Wannan Shirye-shiryen motsa jiki na mako 4 zai sa ku ji ƙarfi da dacewa

Wadatacce

• Shirin Aikin motsa jiki na sati 4
• Ƙarfafa Aiki 1
• 1. Dumbbell Press Squat
• 2. Tura Buga
• 3. Tsugunnan Bulgarian
• 4. Dumbbell Tsaftace kuma Latsa
• Ƙarfafa Ƙarfi 2
• 1. Dynamic Lunge
• 2. Kishiyar Hannu / Ƙafafun Daga
• 3. Mataki na sama
• 4. Kyankyasar Jackknife
• Tsakanin Cardio na mako 1
• Mako 2 Tazarar Cardio
• Tsakanin Cardio 3
• Makonni na 4 Cardio
• Bita don

Kuna jin rashin manufa a cikin aikin motsa jiki na yau da kullun? Ba a tabbata daidai yadda ake Tetris cardio da ƙarfin motsa jiki tare don samun sakamako mafi yawa ba? Wannan shirin motsa jiki na makwanni 4 zai zama kamar mai koyar da ku na sirri da abokin hulɗa a cikin ɗaya, yana ba da jagorar motsa jiki na ƙwararru da ingantaccen jadawali don kiyaye ku kan hanya. Mafi sashi? Yawancin motsa jiki suna ɗaukar mintuna 20 ko ƙasa da haka-amma a shirya don gumi.

"Don ganin sakamako da gaske, kuna buƙatar ƙarfafa ayyukanku," in ji Alwyn Cosgrove, maigidan Sakamakon Fitness a Santa Clarita, CA. (Gaskiya ne; kimiyya ta tabbatar da hakan.) Shi ya sa waɗannan saurin motsa jiki ba sa sauƙaƙe a kanku. Amma ka tsaya tsayin daka, kuma tabbas za ka ga sakamako daga wannan shirin motsa jiki ko da ba tare da sa'o'in shiga gidan motsa jiki ba. Shirya?

Shirin Aikin motsa jiki na sati 4

Yadda yake aiki: Bi kalandar shirin motsa jiki, yin kowane ƙarfi ko motsa jiki na cardio a ranar da aka nuna. Idan kuna da lokaci, ƙara ɗumama da kwantar da hankali zuwa farkon da ƙarshen aikinku. (Kar ka manta ɗaukar ranakun hutawa - jikinku yana buƙatar su!)

Ayyukan horo na ƙarfi: Ayyukan motsa jiki da aka haɗa a cikin wannan shirin motsa jiki na makonni 4 ga mata gajeru ne (darussan guda huɗu kowacce) amma mai ƙarfi. Ta hanyar jujjuya motsi na sama da ƙasa (a cikin ƙaramin abu da ake kira supersets), zaku ci gaba da ƙimar zuciyar ku da haɓaka ƙona kalori yayin aiki kowane tsoka a jikin ku. Ga kowane motsa jiki: Yi maimaita 12 zuwa 15 na motsa jiki biyu na farko baya-baya, sannan ku huta don 60 zuwa 90 seconds; sake maimaita saiti biyu zuwa uku. Maimaita tare da motsa jiki biyu na biyu. Ka tuna don amfani da nauyi wanda ke da ƙalubale don gajiyar tsokoki a ƙarshen saitin. (Kada ku tsallake kwanakin ƙarfi; za ku ci duk waɗannan fa'idodin daga ɗaga nauyi.)

Ayyukan Cardio: Wannan shirin motsa jiki ya karya cardio zuwa kashi biyu: Cardo-state cardio da tazara. A karshen mako, yi duk wani motsa jiki, matsakaicin motsa jiki (tafiya, iyo, keke, da sauransu) don kasancewa cikin ƙwazo da haɓaka juriya. A cikin mako, za ku ɗauki motsa jiki ta lokaci don ƙona calories (na gode, HIIT!). Yi su sau biyu a mako. Yayin da zaku iya amfani da kowane kayan aikin cardio (rower, bike, elliptical), a ƙasa zaku sami duk darajar makonni huɗu na ayyukan motsa jiki da za ku iya yi a kan maƙalli. Za ku yi amfani da Rate of Perceived Exertion (RPE), ko yadda wahalar motsa jiki ke ji akan sikelin ɗaya zuwa 10 (10 shine mafi wuya). Idan aikin motsa jiki ya yi sauƙi, gwada ƙara ƙalubalen da aka ba da shawara.

Ƙarfafa Aiki 1

1. Dumbbell Press Squat

Manufa: Quads, Glutes, Hamstrings, kafadu

• Tsaya tare da nisa na ƙafafu, riƙe da dumbbell 5- zuwa 8-pound a kowane hannu a tsayin kafada, dabino suna fuskantar gaba (ba a nuna ba).
• Squat down, shimfida makamai sama da kai; tsaya da ƙananan makamai zuwa matsayi na farawa
• Maimaita.

Ci gaba da sauƙi: Riƙe nauyi a tarnaƙi.

Kalubalanci kanku: Riƙe ma'auni sama da kai a duk lokacin motsa jiki.

2. Tura Buga

Manufa: Triceps, Chest, Abs, kafadu

• Shiga cikin wurin turawa, tare da nisa kafada-hannaye a kan ƙwallon kwanciyar hankali, baya madaidaiciya kuma abs an ja ciki.
• Ƙasan kirji zuwa ƙwallo, yana nuna yatsun hannu, yana riƙe da ƙwanƙwasa kuma yana daidaita kai da kwatangwalo.
• Turawa zuwa matsayi na farko kuma maimaita.

Ci gaba da sauƙi: Yi motsi a ƙasa ba tare da ƙwallo ba.

Kalubalanci kanka: Tashi kafa yayin yin motsi.

3. Tsugunnan Bulgarian

Manufar: Hamstrings, Quads, Glutes

• Tsaya tare da baya ƙafa 2 zuwa 3 daga benci ko kujera mai ƙarfi. Sanya saman kafar dama akan wurin zama.
• Lanƙwasa gwiwa na hagu 90 digiri, kiyaye gwiwa a daidaita da idon sawu. Riƙe ƙirga guda 2, daidaita ƙafa cikin ƙidaya 4 kuma maimaita. Canja gefe bayan saiti 1.

Ci gaba da sauƙi: Yi alternating lunges, babu benci.

Kalubalanci kanka: Riƙe dumbbells a gefe yayin da kuke ajiye ƙafar baya akan benci.

4. Dumbbell Tsaftace kuma Latsa

Manufa: kafada, Hamstrings, Glutes, Quads

• Tsaya tare da ma'auni a gaban cinyoyi, dabino suna fuskantar ciki.
• Squat down, sauke nauyi sama da gwiwoyi.
• Zana ma'auni har zuwa ƙirjin ku, kusa da juzu'i kamar yadda zai yiwu (ba a nuna ba).
• Tsaye a tsaye, dabino masu juyawa don fuskantar gaba, kuma danna nauyi sama da kai (ba a nuna ba).
• Ƙasa zuwa matsayi na farawa da maimaitawa.

Ci gaba da sauƙi: Kada ku tsuguna; zana gwiwar hannu sama kawai zuwa kafadu.

Kalubalanci kanka: Yi motsi ya zama fashewa yayin da kuke ja ma'aunin nauyi zuwa kirjin ku da sama da kai.

Ƙarfafa Ƙarfi 2

1. Dynamic Lunge

Manufar: Hamstrings, Quads, Glutes

• Tsaya tare da ƙafafu a layi ɗaya da nesa da kafada, tare da riƙe dumbbells biyu a bangarorinku.
• Lunge gaba da ƙafar dama, lanƙwasa gwiwa na dama digiri 90 da kawo gwiwa na hagu kusa da ƙasa.
• Daga wannan matsayi, fashe da ƙafar ƙafar dama kuma komawa zuwa farkon farawa.
• Canja kafafu kuma maimaita.

Ci gaba da sauƙi: Kada ku yi amfani da kowane nauyi; sa motsi ya kasa fashewa.

Kalubalanci kanka: Rike sandar jiki ko ƙwanƙwasa a kafaɗunku.

2. Kishiyar Hannu / Ƙafafun Daga

Manufar: Baya, Abs, Glutes

• Kwanta fuska a kan ƙwallon kwanciyar hankali tare da hannaye da ƙafafu suna taɓa ƙasa.
• Ƙarfafa abs da glutes, kuma a lokaci guda ɗaga hannun hagu da ƙafar dama.
• Canja ƙafafu da hannaye, sannan maimaita.

Ci gaba da sauƙi: Yi motsa jiki a ƙasa akan dukkan ƙafafu huɗu, ba tare da ƙwallon ƙafa ba

Kalubalanci kanka: Ƙara ma'aunin ƙafar ƙafa da hannu.

3. Mataki na sama

Manufar: Quads, Glutes

• Sanya ƙafar dama a kan benci ko mataki (idan zai yiwu, nemo benci ko mataki wanda ya dan kadan sama da tsayin gwiwa).
• Turawa ta diddige ku na dama, miƙe kafa, kawo ƙafar hagu zuwa dama (kar ƙafar hagu ta taɓa matakin).
• Ƙasa ƙafar hagu zuwa ƙasa ba tare da taɓawa ba, sannan sake gyara ƙafar dama. Yi 12 zuwa 15 reps; canza bangarorin.

Ci gaba da sauƙi: Taɓa saman matakin da bene tare da kowane wakili.

Kalubalanci kanka: Riƙe dumbbells tare da makamai a tarnaƙi.

4. Kyankyasar Jackknife

Manufar: Abs

• Shiga cikin matsayi na sama tare da hannaye a kan bene masu daidaitawa ƙarƙashin kafadu.
• Sanya ƙafafu akan ƙwallon kwanciyar hankali tare da kafafu da aka shimfiɗa, abs ya ja zuwa kashin baya don daidaitawa.
• Sannu a hankali ku durƙusa gwiwoyi zuwa kirjin ku ba tare da karkatar da kashin baya ko canza kwatangwalo ba.
• Mirgine ƙwallon ƙafa zuwa matsayi na farawa tare da ƙafafun ku kuma maimaita.

Ci gaba da sauƙi: Yi kwanciya tare da baya a saman ƙwallo kuma yi crunches.

Kalubalanci kanku: Hiaga kwatangwalo zuwa rufi a cikin V mai juyawa.

Tsakanin Cardio na mako 1

Bi umarnin da ke ƙasa don adadin sakanni ko mintuna da aka nuna. (Idan kuna son haɓaka shirin motsa jiki, ƙara wani zagaye na sprints!)

0:00-5:00: Yi tafiya a 3.5-3.8 mph (RPE 4)

5:00-5:20: Gudu a 6.5-8.0 mph (RPE 9)

5:20-6:50: Warke ta hanyar tafiya a 3.0-3.5 mph (RPE 3)

6:50-10:30: Maimaita jerin sprint sau 2, musanya sprints 20 na biyu tare da 90 seconds na farfadowa.

10:30-15:00: Yi tafiya a 3.5-3.8 mph (RPE 4)

Mako 2 Tazarar Cardio

Bi umarnin da ke ƙasa don adadin daƙiƙa ko mintuna da aka nuna. (Idan kuna son haɓaka shirin motsa jiki, ƙara wani zagaye na sprints!)

0:00-5:00: Tafiya a 3.5-3.8 mph (RPE 4)

5:00-5:20: Gudu a 6.5-8.0 mph (RPE 9)

5:20-6:20: Farfadowa ta hanyar tafiya a 3.0-3.5 mph (RPE 3)

6:20-10:30: Maimaita jerin sprint sau 2, musanya sprints 20 na daƙiƙa 60 na farfadowa.

11:40-20:00: Yi tafiya a 3.5-3.8 mph (RPE 4)

Tsakanin Cardio 3

Bi umarnin da ke ƙasa don adadin daƙiƙa ko mintuna da aka nuna. (Idan kuna son haɓaka shirin motsa jiki, ƙara wani zagaye na sprints!)

0:00-5:00: Tafiya a 3.5-3.8 mph (RPE 4)

5:00-5:30: Gudu a 6.5-8.0 mph (RPE 9)

5:30-6:30: Warke ta hanyar tafiya a 3.0-3.5 mph (RPE 3)

6:30-12:30: Maimaita jerin tseren 4 sau da yawa, musanya tsere na 30-na biyu tare da sakan 60 na murmurewa.

12:30-15:00: Tafiya a 3.5-3.8 mph (RPE 4)

Makonni na 4 Cardio

Bi umarnin da ke ƙasa don adadin sakanni ko mintuna da aka nuna. (Idan kuna son haɓaka shirin motsa jiki, ƙara wani zagaye na sprints!)

0:00-5:00: Yi tafiya a 3.5-3.8 mph (RPE 4)

5:00-5:30: Gudu a 6.5-8.0 mph (RPE 9)

5:30-6:00: Warke ta hanyar tafiya a 3.0-3.5 mph (RPE 3)

6:00-13:00: Maimaita jerin gudu sau 7, musanya sprints 30 na daƙiƙa 30 na dawowa.

11:40-20:00: Yi tafiya a 3.5-3.8 mph (RPE 4)

Bita don