Wadannan darussan don dakin motsa jiki za su zo da amfani ba kawai bayan bukukuwan Sabuwar Shekara ba - bayan haka, farin ciki na wuce haddi na iya jira mu a kowane lokaci, kuma kada mu daina! Babban abu shi ne a tuna da darussan da shawarwari na master of wasanni na kasa da kasa ajin a powerlifting Emin Mammadov kuma kada ku manta da Fit adadi Elvira Nemova, wanda, a karkashin jagorancin Emin, ya nuna yadda za a daidai yi wadannan biyar bada. Dukansu malamai ne a cibiyar motsa jiki ta Sporttown.
1. Motsa jiki a kan latsa
Ɗaga jiki sau 15-20, 3 yana gabatowa, tsakanin abin da hutu na 30-40 seconds. Ana yin shi a cikin taki na yau da kullun, amma ba lallai ba ne don kwancewa zuwa ƙarshen - tsokoki suna cikin tashin hankali. Dangane da dacewar jikin ku, zaku iya canza kusurwar injin tuƙi. Idan shirye-shiryen yana da kyau, to, karkatar da injin zai iya zama digiri 45.
2. Huhu
motsa jiki na asali. Yana taimakawa wajen rage kiba da kyau, gyara duwawu, da matse gaban cinya. Kuna iya yin shi a kan tabo, canza ƙafafu, ko tare da matakai, tafiya 4-5 mita. Tare da saiti 3-4, kuna samun kusan matakai 45. Dumbbells ƙarin kaya ne.
3. Latsa kafa
Muna yin motsa jiki da yawa akan kafafunmu: squats, danna kafa. Tun da tsokoki a cikin ƙafafu sune mafi girma, suna ɗora su, muna kashe karin makamashi, ƙona calories. Ana yin wannan motsa jiki sau 30-40 tare da nauyi mai sauƙi.
4. Wani motsa jiki na abs shine ɗaga kafafunku a kusurwoyi daidai.
5. motsa jiki na tsoka na baya, yi 2-3 hanyoyin 15-20 sau. Psoas da hamstrings suna aiki. Motsa jiki ana ɗaukar magani.
"Ya kamata horon ya dauki kimanin awa daya," in ji Emin Mammadov. Minti 15-20 - dumama: motsa jiki na cardio. Sannan mintuna 40 na motsa jiki mai tsanani na asarar nauyi. Hutu tsakanin saiti ya zama ƙanana - 30-40 seconds. Hakanan kuna buƙatar gama aikin motsa jiki tare da nauyin cardio - akan keken motsa jiki, injin motsa jiki.