Hips da Kayan Aiki mara Kyauta da Zaku Iya Yi Cikin Minti 10

Wadatacce

• Sumo Squat tare da isa ga gefen
• Koma Curtsy + Punch
• Madadin Jump Lunge + Crunch Tsaye
• Crouching Side Crunch
• Crunch zuwa Full Side Plank
• Zauna-Up zuwa Glute Bridge
• Bita don

Shirya don ƙara ƙarfi da sautin duk tsakiyar ɓangarenku da ƙananan jikinku tare da wannan motsa jiki na mintina 10 wanda aka ƙera don sassaka kwatangwalo da kugu.

Wannan aikin motsa jiki yana haɗawa da motsa jiki mai ƙarfi mai ƙarfi wanda tabbas zai bar muku zafi, gumi mai ɓarna (ta hanya mai kyau). Kowane motsi zai haɗu tare ba tare da matsala ba tare da motsa jiki na ƙarfafawa da ƙananan motsa jiki don samun sakamako a cikin rabin lokaci. Kuma saboda wannan aikin na yau da kullun yana buƙatar kayan aikin sifili da ƙaramin sarari, zaku iya yin shi a ko'ina.

Kuna son yin gumi har ma? Maimaita wannan na yau da kullun sau ɗaya zuwa sau biyu don motsa jiki na minti 20 zuwa 30. (Kuma idan kuna son ƙara wasu aikin jiki na sama, ɗauki wannan motsa jiki na minti 10 na triceps daga baya.)

Sumo Squat tare da isa ga gefen

A. Tsaya tare da ƙafafu tare, hannaye a bayan kai tare da yatsun hannu suna nunawa ga ɓangarorin.

B. Tsalle ƙafafunsa fiye da faɗin kwatangwalo, yatsun yatsun hannu, da ƙasa zuwa cikin sumo squat.

C. Crunch torso zuwa dama don taɓa yatsun dama zuwa ƙasa a bayan diddige ta dama, sannan komawa tsakiya. Maimaita a gefe kishiyar.

D. Yi tsalle ƙafafu tare don komawa zuwa matsayi na farawa. Maimaita na minti 1.

Koma Curtsy + Punch

A. Tsaya tare da ƙafafu tare, makamai a shirye a gaban fuska.

B. Tare da ƙafar dama, koma baya da hagu, ragewa zuwa cikin abin ɗamara.

C. Latsa cikin ƙafar hagu don tsayawa, tuƙi gwiwa ta dama har zuwa babban gwiwa, da bugun hannun hagu a ƙasan gwiwa zuwa dama.

D. Juya motsi don komawa zuwa gajeriyar juzu'i kuma fara wakilci na gaba. Ci gaba don minti 1, sannan maimaita a gefe guda.

Madadin Jump Lunge + Crunch Tsaye

A. Tsaya tare da ƙafafu tare, makamai a bayan kai tare da yatsun hannu suna nunawa zuwa ɓangarorin.

B. Bigauki babban mataki da baya tare da ƙafar dama, ragewa cikin lunge na hagu.

C. Jump and switch, saukowa a cikin kafar dama.

D. Latsa cikin ƙafar dama don tsayawa, shura ƙafar hagu gaba da buga yatsun hannu da hannun dama.

E. Nan da nan ƙasa da baya zuwa cikin ƙafar dama, sannan tsalle kuma canza don fara wakilci na gaba. Maimaita na minti 1.

Crouching Side Crunch

A. Ku durƙusa a gwiwar dama tare da ƙafar dama a ƙasa, hannaye a bayan kai tare da gwiwar hannu suna nunawa zuwa sassan. Swing ƙafar dama zuwa hagu don haka shin dama yana daidaita zuwa ƙafar hagu don farawa.

B. Latsa cikin ƙafar hagu don tsayawa, tuƙi gwiwa ta dama zuwa gefe, ƙwanƙwasa don ƙoƙarin taɓa gwiwa ta dama da gwiwar hannu na dama.

C. Sannu a hankali koma baya zuwa matsayi na farawa, danna gwiwoyin dama zuwa ƙasa. Ci gaba na mintina 1, sannan maimaita a gefe guda.

Crunch zuwa Full Side Plank

A. Kwance fuska a ƙasa tare da shimfida kafafu, hannun dama a bayan kai tare da ɗora hannu yana nuna gefe.

B. Fitar da gwiwa na hagu zuwa kirji da murza gwiwar gwiwar dama gaba don kokarin taba gwiwar hannu zuwa gwiwa.

C. Saki, sannan nan da nan mirgina gefen hagu kuma danna sama a cikin katako na gefen dabino na hagu, hannun dama yana kaiwa zuwa rufi.

D. Ƙasan kwatangwalo, sannan mirgina baya don fara wakilci na gaba. Ci gaba don minti 1, sannan maimaita a gefe guda.

Zauna-Up zuwa Glute Bridge

A. Kwance fuska tare da danne diddige cikin kasa, gwiwa yana nuna sama, da hannun dama a bayan kai. Ana miƙa ƙafar hagu madaidaiciya a cikin iska a layi tare da cinya ta dama.

B. Latsa cikin diddige dama don ɗaga kwatangwalo daga ƙasa gwargwadon iko.

C. Ƙashin kwatangwalo na baya zuwa ƙasa, sannan a ɗaga sama don taɓa hannun dama zuwa yatsun hagu.

D. Ci gaba don minti 1, maimaitawa a gefe guda.

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Bita don