Kaka Calabrese na Minti 20 Cikakkun Jiki Masu Sliders Workout

Wadatacce

• Komawa Lunge
• Push-Ups Slider Side
• Side Lunge zuwa Curtsy Lunge
• Zaman Zama
• Lunge Diagonal na gaba
• Gilashin Wipers
• Hamstring Curls
• Gani
• Bita don

Sliders na iya zama kyakkyawa kuma mara lahani, amma a zahiri suna da alhakin ƙonewa mai tsanani. (Fayil da su daidai kusa da ganima makada!) Don haka idan kuna son ƙarfafa motsin jikin ku ba tare da yin tasiri mai girma ba, da gaske suna zuwa da amfani. Hakanan suna da arha sosai kuma basa ɗaukar sararin samaniya, yana mai sanya su ɗayan mafi kyawun kayan aikin don gida da motsa jiki. (Mai alaƙa: Amazon 11 Ya Sayi Don Gina Gidan Gym na DIY akan ƙasa da $250)

Yayin da zaku iya haɗa masu zamewa tare da motsa jiki mai kisa, zaku iya amfani da su don yin aiki da jikin ku duka. Kaka Calabrese, mahaliccin 21 Day Fix da 80 Day Obsession, ya ba mu wannan cikakken motsa jiki na motsa jiki wanda zai bugi hannayenku, ƙafafu, da gindi kuma. Ajiye minti 20, ƙura daga saitin ku, kuma zamewa cikin ƙona mai daraja. (An ɗaure don lokaci? Gwada Calabrese na mintina 10 na aikin motsa jiki.)

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

Kuna buƙatar: Silidu biyu

Komawa Lunge

A. Tsaya tare da ƙafafu tare, ƙafar dama akan darjewa.

B. Zama ƙafar dama ta baya yayin lanƙwasa gwiwoyi biyu zuwa cikin huɗun hagu.

C. Zama ƙafar dama zuwa gaba yayin daidaita gwiwoyi don komawa matsayin farawa.

Yi maimaita 15. Canja bangarorin; maimaita.

Push-Ups Slider Side

A. Fara a cikin gyare-gyaren matsayi na turawa tare da faifai a ƙarƙashin kowane hannu

B. Lanƙwasa hannaye zuwa kusurwoyi 90-digiri yayin zamewa hannun hagu zuwa hagu

C. Daidaita hannaye yayin zamewa hannun hagu zuwa dama don komawa wurin farawa.

Canja bangarorin; maimaita. Ci gaba da musanyawa don 8 reps a kowane gefe.

Side Lunge zuwa Curtsy Lunge

A. Tsaya tare da ƙafafu tare, ƙafar dama akan maɗauri. Lanƙwasa gwiwa na hagu yayin zamewa ƙafar dama zuwa dama

B. Miƙe gwiwa ta hagu yayin zamiya ƙafar dama don saduwa da ƙafar hagu.

C. Lanƙwasa gwiwa ta hagu yayin ƙetare ƙafar dama zuwa diagonal na hagu.

D. Madaidaicin gwiwa na hagu yayin kawo ƙafar dama don saduwa da ƙafar hagu don komawa wurin farawa.

Yi maimaita 15. Canja bangarorin; maimaita.

Zaman Zama

A. Fara a cikin gyare-gyaren matsayi na turawa tare da faifai a ƙarƙashin kowane hannu

B. Zamar da hannun dama gaba kamar ƙafa ɗaya. Zame hannun hagu zuwa gaba don saduwa da hannun dama.

C. Zame hannun dama zuwa baya, sannan hannun hagu zuwa baya don komawa matsayin farawa.

Canja bangarorin; maimaita. Yi 8 reps.

Lunge Diagonal na gaba

A. Tsaya tare da ƙafafu tare, ƙafar dama akan darjewa.

B. Zamar da ƙafar dama akan diagonal na gaba-dama yayin lanƙwasa gwiwoyi biyu zuwa cikin huhu

C. Zamar da ƙafar dama don saduwa da ƙafar hagu yayin daidaita gwiwoyi biyu don komawa wurin farawa.

Yi 8 reps. Canja bangarorin; maimaita.

Gilashin Wipers

A. Fara a cikin babban katako tare da darjewa ƙarƙashin kowace ƙafa.

B. Zamar da ƙafar dama zuwa gefe har sai an yi layi tare da kwatangwalo

C. Zama ƙafar dama don saduwa da ƙafar hagu don komawa matsayin farawa.

Canja bangarorin; maimaita. Yi 16 reps a kowane gefe.

Hamstring Curls

A. Ka kwanta a baya tare da darjewa a ƙarƙashin kowane diddige, yatsun kafa sun ɗaga, an ɗaga kwatangwalo daga ƙasa a cikin gada mai ƙyalli.

B. Zamewa sheqa gaba don daidaita gwiwoyi.

C. Zaɓi diddige zuwa ga gindi don lanƙwasa gwiwoyi kuma komawa wurin farawa.

Yi maimaita 15.

Gani

A. Fara a cikin katako na gaba tare da maɗauri a ƙarƙashin kowace ƙafa. ;

B. Tsayar da jiki daidai da ƙasa, matsa gaba kaɗan inci, yana barin ƙafafun su zame gaba.

C. Matsa baya 'yan inci kaɗan, barin ƙafafu su zame baya don komawa wurin farawa.

Yi maimaita 15.

Bita don