Amma wasu lokuta shawarwarin da masu horarwa da masu gina jiki suke da shi sun yi tsayi sosai kuma ba su dace da tsarin rayuwar yau da kullum ba. Me ya sa ka karya kanka da hanyarka ta rayuwa? Yana da kyau a dan kadan canza ayyukan! Yin aiki akan taimako, kokarin gwada tsokoki a kowane kusurwa; canza matsayi na hannu, ƙafafu ko yin saiti uku maimakon na biyu, zaka iya inganta ingantaccen horo. Mun kammala ayyukan a cikin hanyar da za a ɗauka kowane tsoka daga kowane bangare. Wannan zai taimake ka ka sami jiki na jinƙai don raguwar lokaci (kuma a lokaci guda kuma ka ƙona calories 24 hours a rana, 7 days a mako). Ga kowane ɓangaren matsala, za mu bayar da bambance-bambancen guda uku na wannan gwajin. Wannan ba kawai yana bambanta ayyukanku ba, amma yana taimakawa wajen samun kyakkyawan jiki.
Shirin horon
Warke tare da kowane nau'in cardio na minti 5. Yi aiki daya bayan wani. Tsakanin hanyoyin, cire hawan don 30 seconds.
Za ku buƙaci:
• biyu na dumbbells yana kimanin 4.5-6.5 kg
• Bench
• biyu na dumbbells yana kimanin kilo 1.5-2.5
• Fitball
• Aiki
• Daidaita diski
Cika dakatarwa tsakanin tsattsauran hanyoyi. Wannan zai taimaka ma ƙarin aikin ƙwaƙwalwar ƙwayoyin buttocks, da latsawa da hannayensu.
Don ƙirjinka
Koma da baya a kan bangon da ke kangara kuma rike dumbbells yana auna 4-5 - 6.5 a kowane hannun. Cire nauyi a gabanka a kan layin kafada, ƙuƙƙwasa a hankali. Ƙananan juya murƙushewa don haka dumbbells ta rubuta harafin latin Latin. Rike hannayenka zuwa ga tarnaƙi zuwa matakin kirji, rage, juya juya zuwa gare ku. Bugu da sake, yada hannunka kuma, juyawa, fadada goge ga juna. Tsaya karenku dan kadan. Raga hannayenka a karshe kuma ta da su a gabanka zuwa matsayi na farko. Wannan zai zama maimaitawa. Yi 2 saiti na 15-20 repetitions. Sauke nauyin nauyi sosai, ba tare da yin jerks ba, in ba haka ba za ku hadarin ɗaukar tendons. A lokacin da kiwo, yi ƙoƙari ya ɗora nauyin nauyin daidai a kan akwatin kirji, ajiye hannunka kawai dan kadan.
Don baya
Kiša belt na shayarwa a bayan abin da aka kafa a gaba gare ku a matakin kugu. A lokacin da kake yin wani abu mai kwarewa don kyawawan jiki, ka fahimci kullun, ana juyawa dabino a junansu. Ɗauren rubutun, ja da ku a gefen baya zuwa ga tarnaƙi don haka gurasar ta kasance a gefen kirji wanda aka buɗe a kasa. Yi 2 saiti na 15-20 repetitions. Bayan haka, daga wannan matsayi na farko, ɗaga hannuwanku a bayan baya, juya dabino ku ga junansu. Yi 2 saiti na 15-20 repetitions. Canja matsayi na aikin ta hanyar haɗa shi a matakin kirji. Ɗauki baya - gudu, kada ku lanƙwasa yatsun ku! Ka yi ƙoƙarin kawo burbushi a kan kwatangwalo. Yi 2 saiti na 15 repetitions. Ka tsaya tsaye, sanya kafar dama a gaba, ƙugiya tsakiyar aikin ta hannun kafa. Rike grips a kowane hannu. Tada hannayenka a cikin kangi kuma kai su zuwa kashin kafadu, yada yashun a waje. A lokaci guda, yi ƙoƙarin karkatar da hannunka, yada goga zuwa kafadu. Ka rage hannunka kuma maimaita motsa jiki. A karshe maimaitawa, dakatar da hannayenka a matakin ƙwallon ƙafa kuma a yi amfani da gajeren sauƙaƙe 3, kawai zubar da goge don 1 da 2 hours. Yi 2 saiti na 20 repetitions. Sa'an nan kuma, bi da bi, ɗaga hannayenka, ƙuƙwalwa cikin ƙuƙwalwa, kamar dai kuna yin manyan maɗaukaki. Matsar da sauri a minti daya. Kammala wannan tsarin. A ƙarshe, juya hannunka a gabanka, ƙoƙarin kai ga kishiyar kafada. Yi zane-zane na 20 na kowanne gefe.
Ga triceps
Ka kwanta a kan benci a fili, a hannun hagu, riƙe a gabanka wani dumbbell yana auna kilo 1.5-2.5. Raga hannun hagu, ya ɗaga nauyi a kunne na gefen hagu, an juya dabino zuwa gare ku. Sanya dama a kafada hagu. Yi ƙarfin damunka, sa'an nan kuma tanƙwara, ɗauke da nauyin nauyi a wannan lokaci zuwa hannun dama. Wannan zai zama maimaitawa. Yi zane-zane na 20 na kowanne gefe. Zauna a kan benci, danna gaba, rike dumbbell a hannun dama a jiki. Ɗauki nauyi a baya yayin juyar da gobara ta hanyar hanya. Komawa zuwa wurin farawa kuma maimaitawa. Yi 2o repetitions kuma canza gefe. Kammala 2 hanyoyi.
Don kafadunku
Tsayawa ga bango, a hannunka, rike dumbbells yana auna 4-5 - 6.5. Feet a kan nisa na kafadu, a layi daya da juna. Sanya dan wasan motsa jiki tsakanin baya da bangon don tsakiyar tsakiya ya kasance a kan yankin lumbar. Gudun kwallon, sauka a cikin squat (kusurwar tsakanin cinya da shank shine 100C). Hawan sama. Yi hotuna 15. A karshe na tsayawa a cikin motsa jiki har sai dan kadan ya ragu a cikin tsokoki. Hawan sama. Canja matsayi na kafafun kafa: yada su gaba ɗaya, sanya kafafu a kusurwar jiki. Yi karin wasanni 15, a ƙarshen ƙarshe a mafi ƙasƙanci. Kammala kullun ta hanyar kafa ƙafafunku tare. Zauna a kan benci, kuyi gaba, a hannuwanku, rike dumbbells yana kimanin 1.5-2.5. Ka rage su zuwa idon kafa. Ɗaukaka nauyin a gabanka, juya juyawa don haka dumbbells ta rubuta harafin Latina V. Ƙara hannayenka, buɗe dabino zuwa junansu, kuma yada zuwa ga tarnaƙi zuwa tsayi na kafadu. Wannan zai zama maimaitawa. Yi 2 saiti na 15 repetitions. Zauna a kwanciya, lanƙwasa igiyoyinku kuma ku riƙe nauyi a cikin kunnuwa, dabino suna kallon juna. Sanya benci danna sama, juya dabino don kada dumbbells ta rubuta wasikar V. Yi zane-zane guda biyu na saiti 15.
Don ciki
Zauna a kan ma'aunin kwaskwarima, yayata kafafunku daga bene, gwiwoyi kaɗan dan kadan. Hannun hannu a ƙasa a bayanka. Raga ƙafafunka zuwa tsawo na kimanin digiri 45 daga bene. Yi 2 zane na 20-50 repetitions. A kan gaba, ɗauka faifai a hannunka kuma riƙe shi a gabanka a matakin kirji. Ka kafa ƙafafunka a kan nauyin, gwiwoyi sun tsaya a wani kusurwar 900. Nuna diski a madadin, sannan a hagu, to, daidai don kowane asusu na minti daya. Dakata kuma maimaita. A ƙarshe, yi aiki ta cikin ƙaramin latsa: sanya kashin a karkashin ƙwaƙwalwarka, hannayen hannu a kai ka kuma yi tsauraran tsinkaye. Yi 2 zane na 20-50 repetitions.