Ayyuka na asarar hasara na baya, kamar sauran matakan da za a yi da asarar nauyi, ya kamata a yi amfani dashi tare da wasu fasahohin. Kamar yadda ka sani, ƙoda mai ƙyama ba zai yiwu ba: idan ka rasa nauyi, to, ka rasa nauyi gaba daya. Amma darussan daga ɗayan baya a baya zai taimake ka ka kara matakan matsalar kuma ka samar da kyakkyawar kalma mai kama da hankali a kan kansa.
Don haka, bari mu ga abin da ake amfani da baya don buƙatarku:
- Aiki don cike da tsokoki. Yi la'akari da ƙaryar, kamar dai kuna gab da ɓarna. Tashi a cikin ciki, shimfiɗa jikinka, saɗa rassan kafada, jira game da minti daya. Bayan haka, ka cire hannun ɗaya daga bene kuma kaɗa ɗaga hannunka a baya. Wannan ya kamata a yi a hankali cikin 20-30 seconds. Bayan wannan, sake dawowa hannunka, cire hannun na biyu daga ƙasa sannan kuma maimaita motsa jiki. Sa'an nan kuma shakata. Maimaita dukan aikin sau 3 daga fara zuwa gama.
- Yi la'akari da ƙaryar, kamar dai kuna gab da ɓarna. Tashi a cikin ciki, shimfiɗa jikinka, ku mike kafatsan kafada. Canjin jiki yana canjawa zuwa rabi na jiki - alal misali, hannun dama da kafa. Hagu na hagu ya watsar da bene, kuma ya dauke hannun hagu. Jira 30-60 seconds. Sa'an nan kuma ƙaddamar da hannu da ƙafa kuma ku yi motsa jiki kamar wancan don gefe ɗaya. Kammala motsa jiki sau 3.
- Ƙasar motsa jiki don baya, wanda ke da kyau a cikin jiki. Sanya wani dumbbell kimanin kimanin kilo 2 a kusa da kai. Rarrabe daga gwiwoyi, da hannu guda, ɗauki dumbbell kuma cire shi zuwa wuyansa, sa'an nan kuma komawa zuwa wurin farawa. Bayan wannan, sake yin tura-up kuma sake maimaita
dumbbells na daya bangaren. Ci gaba har sai kun cika 20-ups. Maimaita duk aikin a cikin hanyoyi uku. - Irin wannan motsi na babba baya ma yana da kyau, dace da sashin ƙananan. Rashin kwance a ciki, ya kakkafa kafafu da hannuwan daga bene. Hannun hannu suna turawa gaba, safa takalma sukan koma baya. Yi gajeren gajere tare da hannuwanku da ƙafafunku - sannan kuma lokaci daya, sannan kuma a baya. Ci gaba don minti daya. Sa'an nan kuma kwantar da hanyoyi biyu.
- Ku kwanta a ƙasa, ku ɗora hannuwan ku a kan yatsunku, da ƙafafunku a kan yatsun ku, ku ajiye jikin ku madaidaiciya. Koma gwiwa ɗaya zuwa kirji kuma kunna baya, sa'an nan kuma maimaita wa juna. Yi 3 saiti na 20 repetitions.
Ka tuna: don cire mai daga baya, dole a yi motsa jiki a kai a kai! Wato, ya kamata ka ware kanka 3-4 kwana a mako, wanda kake gudanar da aikin zama na cikakken lokaci. Idan aikin daga mai a baya yana da karin kayan abinci masu dacewa, sakamakon zai kasance da sauri.