Nemo wakili na kyakkyawan rabi na bil'adama, wanda ba zai so ya zama kafafu mai kyau da kyau, tabbas ba zai yiwu ba. Don cimma sakamako mai kyau, dole ne ka rika yin saiti a cikin saiti. Idan babu lokacin yin aiki a gym, yin aiki a gida.
Mafi kyawun kafa
Ya kamata a yi horon horo sau 2-3 a mako, farawa daga rabin sa'a kuma kawo tsawon lokacin zaman zuwa awa daya. Don samun nasarar, dole ne a maimaita darussan a hanyoyi masu yawa, yin abubuwa 12-15. Fara, kamar yadda ya saba tare da dumi, don wanke tsokoki.
Mafi mahimmancin kafafun kafa:
- Squats tare da tsalle . Tabbas, classic sit-ups ne tasiri, amma mun bayar da shawarar yin la'akari da ƙarin rikitarwa version. IP - tsaya tsaye, riƙe hannunka ƙasa. By hanyar, za ka iya ɗaukar dumbbells . Ɗawainiya - kunkuma kafin gwiwa ba ya samar da kusurwar dama, yayin da hannayensu suka ja da baya don yin motsi. Sa'an nan kuma yi tsalle mai tsalle, ya ɗaga hannunka. Nan da nan bayan wannan, yi wani filin wasa , saukowa a kan kafafun kafafu.
- Babban hare-hare . Kyakkyawan motsa jiki don ƙafafu ga 'yan mata, wanda ya ba ka damar samun kaya mai kyau. IP - tsaya a mike kuma shimfiɗa hannunka a gabanka Ɗawainiya - Tare da kafar hagu ka ɗauki babban mataki a gefen, karkatarwa kafin cinya bai kai ga layi ba tare da bene. Bayan haka, tashi, kafa mataki na hagu zuwa gefen dama. Gaba ɗaya, a lokacin motsa jiki kafafu na dama ba shi da tushe. Sai kawai komawa IP kuma sake maimaita wannan a cikin wani shugabanci.
- Makhi . IP - tsaya a kan duk hudu, saka hannunka a matakin kafa. Ɗaga kafafun kafa na dama, a durƙusa a gwiwa har zuwa kusurwar kashi 90. Yana da muhimmanci cewa diddige tana nunawa sama, da kuma hagu na hagu a kan ƙafar. Raga kafafu na dama sau 15-20, sannan ka riƙe shi a saman aya don 5-10 seconds. sa'an nan kuma rage shi.