"Yaya ina son karami da karamin jaki. Kuma kuma cire wannan mai daga ciki kuma ka karfafa hannunka ... Me yasa ba zan iya kawar da cellulite ba? ". Sauti saba? Yaya sau da yawa muke tunani game da canza sassa da dama, amma a ƙarshe mun sami latsawa a ƙarƙashin takarda mai yawa ko ƙananan sakamako? Allwomen ta san abin da kuke bukata! Harkokin ƙonawa mai tsanani mai tsanani "TOP 8 aikace-aikace na jikin jima'i" zai canza yanayinka gaba daya. Bari mu fara? :)
Wani kuskuren masifa da cewa mafi yawan mutanen da suke so su rasa nauyi suna kula da kawai sashi na jiki. Alal misali, ba ka son ciki "kana buƙatar gaggawa ka danna latsawa," saboda haka muna samun kwakwalwa masu iko da aka rufe da mai kyau mai kyau. Na biyu: Na yanke shawarar yin famfar jakar, amma akwai matsaloli tare da cellulite. Na sutura da tsokoki na ƙuƙwarar zuwa ƙananan nutlets, kuma cellulite ya kasance ko, mafi muni, alamomi sun bayyana. "Ina ina kuskure? Me yasa ban rasa nauyi ba? Wasanni ba nawa ba ne! :( »Ko da yake naka ne, idan burin shine ya rasa nauyi, to, kana buƙatar gabatarwa mai ƙonawa. Idan ba tare da su ba, to, ba za ka sami adadi mai zurfi ba. Ka ɗauka a matsayin abin da ke gaba da gaba don aiki a kan jiki mai lalata!Ayyuka mafi kyau don rasa nauyi a gida
1. Börp - wani Burpee
Aiki mafi mahimmanci da kuma tasiri ga dukan jiki. Abin da yake aiki:- Latsa
- Baya
- Triceps
- Hanya
- Chest
- Caviar
- Ajiyayyu
- Girma
- Dukan jiki
- Matsayi matashi tare da girmamawa sosai. Zaɓi wuri mafi matsayi.
- Mun yi tsallewa don kasancewa cikin matsin turawa.
- Muna raye lokaci guda.
- Muna yin tsalle kamar gwiwoyi - a karkashin kirji.
- Muna tashi sama.
- Mu maimaita.
2. Hanya Kwallon Kayan Gwajiyar Pike-UP Single Leg
Kyakkyawan hanyar yin aiki da ƙwayar tsoka. Kada ka firgita cewa kana buƙatar tura kanka. Gwada shi - yana da sauki sosai! :)- Ƙungiyar muscle taƙama
- Trapezium
- Baya
- Ajiyayyu
- Matsayi na yoga "kare kare".
- Muna dauke da kafa ɗaya a matsayin mai yiwuwa.
- Rika tare da kafa ka tashi sau 10.
- Mun canza kafa kuma muyi karin sau 10.
3. Jumping a cikin rabin-squat da wani fam na hannu Clap Jacks
Aiki mafi sauki don ƙona mai a jikin jiki + cardio. Abin da yake aiki:- Hannun daga yatsa zuwa kafada
- Baya
- Latsa
- Kwas
- Ƙarin ciki na cinya
- Dukan jiki
- Mun yarda da matsayin T. Hannuna a tarnaƙi a layin daya, kafafu kadan da fadi da kafadu, dabino sunyi gaba.
- Muna yin auduga a gaban kanmu, mun rage tsalle na ƙafafunmu, dan kadan a kan gwiwoyi.
- Muna komawa zuwa matsayin T.
4. Jumping a cikin harin
Karfin nauyi a jikin jiki, jaka da kafafu. Ana samar da kayan aiki masu mahimmanci! Abin da yake aiki :- Ajiyayyu
- Girma
- Lower Press
- Ƙananan baya
- Dukan jiki
- Matsayin mahaukaci tare da raguwar kafa a gwiwa.
- Muna canza kafafunmu a matsayi na farko.
5. Squats tare da hannayen hannu
Hanyar gargajiya na gargajiya, rikitarwa ta hannayen hannu. Na gode da wannan aiwatar, duk baya da hannayensu suna da hannu. Ƙarin buƙata a kan buttocks da kwatangwalo.- Girma
- Ajiyayyu
- Bazawa: baya, kafadu, hannu, latsa
- Tsayi tsaye, hannaye a saman a kan layin daya tare da kai.
- Muna kukan.
- Mu koma zuwa. n.
6. Gudun Jummawa Sun Kashe
Haɗin gwiwar tare da matsayi mai mahimmanci da aiki. Yana aiki sosai a baya da kafafu. Abin da yake aiki:- Baya
- Latsa
- Ajiyayyu
- Kwas
- Mutuwar jiki: ƙungiyar tsoka mai tausayi
- Matsayi na bar a kan mike makamai.
- Muna yin lungi hagu a gaba don haka kafa yana kusa da dabino.
- Muna canza kafafu ta tsalle. Ƙafar dama a gaban ƙafar dama.
7. Yana shiga cikin mashaya a daya hannun
Aiki na karshe na sake zagayowar don ci gaba da tsokoki na kagu da kuma latsa. Abin da yake aiki:- Loin
- Madaidaiciyar dan sanda da kuma gefe
- M: Hands
- Matsayi na mashaya tare da girmamawa a daya hannu kuma yada kafafu a kan nisa na kafadu.
- Muna yin juyawa a gefe na gefe ɗaya, yana durƙusa gwiwa ga kirji.
- Muna komawa zuwa wurin farawa. Sau 15.
- Mun canza hannun kuma maimaita sau 15.
8. Rike kamar ball
Harkokin motsa jiki yana kawar da damuwa daga kashin baya. Bambanci na wani karamin lokaci kafin sake maimaita motsa jiki mai zafi. Abin da yake aiki:- Dakatar da tsokoki na baya, wuya
- Ana miƙa karkatattun hanyoyi
- Muna zaune a gefen katako, janye kafafunmu zuwa kan kanmu kuma mu rufe hannayenmu da hannunmu.
- Koma baya, muna juyawa kamar ball.
- Mu koma wurin farko tare da karamin jerk. Hannuna ba sa kayar da ƙananan kafa.