Alexia Clark's Creative Total-Jiki Sculpting Dumbbell Workout Bidiyo

Wadatacce

• Around Duniya Lunge
• Dumbbell Row tare da Babban Pull-Kafa
• Rage gaba tare da Sumo Squat
• Lunge tare da Pec Fly
• Gadar Glute tare da Latsa Ƙirji mai Hannu ɗaya
• Bita don

Idan kun taɓa rasa ra'ayoyi a dakin motsa jiki, Alexia Clark ya rufe ku. Fitfluencer da mai ba da horo sun ɗora ɗaruruwan (wataƙila dubbai?) Na ra'ayoyin motsa jiki zuwa Instagram. Ko kuna son yin ƙirƙira tare da TRX, ƙwallon magani, farantin nauyi, ko wani yanki na kayan motsa jiki da kuka saba wucewa, tana da bidiyo don hakan. Idan aikin motsa jiki ne da kuke cikin yanayi, gwada wannan jimlar aikin sassaƙa jiki na Clark wanda aka kirkira don Siffa. (Ko ɗauki nauyin nauyi ɗaya kuma gwada mafi kyawun motsa jiki da za ku iya yi tare da dumbbell ɗaya kawai.)

Lokacin da kuke son cin gajiyar lokacinku da gaske a wurin motsa jiki, wannan da'irar hanya ce mai wayo don tafiya. Abu ɗaya, zaku iya ajiye kanku a gaban ramin dumbbell maimakon yawo dakin motsa jiki da jira wasu sanannun kayan aiki don kuɓuta. Bugu da ƙari, motsawar da kansu hanya ce mai inganci don horarwa tunda suna ɗaukar tsokoki daban -daban kuma suna amfani da jirage daban -daban na motsi. Kowane ɗayan waɗannan motsa jiki yana aiki duka na sama da na ƙasa. Kawai motsawa guda biyar da saitin dumbbells guda ɗaya (zaɓi matsakaicin nauyi a wannan karon), kuma zaku yi tafiya tare da jimlar motsa jiki wanda zaku iya yi ko'ina. (Mai Alaƙa: Jimlar Jikin Tabata Circuit Circuit don Aika Jikinku Cikin Wuya)

Yadda yake aiki: Yi kowane motsa jiki don adadin da aka nuna na reps.

Abin da kuke buƙata: Saitin dumbbells

Around Duniya Lunge

A. Tsaya tare da ƙafafu tare. Juya dumbbells zuwa kirji.

B. Mataki zuwa hagu kuma tanƙwara gwiwa ta hagu zuwa cikin raunin gefe. Rage dumbbells zuwa ƙasa, sannan karkata zuwa ƙirji. Ku zo ku tsaya ta hanyar kafa ƙafar hagu ta baya don haɗuwa daidai.

C. Komawa baya da ƙafar hagu, lanƙwasa gwiwoyi biyu zuwa juye juye yayin danna dumbbells zuwa rufi da jujjuya wuyan hannu domin dabino su fuskanci gaba.

D. Ku zo ku tsaya ta hanyar komawa ƙafar hagu don haɗuwa daidai, rage dumbbells zuwa kirji da jujjuyawar hannu don tafin hannu su fuskanci kirji don komawa matsayin farawa. Maimaita tsarin motsi don duk reps kafin juyawa tarnaƙi.

Yi 8 reps. Canja bangarorin; maimaita.

Dumbbell Row tare da Babban Pull-Kafa

A. Fara da ƙafar hagu a gaba, ƙafar dama ta baya, dogaro kan kwatangwalo a cikin yoga. Riƙe dumbbell a kowane gefen ƙafar hagu.

B. Daga dumbbells kusa da haƙarƙari, zana gwiwar hannu kai tsaye zuwa jere, sannan ƙananan dumbbells.

C. Canja nauyi zuwa ƙafar hagu da fitar da gwiwa ta dama zuwa kirji, yayin ɗaga dumbbells zuwa kirji, gwiwar hannu a buɗe don babban jan hankali.

D. Mataki na baya a ƙafar dama zuwa cikin huɗun hagu yayin rage dumbbells don komawa matsayin farawa. Maimaita tsarin motsi don duk reps kafin juyawa tarnaƙi.

Yi 10 reps. Canja bangarorin; maimaita.

Rage gaba tare da Sumo Squat

A. Tsaya tare da ƙafafunku masu faɗi fiye da faɗin kwatangwalo, yatsun yatsu sun juya kaɗan, suna riƙe dumbbell a kowane hannu.

B. Iseaga dumbbells har sai makamai sun yi daidai da ƙasa, dabino suna fuskantar ƙasa.

C. Kora kwatangwalo a baya kuma ku durƙusa gwiwoyi a cikin squat yayin runtse hannaye.

D. Daga dumbbells har sai makamai sun yi daidai da ƙasa. Daidaita gwiwoyi yayin da ake rage hannaye don komawa wurin farawa.

Yi 8 reps.

Lunge tare da Pec Fly

A. Tsaya tare da ƙafar hagu gaba da ƙafar dama ta baya, riƙe dumbbells kusa da kai, lanƙwasa lanƙwasa a kusurwar digiri 90.

B. Lanƙwasa gwiwoyi biyu zuwa cikin huhu na hagu yayin kawo dumbbells zuwa juna a gaban fuska.

C. Daidaita gwiwoyi biyu kuma kawo dumbbells kusa da kai don komawa matsayin farawa. Maimaita tsarin motsi don duk maimaituwa kafin canza bangarorin.

Yi 12 reps. Canja bangarorin; maimaita.

Gadar Glute tare da Latsa Ƙirji mai Hannu ɗaya

A. Kwanta a ƙasa, ƙafafu sun lanƙwasa, ƙafafu a kan bene-nisa. Latsa ƙasa a cikin gadar glute, dumbbells an ɗaga zuwa rufin kai tsaye a kan ƙirji.

B. Ƙarƙashin kwatangwalo zuwa ƙasa yayin saukar da gwiwar hagu zuwa ƙasa.

C. Danna hips da hagu dumbbell zuwa rufi lokaci guda. Maimaita tsarin motsi don duk reps kafin juyawa tarnaƙi.

Yi 12 reps. Canja bangarorin; maimaita.

Bita don