Aikin Katin Katin zai Ci gaba da Motsawa da Tsinkaya -Ga Yadda yake Aiki

Wadatacce

• Yadda Ake Zayyana Taswirar Kayan Katin
• 1. Yanke shawarar mayar da hankali kan aikin motsa jiki.
• 2. Sanya motsa jiki ga kowane kwat da wando.
• 3. Sanin wakilin ku.
• 4. Saita iyakance lokaci.
• 5. Kunna katunan ku.
• Nasihu don Ƙirƙirar Mafi Kyawun Ƙwararrun Katunan Wuta
• Core:
• Jimlar Jiki:
• Glutes/Kafafu:
• Babban Jiki/Baya:
• Bita don

Idan kuna neman hanyar da za ku ƙawata ayyukanku, yi la'akari da yin wasan motsa jiki na katunan. Wannan aikin motsa jiki a zahiri yana barin shi har zuwa dama don sanin irin motsa jiki da yawan maimaitawa za ku yi daga katin ɗaya zuwa na gaba. Ƙari ga haka, kuna iya wasa shi kaɗai ko tare da abokin tarayya.

Babban mahimmancin wasan motsa jiki na katunan: Kuna sanya motsa jiki ga kowane kwat da wando, zana katunan, kuma kuyi aikin da ke da alaƙa da kwatancen katin don adadin reps da katin ya nuna.

"Amfanin wannan aikin shine gaba ɗaya bazuwar - ba ku san abin da ke zuwa gaba ba," in ji Mat Forzaglia, ƙwararren mai horar da ƙarfin aiki kuma mai koyarwa a NEOU Fitness. "Wannan zai iya taimakawa burin ku na cardio ta hanyar ci gaba da tafiya, kuma yana iya taimakawa tare da karfi ta hanyar ƙara girma. Kuma za ku iya wasa da shi ta hanyoyi daban-daban, dangane da mayar da hankali ga motsa jiki."

Kuma abin da ake buƙata kawai shine katunan katako - zaku iya tsara motsa jiki gwargwadon burin ku na motsa jiki da kayan aiki (duba wasu daga cikin waɗannan kayan aikin mai araha) waɗanda kuke dasu. Misali, idan kuna son mai da hankali kan gina abs mai ƙarfi, zaku iya ƙirƙirar duk motsa jiki a kusa da manyan motsa jiki.

Mafi kyawun sashi? "Babu wata hanya madaidaiciya ko kuskure. Dole ne kawai ku kasance da buɗaɗɗen tunani da kirkira," in ji shi. Kuma son zufa. Wannan ya ce, idan ba ku san inda za ku fara ba, ga alamar yadda ake DIY wasan motsa jiki na katunan. (Mai Dangantaka: Motsa Jiki da Ya Kamata Ku Yi)

Yadda Ake Zayyana Taswirar Kayan Katin

1. Yanke shawarar mayar da hankali kan aikin motsa jiki.

Shin ranar kafa ce? Shin kuna so ku ƙarfafa bayanku don waɗancan abubuwan jan? Samun bugun zuciyar ku tare da wasu cardio? Forzaglia ya ba da shawarar zaɓar ƙungiyar tsoka da kuke son yin niyya ko burin da kuke son cimmawa tare da motsa jiki, ko na cardio ne ko ƙarfi. Alal misali, a cikin wasan motsa jiki na katako, Forzaglia ya kasance game da mahimmanci, don haka ya haɗa da ƙungiyoyi masu motsi, kamar ƙuƙuka, jacks, jackknives, da kuma Rashanci. Idan ba ku yin niyya ga takamaiman ƙungiyar tsoka ba, yi la'akari da sanya shi aikin motsa jiki gaba ɗaya kuma zaɓi motsa jiki wanda ya haɗa da babba, ƙananan jiki, ainihin, da cardio.

2. Sanya motsa jiki ga kowane kwat da wando.

Dangane da abin da aka fi mayar da hankali kan aikin motsa jiki, za ku sanya motsa jiki daban-daban don kowane kwat da wando. Alal misali, idan ranar kafa ce, za ku iya yin tsalle-tsalle don kowane katin zuciya da lunges na gefe don kowane katin spade da kuka zana. (Ko kowane ɗayan mafi kyawun motsa jiki na ranar ƙafa.) Ko da wane irin motsa jiki da kuka zaɓa, kuna son tabbatar da cewa kuna da duk kayan aiki a shirye (idan kuna amfani da kowane) don haka canjin yanayi ba shi da matsala kuma ba ku ɓata lokaci mai wahala ba. akan abubuwa. Anan ga samfurin atisayen da aka sanya wa sutut daban-daban:

• Diamonds = Plank-Ups
• Zukata = Tsallen Tsugunawa
• Clubs = Superman Lat Pull-Down
• Spades = Rashan Twists

Yanke shawarar abin da za ku yi da katunan fuskar ku. Kuna iya yanke shawarar ƙidaya katunan fuska azaman takamaiman adadin reps - don haka Jacks = 11, Queens = 12, da sauransu - ko kuna iya sanya katunan fuska azaman motsi na musamman. Misali, a cikin wasan motsa jiki na bene-of-cards, Forzaglia ya sanya jacks tsalle don katunan jack, gadoji ga katunan sarauniya, da supermans don katunan sarki. Kuna iya sanya duk katunan fuska su zama maimaita 10 ko motsi na tushen lokaci. Anan, ƙarin misalai:

• Jacks = V-Ups ko Knee Tucks na 30 seconds
• Queens = Lateral Lunges na daƙiƙa 30
• Sarakuna = Kashe-Kashe Push-Ups na daƙiƙa 30
• Ace = Burpees na dakika 30

3. Sanin wakilin ku.

Lambar da ke kan katin za ta ƙayyade adadin reps da za ku yi don kowane motsa jiki. Don haka idan kuka fitar da zukata bakwai, alal misali, zaku yi reps bakwai na wannan aikin. Forzaglia ya ce "Na sanya katunan fuska sau 10 kuma masu barkwanci hutu ne na dakika 30," in ji Forzaglia. Idan kun haɗa da motsa jiki na isometric (kamar katako ko ramuka marasa ƙarfi) yayin da katin fuska ke motsawa, zaku iya sanya su azaman riƙo na 30- ko 45. Kuma idan kuna son ƙara ƙalubale ga ƙananan katunan katunan, za ku iya sanya shi ƙidaya sau biyu a kowane motsi; don haka idan kuna yin hawan dutsen da ba a taɓa gani ba, tuƙi duka gwiwoyi sama suna ƙidaya a matsayin maimaita ɗaya maimakon biyu. (Ƙarfin ƙarfin ƙarfafawa mai ƙarfi na iya sa motsa jiki ya zama mafi ƙalubale, ma.)

4. Saita iyakance lokaci.

Duk da yake babu wasu ƙa'idodi akan ƙayyadaddun ƙayyadaddun ƙayyadaddun lokaci don wasan motsa jiki na katako, makasudin shine samun ta dukkan katunan 52, da katunan joker guda biyu da sauri. Forzaglia ya ce "Dangane da mayar da hankali kan motsa jikin ku, yana iya zama da wahala a gama, amma gabaɗayan ra'ayin shine a tsallake dukkan bene," in ji Forzaglia. (FTR, ga yawan motsa jiki da kuke buƙata a kowane mako.)

Wannan yana nufin akwai kaɗan kaɗan babu hutu tsakanin katunan juyawa. "Da zarar an yi kati ɗaya, juya zuwa na gaba kuma ku rage lokacin hutawa don haka bugun zuciyar ku ya kasance mai girma. Ko da aikin motsa jiki ya dogara ne akan ƙarfin, samun kadan zuwa rashin hutawa banda jujjuya katin na gaba zai iya zama wasan motsa jiki mai kalubale." "in ji Forzaglia.

Kila za ku iya shiga cikin dukkanin katunan katunan a cikin minti 15 zuwa 20, amma kuna iya saita takamaiman manufofi, kamar kammala rabin belin a cikin minti 10, ko saita mai ƙidayar lokaci na minti 5, da ganin katunan nawa za ku iya. kammala cikin wannan lokacin. Wata hanya don saita motsa jiki shine yin aiki na jiki na sama na minti 10 da ƙananan jiki na tsawon minti 10.

5. Kunna katunan ku.

Yanzu da kuka sanya motsa jiki don kowane kwat da wando kuma ku san adadin reps ɗin da kuke buƙatar kammala kowane katin, lokaci yayi da za ku fara sweatin'! Amma kafin ku fara aikin motsa jiki, tabbatar da jujjuya katunan ku don kada ku yi atisaye iri ɗaya a jere. Kuna son yin darussan iri -iri don haka ku kasance masu ƙalubale a duk lokacin motsa jiki. (Mai Alaƙa: Ƙwararren Ƙwararren Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru

Nasihu don Ƙirƙirar Mafi Kyawun Ƙwararrun Katunan Wuta

Kamar kowane aikin motsa jiki, yakamata kuyi nufin samun motsawa da jan motsi, wanda ke taimaka muku horar da duka gaba kuma bayan jikinka. "Yin wannan motsa jiki tare da nauyin jiki na iya zama ɗan wahala don ƙara motsin ja, amma idan kuna da wasu kayan aiki ko wani abu na bazuwar da za ku iya amfani da shi, tabbas za ku iya samun ingantaccen motsa jiki," in ji Forzaglia. Tura-ups, plank-ups ko saman kafaɗar kafada misali ne masu kyau na motsa jiki don haɗawa a cikin motsa jiki, da kuma motsa motsi, Forzaglia ya ce za ku iya kwanciya a kan ciki kuma kuyi Ts da hannuwanku, kamar yadda za ku yi a wasu bambancin. manyan mutane, don mai da hankali kan ƙarfafa babba ta baya da buɗe kirji. Hakanan zaka iya amfani da ma'auni don yin layuka ko juriya don cirewa ko nemo wani abu don ratayewa (TRX, sandunan parallette, kujera mai ƙarfi, ko dogon hannu na iya aiki) don yin layuka masu jujjuyawa.

Idan kuna da abokin motsa jiki, zaku iya jujjuya katunan juyawa da yin darussan. Kuna juyawa, suna yin motsa jiki, sannan suna jujjuyawa kuma kuna yin motsi. Yiwuwar ba ta da iyaka! (Ko, yi amfani da wasu daga cikin waɗannan motsin motsa jiki na abokin tarayya.)

Dangane da haɗe da wasannin motsa jiki na katunan a cikin aikinku na yau da kullun, Forzaglia ya ce ya fi tasiri a matsayin mai ƙonawa ko mai ƙarewa a ƙarshen aikinku. Amma saboda yana da fa'ida sosai, zaku iya amfani da wasan motsa jiki na kati kamar ranar ƙafarku, ranar kirji, da sauransu.

Bincika wasu manyan ayyukan motsa jiki na Forzaglia, gami da wasu motsawa, don haɗa babban aikin katunan ku. (Ko kai nan don ƙarin ra'ayoyin motsa jiki 30.)

Core:

• Masu hawan dutse
• Zauna-Up
• Hollow Hold
• Jakunan Plank
• Jackknife

Jimlar Jiki:

• Burpee
• Tura-Up
• Jump Jack
• Ture

Glutes/Kafafu:

• Squat Jump
• Jump Lunge
• Tuck Jump
• Touch-Down Jack
• Glute Bridge

Babban Jiki/Baya:

• Babban mutum
• Barka da Safiya
• Tricep Tura-Up
• Shiryawa
• Taɓa kafada ta Inchworm

Bita don