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jimnastik hareketleri resimliyorum yapılmamış

Vücudunu şekle sok. Ama önce kollarını. Uzun zamandır yaptığın diyetlerden sonuç alamıyorsan egzersizlere ağırlık verme zamanı geldi demektir.

Özellikle vücudun en zor şekle giren kollarına daha fazla zaman ayırmalısın.

Bayanlara özel jimnastik hareketlerini sizlere resimli olarak sunuyoruz.

Resimli jimnastik hareketlerine bakarak sizde bu jimnastik hareketlerini uygulayabilirsiniz.

Çömel ve zıpla
1- Vücudunun ağırlığını tam olarak kollarına ver
2- Öne doğru zıplayarak ilerle
3- Ayağa kalk ve kollarını da yukarı kaldırarak zıpla
Bu hareketi her gün üç set olarak 15 defa yaparsan hem kolların şekillenir hemde karın kaslarını çalıştırmış olursun.

Şınav çek
1- Bacaklarını dizlerinden büküp kollarına ağırlık ver
2- Hafifçe öne doğru eğil
3- Dizlerinin üzerinde şınav çekmeye devam et
Bu hareketi her gün üç set olarak 15 defa yap. Bu şekilde kollarını üç hafta içinde istediğin şekle sokabilirsin.

Dumble’lar iş başında
1- Ellerinde ağırlıkları tutarken dimdik dur kolların yukarıda olsun.
2- Hafifçe dizlerinin üzerine eğil.
3- Tam olarak dizlerinin üzerine otur.
Bu hareketi her gün üç set olarak 15 defa yap. Bu hareket hem kollarını güçlendirecek hemde bacaklarının üst kısımlarındaki yağları eritir. Bacakların üç hafta içinde şekle girecektir.

Hareketlere ek olarak yürüyüş ve aerobik yapabilirsin. Eğer fazla kilon yoksa haftanın üç günü 45 dakikalık bir aerobik programı sana iyi gelecektir. Fakat fazla kiloların varsa ve bu hareketler sana yetmiyorsa her gün bir saat yürüyüş ve haftanın bir günü de 45 dakikalık aerobik programına katılabilirsin.

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