Manyan Dalilai Goma Goma Ga Mata

Wadatacce

• Squats
• Pop Squats
• Squats tare da Ciwon Kafa na baya
• Tafiya Squats
• Gaba/Baya Squat Jumps
• Laya-Kafa Deadlift Hop
• Sumo Burpees
• Glute Grid
• Matse Gadar
• Bita don

Hanya mafi kyau don samun ganimar mafarkin ku? Ku tashi ku yi aiki da shi. Kuma yayin da ɗaukar nauyi babbar hanya ce mai ƙarfi don gina kyalkyali, wani lokacin kuna son samun ƙona ganima kaɗan a gida ta amfani da nauyin ku kawai. A nan ne mafi kyawun motsa jiki na mata-kai tsaye daga mai ba da horo da kuma YouTuber extraordinaire Kym Perfetto, aka @KymNonStop-shiga cikin wasa. (BTW ita ma tana da kewaye mai kisa don kunna ƙasan ku.)

Yadda yake aiki: Bi tare da bidiyon ko mataki-mataki-mataki yana motsawa a ƙasa-yawan wakilai da yawa (AMRAP) don lokacin da aka ware. Maimaita da'irar gabaɗaya sau ɗaya don saurin motsa jiki na minti 5, ko maimaita sau biyu don ƙonawa da ƙarfi.

Squats

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

B. Canja nauyi baya cikin diddige kuma ƙasa zuwa cikin tsugunne.

C. Komawa tsaye, matse ƙugi a saman.

Yi AMRAP na daƙiƙa 30.

Pop Squats

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

B. Mayar da nauyi baya cikin diddige kuma ƙasa zuwa squat.

C. Yi tashi don tsayawa, tsalle ƙafafu tare, sannan nan da nan komawa zuwa wurin farawa, ragewa baya cikin squat.

Yi AMRAP na daƙiƙa 30.

Squats tare da Ciwon Kafa na baya

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

B. Canja nauyi baya cikin diddige kuma ƙasa zuwa cikin tsugunne.

C. Komawa a tsaye kuma ku yi rawar jiki don ɗaga madaidaicin ƙafar dama a bayan jiki tare da lankwasa ƙafa.

D. Komawa matsayi na farawa kuma maimaita, maɓalli daban-daban.

Yi AMRAP na daƙiƙa 30.

Tafiya Squats

A. Fara a cikin squat wuri tare da faɗin ƙafafu fiye da faɗin kafada baya.

B. Kasancewa a cikin squat, taka ƙafar dama gaba, sannan ƙafar hagu gaba. Sa'an nan kuma taka ƙafar dama ta baya da ƙafar hagu.

Yi AMRAP na daƙiƙa 30.

Gaba/Baya Squat Jumps

A. Fara a cikin tsugunowa da kafafu masu fadi fiye da fadin kafada.

B. Ci gaba da zama a cikin squat, yi yi gaba kamar ƙafa ɗaya, sannan yin tsalle baya don farawa.

Yi AMRAP na daƙiƙa 30.

Laya-Kafa Deadlift Hop

A. Fara daidaitawa akan ɗan lanƙwasa ƙafar hagu, ƙafar dama tana shawagi daga ƙasa.

B. Lanƙwasa a kwatangwalo don isa ƙasa kuma ku taɓa ƙasa da hannun dama, shimfiɗa ƙafar dama a baya.

C. Fitar da gwiwa ta dama zuwa gaba mai ƙarfi da tura ƙafar hagu don tashi daga bene, saukowa a ƙafar hagu kuma kai ƙasa don fara wakilci na gaba.

Yi AMRAP na tsawon daƙiƙa 30, sannan maimaita tsawon daƙiƙa 30 a gefe guda.

Sumo Burpees

A. Fara da ƙafafu mafi faɗi fiye da faɗin kafada baya.

B. Gungura ƙasa don ɗora hannayenku a ƙasa cikin ƙafafun. Koma ƙafafu zuwa matsayi mai tsayi.

C. Tsalle ƙafafu gaba zuwa ƙasa a waje na hannaye, gwiwoyi sun durƙusa cikin tsugunne. Toauka sama don komawa don farawa.

Yi AMRAP na daƙiƙa 30.

Glute Grid

A. Kwance fuska tare da kafa ƙafafu a ƙasa.

B. Danna diddige zuwa cikin ƙasa kuma ɗaga gindin ƙasa, yana zuwa cikin matsayi na gada, yana yin layi madaidaiciya daga gwiwoyi zuwa kafadu.

C. Ƙarƙashin kwatangwalo zuwa ƙasa don famfo ƙasa, sa'an nan kuma danna glutes don ɗaga baya zuwa gada.

Yi AMRAP na daƙiƙa 30.

Matse Gadar

A. Fara a matsayin gada, ƙafafu a kwance a ƙasa, maƙasudin maƙasudi da ɗaga gindi.

B. Matse cinyoyin ciki don motsa gwiwoyi zuwa juna. Maimaita.

Yi AMRAP na daƙiƙa 30.

Bita don