Mafi kyawun Ayyukan Jiki na Ƙasa don Sautin Glutes da Hamstrings

Wadatacce

• Sauye -sauye na Sauƙaƙan Ruwa
• RDL-Kafa-Kafa-Kafa ɗaya
• Kullun Glute Pulse Kicks
• Sauke 'n' Kick Its
• Super Hydrant + Hip Circle Burnouts
• Bita don

Wannan aikin motsa jiki na yau da kullun yana ba da mafi kyawun motsa jiki guda shida don toning dukkan rabin ku: mafi kyawun motsa jiki na cinya don ƙulla ƙyallen ku, hamstrings, butt, ciki, da cinyoyin waje. Za mu yi aiki da shi duka.

Wannan motsa jiki na mintina 10 abin nishaɗi ne mai ƙarfi na haɗarin ƙananan ƙarfin jiki da aka yi niyya tare da wasu plyometrics (horon tsalle). Ba za ku yi aiki kawai da ƙafafunku ba, amma kuma za ku iya haɓaka bugun zuciyar ku kuma ƙona ƙarin adadin kuzari a cikin tsari. Bonus: Ana iya yin shi ko'ina, kowane lokaci, ba tare da cikakken kayan aikin da ake buƙata ba.

Yi iska sau ɗaya, ko kuma idan kuna son ƙarin gumi, maimaita shi sau ɗaya ko sau biyu don ƙona ƙananan jiki na minti 20 zuwa 30. Idan kuna son ƙara wasu ayyukan jiki na sama a cikin cakuda, haɗa wannan motsa jiki tare da waɗannan darussan makamai masu ƙarfi. Kuna so ku ƙwace ganimar ku? Ƙara ƙarin aikin motsa jiki na mintuna 10 na ganima. (Domin, ICYMI, samun gindi mai ƙarfi yana da mahimmanci ga abubuwa da yawa fiye da kawai kallon kyau.) Kuna son ƙara ƙarin wuta akan cinyoyin ku na ciki? Ƙara fashewar cinya na ciki na minti biyar.

Sauye -sauye na Sauƙaƙan Ruwa

A. Fara tsaye tare da ƙafafu tare, ɗora hannu a gaban kirji.

B. Ƙasa cikin kunkuntar tsugunne, nutsewa kwatangwalo baya don kiyaye gwiwoyi daga gaba zuwa yatsun kafa.

C. Yi tsalle zuwa ƙasa tare da ƙafafunku game da faɗin hip-baya, nan da nan ƙasa a cikin tsugunnawa ta yau da kullun.

D. Yi tsalle zuwa ƙasa tare da faɗin ƙafafu fiye da nisa-hannun baya, yatsun kafa suna nunawa, suna raguwa cikin sumo squat.

E. Hop don kawo ƙafa tare don fara wakilci na gaba. Maimaita na minti 1.

RDL-Kafa-Kafa-Kafa ɗaya

A. Tsaya a kan ƙafar dama, ƙafar hagu a cikin babban gwiwa tare da cinya daidai da ƙasa da gwiwa a lanƙwasa a kusurwar digiri 90.

B. Hinge a kwatangwalo don durƙusawa gaba, miƙa ƙafar hagu a miƙe da baya da makamai a gaba, biceps ta kunnuwa. Ci gaba da kwatangwalo.

C. Toauke gangar jikin don komawa don farawa, tuƙi hannun dama a gaba yayin da gwiwa ta hagu ke zuwa. Maimaita don 30 seconds.

D. Ƙara hop a ƙafar dama lokacin da gwiwa na hagu yana cikin matsayi mai ƙarfi. Maimaita na 15 seconds. Canja bangarorin; maimaita.

Kullun Glute Pulse Kicks

A. Fara durƙusa akan ƙafar dama tare da ƙafar hagu a ƙasa. Juya hannun dama don haka ƙafar tana nuni zuwa hagu da kwance yatsun kafa don haka yadin da aka saka a ƙasa.

B.Danna cikin ƙafar hagu don tsayawa, kuma buga ƙafar dama zuwa gefe.

C. Sauke ƙafar dama a bayan hagu don rage baya don farawa, danna gwiwa ta dama zuwa ƙasa. Maimaita don 45 seconds.

D. Dakata a saman bugun da bugun ƙafar dama zuwa sama da ƙasa na daƙiƙa 15. Canja bangarorin; maimaita.

Sauke 'n' Kick Its

A. Fara zama a ƙasa tare da gwiwoyi biyu zuwa dama, jingina akan hannun hagu. Daidaita nauyi tsakanin gwiwa hagu da hannun hagu.

B. Ƙunƙwasa gwiwa ta dama zuwa kirji.

C. Latsa kwatangwalo sama da buga ƙafar dama zuwa gefe tare da lankwasa ƙafa. Maimaita don 45 seconds.

D. Riƙe saman matsayi na harbi, kuma buga madaidaiciyar kafa ta dama sama da ƙasa na daƙiƙa 15. Canja bangarorin; maimaita.

Super Hydrant + Hip Circle Burnouts

A. Fara a matsayin tebur. Legaga ƙafar dama zuwa baya da sama, lanƙwasa a kusurwar digiri 90 tare da lanƙwasa ƙafa don haka ƙafar dama tana nunawa zuwa rufi.

B. Ƙara ƙafar dama, sa'annan ya ɗaga ta zuwa dama, ya miƙa a tsaye daga kwankwason, ƙafar har yanzu tana kan bene.

C. Koma don farawa, amma ba tare da taɓa gwiwa ta dama zuwa ƙasa ba. Maimaita don 45 seconds.

D. Riƙe matsayi na uku (ƙafar dama ta miƙa zuwa gefe) kuma motsa ƙafar a cikin ƙananan da'ira gaba. Yi 10 reps. Koma baya kuma yi ƙarin 10. Canja bangarorin; maimaita.

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Bita don