Mafi kyawun Ayyukan motsa jiki don cunkoson Gym

Wadatacce

• Yi Cardio Ba tare da Na'ura ba
• Yi Tsarin Ajiyayyen
• Daidaita Wakilanku don Amfani da Nauyi ɗaya kaɗai
• Rabauki Kettlebell
• Zaɓi Motsawa 2 kuma Ci gaba
• Umarnin motsa jiki Kashi na 1
• Umarnin Motsa Jiki Part 2
• Karin bayani akan SHAPE.com:
• Bita don

Ga waɗanda suka riga suna son motsa jiki, watan Janairu mafarki mai ban tsoro: Taron ƙudurin Sabuwar Shekara ya mamaye gidan motsa jiki, ɗaure kayan aiki tare da yin ayyukan motsa jiki na mintuna 30 suna tsayi sama da awa ɗaya. Za su ƙare a watan Fabrairu… idan za ku iya tsayawa kawai.

Magani ɗaya: Gwada zaman kyauta tare da mai horo. Jared Meachem, Daraktan Sabis na Motsa Jiki a Sky Fitness & Wellbeing gyms ya ce "Za su iya bi ta cikin taron jama'a fiye da yadda za ku iya da kanku… kuma yana buɗe muku sabbin wuraren motsa jiki." Hakanan kuna iya samun damar gwada wasu sabbin darussan, ko kuma a samar muku da sabon shirin a cikin wasu zama kaɗan. "Kuna iya jagorantar mai ba da horo don haɓaka muku shirin da ba shi da kayan aiki, don haka za ku iya yin shi a kowane lokaci na rana ba tare da jira a layi ba."

Idan dakin motsa jikin ku bai ba da zaman zama na kyauta ba-ko kuma ku gwammace ku tafi shi kaɗai-gwada waɗannan dabarun don ƙirƙirar aikin motsa jiki na Janairu wanda ke guje wa layin don dacewa da ku, da sauri… kuma ba tare da takaici ba.

Yi Cardio Ba tare da Na'ura ba

Lines don treadmills, ellipticals, da kekuna masu tsayawa sune mafi munin duka-kuma suna iya ɗaukar mintuna 30 ko fiye don sharewa. Yi ƙuduri don tafiya kyauta da injin kuma samun ingantaccen aikin motsa jiki na cardio ba tare da kayan aiki ba.

Mike Wunsch, darektan wasan kwaikwayo a Results Fitness a Santa Clarita, CA. Wunsch yana sanya abokan cinikinsa ta hanyar manyan masu kammalawa duk shekara don cardio da kwaskwarima. Ya ba da shawarar yin motsa jiki na daƙiƙa 20, da nufin 1 rep a kowace sakan. Huta na daƙiƙa 20, sannan matsa zuwa motsa jiki na gaba.

"Gwada squats, tsalle tsalle, turawa, da turawa," in ji shi. (Cikakkun umarnin ga dukkan darussan da ke cikin wannan labarin an jera su a shafi na ƙarshe.) Fara da zagaye uku ko huɗu na duk darussan, kuna aiki har zuwa biyar zuwa 10 jimlar zagaye.

Yi Tsarin Ajiyayyen

Idan kun mutu-saita akan ma'aunin nauyi ko kuna da tsarin horo na ƙarfi da kuke bi, kawo tsarin ajiya-ko biyu-ga kowane motsa jiki a cikin aikinku don gujewa yin jinkiri ta layi, in ji Craig Ballantyne, CSCS, mai mallakar TurbulenceTraining.com.

"Idan burin ku shine samun tsoka da rasa mai, to lallai ba lallai ne ku damu da ainihin motsa jiki ba," kawai tsarin motsi, in ji shi. Idan kun yi niyyar yin latsa benci, kasance a shirye don musanyawa a cikin matattarar dumbbell. Babu ƙarin ƙwallan Switzerland don haɓaka hip? Gwada motsa jiki tare da kafa ɗaya akan benci.

Akwai kari, Ballantyne ya ce: "Juya aikin motsa jiki tare da sababbin motsa jiki na iya haifar da sababbin canje-canje a jikin ku."

Daidaita Wakilanku don Amfani da Nauyi ɗaya kaɗai

Hanya mafi kyau don gujewa layukan motsa jiki ba shine motsawa ba: Maimakon yin faɗa don dumbbells daban -daban, ƙera motsa jiki inda kuke amfani da nauyi iri ɗaya don duk motsi, in ji Nick Tumminello, mai ba da ƙarfi da kwaskwarima a Florida kuma marubucin DVD ciki har da Ƙarfafa Ƙarfafawa don Rage Fat & Yanayi.

"Haɗa hadaddun. Yana ba ku damar gina da'irar motsa jiki gaba ɗaya bisa ga kayan aiki guda ɗaya, "in ji shi. "Kunkuntar da jikin ku cikin motsi mai motsawa, motsi mai jan hankali, motsa jiki na ƙasa, da motsawa mai mahimmanci. Zaɓi motsa jiki wanda ya buge kowannensu da dumbbells guda biyu."

Misali, Tumminello yana ba da shawarar matsi na kafada (turawa), layuka-lanƙwasa-lanƙwasa layuka (ja), squats (kafafu), da dumbbell chops (core). Zaɓi nauyi ɗaya don duk motsi huɗu.

"Idan kuna da nau'i-nau'i na 25-lb dumbbells, squats zai fi sauƙi fiye da kafada kafada-yi reps mafi girma a kan motsinku masu karfi, kamar squats, kuma kadan a kan ƙananan motsi," in ji shi. Ga kowane motsa jiki, yi ƙasa da sau shida zuwa takwas a kowane saiti, kuma kada a wuce 20 zuwa 25.

"Kada ku rabu tsakanin motsa jiki," in ji shi. Maimakon haka, gama duk motsi huɗu, sannan huta daƙiƙa 90 zuwa mintuna 3. Maimaita jerin gaba ɗaya sau da yawa don mintina 12, ko yin zagaye 4 ko 5.

Lokacin tsara ƙira don kanku, zaɓi zaɓi motsa jiki mai rikitarwa wanda ke amfani da ƙungiyoyin tsoka da yawa tare da kowane wakili, in ji Jeremy Frisch, mai shi kuma darektan Achieve Performance Training a Clinton, Mass. Yi mataki tare da danna kafada a saman, ko ƙara latsa ko lanƙwasa zuwa dumbbell huhu, misali. Hadaddiyar da aka fi so Frisch: reps goma kowanne daga cikin dumbbell squats, dumbbell tura presses, lankwasa-sama layuka, dumbbell huhu, da turawa ko turawa mai ƙarfi.

Rabauki Kettlebell

Anan ne inda zaman horo na kyauta zai iya zama da amfani: Bari mai horarwa ya koya muku wasu ƙananan kettlebell, kuma zaku iya horar da ƙarfi da cardio tare da nauyi ɗaya, mai sifar ball. Idan kun riga kun saba kuma kuna da kwarin gwiwa game da fom ɗin kettlebell, Wunsch ya ce zaku iya yin tazarar kettlebell swings a matsayin cikakken motsa jiki.

"Idan kuka yi 30 seconds na juyawa, to 30 seconds na hutawa, kuma maimaita na mintuna 10, wannan zai zama babban mai kammalawa," in ji shi.

Idan kuna sha'awar gina cikakken motsa jiki don tafiya tare da shi, yana ba da shawarar wannan ɗanɗano: kettlebell swings, goblet squats, overhead press, da squat tura.

Zaɓi Motsawa 2 kuma Ci gaba

Idan sarari da kayan aiki sun iyakance, kada ku ji tsoron yin sauƙi, in ji Ballantyne. Kuna iya samun babban motsa jiki ta hanyar yin ƙarin saiti na ƴan motsa jiki na yau da kullun maimakon yin motsi daban-daban.

"Ba zan sami matsala ba a gaba da gaba tsakanin dumbbell chest press da dumbbell layuka don saiti 6 kowanne, sannan in gama da wasu turawa da chinup kafin a kira shi a rana," in ji shi.

Canja tsakanin motsa jiki biyu masu adawa kuma yi saiti da yawa don motsa jiki mai sauri, ingantaccen aiki. Sauran nau'i -nau'i waɗanda za su iya yin cikakken motsa jiki: Dumbbell squats tare da matsi na kafada, layuka tare da turawa, dumbbell huhu tare da matatun kirji.

Umarnin motsa jiki Kashi na 1

Turawa:

Dauki matsayin turawa na yau da kullun: kafafu madaidaiciya, hannayensu ƙarƙashin kafadun ku. Tsayar da jikin ku mai ƙarfi, ƙasa da kan ku har sai kirjin ku ya taɓa ƙasa. Tura baya har sai an miƙa hannunka. Idan wannan ya yi yawa, gwada turawa mai ɗorewa, tare da ɗaga hannayenku a kan mataki ko benci. Danna nan don kallon bidiyon yadda ake.

Squat Thrust: Tsaya tare da ƙafarku da faɗin kafada kuma hannayenku a ɓangarorinku. Matsa hips ɗin ku baya, durƙusa gwiwoyinku, kuma ku runtse jikin ku cikin zurfi kamar yadda zaku iya shiga cikin tsutsa. Yanzu buga ƙafafunku baya don ku kasance cikin matsayi na turawa, sannan da sauri ku dawo da kafafun ku zuwa tsugunne. Tashi da sauri kuma maimaita duk motsi. Danna nan don kallon bidiyon yadda ake.

Tsoma kujera: Sanya hannayenka a bayanka a gefen benci ko kujera kuma ƙafafunka a ƙasa 'yan ƙafafu a gabanka. Rage jikin ku har sai manyan hannayen ku sun yi daidai da bene. Dakata, sannan latsa baya zuwa wurin farawa. Danna nan don kallon bidiyon yadda ake.

Ƙara Hip Hanya ɗaya: Kwanta a baya tare da diddige na hagu a kan benci kuma ƙafar dama na dama a tsaye a cikin iska. Ɗaga kwatangwalo daga ƙasa ta danna diddige hagu a cikin benci; jikinka yakamata ya zama madaidaiciyar layi daga kafadu zuwa gwiwoyi. Rage jikin ku, kuma maimaita. Danna nan don ganin yadda ake yin bidiyo.

Dumbbell Hanya Danna: Riƙe dumbbells biyu a waje da kafadun ku, tare da lanƙwasa hannayenku da tafin hannu suna fuskantar juna. Saita ƙafafu da faɗin kafada, kuma dan karkata gwiwowin ku. Danna ma'aunin nauyi zuwa sama har sai hannayenka sun mike gaba daya. Sannu a hankali runtse dumbbells baya zuwa matsayi na farawa. Danna nan don ganin yadda ake yin bidiyo.

Dumbbell Rent-Over Row: Tsaya tare da dumbbell a kowane hannu, ƙafar ƙafar ƙafa baya. Karkace gwiwoyinku, turawa bayanku baya har sai bayanku yayi daidai da bene, makamai suna rataye a layi tare da kafadun ku, tafin hannu. Ku lankwasa gwiwar ku, jawo dumbbells har zuwa bangarorin jikin ku. Mayar da hannayenku zuwa rataye, kuma maimaita. Danna nan don ganin yadda ake yin bidiyo.

Dumbbell Squat: Riƙe dumbbells guda biyu a ɓangarorinku, tafin hannu a ciki. Tura kwatangwalo ku baya kuma rage jikinku ta hanyar lanƙwasa gwiwoyinku. Turawa zuwa wurin farawa. Danna nan don ganin yadda ake yin bidiyo.

Koma don farawa

Umarnin Motsa Jiki Part 2

Dumbbell sara:

Rike ball mai nauyi ko dumbbell tare da hannaye biyu a gaban kirjin ku, mika hannu, kuma tsaya tare da fadin kafafunku. Lanƙwasa gwiwoyi biyu kuma kunna ƙafafunku zuwa hagu, rage ƙwallon (ko dumbbell) zuwa hagu na hagu.Nan da nan miƙe ƙafafu, ɗaga nauyi sama, da pivot zuwa dama. Maimaita duk maimaituwa, sa'an nan kuma canza gefe (juya a gaban gaba).

Kettlebell Swing: Tsaya tare da ƙafafunku fiye da fadin kafada. Riƙe kettlebell singel guda biyu, hannayenku suna rataye a gabanka. Tura hips ɗin ku baya kuma rage nauyi tsakanin ƙafafunku har sai ya kasance ƙarƙashin gindin ku. Koma baya zuwa matsayi na tsaye kuma karkata nauyi har zuwa tsayin ƙirji, kiyaye hannayenka madaidaiciya. Shiga cikin wakilin ku na gaba kuma ci gaba cikin sauri. Danna nan don ganin yadda ake yin bidiyo.

Kettlebell Goblet Squat: Kofin dumbbell ko kettlebell a gaban kirjin ku, tare da gwiwar ku kusa. Tura kwatangwalo ku baya kuma tanƙwara gwiwoyinku don tsugunnawa, kiyaye nauyin jikin ku akan diddige ku. Latsa baya ta dugadugan ku zuwa wurin farawa, kuma maimaita.

Kettlebell Overhead Press: Rike kararrawa kusa da kafadarka, hannunka lankwashe, dabino yana fuskantar ciki. Sanya ƙafafunka a fadin kafada kuma ka dan karkata gwiwoyinka kadan. Danna kettlebell sama har sai hannunka ya mike.

Mataki tare da Latsa: Tsaya suna fuskantar mataki ko benci, rike dumbbells a kafadu. Sanya ƙafa ɗaya a kan matakin kuma matsa ƙasa ta diddige don ɗaga ɗayan ƙafarka har zuwa matakin. A saman motsi, danna dumbbells kai tsaye sama. Mayar da hannayenku zuwa kafadunku kuma ku sauka zuwa farkon farawa. Kammala maimaitawa da ƙafa ɗaya kafin canza ƙafafu da maimaita motsa jiki.

Lunge tare da Latsa: Riƙe dumbbells a kafadun ku a tsaye, ɗauki babban mataki gaba tare da kafa ɗaya. Lokacin da cinyar gaban ku yayi layi daya da ƙasa kuma gwiwa ta baya ta fita daga ƙasa, danna ma'aunin nauyi a sama. Koma ma'aunin nauyi zuwa kafadu kuma komawa zuwa wurin farawa. Maimaita tare da sauran kafa.

Koma don farawa

Karin bayani akan SHAPE.com:

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Koma don farawa

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