Yadda Ake Samun Gindi Mai Sanda Ba Tare Da Ya sake Tsugunawa ba

Wadatacce

• Misali na yau da kullun:
  
• Motsa jiki
• 1. edulla gefen mataki
• Kwatance:
• 2. Mataki tare da lunge na baya
• Kwatance:
• 3. Dumbbell huhu
• Kwatance:
• 4. Superman
• Kwatance:
• 5. Med ball side lunge
• Kwatance:
• 6. Jaki harbawa
• Kwatance:
• 7. Matattu da kafa ɗaya
• Kwatance:
• 8. Gada
• Kwatance:
• Lokacin da kake gina ayyukanka…
• 3 Motsawa don Garfafa Gan wasa

Squats ba zai rufe dukkan kusurwoyinku ba, amma waɗannan motsi zasu.

Sau da yawa ana daukar squats tsattsauran ra'ayi na motsa jiki na butt: Kuna son babban baya? Squat. Kuna son kayan kwalliya? Squat. Kuna son firmer a baya? Squat.

Amma idan idan wannan aikin "matuƙar" kawai ba a gare ku ba?

Ko rauni ya hana ka yin su, ko kuma ka tsugunna (tunda squats yana aiki ne kawai daga ɗayan mahimman tsokoki uku), kar ka damu - akwai sauran ayyukan da za ka iya yi don ba ka ganimar mafarkin ka .

Anan, mun shirya abubuwan motsawa marasa motsi 8 wanda zai tabbatar da sautin gindin ku.

Don yin cikakken motsa jiki, zaɓi 4 zuwa 5 na waɗannan darussan don gina aikin minti 20.

Misali na yau da kullun:

• 3 x 20 matakai (10 R, 10 L) ɗaure gefen mataki
• 3 x 20 matakai (10 R, 10 L) tashi sama tare da juya baya
• 3 x 20 reps (10 R, 10 L) madaidaiciyar kafa
• 3 x 20 reps (10 R, 10 L) med ball gefen lunge
• 3 x 10 reps superman

Yi nufin yin motsa jiki aƙalla sau biyu a mako don ganin sakamako.

Motsa jiki

1. edulla gefen mataki

Mai kyau don dumama, matakin da aka ɗaure a haɗe zai ba ku kwankwaso da annashuwa a shirye su tafi.

ta hanyar Gfycat

Kwatance:

1. Sanya band a saman gwiwoyinku tare da kafafun kafada-fadi nesa da tsugunawa.
2. Farawa da ƙafarka ta dama, taka zuwa gefe, kammala matakai 10.
3. Baya, taka da ƙafarka ta hagu na farko, komawa zuwa farkon.
4. Kammala 3 saiti.

2. Mataki tare da lunge na baya

Matakan sama ba kawai za su ba ganimar ku taƙama mai kyau ba, su ma aikin motsa jiki ne, suma.

Tsayawa wannan a cikin aikin motsa jiki na yau da kullun zai taimaka tare da daidaito da daidaitawa. Kuna buƙatar benci ko mataki wanda yake game da matakin gwiwa don kammala waɗannan.

ta hanyar Gfycat

Kwatance:

1. Fara tsayawa, ƙafa tare, a gaban benci ko mataki.
2. Mataki zuwa benci tare da ƙafarka ta dama, turawa cikin diddige ka kuma sa gwiwa ta hagu zuwa sama.
3. Asa ƙafarka ta hagu ƙasa, juya baya daga kan benci, ka yi lunge da baya tare da ƙafarka ta dama.
4. Dawowa wurin farawa, kuma sake takawa da ƙafarku ta dama, kuna kammala matakai iri ɗaya.
5. Kammala reps 10-15 da ke jagora tare da kafar dama, sannan canzawa da kammala reps 10-15 da ke jagorantar ƙafarka ta hagu.

3. Dumbbell huhu

Hankalin huhu mai nauyi yana da kyau ga ƙananan jikinku gaba ɗaya, amma suna da tasiri musamman wajen gina ƙwayoyinku masu motsa jiki.

ta hanyar Gfycat

Kwatance:

1. Fara tsayawa kai tsaye tare da ƙafafunku tare da dumbbell a kowane hannu.
2. Farawa da ƙafarka ta dama, ɗauki babban mataki a gaba, tsayawa yayin da cinyarka tayi daidai da ƙasa kuma barin dumbbells su rataye a gefenka.
3. Fitar da ƙafarka ta dama sama ka koma matsayin farawa. Maimaita tare da kafar hagu.
4. Kammala saiti 3 na reps 10 tare da kowane kafa.

4. Superman

Yin aiki da sarkar na baya - gami da ƙananan baya, glutes, da hamst - manyan mutane suna da sauƙin yaudara.

Tabbatar da gaske kuna haɗi da haɗin tsoka-hankali don tabbatar da cewa kuna samun fa'ida daga wannan motsi.

ta hanyar Gfycat

Kwatance:

1. Kwanta a kan ciki tare da hannunka da ƙafafunka madaidaiciya kuma yatsun kafa sun nuna zuwa bango a bayanka.
2. Nuna takalminka da kiyaye wuyanka tsaka tsaki, shakar iska da ɗaga hannuwanka da ƙafafunka daga ƙasa yadda za ka iya. A saman, matse abubuwan al'aurarka ka riƙe na sakan 1-2.
3. Komawa zuwa wurin farawa.
4. Kammala 3 saiti na 10-15 reps.

5. Med ball side lunge

Hannun gefen huhu suna aiki gluteus medius - tsoka a gefen babbarku - don taimakawa wajen daidaita kwankwaso da samar da kyan gani.

ta hanyar Gfycat

Kwatance:

1. Farawa da tsayawa da ƙafafunku kafada-faɗi baya ɗauke da ƙwallon magani a kirjinku.
2. Aauki babban mataki zuwa gefen dama kuma lokacin da ƙafarka ta isa ƙasa, lanƙwasa gwiwoyinka na dama ka zauna da ƙugu a cikin miƙaƙƙiyar kafa ɗaya.
3. Ka miƙe ƙafarka ta hagu miƙe.
4. Turawa ta ƙafarka ta dama ka koma matsayin farawa.
5. Maimaita maimaita 10 a kowane gefe don saiti 3.

6. Jaki harbawa

Babban motsa jiki na motsa jiki, bugun jaki yana nufar kuncin ku ɗaya a lokaci guda. Tabbatar da cewa farin cikinku yana yin aiki yayin kowane motsi.

ta hanyar Gfycat

Kwatance:

1. Yi la'akari da matsayin farawa a kan dukkan ƙafafu huɗu, gwiwoyi masu faɗin-baya, hannaye a ƙarƙashin kafadunku, da wuya da kashin baya.
2. Braarfafa zuciyarka, fara ɗaga ƙafarka ta dama, gwiwa a tanƙwara, ƙafa a tsaye, da kuma ɗorawa a ƙugu. Yi amfani da annurinka don latsa ƙafarka kai tsaye zuwa rufi ka matsi a saman. Tabbatar da ƙashin ƙugu da kwankwason aiki a nuna zuwa ƙasa.
3. Komawa zuwa wurin farawa.
4. Kammala 20 reps akan kowace kafa don kafa 4-5.

7. Matattu da kafa ɗaya

Kalubale ba kawai ƙafarka ba, walwala, da ƙarfin baya ba, amma daidaitawarka, kashewar ƙafa ɗaya mai ƙona ganima ne.

Idan ma'aunin ku bai cika ba, to, kada ku ji tsoron sauke ɗayan dumbbells kuma kuyi yayin kunna kanku a kan kujera ko bango.

ta hanyar Gfycat

Kwatance:

1. Farawa da dumbbell a kowane hannu yana kwance a gaban cinyoyinku tare da nauyinku a ƙafarku ta dama.
2. Tare da lanƙwasa a ƙafarka ta dama, fara dogaro a kwankwasonka, ɗaga ƙafarka ta hagu kai tsaye.
3. Tsayawa baya a miƙe, ba da damar ma'aunin nauyi ya faɗi ƙasa a gabanka, kusa da jikinka, a cikin motsi mai sauƙi da sarrafawa. Tsaya lokacin da ba za ku iya kula da ma'auninku ba, ko lokacin da ƙafarku ta hagu ta yi daidai da ƙasa.
4. Sannu a hankali komawa don farawa, da gaske jin hamstarka na dama yana aiki.
5. Kammala reps 10 a ƙafa na dama, sannan juya zuwa hagu, don jimla set 3 duka.

8. Gada

Theauke matsi daga haɗin gwiwa tare da gada. Sanya dumbbell idan kuna buƙatar ƙarin juriya.

ta hanyar Gfycat

Kwatance:

1. Fara da kwance a saman shimfidarka, gwiwoyi sun durƙusa tare da ƙafafunka a ƙasa kuma dabino yana fuskantar ƙasa a gefanka.
2. Sha iska, da turawa ta cikin duga-duganka, ɗaga gindi da baya daga ƙasa. Matsi abubuwan farin cikinku a saman.
3. Sannu a hankali ƙasa da ƙasa kuma maimaita saiti 3 na reps 10-15.

Lokacin da kake gina ayyukanka…

Babu squats, babu matsala!

Yayinda kuke haɗa al'amuranku na yau da kullun, tabbatar cewa harsashin ginin motsa jiki ne - ko motsawa wanda ke amfani da haɗin gwiwa da yawa. Wannan ya hada da matakin hawa, huhu, da kuma matattu.

Sannan ƙara motsa jiki na keɓewar farin ciki, kamar harbin jaki da superman, azaman dacewa.

Kuma ka tuna ka ci gaba da ƙalubalantar kanka ta ƙara reps ko nauyi idan abubuwa sun yi sauƙi. Ta hanyar yin huɗu zuwa biyar waɗannan ƙaura aƙalla sau biyu a mako, ya kamata ka yi tsammanin ganin sakamako cikin justan watanni kaɗan.

3 Motsawa don Garfafa Gan wasa