Ayyuka na ban sha'awa basu da kyau a horo a gida. A matsayinka na mai mulki, mutane suna shirye su yi ayyuka na yau da kullum, suna gaskata cewa wannan yafi amfani. A gaskiya ma, ƙaddamar da gwagwarmaya na dindindin yana da kyau mai taimakawa wajen rasa nauyi da kuma samun tsokoki mai kyau, kuma yana da kyau amfani da su a kai a kai.
Ayyuka masu mahimmanci: amfanin
Ƙananan damuwa ba wani abu ba ne ga mutum fiye da wanda ya dace. Alal misali, ƙayyadaddun gwaji ga kashin baya shine abu mafi mahimmanci ga jiki, saboda tsokoki tare da kwayar suna kira don tallafawa shi a sauti.
Amfanin irin wannan gwajin na iya zama daban. Rashin wutar lantarki na rabin ƙarfin yana ba da karfi akan nauyin ƙwayoyin tsohuwar fata, wanda mafi yawan rayuka daga rayuka. Irin wannan kayan ne mafi kyau ga nauyi asara da mai kona , musamman idan da za'ayi bayan tsauri ...
Ayyukan da suka dace a cikin karfi sun haɗa da filasta tsoffin fata, wanda zai haifar da karuwa a karfin muscle kuma kara ƙarfin. A kan wannan, an gina ƙwayoyi masu yawa na gymnastics wasan kwaikwayo, wanda ba shi da wani tasiri fiye da motsa jiki.
Saboda damuwa mai mahimmanci akan zuciya da jini, irin wannan gwajin ba a bada shawara ga mutanen da ke fama da cututtuka daga wannan wuri ba.
Ayyuka na dasu don asarar nauyi da kuma latsa
Yi la'akari da jerin samfurori masu ban sha'awa da masu tasiri waɗanda ke ba ka damar saurin sauri ka kawo jikinka ga siffar, ƙona ƙona da kuma sautin tsokoki. Yi su mafi kyau a hade tare da gwagwarmaya dasu (a cikin rabin rabi na zaman) don haɓaka halayensu.
- Ƙararrawa masu tasowa. Yi la'akari da kwance, kada ku tura turawar gaba ɗaya, amma har zuwa tsakiyar, zauna a cikin wannan matsayi kuma ku riƙe shi har tsawon lokacin da zai yiwu.
- Don ƙwanan ƙwayoyi. Tsaya a mike, hannuwan hannu a cikin kulle a ƙananan ciki, itatuwan dabino zuwa sama. Yi ƙoƙari, kamar kana so ka karya kulle tare da gefenku a wurare daban-daban. Tallafa akan aikin ƙafar.
- Don ƙananan tsokoki. Yayin da yake tsaye, shimfiɗa hannunka a matakin kirji kuma ya kwanta dabino a hannun hannunka. Sa hannunka a kan juna a farkon rabin zuciya, to, maxally.
- Don triceps. Tsaya a gwiwoyinku a gaban ɗakin, ku sanya hannayenku akan shi (tare da hannayen ku ƙasa). Tuga a kan tayi tare da dukan ƙarfinka.
- Don biceps. Ka tsaya tare da hannunka kan kanka, yada shimfidawanka a tarnaƙi. Layin ya kamata a danna kan kai.
- Ga dan jarida. Ku kwanta a baya, ku shimfida kafafunku kuma ku huta a ƙasa. Koma kafayenka daga bene, shimfiɗa hannunka zuwa gaba. Feel yadda za a lalata jarida na ciki.
- Don ƙwaƙwalwar ƙwayoyin ciki. Tsaya a mike, tanƙwara hannayenka a gefe. Jingina sai hanya ɗaya, to, gefe ɗaya, tabbatar da cewa ƙashin ƙugu ya zama marar tushe.
- Ga tsokoki na baya. Tsaya da ƙafãfunku a kan igiya ko igiya, riƙe da iyakar a hannuwanku, kuma, kunna gaba tare da lanƙwara a baya, cire shi.
- Ga tsokoki na baya. Ku kwanta a kasa a cikin ciki, sanya hannayenku a kan kanku kuma kunyi kyau a cikin baya.
- Ga ƙafafu. Tsaya tare da baya zuwa ga bango, ƙara mita daya zuwa tsawon ƙafafun gaba. Ƙafar da ke baya, danna kan bango. Bayan haka, swap da kafafu. Faɗakar da hankalin da ke cikin kwatangwalo.
Ya kamata a lura da cewa kafin a yi amfani da dakin da kake bukata na dumi-daki : juye dakunan, cire tsokoki, yi karamin karago don dumi, don haka dukkan tsokoki suna shirye don motsa jiki kuma basu da lafiya bayan horo. A ƙarshen ƙa'idar tsawo da aka so.