litinin, Laraba, Juma'a) ko kuma kammala jadawalin ku. Za ku horar da nauyin jikin ku, ta amfani da isometric, plyometric da ƙarfin motsa jiki, da kuma motsa jiki don daidaitawa. Yi shiri don adadi mai yawa na tube, saboda yana ɗaya daga cikin manyan motsa jiki don horar da tsokoki na baya. Don azuzuwan ba za ku buƙaci ƙarin kayan aiki ba.
Kowane motsa jiki ya ƙunshi sassa 3 tare da motsa jiki 3 kowanne, wanda aka yi ta hanyoyi da yawa. Mark Lauren yayi bayani dalla-dalla kowane darasi, saboda irin wannan motsa jiki yana da matukar mahimmanci don bin dabarar da ta dace. Duk darussan sun ƙunshi ƙungiyoyin tsoka da yawa, don haka a shirya yin aiki da gumi. Wannan shirin horarwa na postural bai dace da masu farawa ba, yakamata ku kasance cikin shiri sosai don gudanar da wannan hadaddun.
Ribobi da fursunoni na horo na postural Horar da Nauyin Jiki na Baya
1. Wannan yana ɗaya daga cikin ƴan rukunin gidaje waɗanda ke aiki da gangan kuma yana ƙarfafa sashin tsakiya na jiki. Za ku sa tsokoki na jikinku su zama masu juriya ga damuwa, ƙarfafa ciki, ƙarfafa baya da dukan tsarin musculoskeletal.
2. Kusan duk motsa jiki sun ƙunshi duka na sama da na ƙasa. Za ku ƙarfafa gindinku, yin kafadu masu karfi da makamai, inganta siffar kafa.
3. The postural tsokoki suna located zurfi da kuma na yau da kullum motsa jiki da ake amfani da talauci. Hadaddiyar aji EFX-Koyarwar Nauyin Jiki na baya yana ba da damar amfani da su gabaɗaya.
4. Shirin Mark Lorena zai taimake ku don inganta matsayi, ƙarfafa kashin baya, kawar da rashin jin daɗi a baya da ƙananan baya.
5. Ba kwa buƙatar ƙarin kayan aikin da za ku yi postoyannymi motsa jiki tare da nauyin kansa.
6. Mark Lauren yayi bayani dalla-dalla game da darussan fasaha. Godiya ga zane-zane na kwamfuta, zaku iya gani a fili waɗanne tsokoki ne aka haɗa cikin aikin yayin aji.
fursunoni:
1. Shirin ya ƙunshi adadi mai yawa na katako da motsa jiki akan ma'auni wanda bai dace da kowa ba.
2. Hitch cikakkun bayanai na kayan aikin motsa jiki suna da alama suna keta yanayin motsa jiki.
3. Bai dace da matakin novice ba, matakin shirin - sama da matsakaici.
Bita akan darasi na baya daga Mark Lauren:
Idan kanaso kasamu lafiyayyan jiki mai kyau tare da kyakkyawan matsayi da karfi da baya, Yi ƙoƙarin yin aiki akai-akai tare da Marc Laurent. Ayyukansa na baya zai taimaka maka ƙarfafa tsokoki, don kawar da matsalolin baya, don sa adadi ya zama siriri da taut.
Har ila yau, don ci gaban tsokoki na postural shine cikakkiyar yoga. Dubi, alal misali, saiti mai tasiri ga jiki duka: Yoganics tare da Catherine Buyda.