Duk dama tana motsawa

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Squat, lung, crunch. Squat, lung, crunch. Kuna son sabon jiki? Wataƙila kuna buƙatar sabon motsa jiki! Idan kun kasance kuna yin irin wannan atisayen-gwaji na gaskiya tsawon watanni uku (ko, mafi muni, shekaru uku!) A jere ba tare da wani canji a cikin ayyukanku na yau da kullun ba, za mu iya ba da tabbacin cewa abs, butt da thighs ba su da ''. t ya canza sosai. Kuma wataƙila kun gaji yayin da duk ke fita, suma.

Mafita? Sabbin bambance-bambance a kan mafi kyawun motsi na sassaka jiki. Manyan masu ba da horo guda uku suna ba da sabbin darussan guda shida waɗanda za su fitar da ku daga kumburin horo kuma su cire tsokar ku, butt da tsokar cinya kai tsaye daga barcin su.

Matsakaicin mutum yana daina samun ci gaba bayan makonni huɗu zuwa shida na yin irin wannan motsa jiki. Kuma babu wani ci gaba da ke nufin babu jiki ko canje -canje na motsa jiki. Ƙara waɗannan motsawa zuwa shirin ku sau biyu ko sau uku a mako don ƙalubalanci tsokar ku da hana tedium wanda ke sa mutane su tsallake aikin su, in ji Brian Newman, MS, CSCS, mai kula da shirye-shiryen ilimantarwa na Ƙungiyar Ƙarfi da Yanayin Ƙasa (NSCA) . Za ku ga - kuma ku ji - sakamakon a cikin makwanni biyu kacal.

Bayan gindin asali

Lokacin da ya zo don ba da ƙarfin ku, Debbee Sharpe-Shaw, mai ba da horo a Crescent Spa a Dallas wanda ya bayyana akan "Fit in 15" na Cibiyar Kiwon Lafiya, yana tunanin duka warewa (ƙaƙƙarfar tashi) da mahadi (ƙafar ƙafa ɗaya). suna da mahimmanci. "Ayyukan warewa suna aiki takamaiman tsokoki sosai," in ji Sharpe-Shaw. "Matsayin haɗin gwiwa yana amfani da glutes ɗinku da kuma ƙafafu da abs don kiyaye jikin ku a karye." Hada su tare kuma kunyi aiki da tsokar ku gaba daya gwargwadon iko.

Don gindi na asali yi Squat-Legged Squat da One-Legged Glute Lift (duba "Duk madaidaicin motsa motsa jiki").

Zuwa ga cinyoyi masu ban tsoro

Sau da yawa ana samun hawan keke ta Tsakiyar Tsakiya ko shredding gangara a Colorado, Carey Bond, mai watsa shiri na "Wasanni da aka Yi niyya," ya yi imanin berayen masu nauyi na iya koyan abu ko biyu daga jocks, ko da lokacin da za a sake fasalin ƙafafunku. "A cikin horon motsa jiki, za ku iya farawa da ƙarfin motsa jiki na yau da kullun kamar huhu, sannan ku ci gaba zuwa huhu, tsalle-tsalle da tsalle-tsalle na gefe," in ji shi. Atisayen da aka nuna a nan sun ci gaba kuma za su yi tasiri sosai a ƙafafunku idan kun dogara kawai da huhu ko inji don yin aikin cinyoyin ku.

Don cinyoyi masu ban tsoro yi Side Lateral Leap da Lunge na Rasha mai Kafa ɗaya.

Abs-yana da ban mamaki

Ya kamata ku yi motsa jiki na ab kowace rana? A cewar John Boyd, wanda ke koyar da "Just Abs" a Cibiyar Wasanni da ke Chelsea Piers a birnin New York, amsar ita ce a'a: Tsokar ciki na buƙatar hutawa, kamar sauran tsokoki. Minti biyar zuwa 10 na motsa jiki na ab da aka yi har zuwa gajiya sau biyu ko uku a mako yakamata ku haɓaka ƙashin ku, in ji Boyd.

"Ayyukan da aka nuna a nan suna ɗaukar matakai ɗaya ko biyu gaba," in ji Boyd. "Suna buƙatar daidaituwa da yawa, don haka yana da wahala kawai ku riƙe jikin ku a cikin waɗannan matsayi, tun kafin ku fara motsawa a zahiri - sannan ainihin ƙalubalen ya fara."

Don cikakken abin ban mamaki abs yi The Hookand Cikakken Tsari don nutsewa.

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