Shin aikin "Addu'a", a tsaye a gaban madubi a cikin bayanin martaba - za ku ga yadda muscle ke aiki da kirji.
Walking on site
1. Ɗaga hannunka zuwa ƙafarka.
2. Yin tafiya tare da lokaci ɗaya tare da ƙungiyar motsa jiki ta hannu a cikin kafaɗa a cikin kafa (sau 10).
3. Ci gaba da tafiya + ƙungiyar motsi a baya (sau 10).
Jira tare da hannunka
1. Feet a kan ƙafar kafada, makamai tare da jiki.
2. Ɗauki hannayenka, mayar da su cikin motsi daga kanka, kamar farawa.
Feel da tashin hankali na pectoral tsokoki.
4. Bi zakuyi.
Muna maimaita sau 15.
"Squeezing"
1. Sada ƙafar kafada baya.
2. Ɗauki tawul a cikin hannu.
3. Raga hannayenka zuwa matakin kirji kuma ya shimfiɗa a gabanka.
4. Hanyar hannu don karkatar da tawul a wurare daban-daban (sau 20).
Gano don bango
1. Tsaya a nesa da 50 cm daga bango, ƙafa ƙafa ƙafa baya.
2. Ɗaga hannunka gaba kuma latsa hannunka akan bango (sau 20).
Tsutsa
1. Sada ƙafar kafada baya.
2. Raɗa makamai tare da mai fita zuwa matakin kirji.
3. A hankali, yada hannuwansa a tarnaƙi, shimfiɗa mai ƙwaƙwalwa.
4. Rufe matsayi kuma ninka hannunka a kan kirji (sau 10).
Raga hannayenka sama da kai ka kuma sake maimaita motsi na kwance - a kan kanka (sau 10).
1. Feet a kan nisa daga kafadu, hannaye don shiga kafin nono.
2. Haɗa dabino a gaban kirjin kuma danna dabino ɗaya akan ɗayan, yin ƙoƙari (akalla sau 30).
Zauna da kwance "dabino a kan tebur"
1. Zauna a kujera a gaban teburin.
2. Ku ajiye dabino a kan teburin kuma a sake buga shi tare da hannunku (sau 20 a kowace).
"Lizard"
1. Ku kwanta a ciki, ku sanya hannayen ku a kafaɗun ku (ko hannayen ku a kan ku).
2. Sannu a hankali sama da ɓangaren ɓangaren akwati.
3. Kulle matsakaicin matsayi na 25 seconds.
4. Ƙananan akwati zuwa bene. Maimaita sau 10.
"A Turkiyya"
1. Zauna a "a cikin Turkiyya", tanƙwara hannayenka a gefuna, danna karen kan jikinka.
2. Yatsunsu don sanya a kafaɗa, ci gaba da alhakin kafada kuma motsa kafadu a madadin (kamar dai a cikin da'irar) - sama, baya, ƙasa da gaba.
Turawa
1. Ku kwanta cikin ciki.
2. Sanya hannayenka a ƙasa, dagawa jikin.
3. Kashe ƙasa, mafi mahimmanci daidaita hannayenka (akalla sau 10).
"Libra"
1. Ɗauki dumbbells, karya a kan baya, yada hannayenka tare da dumbbells 1.5-2 kg kowace.
2. Sau da hankali ta daɗa tsinkaye da dan kadan a hannayen hannu tare da dumbbells (sau 10).
Yi aikin a kan benci mai zurfi (ko kuma a kan ɗakuna biyu), kwance tare da shi.
Dole ne goyon baya ya riga ka dawo, amma sai tsokoki za suyi aiki daidai.
1. Zauna a kan kujera.
2. Ɗauki dumbbells a hannun biyu
3. Sanya hannun dama tare da dumbbell tare da hip, da hagu zuwa sama a matakin kirji.
4. Ba tare da kunnen doki a cikin kangi ba, canza canjin hannun.
Maimaita sau 10.
Domin yin waɗannan darussan, ba za ku buƙaci ba kawai karin lokaci ba, amma har ma na dabara na musamman. Ayyukan waɗannan darussan na buƙatar caji na musamman kuma don haka ba zai dace da kowane yarinya ba. Bayan haka, mutane da yawa suna da nakasa ta jiki da cututtuka.
Idan, alal misali, yarinyar ta sha wahala daga asibiti, za a iya dakatar da shi daga nau'o'i daban-daban a kan simulators, kuma hakika wani aiki na jiki. Sabili da haka, na farko, dawo da lafiyar ku zuwa al'ada, sannan kuyi aiki daban.