Wannan Bidiyon Karatun Cardio na Minti 25 yana Tabbatar da Horar da Ƙarfafawa Ba Dole Ya Yi Sanyi ba

Wadatacce

• Karɓa
• Pec Deck don Danna
• Ƙungiya Ta Ƙungiya Guda Guda don Danna
• Ban Rage Ƙungiya
• Matsanancin Hannun Burpee Single-Arm
• Bita don

Rashin fahimta ta yau da kullun tare da motsa jiki-da ɗaga nauyi, musamman-shine cewa kuna buƙatar kashe kuɗiyawa lokaci a cikin dakin motsa jiki don samun sakamako. Wannan ba gaskiya bane. Kuna iya ciyar da awa ɗaya zuwa biyu a dakin motsa jiki sannu a hankali yana ɗaga nauyi kuma, tabbas, ga wasu ci gaban tsoka (kamar, faɗi, The Rock). Ko kuma za ku iya yanke sauran lokacin kuma ku tattara ƙarin ƙarfi cikin kowane daƙiƙa don yin gumi kuma ku fita cikin minti 25 a kwance.

Wannan motsa jiki na motsa jiki na dumbbell daga mai horar da taurari Jen Widerstrom shine cikakken misali: Yana da zagaye na mintuna biyar da kuke maimaitawa sau biyar don motsa jiki na minti 25 wanda ya ninka ƙarfi da cardio a ɗayan. (FYI anan shine bambanci tsakanin horon da'ira da horon tazara.) Idan kun kasance mai rauni na lokaci, kawai kuyi zagaye ɗaya. Tabbatacce, waɗannan motsi sun isa su sa aikin motsa jiki na minti biyar ya zama kamar ƙari mai yawa (kuma, hey, kowanemotsa jiki ya fi kyau ba tare da motsa jiki ba).

Sunan gwanin Jen na wannan salon da'irar? A "Shorty Square." Kuna yin motsi biyar don zagaye biyar, wanda shine kowane minti biyar. Ba ya samun sauƙi fiye da haka. (Idan kun shiga cikin wannan, zaku so Jen's 40-day Crush Challenge Your Goals ma.)

Yadda yake aiki: Yi kowane motsi na minti 1, raba lokacin kamar yadda aka nuna. Yi zagaye 5 gabaɗaya, hutawa kaɗan tsakanin kowane zagaye.

Za ku buƙaci: Saitin dumbbells masu haske, da dumbbell matsakaici- zuwa nauyi mai nauyi

Karɓa

A. Tsaya tare da ƙafafu ɗan faɗi fiye da faɗin kafada baya, hannaye a shirye a gaban ƙirji.

B. A cikin hanzari guda ɗaya, tsugunnawa don share hannun dama tare da ƙasa zuwa hagu da sama, kamar ana ɗora wani abu daga ƙasa.

C. Yayin da hannun dama ya fito don saduwa da hannun hagu, tsayawa da yin tsalle don haye ƙafar hagu a gaban dama.

D. Nan da nan tsallake ƙafafunku don komawa zuwa farkon farawa, sannan maimaita a gefe guda: goge hannun hagu tare da ƙasa kuma tsoma ƙafar dama a gaba.

Maimaita na minti 1.

Pec Deck don Danna

A. Tsaya tare da faɗin ƙafar ƙafa, tare da riƙe dumbbell (5 zuwa 10 fam) a kowane hannu. Rack dumbbells har zuwa kafadu da buɗe hannayen hannu don samar da matsayin matsayi don farawa: an shimfiɗa triceps zuwa tarnaƙi kuma a layi ɗaya zuwa bene, an lanƙwasa gwiwar hannu a kusurwoyin digiri 90, kuma dabino suna fuskantar gaba. Shigar da ginshiƙi a cikin motsi don haka haƙarƙarin ba ya haskakawa gaba.

B. Haɗa kirji don matse gwiwar hannu tare a gaban kirji, dakatarwa lokacin da gwiwar hannu kai tsaye a gaban kafadu.

C. Bude hannaye don komawa zuwa matsayi na manufa, sannan danna dumbbells a sama, ajiye hannaye sama da kafadu.

D. Sannu a hankali rage hannayen baya zuwa matsayi na matsayi don komawa matsayin farawa.

Maimaita daƙiƙa 30 a hankali, sarrafawa taki, sa'an nan kuma yi sauri don 30 seconds na ƙarshe.

Ƙungiya Ta Ƙungiya Guda Guda don Danna

A. Tsaya da ƙafafunku kaɗan fiye da faɗin hip-baya da dumbbell guda ɗaya (fam 10 zuwa 25) a hannun hagun da aka ragargaza a gaban kirji, dabino yana fuskantar dama kuma an ɗora gwiwar hannu. Ƙara hannun dama zuwa gefe don daidaitawa.

B. Inhale da rataya a kwatangwalo da gwiwoyi don ragewa zuwa cikin tsuguno, tare da sanya mahimmin aiki.

C. Latsa tsakiyar ƙafa don tsayawa, tuƙa kwatangwalo gaba da amfani da ƙarfin don danna dumbbell sama.

D. A hankali rage dumbbell baya zuwa wurin farawa.

Maimaita na 30 seconds a kowane gefe.

Ban Rage Ƙungiya

A. Tsaya tare da ƙafar ƙafar ƙafa baya da dumbbell ɗaya (fam 10 zuwa 25) a hannun hagu a waje na hagun hagu da hannun dama a bayan kai, gwiwar hannu tana nuna gefe.

B. Inhale kuma shigar da hankali don hana haƙarƙari daga juyawa gaba, sannan lanƙwasa gangar jikin zuwa gefen hagu don rage dumbbell tare da gefen ƙafar hagu.

C. Exhale don ɗaga jigon baya zuwa tsakiya kuma kaɗan zuwa dama don ja dumbbell sama zuwa hagun hagun.

D. Ƙasa dumbbell da daidaita madaidaiciya don komawa matsayin farawa.

Maimaita na 30 seconds a kowane gefe.

Matsanancin Hannun Burpee Single-Arm

A. Tsaya tare da ƙafafunku kaɗan kaɗan fiye da faɗin hip, tare da babban dumbbell (fam 25 zuwa 35) a ƙasa tsakanin kafafu, a layi ɗaya da ƙafa.

B. Yi ƙasa don dasa dabino na hagu a ƙasa kuma kama dumbbell da hannun dama. Tsalle ƙafafun zuwa babban matsayi na katako mai faɗi da ƙafa.

C. Tsalle ƙafafu gaba a waje da hannaye don ƙasa a cikin squat. Tsaya, shimfiɗa ta gwiwoyi da kwatangwalo don ɗaga dumbbell daga ƙasa.

D. Juya motsi don rage dumbbell zuwa ƙasa, yi hankali don ci gaba da madaidaiciya da babban aiki a ko'ina.

Maimaita na 30 seconds a kowane gefe.

Bita don