Jima'i 5-Ayyukan Jiki Carrie Underwood Ta Rantse Da, A cewar Mai horar da ita

Wadatacce

• Squat Jiki don Tuck Jump
• Likitocin Tafiya
• Renegade Layuka
• Biceps Curls
• Rataye Ƙafar Rage
• Bita don

Carrie Underwood tana aiki tare da mai koyar da ita, Eve Overland sama da shekaru goma. Sun haɗu don ƙirƙirar motsa jiki don ƙa'idar motsa jiki ta Underwood, Fit52, da kuma Overland suna samun mawaƙi a cikin babban tsari don wasan kwaikwayo. (Ka tuna lokacin da su biyu suka tashi tsaye don motsa jiki masu shamen a kan kafofin watsa labarun?)

Ko Underwood yana kan hanya don yawon shakatawa ko kuma yawo a gida tare da iyalinta, Overland ta ce mahaifiyar biyu koyaushe tana samun lokacin motsi. "Daya daga cikin manyan saƙonta shi ne cewa za ku iya yin aiki a ko'ina; gidanku na iya zama ɗakin motsa jiki, don haka ta matse shi lokacin da za ta iya. Idan tana filin wasa tare da 'ya'yanta, za ta kuma yi wasan kwaikwayo, ta rataye. kafa ya ɗaga, kuma Bulgaria ta raba tsugune a kan kayan. Carrie tana da ƙarfi sosai kuma tana da kyau, "in ji Overland Siffa a taron BodyArmor. Duo babban masoyi ne ga alama, kuma Underwood, yanzu mai magana da yawun abin sha na wasanni, yana son daɗin daɗin daɗin BodyArmor don aikin motsa jiki bayan motsa jiki, a cewar mai koyar da ita.

A kwanakin nan, Overland ya ce tunanin "dukkan motsi yana ƙidaya" tunanin Underwood ya sa ta ci gaba da yin aiki na asali, gwada-da-gaskiya - tunani: squats, deadlifts, presses sama, tura-ups, da layuka. Overland ta ce "Muna ci gaba da yin aiki da ci gaba kuma za mu shiga ciki da fita daga cikin jerin wakilai, da kuma lokacin tashin hankali, dangane da burin ta," in ji Overland. Wata hanya Overland yana haɓaka lokaci a ƙarƙashin tashin hankali? Tana ƙara ƙararrawa don motsawa kamar huhu da tsugunnawa ko rage motsi kamar layuka da matsi. Duo ɗin kuma zai haɗu lokaci-lokaci a cikin manyan motsa jiki na tsaka-tsaki, wani lokacin a kan tudu, in ji mai horarwa. (Gwada wannan motsa jiki na HIIT na mintuna 20 don haɓaka gudu cikin makonni huɗu.)

Idan ya zo ga ci gaba da ƙarfin jiki, Underwood ya dogara da motsa jiki guda biyar, a cewar mai ba da horo. A ƙasa, Overland ya rushe kowane motsa jiki da yadda ake yin su a gida.

Squat Jiki don Tuck Jump

Overland ta ce tana son haɗa ƙungiyoyi masu fashewa a cikin ayyukan ta tare da Underwood a matsayin hanyar ci gaba da mawaƙa. Tare da wannan ƙwanƙwasa jiki (yi ƙwanƙwasa iska 10) cikin tsalle tsalle (yi 10 na waɗannan bayan bayan) motsawa, "kuna haifar da ƙwayoyin tsoka daban -daban, kuma kuna aiki akan ƙarfi, iyawa, iko, da sarrafawa," in ji Overland. Mai ba da horo ya lura cewa zaku iya kwaikwayon wannan aikin koda kuwa kuna ɗaga nauyi mai nauyi: Yi saiti na barbell squats, sanya nauyi ƙasa, sannan ku shiga madaidaiciyar saitin iska ko tsalle tsalle. Idan kuna neman ƙarin ƙarfi, ƙara nauyi a cikin squats na barbell; idan kuna fatan inganta jimiri, rage hutu kuma ku ci gaba da tafiya, in ji Overland. (Masu Alaka: Ayyukan Ƙafar Ƙafafun Ƙarfi 10 Kuna Bukatar Fara Yi)

Likitocin Tafiya

Squats da lunges - da kuma bambance-bambancen da za ku iya yi na kowane motsa jiki - su ne wasan motsa jiki na Underwood, in ji Overland. Mawaƙin musamman yana son huhu na tafiya saboda kuna iya yin su cikin sauƙi yayin dafa abinci ko kallon talabijin, in ji mai ba da horo. Aikin motsa jiki, wanda zaku iya yi tare da ko ba tare da nauyi ba, yana gina ƙarfin ƙasa da inganta daidaituwa, bayanin kula Overland.

Renegade Layuka

Wannan yunƙurin yana ƙalubalantar kwanciyar hankali ta hanyar yin aiki na juyawa (ma'ana ikon ku na yin kowane jere ba tare da juyar da jikin ku ba), in ji Overland. Manufar ita ce a ci gaba da kwatangwalo da gangar jiki kamar yadda za ku iya ɗaukar hannu ɗaya lokaci ɗaya don jere, in ji ta. Hakanan za ku yi aiki da baya da kafadu tare da wannan aikin, in ji mai ba da horo, yana ba ku digiri 360 na ƙarfin jiki.

Biceps Curls

Underwood zai yi biceps curls a duk lokacin da za ta iya, in ji Overland. Idan mawaƙiyar ta ga jerin ma'aunin nauyi, ƙila za ta ɗauke su ta fara murɗawa, barkwanci Overland. Ko kuna da ma'auni a gida - ko ma wasu kwalaban giya - fara murɗa su har zuwa kafaɗunku har sai kun ji cewa kuna kuna, in ji Overland. Wannan yunƙurin yana ba da ƙarfi ga ƙarfin hannayen ku, in ji mai ba da horo, yana mai sauƙaƙe ɗaukar kayan abinci, yara, ko wani abu da za ku zana. (Mai alaƙa: Aikin Biceps Zaku Iya Yi Ba tare da Babban Rack of Dumbbells)

Rataye Ƙafar Rage

Ofaya daga cikin abubuwan da aka fi so a ƙarƙashin Underwood, ɗaga ƙafafun da aka rataye ana yin su mafi kyau a wurin motsa jiki, a filin wasa, ko tare da tsayayyen mashaya a gida, in ji Overland. Amma idan kuna aiki ba tare da inda za ku rataya ba, mai ba da horo ya ba da shawarar kawai kwance a ƙasa da yin ɗaga ƙafa don ƙona ƙoshin ku.

Bita don