Wannan 8-Exercise Rope Battle Workout Aiki ne Mai Amincewa-amma Ba Sauki

Wadatacce

• 8-Motsa Motsa igiyar Yaƙi
• Wave Biyu
• Single-Arm Wave tare da Squat
• Wave-Arm Wave tare da Jump Squat
• Wave Reverse-Rike Wave tare da Lunge
• Hip Toss
• Biyu-Arm Wave tare da Burpee
• Da'irar Hannu
• Power Slam
• Bita don

Kuna mamakin abin da za a yi da waɗannan igiyoyin yaƙi masu nauyi a wurin motsa jiki? Sa'ar al'amarin shine, ba ku cikin Phys. Ed., Don haka ba lallai ne ku hau su ba - amma akwai yalwa da yawa na wasan kisa na yaƙi da yakamata ku gwada maimakon. (Kuma, FWIW, ya kamata ku yi la'akari da sanya igiya hawa ɗaya daga cikin burin ku na dacewa.)

Kada kawai ku wuce madaidaicin igiyoyin yaƙi kawai saboda ba ku da tabbacin yadda za ku yi amfani da su ko kuma ku yi tunanin an tanada su don ƙarin masu motsa jiki. Kuna iya rasa wasu fa'idodi na jiki (a zahiri, motsa jiki na igiyar yaƙi yana cikin Mafi Kyawun Ƙarfin Ƙarfin Ƙarfafawa, Inji Kimiyya). Nazarin daya a cikinJaridar Ƙarfafawa da Bincike an gano cewa fashewar daƙiƙa 30 na motsa jiki na igiya yana biye da tazarar hutu na minti ɗaya shine hanya mafi kyau don haɓaka bugun jini da haɓaka metabolism. Masu aikin motsa jiki waɗanda suka yi saiti takwas na waɗannan lokacin hutawar aiki sun ƙona calories tara a minti ɗaya. (Sannu, fa'idodin horarwar HIIT!)

Shirye don jefa shi ƙasa? Justin Flexen, darektan motsa jiki na rukuni a Crunch, ya tsara waɗannan atisayen igiya na yaƙi don ƙirƙirar wasan motsa jiki na yaƙi mai ƙona kitse, kuma mun sami Beth Lewis, mai horar da ƙarfi a Body Evolved a Manhattan da darektan shirye-shirye a City Row, don nuna muku yadda ake yin. yi kowane motsi don jin daɗin kwanciyar hankali da kwarin gwiwa ɗaukar ɗimbin igiyoyin yaƙi a gaba in kun buga motsa jiki. Saboda yana da sauƙi don rage motsa jiki na igiyar yaƙi (kawai kuna rage saurin ku) wannan wasan igiyar yaƙin yana farawa da abokantaka, amma har yanzu yana iya zama ƙalubalen AF.

Idan kuna son haɗawa fiye da kawai darussan igiyar yaƙi a cikin aikinku, sata wasu daga cikin waɗannan motsawar kuma haɗa su da wasu nauyi-nauyi da motsa jiki don ƙirƙirar cikakkiyar aikin motsa jiki.

8-Motsa Motsa igiyar Yaƙi

Yadda yake aiki: Yi kowane motsa jiki na igiyar yaƙi na daƙiƙa 30, sannan huta na minti ɗaya kafin motsawa zuwa motsi na gaba. Lokacin da kuka isa ƙarshe, ku huta na minti ɗaya. Maimaita da'irar sau uku, kuma za ku sami motsa jiki mai ban sha'awa wanda ba kawai sauri fiye da zaman motsa jiki na tsawon sa'a ba amma hanya mafi daɗi!

Wave Biyu

Fara da ƙafar ƙafar ƙafa baya, yatsun hannu suna nuna gaba da gwiwoyi kaɗan. Riƙe igiyoyi tare da tafukan hannu suna fuskantar bene kuma motsa hannayen biyu gaba ɗaya lokaci guda, sannan ƙasa, ta amfani da cikakken motsi. Ci gaba da sauri. Maimaita don 30 seconds.

Single-Arm Wave tare da Squat

Tare da faɗin ƙafar ƙafa da yatsun kafa suna nuna gaba, zauna cikin tsattsauran ra'ayi, cinya daidai da bene. Riƙe igiyoyin tare da dabino suna fuskantar ƙasa. Riƙe matsayin squat yayin da kuke motsa kowane hannu ɗaya bayan ɗaya, yin raƙuman ruwa biyu sama, sannan taguwar ruwa biyu ƙasa. Maimaita don 30 seconds.

Wave-Arm Wave tare da Jump Squat

Daga matsayi mai zurfi mai zurfi, fara raƙuman hannu guda. Yi tsalle cikin iska, saukowa a hankali a baya zuwa wurin squat. Ci gaba da tsalle yayin motsi makamai. Maimaita don 30 seconds.

Wave Reverse-Rike Wave tare da Lunge

Fara da ƙafafu tare. Riƙe igiyoyin tare da tafukan hannu suna fuskantar sama, ajiye gwiwar hannu kusa da haƙarƙarin haƙarƙari. Fara raƙuman hannu guda ɗaya, sa'an nan kuma mayar da ƙafar hagu zuwa cikin huhu. Haɗa ƙafafunku tare kuma ku kwanta a ƙafar hagu tare da makamai har yanzu suna motsi. Ci gaba da juyawa yayin motsi hannuwa. Maimaita don 30 seconds.

Hip Toss

Rike igiyoyin tare da dabino suna fuskantar ciki, tare da matso kusa da juna. Matsar da igiyoyi daga hips dama sama zuwa sama a cikin siffar bakan gizo zuwa kwatangwalo na hagu. Mayar da hankali kan kiyaye gangar jikin a tsaye da abs shiga. Maimaita don 30 seconds.

Biyu-Arm Wave tare da Burpee

Fara a cikin wuri mai zurfi. Yi raƙuman hannaye guda uku masu sauri, sa'an nan kuma sauke igiyoyin kuma tsalle cikin matsayi na turawa. Kammala turawa guda ɗaya kafin tsallen baya da kama igiya. Maimaita don 30 seconds.

Da'irar Hannu

Riƙe igiyoyin tare da tafukan hannu suna fuskantar ƙasa, ɗaga hannayensu, ajiye gwiwar hannu kusa da haƙarƙarin haƙarƙari. Da'irar hannayen hannu sau uku, sannan a waje sau uku. Maimaita don 30 seconds.

Power Slam

Fara a cikin wuri mai zurfi mai zurfi. Riƙe igiyoyin tare da tafukan hannu suna fuskantar ciki kuma ku ɗaga su sama kafin ku jefa igiyoyin a ƙasa cikin motsi ɗaya mai ƙarfi. Mayar da hankali kan kiyaye ƙirji a tsaye. Maimaita don 30 seconds.

Bita don