An yi aikin horo ko ƙaddamarwa don waɗanda aka raunana (eh, shigar da shi) don yin fasali 30 kamar yadda aka rubuta, sannan 30 kamar dumbbells, sannan 30 sit-ups. Lokacin da mahaukaci ya rinjaye ka a horarwa, ba za ka iya magana game da ba da kai ba, kuma ba tare da sadaukarwa ba, babu asarar nauyi.
Saboda haka, a yayin horo na horo don lokaci mafi kankanin ya rushe dukkanin kungiyoyin tsoka, yayin da ake yin gwaje-gwaje a hanzari da sauri, tare da takaitacciyar taƙaitaccen lokaci.
Wannan hanya na horo na aikin radiyo za ta kunna metabolism zuwa manyan wurare waɗanda ba a taɓa gani ba, ka ƙone yawan adadin kuzari da kuma kawo wannan gajiya da kowane mai horar da kansa ya yi mafarki.
Wani kuma aikin gyaran gyaran aikin aiki shi ne cewa kai kanka zai iya canzawa kuma ya canza motsi a cikin "da'irar", wanda ke nufin cewa kowace rana za ku sami sabon shirin da bazai haifa muku ba, kuma ba zai dace da nauyin tsokoki ba.
Aiki
- Mun cire sama a kan ma'aunin kwance - wannan aikin motsa jiki ne mai yawa. Ya kamata a yi a farkon wasan kwaikwayo, idan dai kana da ƙarfin.
- Kashe-rubucen a kan ƙananan shinge.
- Latsa mashaya a kan benci mai zurfi - mun cire mashaya daga counter, ƙananan shi zuwa kirji kuma tada shi sama, shimfiɗa hannunmu da sakewa. Nauyin aikin wannan aikin ya zama kashi 30% na saba, saboda yanzu ba mu maida hankalin ba a kan benci ba, amma a kan fadin dukkanin kungiyoyin muscle. Kada ka manta: ba mu hutawa tsakanin ayyukan.
- Don shayar da tsokoki na makamai da kafadu, zamu yi tsinkaye. Muna tsaye yana fuskantar filin bango. Mun sanya kashin jikinmu a kan bangon da ba za mu iya ba, ƙananan jikin mu kuma tada shi. Hands a gaban kirjin.
- Yi tura-ups tare da riko da ƙarfi (wani sauƙin sauƙi - akan gwiwoyi).
- Makhi ya ajiye tare da dumbbells. Matsayi na farawa yana tsaye, hannayensu tare da dumbbells a matakin hip. Mun ɗaga dan kadan dan kadan a hannayen hannu zuwa matakin ƙafar.
- Yi motsa jiki a kan tsutsa a cikin tsaka a kan ƙananan ƙananan. Mun cire kafa sau 50 kuma sauya kafa.
- Ruwawan kafafu da ke kwance a ciki a kan benci shine motsa jiki a kan buttocks . Muna yin gyaran kafafu sama, sa'an nan kuma mu ci gaba da tayar da kafafu tare da dilution zuwa gefe.
- Kwanƙwasawa a durƙushe a cikin wani crossover.
- Tsawon lokacin sake zagayowar motsa jiki yana da minti 20. Ya kamata a yi daga ɗaya zuwa uku laps da horo, zai fi dacewa kowace rana. Wannan zai baka izinin hada horo da sake dawo da tsoka.