Wannan aikin na yau da kullun yana ɗaukar Mintuna 20 ko Lessasa
Wadatacce
- Abin da za ku iya yi
- 1. Mataki tare da lunge na baya
- 2. Curtsy lunge
- 3. Lateral lunge
- 4. Raba tsugune
- 5. Glute gada
- 6. Tsalle tsalle
- 7. abilityarfafa ƙwanƙwasa ƙwanƙwasa ƙwanƙwasa
- Abubuwan la'akari
- Layin kasa
- 3 Motsawa don Garfafa Gan wasa
Abin da za ku iya yi
Idan kuna gefen ido kan dimple a kan cinyoyinku da butt, ku sani cewa ba ku kadai ba. Wasu bayanan sun nuna cewa ko'ina daga manyan mata suna da cellulite wani wuri a jikinsu.
Cellulite ba ta da girman-girman. A zahiri, wasu mutane na iya ainihin haɗuwa da yanayin. Kodayake ba shi yiwuwa a kawar da kwayar halitta gaba daya, akwai abubuwan da za ku iya yi don rage kamanninta.
Horar da ƙarfi - musamman idan aka haɗu da abinci da na zuciya - na iya rage ƙoshin jiki da ƙwanƙwasa tsokoki, yana taimakawa share wasu daga waɗancan dimples ɗin.
Shirya don farawa? Duk abin da kuke buƙatar shine minti 20 don gwada wannan aikin na yau da kullun.
Yi wannanKammala abubuwan motsawa uku na farko, sannan zagaya ayyukanku tare da ɗawayan horo huɗu na ƙarshe. Haɗa shi daga motsa jiki zuwa motsa jiki!
1. Mataki tare da lunge na baya
Kuna buƙatar benci ko wani tsayayyen wuri don wannan motsawar haɗin. Yana aiki quads, glutes, da hamstrings, yana ba ku ƙarin ƙari don kuɗin ku.
Don motsawa:
- Fara farawa da ƙafa 1-2 daga benci.
- Da ƙafarka ta dama, hau saman benci, kaɗa ta diddige. Lokacin da ƙafarka ta dama ta kai benci, tuka gwiwa ta hagu zuwa sama.
- Lowerasa ƙafarka ta hagu ƙasa, juya baya daga benci zuwa wurin farawa.
- Da zarar ƙafarka ta hagu ta isa falon, tozarta baya tare da ƙafarka ta dama. Komawa don farawa.
- Kammala saiti 3 na reps 10 tare da ƙafafu biyu.
2. Curtsy lunge
Mabuɗin ga ganima shine a yi aiki a kowane ɓangaren tsoka mai ƙyalli. Lunaƙƙarfan abincin ya buge gluteus medius - wanda ke da mahimmanci don ƙarfafa hip - ban da shiga cikin ɗakunanku da ƙafafunku.
Don motsawa:
- Fara farawa da ƙafafunku kafada-faɗi nesa da kuma hannaye sun lankwasa a gabanka don daidaitawa.
- Arfafa zuciyar ka da kuma ɗaga kirjin ka sama, fara lanƙwasa ƙafarka ta hagu ka ja da baya tare da ƙafarka ta dama, ƙetare kan layin tsakiyar don ƙafarka ta dama ta sauka a gaban mutum - kamar yadda zaka yi idan kana son yin tafiya.
- Bayan an ɗan ɗan hutawa, tura ta diddigen hagu ka dawo don farawa.
- Sauya kafafu kuma maimaita matakai iri ɗaya. Wannan wakili daya ne.
- Kammala saiti 3 na reps 10, suna hutawa a minti ɗaya a tsakanin saiti.
3. Lateral lunge
Hakanan abincin na gefen yana nufin cinyoyin ciki da na waje, don yin ƙoshin lafiya na yau da kullun.
Don motsawa:
- Tsaya tare da ƙafafunku kafada kafada-nesa da hannayenku ta gefenku.
- Farawa da ƙafarka ta dama, ɗauki babban mataki zuwa gefe - lanƙwasa gwiwoyinka na hagu ka nuna kamar kana zaune a kan kujera - kuma ɗaga hannunka sama a gabanka lokaci guda don daidaitawa. Legafarka ta dama ta kasance madaidaiciya
- Yi duba fom a nan: Kirjinku ya zama sama kuma gindinku ya zama baya da ƙasa, da gaske ana niyya ga waɗancan glute da ƙugu. Wannan aikin yana ɗaukar ɗan sassauƙa da motsi a cikin kwatangwalo, don haka kar a tilasta duk abin da ba ya jin daidai.
- Komawa wurin farawa ta turawa daga ƙafarka ta dama. Kammala reps 10-12 a wannan gefen, sa'annan ku canza kafafu kuma ku maimaita sau 10-12 akan ɗayan.
4. Raba tsugune
Kuna buƙatar benci ko wani tsayayyen wuri don kammala tsaka-tsakin Bulgarian. Wannan motsi yana amfani da quads, hamst, da glutes.
Idan kana buƙatar ƙalubale, riƙe dumbbell mai nauyin nauyi zuwa matsakaici mai nauyi a kowane hannu don jin ƙonewar da gaske.
Don motsawa:
- Raba matsayin ka ka tsaya kana fuskantar nesa da benci, tare da saman ƙafarka ta hagu yana kwance a saman sa kuma an dasa ƙafarka da ƙafarka ta dama game da tsayin daka a gaban sa.
- Tare da tsinkayen ka, ka yi lungu da kafar dama, ka rike kirjin ka sama, har sai cinyar ka ta dama tayi daidai da kasa.Wataƙila kuna buƙatar daidaita wurin sanya ƙafarku ta dama a nan don tabbatar kun kiyaye tsari mai kyau.
- Komawa a tsaye.
- Maimaita sau 12, sannan canza kafafu.
5. Glute gada
Ba kamar sauran motsa jiki ba, wannan motsawar da ake niyya-baya-baya motsawa ba ta sanya matsi a ƙasanku na baya ba.
Idan gadar gargajiya ta gargajiyar ta zama mai sauƙi, juya zuwa bambancin kafa ɗaya. Don babban ƙalubale, gwada ƙwanƙwasa ƙwanƙwasa mai nauyi.
Don motsawa:
- Fara da kwance a ƙasa tare da gwiwoyinku a ƙasa, ƙafafu a ƙasa, da kuma hannayenku a gefen ku tare da tafin ƙasa a ƙasa.
- Sha iska da turawa ta dugaduganka, ta ɗaga kwatangwalo daga ƙasa ta hanyar jan hankalinka, glute, da hamst. Jikinka ya kamata ya zama madaidaiciya layi daga babba zuwa gwiwoyi.
- A saman, dakatar da matsi, sannan komawa matsayin farawa.
- Kammala 3 saiti na 15-20 reps.
6. Tsalle tsalle
ta hanyar Gfycat
Wannan matsin tasiri mai tasiri na iya zama ɗan tarko. Ba don farawa bane ko kuma duk wanda ke da damuwa game da haɗin kansu.
Don motsawa:
- Farawa ta tsaye tare da ƙafafunku kafada-faɗi kusa kuma hannayenku a gefunanku.
- Fara durƙusawa - yi kamar kana zaune a kan kujera tare da hannunka suna fitowa a gabanka.
- A kan hawan, motsa kanka cikin tsalle, kawo hannunka zuwa ƙasa don taimakawa motsi.
- Landasa kamar taushi kamar yadda zai yiwu, barin ƙwallan ƙafafunku fara bugawa, sannan nan da nan ku tsuguna ku maimaita.
- Kammala 3 saiti na 10-15 reps.
7. abilityarfafa ƙwanƙwasa ƙwanƙwasa ƙwanƙwasa
Kuna buƙatar kwalliyar kwanciyar hankali don kammala wannan aikin, don haka adana shi don ranar motsa jiki. Kada ka bari wannan nauyin jiki ya motsa ka wawa - abu ne mai sauƙin yaudara, amma zaka ji shi washegari.
Don motsawa:
- Kwanciya a bayanka tare da kwalliyar kwanciyar hankali a ƙasan ƙafafunka da ƙafafunka. Saka hannayenka zuwa gefe tare da tafin hannu suna kallon ƙasa.
- Shiga cikin zuciyarka da murmushinka, danna kwankwasonka daga ƙasa don jikinka, daga babba zuwa ƙafa, ya samar da miƙaƙƙen layi.
- Latsa ƙananan ƙafafunku da ƙafafunku cikin ƙwallon don kwanciyar hankali.
- Amfani da damtsen ka, ja diddige ka zuwa ga gindinka har sai ƙafafunka sun daidaita a kan ƙwallon kwanciyar hankali.
- Komawa jikin madaidaiciya. Wannan wakili daya ne.
- Kammala 3 saiti na 10-12 reps.
Abubuwan la'akari
Kammala wannan aikin aƙalla sau biyu a mako don samun ƙananan jikinku cikin sifa da fashewar cellulite.
Tabbatar kuna dumama sosai. Yi niyya na mintina 10 na hasken zuciya kuma ƙara haɓaka mai ƙarfi kafun farawa.
Idan darussan sun zama da sauƙi, ƙara reps. Da zarar zaka iya yin 20 a nauyin jiki, ƙara nauyi tare da barbell ko dumbbells.
Don samun mafi kyau daga wannan aikin, tabbatar cewa kuna cin abinci mai daidaituwa da samun zuciya na yau da kullun. Rage kitsen jiki shine mabuɗin don bayyana sifofin jiki da goge cellulite.
Layin kasa
Bi wannan aikin, tare da sauran abubuwan nunin namu, kuma ya kamata ku fara ganin sakamako cikin justan watanni kawai.
3 Motsawa don Garfafa Gan wasa
Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi hanyoyinku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta kan ta Instagram.