Gwada Aikin Jikin Jiki na Anna Victoria Shred

Wadatacce

• Da'irar 1: Ƙananan Jiki
• Da'irar 2: Babban Jiki
• Mataki na 3: Jimlar Jiki
• Bita don

Jin jin daɗi da ƙwararriyar mai horo Anna Victoria ta kasance mai bi ga manyan ma'auni (kawai duba abin da za ta ce game da ɗaga nauyi da mace) - amma wannan ba yana nufin ba ta yin rikici tare da motsa jiki na jiki ba. A cikin sabuwar manhaja ta motsa jiki, Fit Body tare da Anna Victoria, tana ba da shirye-shiryen motsa jiki iri uku: Yanke (wasan motsa jiki mai nauyi), Sautin (motsa jiki na dumbbell), da Sassaƙa (wasan motsa jiki mai nauyi).

Anan, ta raba wasan motsa jiki na motsa jiki daga shirinta na Shred wanda zai mamaye duk abin da kuka taɓa tunani game da motsa jiki na nauyin jiki. Ya haɗu da motsa jiki na ƙarfi tare da motsawar cardio, an raba shi zuwa madauwari uku masu ƙarfi (ƙananan jiki ɗaya, babba ɗaya, da kewaye jiki ɗaya). (P.S. Ga bambanci tsakanin horon da'irar da horo na tazara.) Ƙwayoyinku ba za su daina ƙonawa ba kuma bugun zuciyar ku ba zai zauna ba har sai kun gama da wannan abin. (Idan da gaske kuna jin 'ma'aunin nauyi a yau, gwada aikin motsa jiki na dumbbell mai ƙonawa maimakon.)

Yadda yake aiki: Za ku yi kowane motsi a ƙasa don adadin adadin da aka nuna, maimaita kowane kewaye sau uku kafin ku ci gaba zuwa na gaba. Huta kamar yadda ake buƙata tsakanin kowace da'ira.

Za ku buƙaci: Ba komai sai nauyin jikin ku da wani sarari

Da'irar 1: Ƙananan Jiki

Lunge Baya + Curtsy Lunge

A. Tsaya tare da ƙafafu tare da hannayen hannu a manne a gaban ƙirji.

B. Mataki babban mataki baya tare da ƙafar dama, ragewa cikin juyawa har sai gwiwoyi biyu sun durƙusa a digiri 90.

C. Latsa cikin ƙafar hagu don tsayawa, taka ƙafar dama kusa da hagu.

D. Mataki ƙafar dama baya da zuwa hagu don haye ƙafar dama a baya hagu, lanƙwasa gwiwoyi biyu don ƙasa zuwa cikin huhu.

E. Latsa cikin ƙafar hagu don tsayawa kuma komawa zuwa wurin farawa. 1 rep.

Yi 8 reps. Canja bangarorin; maimaita.

Sumo Squat Jump

A. Tsaya da faɗin ƙafafu, yatsun yatsan da aka nuna kaɗan a kusurwoyin digiri 45.

B. Ƙasa cikin zurfin tsugunawa, har sai cinyoyin sun yi daidai da ƙasa.

C. Tsaya fashewa da tsalle daga ƙasa, yana tura kwatangwalo gaba.

D. Yi ƙasa a hankali kuma nan da nan ƙasa a cikin sumo squat don fara wakilci na gaba.

Yi 12 reps.

Gadar Glute Single-Leg

A. Kwance fuska a ƙasa tare da kafafu leɓe da gwiwoyi suna nunawa zuwa rufi. Latsa cikin ƙafafu biyu don ɗaga kwatangwalo daga ƙasa, kuma ƙara ƙafar hagu don samar da madaidaiciyar layi daga kafadu zuwa diddige hagu don farawa.

B. Ci gaba da aiki, ƙananan kwatangwalo don taɓa ƙasa.

C. Latsa cikin ƙafar dama don ɗaga kwatangwalo kuma komawa wurin farawa.

Yi 8 reps. Canja bangarorin; maimaita.

Jumping Lunge + Squat Jump

A. Fara a cikin yanayin lunge tare da ƙafar dama ta gaba. Rage cikin huhu har sai gwiwoyi biyu sun durƙusa a digiri 90.

B. Yi tsalle kuma canza ƙafafu, ragewa cikin huhun ƙafar hagu.

C. Yi tsalle kuma canza ƙafafu, ragewa cikin huhun ƙafar dama.

D. Yi tsalle da ƙasa da ƙafafu da ɗan faɗi fiye da faɗin kafada baya, ragewa cikin squat. Tsaya da fashewa da tsalle daga ƙasa.

E. Kasa a hankali, kuma fara mai wakilci na gaba akan kishiyar ƙafa.

Yi 8 reps.

Da'irar 2: Babban Jiki

Commando + Push-Up

A. Fara a cikin babban katako.

B. Ƙasa zuwa ƙwanƙolin dama, sannan gwiwar hannu ta hagu, don canzawa zuwa ƙaramin katako.

C. Latsa cikin tafin hannun dama, sannan tafin hannun hagu don ɗaga sama da katako.

D. Yi tura-up. Maimaita, fara wakilci na gaba tare da ɗayan hannun.

Yi 4 reps.

Frog Jump + Shuffle Back

A. Tsaya da kafafu masu fadi fiye da faɗin hip.

B. Juya hannaye baya, ragewa cikin wani yanki na squat. Makami don yin tsalle zuwa gaba, saukowa a hankali cikin tsugunne.

C. Shuffle baya don komawa wurin farawa.

Yi 4 reps.

Hannun Tushe-Tura-Up

A. Fara a cikin babban matsayi.

B. Yi tafiya da hannun hagu zuwa dama, don haka yana ƙarƙashin tsakiyar ƙirji, sannan tafiya hannun dama zuwa dama, yatsunsu suna nuna gefe.

C. Yi tura-up.

D. Tafiya hannaye zuwa hagu don maimaita a wancan gefen.

Yi maimaita 4 a kowane gefe.

Gefe-to-Geye Squat Jump + Push-Up

A. Tsaya da ƙafafu fiye da faɗin kafaɗa. Sauke cikin squat tare da manne hannaye a gaban kirji.

B. Yi tsalle zuwa dama, saukowa a hankali a cikin squat.

C. Sanya hannaye a ƙasa kuma tsalle ƙafafu zuwa babban katako. Yi tura-up.

D. Tsalle ƙafafu zuwa hannaye kuma ɗaga ƙirji don komawa wurin tsugunne. Tsallaka zuwa wata hanya don fara wakilci na gaba.

Yi 4 reps.

Mataki na 3: Jimlar Jiki

Blast-Off Lunge

A. Fara a cikin yanayin lunge tare da ƙafar hagu gaba.

B. Rage zuwa cikin lunge har sai gwiwoyi duka suna a kusurwoyin digiri 90, hannun hagu a gaba cikin matsayi mai gudana.

C. Latsa ƙafar gaba da fashewa da ƙarfi don ɗaga shi daga ƙasa, tuƙi hannun dama gaba.

D. Kasa a hankali kuma nan da nan ƙasa zuwa cikin yanayin lunge don fara wakilci na gaba.

Yi 8 reps a kowane gefe.

Tsuntsaye-Dog Crunch

A. Fara a saman tebur akan dukkan ƙafafu huɗu, kafadu akan wuyan hannu da kwatangwalo akan gwiwoyi.

B. Ƙarfafa gwiwa da mayar da baya, shimfiɗa hannun hagu zuwa gaba zuwa kunne, da kuma miƙa ƙafar dama ta baya a layi tare da kwatangwalo.

C. Murkushe gwiwar gwiwar hagu da gwiwa na dama don taɓa ƙasa da maɓallin ciki.

D. Ƙara sake don fara mai zuwa na gaba.

Yi maimaita 12 a kowane gefe.

Masu hawan dutse

A. Fara a cikin babban katako.

B. Madadin tuƙi kowane gwiwa zuwa ƙirji, kiyaye nauyi akan hannaye da jiki a madaidaiciyar layi daga kafadu zuwa diddige.

Yi 8 reps a kowane gefe.

Lay-Down Burpee

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin hip.

B. Zauna ƙasa don sanya hannaye a ƙasa, sannan tsalle ƙafafu baya zuwa katako, kuma nan da nan ƙasa ƙasa zuwa ƙasa.

C. Latsa jiki daga ƙasa kuma tsalle ƙafafu gaba a waje da hannaye, sannan ku tsaya ku yi tsalle, ku kai hannu sama.

D. Ƙasa a hankali kuma ƙasa cikin squat don fara wakilai na gaba.

Yi 8 reps.

Bita don