9 daga cikin mafi wuya kuma mafi kyawun motsa jiki daga masu horarwa na gaske

Wadatacce

• Bita don

Komai yawan bera na motsa jiki, akwai 'yan motsi da kuke kawai ƙiyayya yi. Yi tunani: squat bambance-bambancen da ke ƙonewa fiye da yadda kuka taɓa zato zai yiwu, motsa jiki na tricep wanda ke sa hannayenku su ji kamar za su fadi, ko wasan motsa jiki da kuke tunanin gaske zai sa ku fita. Kuma babu wanda ya san wannan jin fiye da mutanen da suke yi muku ihu don fitar da wani.

Masu horarwa sun fi kowa sanin cewa zafin zai zama darajar biya. (Hujja: Manyan Masu Horaswa 50 Mafi Kyau a Amurka.) Don haka mun tambayi wasu daga cikin masu horarwar da muka fi so abin da ke motsawa ko da su son ƙi. Kuma yayin da wannan ya sanya wannan jerin matsananciyar motsi, yana da kuma jerin motsa jiki waɗanda ke ba da tabbacin sakamako mai tsanani. Don haka ku ɗanɗana haƙoran ku kuma ku shiga cikin waɗannan motsi guda 9 waɗanda ke ƙalubalantar ko da mafi dacewa.

Fursuna Tashi

Wannan motsa jiki yana ƙone dukkan zuciyar ku yayin kunna dukkan jerin tsokoki a cikin bayanku-musamman na baya. Kuma wannan shine duk yayin aiki akan ma'auni da ƙarfin ku.

Yadda za a yi: Ka kwanta a bayanka tare da sanya hannaye a bayan kai, gwiwar hannu a waje. Gwiwoyi suna taɓa bene tare da ƙetare ƙafafu, kamar a zaune a matsayi na giciye. Yin amfani da ƙananan tsokoki na ab, kawo gangar jikin gaba har sai diddigin ƙafafu suna kusa da gindin ku. Tare da hannayenku a bayan kai, jingina a kwatangwalo don tashi daga bene kuma ku tashi tsaye a cikin sauri guda ɗaya, ba tare da amfani da hannayenku ba-kawai kafafunku. (Ana buƙatar gyara? Sanya hannuwanku a ƙasa don taimakawa lokacin ɗagawa daga ƙasa.)

-Shaun Robert Jenkins, babban koci a Tone House a birnin New York

Bodysaw

Wannan babban motsi ne don ƙaddamar da duk tsokoki na jikin ku, kuma, dangane da matsayin ku, har ma da kafadu. Fara da ƙafafunku a cikin TRX ko a kan valslides (ko ma tare da ƙafafunku akan abin nadi!), Kuma ci gaba zuwa ƙwallon kwanciyar hankali don ƙarin kalubale.

Yadda za a yi: Tare da ƙafafu a cikin madauri na TRX ko a kan valslides, shiga cikin katako na gaba, gwiwar hannu a ƙarƙashin kafadu. Sanya ƙwanƙwasa kuma, ajiye hannayen gaba da kyau, fara matsar da kwatangwalo a baya. Kafadu suna motsawa daga wuyan hannu kuma gwiwar hannu suna gaban jiki, duk yayin da suke riƙe madaidaiciyar layi daga kunnuwa zuwa idon sawu. Kada ku koma da baya har sai kun ji an kunna baya. Komawa zuwa wurin farawa.

-Tristan Rice, ƙwararren ƙwararren ƙwarewa a wurin horar da aikin ɗan adam EXOS a Phoenix, AZ

Dumbell Thruster

Wannan babban motsi ne mai fashewa tare da ƙwaƙƙwaran ƙarfafa ko'ina don ƙalubalantar dukkan jikin ku. Yana taimakawa wajen inganta sassaucin kafada da hip, samun jinin ku yana gudana kuma yana ƙarfafa ƙarfi. (Ina son ƙarin sassauci? Gwada waɗannan Yoga don Mutanen da Ba za su iya Taɓa Ƙafafunsu ba.)

Yadda za a yi: Rike biyu na dumbbells a saman murƙushe bicep (ƙwaƙwalwar gwiwar hannu, ma'auni daidai a gaban fuska). Squat zuwa zurfin zurfi. Yayin da kake fitowa, danna dumbbells a sama don haka a saman motsin kana tsaye tsayi, makamai sun mika cikakke bisa kafadu, matsi quads, glutes, da abs. Saukowa baya zuwa cikakken squat yayin da kuke rage dumbbells baya, ta yadda a kasan squat ɗin ku dumbbells sun dawo wurin farawa.

-Albert Matheny, R.D., wanda ya kafa kuma mai koyarwa a Soho Strength Lab a birnin New York.

Dumbbell Lateral Lunge

Lunge gabaɗaya yana nufin aiki ne saboda ƙarfin yanayinsu, ɗaukar manyan tsokoki (glutes, core da gabaɗayan ƙafa), da ƙalubalen kwanciyar hankali tare da buƙatun su na asymmetrical. Canza madaidaicin wannan lungun zuwa gefe yana ɗaukar sauran tsokoki a cikin gluten ku fiye da squat na yau da kullun ko huhu na gaba zai taimaka, yana taimakawa mafi kyawun sifar wannan ɓarna da haɓaka motsin hip da kwanciyar hankali.(Kuna son ƙara wahalar da shi? Ƙara dumbbell don ci gaba da aiwatar da ainihin kuma sanya wannan da farko motsa jiki a cikin jimlar motsi na jiki.)

Yadda za a yi: Tsaye a tsaye, taka zuwa dama da ƙafar dama, ajiye yatsun gaba da ƙafafunka. Squat ta kwatangwalo na dama yayin da kake riƙe ƙafar hagu madaidaiciya. Squat a matsayin ƙasa mai yiwuwa, riƙe wannan matsayi na 2 seconds. Turawa zuwa wuri na farawa sannan a maimaita zuwa sabanin haka.

-Maureen Key, ƙwararriyar wasan kwaikwayo a wurin horar da aikin ɗan adam EXOS a Philadelphia

Pistol Squat Get Ups

Wannan aikin yana nufin quadriceps. Hakanan yana kunna zuciyar ku da kusan kowane tsoka a cikin ƙananan jikin ku, gami da ƙyallen ku, hamstrings, da maraƙi.

Yadda za a yi: Ma'auni akan ƙafar hagu. Riƙe ƙafar dama a gaba don haka diddige yana kan bene. Yin amfani da ƙarfin kafa da daidaitawa, fara ƙasa zuwa cikin tsugunne, ajiye diddige dama a saman bene gaba ɗaya. Sanya hannu a gaban jiki don taimakawa daidaitawa. Matsa ƙasa har sai ƙwanƙwasa ya taɓa ɗan maraƙin ku, sa'annan ku saki gindin ƙasa. Ka kwanta a baya tare da lanƙwasa gwiwa ta hagu da ƙafar dama. Matsa gaba tare da ɗan ƙwaƙƙwalwa, yin amfani da hannaye don taimakawa turawa sama zuwa cikin squat na bindiga sannan ku tsaya tsayi. Canja kafafu kuma maimaita.

-Shaun Robert Jenkins, babban koci a Tone House a birnin New York

Matakai na Ƙaƙwalwa tare da Kwallon Magunguna

Babban fa'idar wannan ɗimbin ƙarfi, horo-ƙarfi da bugun bugun zuciya na matakan mataki shine ana yin ta cikin motsi na halitta, wanda ke taimaka muku guji raunin da ya faru. Ci gaba mai ɗorewa sama da ƙasa yana nufin cewa ana haɗa tsoffin tsoka na jiki: quadriceps, hamstrings, calves, glutes, ab tsokoki, da tsokoki na baya, da biceps daga riƙe ƙwallon magani ko ma'aunin hannu. Kuna son yin wahala? Tada tsayin mataki ko nauyin da kuke ɗauka. (Yi amfani da wannan kayan aiki da yawa! Kwallon Kwando na Magunguna: 9 Yana Motsawa don Sautin Kowane Inch.)

Yadda za a yi: Tsaya a gefen hagu na benci, a layi ɗaya da shi, riƙe ƙwallon magani ko ma'aunin hannu kusa da kirjin ku. Danganta kadan gaba kuma ɗaga kafar dama akan benci. Legaga ƙafar hagu don saduwa da dama kuma nan da nan ka motsa ƙafar dama zuwa ƙasa a gefe ɗaya. Ka tuna tsawaita ƙafar saukowa zuwa nesa daga benci kamar yadda zai yiwu don jin kuna a cikin quads da glutes. Tare da ƙafar hagu har yanzu tana kan benci, motsa ƙafar dama don saduwa da ita. Yanzu ƙafar hagu tana motsawa zuwa bene, yayin da dama ke kan benci.

-Jimmy Minardi, wanda ya kafa horon Minardi

Armaya daga cikin Arm Kettlebell Press

Wannan yunƙurin yana buƙatar kunna ƙashin ƙugu, gangar jiki, da kafadu gaba ɗaya. Yana haɗuwa da kwanciyar hankali a ko'ina cikin tsakiya tare da motsi na kafada, yayin da yake aiki ta hanyar cikakken motsi na waɗannan tsokoki. Lokacin da aka yi daidai, za ku ji wannan kusan kusan a jikin ku fiye da yadda za ku ji a cikin kafada, yana ba da babban ƙonawa na ab. Ana iya samun sauƙin ci gaba ko koma baya ta hanyar canza nauyi kawai. (Idan ba ku da kettlebells, za ku iya gwada wannan tare da dumbbell.) (Ina son ƙarin kettlebells? Duba wannan Aikin Kettlebell na Fat-Burning na Minti 20.)

Yadda za a yi: Sanya ƙafafunku nisan kafada kuma ku tsaya tare da kettlebell a gaban ƙafar dama. Matsa hips ɗin ku baya kuma kama kettlebell da hannun haɗari don tafukan ku suna fuskantar jikin ku. Rike gindinku ƙasa da ɗaga hannayenku gabaɗaya. Tsayar da zuciyar ku mai ƙarfi, tuƙi ta dugadugan ku don ɗaga kettlebell yayin riƙe kirjin ku. Da zarar nauyin ya wuce gwiwoyin ku, fashewa da haɓaka idon sawu, gwiwoyi, da kwatangwalo. Yayin da kettlebell ya tashi, girgiza kafadu kuma ku ci gaba da ɗaga nauyin, ajiye shi a kusa da jikin ku sosai. Kawo kettlebell zuwa kafada ta dama, tare da nuna gwiwar hannu na dama kai tsaye a kasa, yana jujjuya wuyan hannu yayin da kuke yin haka, don dabino ya fuskanci ciki. Wannan kettlebell mai tsafta ne. Dubi kettlebell kuma danna shi sama da waje har sai an kulle shi sama, yana jujjuya hannu don haka wuyan hannu ya fuskanci daga jikin ku. Tabbatar cewa jikinka ya kasance a tsaye yayin da kake danna Kettlebell a saman, yana ƙuntata duk wani tsawo na baya. Rage kettlebell baya zuwa ga kafada karkashin kulawa, kuma maimaita.

-Tristan Rice, kwararre kan wasan kwaikwayo a cibiyar koyar da aikin ɗan adam EXOS a Phoenix, AZ

Lunge Jump + Tsaye Lunge Hold

Da wuya? Na'am! Mai tasiri? Na'am! Wannan haɗin gwiwa na ƙananan jiki zai sa glutes ɗinku ya yi harbi kuma ƙananan jikin ku yana jin kuna!

Yadda za a yi: Fara cikin tsaga tsage tare da hannayenku ƙasa, gangar jiki a tsaye, da gwiwa gwiwa a lanƙwasa a digiri 90. Gwiwar gaba tana daidaita da diddige na gaba. Mai fashewa yana tura ƙafar gaba, yana kawo ƙananan jiki daga ƙasa. Yayin da ake tsakiyar iska, canza matsayi na ƙafafu. Bada baya gwiwa ta lanƙwasa yayin da kuke ƙasa a hankali tare da kishiyar ƙafa yanzu gaba. Bayan kwanaki 20, ƙasa a hankali a cikin rabe rabe. Tare da hannaye a kan kwatangwalo da gangar jiki a tsaye, ƙananan kwatangwalo ta hanyar lanƙwasa gwiwa ta baya zuwa kusurwar digiri 90. Gwiwar gaba yakamata ta kasance a sahu tare da diddige na gaba, yana ba da damar mafi yawan nauyi ya faɗi ta diddige ƙafar da ke gaba. Riƙe wannan matsayi na daƙiƙa 30, sannan kuma ka riƙe wannan matsayi na daƙiƙa 30. Canja ƙafafu kuma riƙe huhu na tsawon daƙiƙa 30, sannan gama da ƙarin saitin tsalle-tsalle ɗaya.

- Jessica Wilson, maigidan Wilson Fitness Studios a Chicago

Kashewa

Daya daga cikin atisayen da na fi samun wahala shine dagawa matattu saboda suna kalubalantar jikin ku fiye da kowane motsa jiki, wanda hakan ke haifar da sakamako mai kyau. Ba wai kawai wannan motsi ne da ke faruwa a rayuwar yau da kullun ba (ɗaukar yaranku, alal misali), amma kuma yana taimakawa haɓaka haɓakar tsoka da ƙarfin ku-kuma yana haɓaka metabolism don asarar nauyi. (Wannan babban motsi ne ga mutanen da ke da matsalolin gwiwa. Dubi ƙarin tare da Ƙananan Jiki na Ƙunƙasa 10.)

Yadda za a yi: Tsaya tare da faɗin ƙafar ƙafa. Hinge a kwatangwalo da ƙananan kirji zuwa ƙasa, riƙe sandar da aka sanya a gaban shins. Fashe sama ta hanyar tura diddige cikin ƙasa yayin da ake tura hips gaba. Kula da madaidaiciyar baya da matattara yayin da kuke yin motsa jiki don gujewa raunin baya. Dakata a sama, sannan rage ƙararrawar baya zuwa ƙasa kuma maimaita.

-Evan Kleinman, Tier 3 Equinox Personal Trainer

Bita don