Girma daga cikin ƙwayoyin maraƙi ba sau da yawa ne akan jiki na mutum. Don haka, mace mafi maƙarƙashiya a duniya na iya samun ƙwayar mai da kuma maras kyau, wanda, a general, yayi magana game da rashin aikin motsa jiki. Ayyuka don asarar hasara na calves ya kamata m da kuma cin lokacin, domin muna magana ne game da tsokoki mai karfi.
Hadadden ƙaddamarwa don rage ƙwayar calves ya ƙunshi sassa biyu - ƙarfafa tsokoki kuma yada su.
Aiki
- Squats - kafafu tare, gwiwoyi suna haɗuwa, hannayensu a hannun hannu, a kan inhalation mu zauna a hankali, mun shimfiɗa hannayenmu, kan fitarwa - mun tashi, muna ɗaga hannunmu ta sama. Yi - sau 20.
- Haɗa tare, hannaye a kan kugu, hawa a kan yatsun kafa da kuma saukewa. Kulla tare, hawa zuwa matsakaicin, janye buttocks. Muna yin sau 20.
- Kusa a kan fadin kafadu, tashi zuwa safa kuma, ba tare da nutsewa ba, muna "ƙafa" ƙafafu a ƙasa - hawaye kan kafa ɗaya, zamu buge ta a ƙasa tare da yatsun, sa'an nan kuma kafa na biyu. Muna maimaita sau 20.
- Mun tsaya a kan diddige kuma muna tafiya gaba da baya - 20 matakai.
- Haɗawa darussan 3 da 4 - yi 10 "suma" tare da yatsunka, to, matakai 10 tare da diddige. Dole ne a yi kimanin abubuwa 10 na wannan aikin don cikakken ƙwayoyin cuta, in ba haka ba za a sami sakamako.
- Talla a kan fadin kafadu, tsaye a kan yatsun kafa, mun ƙidaya zuwa 10 kuma mu sauka. Muna yin hanyoyi 10.
- Mu koma hannun kafa na hagu, tanƙwara kafafu na dama, shimfiɗa ƙwayoyin maraƙi. Da zarar mun durƙusa gwiwa, wanda ya fi karfi. Muna canza kafafunmu kuma mun kasance har zuwa takardun 10. Muna bukatar muyi hanyoyi da yawa.
- Squat, sanya yatsunsu a kusa da safa. Muna janye gwiwoyin mu kuma kafa kafafunmu gaba daya, jiki ya cigaba.
- Don aikin motsa jiki na ƙarshe , muna buƙatar dandamali ko tsayi-mun sanya safa a kan dais, hawa a kan safa, sa'an nan kuma ƙananan sheqa zuwa bene. Sabili da haka muna shimfiɗa tsokoki na ƙuƙwalwa.