Nauyin Jiki Ya Kamata Kowacce Mace Ta Jagoranci Karfi Na Musamman

Wadatacce

• L-Zauna
• Rike hannu
• Gilashin Gilashin
• Roll stick
• Pistol Squat
• Tura-Up
• Bita don

A lokacinta a matsayin babban mai horarwa-wanda ya haɗa da ƴan takara da bulala (da masu zama masu kujera) zuwa siffar NBC's Babban Mai Asara a cikin shekaru biyu da suka gabata-Jen Widerstrom ya gano takaitaccen jerin wasannin motsa jiki wanda ke buɗe hanya zuwa mafi kyawun jiki. Ba na gargajiya ba ne amma har da waɗanda ta shaida mata da yawa suna fafutukar ƙusa da fom ɗin littafin rubutu. Da nufin cin nasarar wannan haɗin gwiwar masu ƙarfi, Widerstrom ya ce, "kuma za ku ji ƙarfafawa kamar ba a taɓa yi ba." Wannan saboda ƙalubalen motsi kamar waɗannan suna sassaƙa sarkar tsokoki na kai-zuwa-yatsan ƙafa kuma suna haɓaka wasan motsa jiki da ƙwarewar jiki don babban harbin ƙarfin jiki. (Gaskiya - samun ƙarfi zai sa ku yi kama da jin sexy AF.)

Don tabbatar da cewa ku duka shida, Widerstrom ya rushe tushen kowane motsa jiki. Haɗa ƙarfin tsoka kafin kowane saiti tare da wannan ɗan canza yanayin wasan tunani: Kalli kanku da yin aikin da za ku yi ƙoƙari, kuma za ku ji ƙarfafawa cikin ƙarfin ku har zuwa kashi 24-ba tare da aiki ba tsoka guda ɗaya, bisa ga wani bincike a cikin Jaridar Arewacin Amurka ta Ilimin Ilimin halin Dan Adam. Mai yiyuwa ne irin wannan hoton ya haskaka kwakwalwarka ta hanyar kunna wuraren da ke da ƙwarewar motsi. "Ku amince da gaskiyar cewa jikin ku yana da ƙarfi sosai," in ji Widerstrom. "Kuma da gaske ku tafi." Kun sami wannan. Kuma kuna gab da samun jikin don tabbatar da shi.

L-Zauna

Zauna a ƙasa tare da tsayin ƙafafu da tafin hannu da cinyoyinku, sannan ku ɗaga jikin ku ta hanyar danna cikin tafin hannunku. Cire abs ɗinku cikin zurfi kuma ku nannade zuciyar ku sosai don ɗaga jikin ku," in ji Widerstorm. "Babu wata hanya a kusa da shi." Har ila yau, kafadu da glutes ɗinku suna samun ƙaƙƙarfan nau'i na sassaka, tun suna tayar da ku kuma suna ajiye ku a can. Anan akwai matakai guda uku da zasu taimaka muku ku ƙulla shi.

1. Ka sauƙaƙe shi da rabi ta fara da kafa ɗaya L zauna. Zauna a ƙasa tare da ƙafafu tare da mikawa, ƙafafu masu sassauƙa, da hannaye a ƙasa a waje da cinyoyinku, yatsa 2 zuwa 3 inci a bayan gwiwoyinku, manyan yatsu a ƙarƙashin cinyoyinku, da wuyan hannu suna taɓa waje na ƙafafunku. Tare da yada yatsun ku, danna tafin hannunku cikin ƙasa, huɗa ainihin ku, kuma ku daidaita hannaye don ɗaga gindinku da ƙafar dama. Rike na 15 zuwa 30 seconds. Maimaita sau 2 zuwa 3. Canja kafafu kuma maimaita.

2. Raba kafafu fadi don riƙe madaidaicin don sanya su sauƙi da sauƙi don ɗagawa yayin da ake samun dama ga ƙungiyoyin tsoka iri ɗaya. Zauna a kasa tare da kafafu masu fadi, kafafu suna lankwasa, da hannaye suna matsawa cikin kasa tsakanin cinyoyi da kusan kafa daya. Matsa tafin hannunka a cikin ƙasa, huɗa ƙwanƙwasa, kuma miƙewa hannaye don ɗaga gindi da ƙafafu, amma bar diddiginka a hankali a ƙasa. Rike na 15 zuwa 30 seconds. Maimaita sau 2 zuwa 3. (Tsalle da sit-ups; katako shine hanya mafi kyau don shigar da ainihin ku.)

3. Ƙirƙiri ƙarin sarari fiye da ƙasa yana ba da damar samun ƙarin tsokoki da hannu a cikin ɗagawa ta hanyar yin L zaune akan kwalaye 2 ko benci (ko sandunan parallette!). Sanya kwalaye masu ƙarfi ko benci kaɗan kaɗan fiye da faɗin hip, kuma tsaya tsakaninsu tare da kafafu tare. Shuka hannu daya akan kowane akwati, huda zuciyar ku, kuma ku daidaita hannayenku don ɗaga ƙafafunku sama gwargwadon iko. Rike na 15 zuwa 30 seconds. Maimaita sau 2 zuwa 3.

Cikakken L Zauna: Zauna a ƙasa tare da tsayin ƙafafu kuma tare, ƙafafu suna lanƙwasa, hannaye a ƙasa a waje da cinyoyinku, yatsa 2 zuwa 3 inci a bayan gwiwoyinku, manyan yatsa a ƙarƙashin cinyoyinku na sama, da wuyan hannu suna taɓa waje na ƙafafunku (kowane baya da baya ba za ku iya sauka daga bene ba). Exhale, fadada kafadunka, danna tafin hannunka cikin bene, huda gindin ka, ka matse kafafuwan ka tare. Sannan ku miƙa hannu don ɗaga butt ɗin ku sannan ƙafafun ku da diddige kusan inci 1/4 daga ƙasa. Rike muddin za ku iya. "Lokacin da kuka fitar da numfashi don dagawa, yi kamar kuna hura kyandir, wanda ke ba ku damar nannade corset a kugunku wanda ke jan kowace tsoka tare cikin kunshin saƙa tam."

Rike hannu

Kai ne a gaban nauyi, daidaita nauyin jikinka akan tafin hannunka. Labari mai dadi shine kowa yana da ƙarfin yin wannan, in ji Widerstrom. Kwarewa ce a bayanta wanda ke ɗaukar mafi yawan lokaci don ƙwarewa: "Dole ne ku yi hannuwan hannu-da yawa don samun ƙwarewa a kansu," in ji ta. Babban ɓangaren wannan aikin yana cikin kan ku, yana koyan zama lafiya tare da ra'ayin kasancewa a ƙasa. "Amma lokacin da kuka ci nasarar wannan aikin," in ji ta, "za ku canza ra'ayinku game da abin da ke da wuya a gare ku, kuna tambayar kanku, Menene kuma zan iya?" Anan zaka fara. (Har ila yau, gwada wannan yoga na gudana wanda zai fara jikin ku don ƙusa abin hannu.)

1.Samun jin daɗin juyawa kuma koyi yadda ake sanya hannayenku ta farawa da tsayin hips 90 tare da famfo kafada. Tsaya daga nesa daga akwati mai ƙarfi ko benci. Ninka gaba don dasa hannayenku a ƙasa, da ƙafar ƙafafunku sama da kan akwatin don jikin ku ya zama sifar L ta juye. Sannan matsa nauyi zuwa hannun hagu kuma ka matsa hannun dama zuwa kafadar hagu.Canja bangarorin; maimaita. Yi 2 zuwa 3 saiti na 10 zuwa 12 reps, madaidaitan bangarorin.

2.Yi tafiya bango don fara daidaita madaidaicin hannunka yayin da ake tallafawa. Fara a ƙasa a matsayin katako tare da danna ƙafa cikin bango. Sannu a hankali tafiya hannaye zuwa bango a cikin matakai 3-inch, tafiya ƙafafu sama da bango kamar yadda kake jin daɗi (maƙasudin shine kawo jikinka don taɓa bangon gabaɗaya). Juya motsi don komawa ƙasa. Yi 2 zuwa 3 sets na 5 zuwa 6 reps.

3.Koyi yadda ake harbawa tare da goyan baya ta hanyar yin hannu a bango. Tsaya suna fuskantar bango, nesa da ƙafa 2 zuwa 3. Da sauri ninka daga kwatangwalo don dasa hannaye a ƙasa a gaban bango, kuna shura ƙafafunku sama ɗaya bayan ɗaya har sai sun huta akan bango. Riƙe wannan matsayin muddin za ku iya, barin diddigenku su fito daga bango 'yan lokuta kaɗan don haka ba ku dogara gaba ɗaya ba. Sannan juya motsi don komawa baya. Yi 2 zuwa 3 sets na 25- zuwa 45- seconds.

Madaidaicin Tsayin Hannu: Tsaya tare da faɗin faɗin ƙafar ƙafa da ɗaga hannayensu sama. Nemo wuri a ƙasa kimanin ƙafa 3 a gabanka. Ninka gaba, kai hannayenku zuwa wancan lokacin, harba ƙafarku ta hagu sama (don sau biyunku na farko, fara da ƙarancin turawa fiye da yadda kuka sani zai ɗauka don samun ku duka, don haka zaku iya haɓaka fahimtar menene irin ikon da ake ɗauka don kai ku can). Sa'an nan kuma nan da nan ku bi da ƙafar dama, ku bar ƙafafu su yi shawagi sama da hips, waɗanda aka jera su a kan kafadu, waɗanda aka jera a kan wuyan hannu: "Ka yi tunanin jikinka wani gini ne inda duk waɗannan manyan haɗin gwiwar haɗin gwiwa daban ne daban amma har yanzu suna da kyau don samar da daidaito. Naúrar, "in ji Widerstrom. Riƙe muddin za ku iya, sannan ku rage ƙafarku ɗaya a lokaci ɗaya don komawa lafiya a tsaye.

Gilashin Gilashin

Kwance fuska, shafa kafafunku tare hagu da dama a cikin baka na digiri 180. Matsalar ita ce, mata kan yi amfani da kafafuwansu da masu lankwasawa don yin wannan aikin. "Lokacin da ka saki hannunka a kan waɗannan tsokoki marasa kuskure don shiga daidai-a cikin wannan yanayin zuciyarka - za ka iya samun damar yin amfani da cikakkiyar motsi da ƙarfinka, kuma ba zato ba tsammani wannan motsi ya zama mai sauƙi da tasiri don tsara jikinka." Widerstrom ya ce. (Masa shi, sannan ku magance wannan motsa jiki na motsa jiki na 10 don gwada ƙarfin ku.)

1.Koyawa jikinka motsi, birki, da canza alkibla cikin ruwa tare da murguda ƙwanƙwasa. Tsaya tare da ƙafafunku tare, tare da ƙarar ƙararrawa (ko tsintsiya madaurinki ɗaya) da aka ɗora a bayanku a ƙafar kafadunku, a hankali ku ɗauki sandar tare da riko da hannu, gwiwar hannu ta lanƙwasa ƙasa. Rike gangar jikin tsayi da murabba'in kwatangwalo, sannan juya juzu'in zuwa dama har sai ba ku da sauran kewayon motsi zuwa gefen dama naku. Canja bangarorin; maimaita. Yi 2 zuwa 3 sets na 10 zuwa 12 reps, maɓalli daban-daban.

2.Matsar da ƙafafunku a matsayin ɗaya-amma ba tare da nauyi mai yawa ba-tare da masu goge-kafa. Kwance fuska a ƙasa tare da miƙa hannayensu zuwa ɓangarori da gwiwoyi a lankwashe akan kwatangwalo. Tsayawa kafafu tare a digiri 90, durƙusa gwiwoyi zuwa hagu, barin ƙashin ƙugu na dama ya fito daga ƙasa, don dora 1 inch sama da bene. Kneesaga gwiwoyi don farawa, sannan rage su zuwa dama. Yi 2 zuwa 3 sets na 10 zuwa 12 reps, maɓalli daban-daban.

3.Yi masu goge kafa ɗaya don koyon yadda ake sarrafa motsi a cikin cikakken sa. Ka kwanta a kasa tare da mika hannu zuwa gefe, kafar dama ta miko sama da lankwasa gwiwa ta hagu a kan kwatangwalo. Tsayawa gwiwoyi tare, sauke ƙafafu zuwa hagu don shawagi 1 inch sama da bene, bar hip ɗin dama ya bar ƙasa. Iftaga kafafunku yadda suka zo, sannan ku runtse su zuwa dama. Yi 2 zuwa 3 saiti na 10 zuwa 12 reps, madaidaitan bangarorin.

Cikakken Gilashin Gilashin Gilashin: Ka kwanta a kasa tare da mika hannu zuwa gefe da kafa kafa a kan kwatangwalo. Tare da hakarkarin da ke latsa ƙasa da ƙafafu tare, sauke ƙafafu zuwa hagu yayin da hip ɗin ku na dama ya tashi daga ƙasa, don shawagi 1 inch sama da bene. Bin diddigin kafafuwanku don farawa, sannan ku runtse su zuwa dama. Widerstrom ya ce "Yayin da ƙafafunku suka kai nesa da ainihin ku, jikin ku yana matsewa sosai don ya sa ku zama masu ɗorewa da haɗe da bene." "Sannan lokacin da ƙafafunku suka dawo tsakiya, kuna jin taƙaitaccen sakin tashin hankali."

Roll stick

Yi zurfafa, mirgine baya kan baya na sama kuma daidaita kafafunku zuwa rufi, mirgina gaba zuwa ƙafafu, tsugunna sosai, kuma ku sake tsayawa. Yi duk wannan ba tare da tsayawa ba, kuma kun sami kanku nadi na alkuki. Widerstrom ya ce "Wani nadi na kyandir yana ƙonewa kuma yana haɗa kowace tsoka a cikin zuciyar ku yayin da kuke tashi daga tsaye zuwa aiki zuwa sake tsayawa," in ji Widerstrom. Wannan motsa jiki na motsa jiki na motsa jiki yana da wuyar gaske saboda ban da kira ga ƙarfi, motsi, da daidaitawa, yana buƙatar ku kasance da kwanciyar hankali don motsawa a makanta. "Wataƙila ku ɗan ji tsoro don tafiya baya-sannan lokacin da kuke ciki, ku yi tsammanin zai ji ɗan ban mamaki-amma sai ku sami rataye shi kuma ku san abin da kuke tsammani," in ji ta. "A zahiri ya fara zama mai daɗi, kuma ba zato ba tsammani kuna da kyau a ciki." Tafi daga newbie zuwa pro a matakai uku masu sauƙi.

1.Jagora matsayi mai girgizawa(yana da wuya fiye da yadda yake gani) ta hanyar yin rami mara zurfi. Kwanta a kasa tare da mika hannu a baya kai da kafafu tsayi kuma suna matsewa tare. Ja abs ɗin ku da ƙarfi kuma danna baya na baya zuwa ƙasa, sannan ɗaga hannuwanku, kai, wuyanku, kafadu, da ƙafafu 8 zuwa 12 inci daga ƙasa (kokarin sanya jikinku yayi kama da siffar ƙafar kujera mai girgiza). Rike na 15 zuwa 30 seconds. Maimaita sau 2 zuwa 3.

2.Koyi yadda ake amfani da ƙarfi don yin jigila yayin da ake riƙe madaidaicin matsayi ta hanyar auna kowane ƙarshen. Riƙe nauyi 2 zuwa 5-fam tare da hannayenku biyu a bayan kanku da ɗayan tsakanin ƙafafunku. Fara a cikin matsayi mara kyau, sannan, ba tare da canza siffar jikin ku ba, yi ja da baya, barin nauyin ya ja ku hanya ɗaya sannan ɗayan. Yi 2 zuwa 3 sets na 10 zuwa 15 reps.

3.Tashi shine sashi mai wahala, don haka a nan akwai hanyoyi guda biyu don taimaka muku. Farko koyaushe iri ɗaya ne: Tsaya tare da ƙafafu tare, hannaye suna kaiwa gaba. Squat har zuwa ƙasa, kuma lokacin da gindinku ya taɓa ƙasa, komawa baya sama, aika ƙafafu sama da baya kaɗan. Idan kuna gwagwarmaya da motsi, ƙetare ƙafafunku a kan mirgina gaba don zuwa tsaye, yayin da kuma amfani da hannayenku don danna ƙasa a ɓangarorin ku biyu na kwatangwalo. Idan ƙarfin ne da ba ku da shi, riƙe nauyi a hannunku akan nadi a baya, kuma ku tura shi gaba a kan hanyar sama don taimaka muku wajen tsayawa. Yi 2 zuwa 3 saiti na 8 zuwa 10 reps.

Cikakken Gurbin Candlestick: Tsaya tare da ƙafafu tare da hannaye suna kaiwa gaba. Squat har zuwa ƙasa, kuma lokacin da butt ɗinku ya taɓa bene, juyawa baya, kai hannayenku a bayan kai, mirgina a samanku na sama, barin ƙafafunku madaidaiciya su hau saman kwatangwalo don ƙirƙirar ƙarfi. Ba tare da tsayawa ba, mirgine gaba, kawo diddige ku kusa da gindinku kamar yadda zaku iya yayin haɗa ƙafafunku zuwa ƙasa; kai hannunka gaba don dawowa cikin ƙwanƙwasawa kaɗan don tashi tsaye. "Yi tunanin wannan motsi a matsayin mai gani," in ji Widerstrom. "Makamashi yana canzawa daga ƙafarku zuwa kanku baya zuwa ƙafafunku." Don haka idan kuna fuskantar matsalar cire shi daga bene, mirgine baya tare da ɗan jin daɗi. (Magance wannan motsa jiki na motsa jiki na motsa jiki kusa da haɓaka ƙwarewar ku da ƙalubalen tsokar ku.)

Pistol Squat

Widerstrom ya ce "wannan zurfin tsugunne kafa ɗaya ba a ba shi ikon tauraron da ya cancanta ba, don haka yawancin mata ba sa ma gwada shi," in ji Widerstrom. Amma fa'idodin jiki sun cancanci reps: Kuna ƙarfafa kowane kafa da kansa, wanda ke haifar da rashin daidaituwa, haka nan kuna gina ƙarfi mai ƙarfi daga tsokar ku zuwa ƙasa, in ji Widerstrom. Ga yadda ake gina shi.

1.Yi bindiga ta amfani da sanda don taimakawa wajen sauƙaƙa nauyin ku: Tsaya a ƙafar hagu ta fuskantar sanda kuma ka kama ta da hannun hagu. Bari tafin hannunka ya zame ƙasa yayin da kuke jujjuya kwatangwalonku baya, miƙa ƙafar dama zuwa gaba, da ƙasa zuwa cikin ƙafar ƙafa ɗaya tare da ƙwanƙwashin ƙafarku a ƙasa da matakin gwiwa. Yi amfani da ɗan taimako gwargwadon ikonka don tsayawa. Yi 2 sets na 8 zuwa 10 maimaita kowace kafa.

2.Yi aiki don inganta zurfin ku ta hanyar yin bindiga zuwa wurin zama mai tsayi. Tsaya game da ƙafa a gaban akwati ko ƙaramin benci, yana fuskantar nesa da shi. Canja nauyi akan ƙafar hagu, sannan lanƙwasa ƙafar hagu, aika hips baya da ƙasa zuwa benci yayin da kuke miƙa ƙafar dama da makamai gaba. Da zarar gindinku ya taɓa benci, miƙa ƙafar hagu don komawa tsaye. Yi saiti 2 na 8 zuwa 10 a kowace kafa, rage girman benci ko akwatin yayin da kuke ingantawa.

3.Ƙara nauyi ga wannan motsi a zahiri yana ba da sauƙi ta hanyar daidaita motsi, don haka kafin ku gwada bindiga mai nauyin jiki, yi mai nauyi. Riƙe dumbbell ɗaya (fara da fam 15; raguwa yayin da kuke ƙara ƙarfi) a kwance tare da hannaye biyu, an miƙa hannu gaba. Matsa nauyi zuwa ƙafar hagu, sa'an nan kuma aika kwatangwalo baya da ƙasa yayin da kuke rage kwatangwalo fiye da digiri 90, yayin da kuke ƙara ƙafar dama gaba. Da zarar kun buga ƙasa layi-layi-ba tare da rage ƙarfin ƙafar dama baya zuwa tsaye ba. Yi saiti 2 na maimaitawa 8 zuwa 10 a kowace kafa, musayar ƙafafu. (Ɗauki wannan bayan ƙalubalen squat na yau da kullun don sakamakon kisa.)

Cikakken Pistol Squat: Tsaya a ƙafar hagu tare da matsin lamba daidai a kowane ɓangaren ƙafarka, ƙafar dama ta ɗan ɗaga gaba. Lanƙwasa gwiwa na hagu kuma aika kwatangwalo a baya, kai hannaye gaba yayin da kake mika ƙafar dama gaba, rage jiki har sai hips sun kasance ƙasa da layi daya. Sa'an nan kuma matse glutes da hamstring don dakatar da saukowar ku, kuma ku bar su su zama maɓuɓɓugar ruwa don dawo da ku tsaye. Widerstrom ya ce "Ka yi tunanin cewa kana tura ƙafafunka na tsaye ƙafa 6 da ƙasa a ƙasa," in ji Widerstrom. "Hakan zai shiga manyan tsokoki na ƙafa da kuma cibiyar wutar lantarki fiye da tunanin kawai daidaita gwiwa don tsayawa."

Tura-Up

Tsantsar magana, kirjinku ya kamata ya yi kiwo a ƙasa duk lokacin da kuka yi kasa don turawa. Idan kun kasance kuna yin fudge shi, ba ku kaɗai ba. "Cibiyar taro ita ce kwatangwalo," in ji Widerstrom. (Ga maza, kirjinsu ne) Labari mai dadi shine cewa zaku iya amfani da bututun ku da ƙafafunku masu ƙarfi don taimakawa haɓaka wannan motsi na jiki. A lokaci guda, haɓaka ƙarfin jikin ku na sama kuma buga a cikin cikakken kewayon motsi tare da ci gaban mataki uku na Widerstrom. (Sa'an nan kuma magance wannan ƙalubalen turawa na kwanaki 30 don kammala shi.)

1.Don kammala motsi na matsawa da ƙarfafa kirjin ku da hannayen ku, yi latsa benchi (dumbbells ba za su yanke shi a nan ba saboda kuna motsa su daban, sabanin bene). Fara da mashaya mara komai, sannan ƙara nauyi kamar yadda ake buƙata. Kwanta fuska a kan benci tare da shimfiɗa ƙafafu a ƙasa. Ɗauki ƙwanƙwasa tare da riko na hannu tare da nisan kafada. Daidaita makamai sama da kirji don farawa. Ƙananan mashaya don kiwo ƙirji, sannan danna baya sama. Yi 2 zuwa 3 sets na 10 zuwa 15 reps.

2.Karkatar da turawa don sa zuciyar ku shiga kuma kai ku cikin cikakkiyar motsi amma ba tare da duk nauyin ku ba. Yi cikakken turawa tare da hannayenku akan benci mai ƙarfi ko akwati da ƙafafunku a ƙasa. Yi 2 zuwa 3 saiti na 8 zuwa 10 reps.

3.Sakin-hannun turawa yana ba jikinka ɗan lokaci don murmurewa kuma sake saita rabi ta kowane wakilin yayin da kuma haɓaka ƙarfin ku daga kasan turawa daga matse. Fara a ƙasa a matsayin katako. Ƙasar jiki gaba ɗaya zuwa ƙasa. Ɗaga hannaye a taƙaice, sannan a sake dasa su a ƙasa kuma a tura sama zuwa matsayi na katako. Yi 2 zuwa 3 saiti na 8 zuwa 10 reps. "Ko da masu fafatawa na a kan Babban Mai Rasa tare da fam 80 zuwa 100 don rasa koyon yadda ake yin tura-tura ta wannan hanyar," in ji ta. "Wani lokaci dole ne su bawo daga bene, amma yana da kyau ga tsokoki da makanikai fiye da sauke gwiwoyi."

Cikakkar Turawa: Fara a ƙasa a matsayin katako tare da hannayenku a ƙasa da kafadu da ƙafafu 8 zuwa 12 inci dabam (don tushe mai ƙarfi). "Yi tunanin zaku iya juyawa juyawa wanda ke kunna tsokoki daga kafadun ku, kirji, hannaye, mahaifa, butt zuwa kafafu," in ji Widerstrom. "Kalli haskaka waɗancan ƙungiyoyin tsoka waɗanda za su kai ku cikin motsi." Daga nan sai ku fara runtsewa, lanƙwasa hannayenku don haka akwai sarari tsakanin 4 zuwa 6 inci tsakanin gwiwar ku da haƙarƙarin ku, don tabbatar da ƙarin tsokoki a ciki. ku kunna karin tsokar kirji." Da zarar ƙirjin ku ya goga ƙasa, kunna wuta sama zuwa katako.

Bita don