Apr 09

Evdə qarın əzələsi çıxarmaq üsulu

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Evdə qarın əzələsi çıxarmaq üsulu

Bu yazıda, hərəkətlərinizin nəticələrini həftədə bir neçə dəfə və müntəzəm pəhriz ilə evdə işləməyə başlaya bilərsiniz. Amma yaxşı bir həyata planı etmədiyin və pişiklərinizə diqqət yetirməsəniz, etdiyiniz bütün işlər boşa çıxır və bu təlimlər sizə heç bir fayda verməyəcəkdir.

Bütün qarın hərəkətləriniz üçün çəkməyi unutmayın. Bu hərəkət sizin xaç kaslarınıza da kömək edəcəkdir.

Mekik

Arxasında yat. Dərin nəfəs alın və mədəinizi içəriyə çəkin və bədəninizdən 45 dərəcə qaldırın. Bədəninizin yuxarı hissəsini, dizinizlə deyil, çəkin. Əks təqdirdə boyun ağrısına səbəb ola bilər. Hərəkətdən iki ilə üç saniyə sonra gözləyin və sonra başlanğıc mövqeyinə qayıdın. Bu hərəkətdən 15 dəstdən ibarət 3 dəst qurun.

Side Tərəfləri Run

Ayağa qalxın və çəkin. Ayağınızı düz tutun və əllərinizi hər iki tərəfə tutun. Sağ və sol əyilmək. Üst bədəninizi ayaqları altına alın. Bu hərəkət sizi ayağa qaldıracaq və qarın və aşağı geri kaslarınızı işləyəcək. Bu hərəkəti 3 setdən 15 dəstə tətbiq edin.

Tərslərin dönməsi

Dik dikarkən, çəkin, yuxarı bədəninizi soldan sağa döndərin, ayaqlarınızı sabit tut. 3 dəstdən ibarət 10-15 dəsti tətbiq edin.

Double Shuttle

Siz ikiqat servislə daha aşağı karınca əzələləri inkişaf etdirirsiniz. Sırtınızı yatırın, ayaqlarınızı qaldırın və 90 dərəcə bir açı verin. Pəncələrinizi paralel saxlayın. Üst cəsədinizi zəmindən 45 dərəcə qaldırmaq üçün dərin nəfəs çəkin və çəkin. Bunu etdiyinizdə, 2-3 saniyəlik dayandırın və başlanğıc vəziyyətinə geri qayıdın. 3 dəstdən ibarət 10-15 dəsti tətbiq edin.

Rəylər

Rəy

2.130 şərh

2 pinq

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