Wannan Motsi na Ƙarshe na Minti 10 An ƙera shi don ƙona tsokoki

Wadatacce

• Mai yanke kai
• Mirgine Koma don Tsalle
• Tura-Up
• Ipsilateral Side Lunge
• Renegade Row
• Sakin Hannun Burpee
• Bita don

Yana iya zama mai ban sha'awa sosai don jefa cikin tawul a ƙarshen motsa jiki. (Kuma a wasu kwanaki, yin aiki gaba ɗaya na iya zama babban nasara.) Amma idan kuna da sauran abin da za ku bayar, jefa ƙalubalen ƙarshe a ƙarshen aikinku na iya zama mai fa'ida sosai. Isar da maƙasudin ƙonawa a ƙarshen zaman motsa jiki zai taimaka muku samun nutsuwa tare da matsawa ƙetaren adadin kuzari mai ƙonawa da ƙarfin ƙarfi sakamakon. (Ga yadda za ku tura kanku lokacin da kuke yin aiki solo.)

Wannan motsi na mintuna 10 na motsawa daga Barry's Bootcamp da mai koyar da Nike Rebecca Kennedy an tsara shi don a ɗora shi zuwa ƙarshen motsa jiki don ɗaukar ku zuwa ƙarshen waccan matakin. (Kana so ka mai da hankali musamman akan ainihin ka? Ƙara waɗannan darasi huɗu ɗin ma.) Ya rage naka don tura kanka zuwa iyaka. Ba muna tambayar ku da yawa ba-kawai wakilai masu tsafta guda biyar na waɗannan motsi shida.

Yadda yake aiki: Yi kowane motsi don adadin reps da aka nuna. Bayan zagaye daya, kun gama.

Za ku buƙaci: A kettlebell da saitin dumbbells

Mai yanke kai

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin kwatangwalo, kettlebell a ƙasa tsakanin ƙafa. Matsa gaba a kwatangwalo don ƙwace hannun kettlebell, tare da mayar da kai tsaye.

B. Tsaftace kettlebell har zuwa kirji: ɗaga jikin sama don tsayawa, ɗaga gwiwar hannu sama. Sa'an nan ku ɗora su kusa da haƙarƙari, juyawa don riƙe kettlebell ta ƙahoni, kasan ƙararrawa har yanzu yana fuskantar ƙasa.

C. Tare da kettlebell a gaban kirji, yi tsugunne.

D. Tsaya, danna kettlebell kai tsaye sama.

E. Juya motsi don komawa zuwa matsayi na farawa.

Yi 5 reps.

Mirgine Koma don Tsalle

A. Tsaya tare da ƙafafu tare, riƙe dumbbell a kowane hannu ta gefe.

B. Tafi ƙasa don zama a ƙasa, mirgina baya a kan wuyan kafada tare da durƙusa gwiwoyi. Gwiwoyi suna kusa da haƙarƙari, lanƙwasa a digiri 90, suna riƙe dumbbells a tsayin maɓallin ciki.

C. Gungura gaba don komawa ƙafa da tsalle, dumbbells ta gefe. Kasa a hankali kuma nan da nan mirgina baya don fara wakilci na gaba.

Yi 5 reps.

Tura-Up

A. Fara a cikin babban katako.

B. Ƙarƙashin ƙirji har sai gwiwar hannu sun samar da kusurwa 90-digiri, maƙarƙashiya mai mahimmanci da hips a layi tare da sauran jiki.

C. Latsa daga bene don daidaita makamai da komawa matsayin farawa.

Yi 5 reps.

Ipsilateral Side Lunge

A. Rike kararrawa a hannun dama, an rataye shi a tsayin kafada.

B. Fita da ƙafar dama zuwa cikin ɓarna na gefe, ajiye ƙafar hagu a miƙe amma ba a kulle ba.

C. Kashe ƙafar dama don komawa baya zuwa tsakiya da komawa matsayin farawa.

Yi 5 reps a kowane gefe.

Renegade Row

A. Fara a cikin babban matsayi, riƙe dumbbell a kowane hannu.

B. Row hagu dumbbell har zuwa kirji, yana ajiye murabba'in jiki zuwa ƙasa.

C. Dumbbell hagu na ƙasa zuwa ƙasa, sannan maimaita tare da hannun dama. 1 rep.

Yi 5 reps.

Sakin Hannun Burpee

A. Hinge a hips kuma lanƙwasa gwiwoyi don sanya dabino a ƙasa a gaban ƙafafu.

C. Juya ƙafafu zuwa babban matsayi mai tsayi da ƙasan jiki zuwa ƙasa.

D. Ɗaga hannaye daga ƙasa kuma kai gaba, biceps ta kunnuwa. Sannan sanya hannu a ƙarƙashin kafadu kuma danna jikin daga ƙasa, motsawa ta cikin babban katako da tsalle ƙafa sama zuwa hannu.

E. Jump, kai hannun sama.

Yi 5 reps.

Bita don