Celeb Trainer Don Saladino's Total-Jiki Resistance Band Workout

Wadatacce

• Jimlar Jikin Jikin Jiki
• Squad Banded
• Banded Single-Leg RDL
• Banded Bent-Over Row
• Banded Half-Durƙusa Hanya Danna
• Kare Tsuntsaye
• Bita don

Ah, ƙungiyar juriya mai tawali'u. Lokacin da kuka yi tunani game da shi, yana da ban mamaki da gaske yadda ƙaramin yanki na roba zai iya ƙara yuwuwar, iri-iri, kuma, da kyau, juriya ga motsa jiki.

Wannan wasan motsa jiki na ƙungiyar juriya daga mai ba da horo Don Saladino - wanda ya kafa ƙungiyoyin motsa jiki na Drive495 da mayen bayan ayyukan motsa jiki na Blake Lively - shine cikakken misalin hakan. Yana amfani da bandeji mai juriya mai girma guda ɗaya don ƙara juriya ga mafi yawan abubuwan motsa jiki na jiki (kare-tsuntsu, squats na iska) kuma don maye gurbin nauyi kyauta a cikin wasu (RDLs, layuka masu lankwasa).

ICYDK, manyan maɗaurin juriya na madauki (wanda kuma ake kira "super bands" ko "power bands") nau'i ne kawai na ƙungiyar juriya a can. Yawancin lokaci suna da kusan inci 40 kuma suna samar da babban madauki mai rufaffiyar. Kuna buƙatar wannan motsa jiki.

• SKLZ Light Pro Resistance Band (Saya Shi, $20, dickssportinggoods.com)
• Ƙarfin Ƙarfi na TRX (Saya Shi, $30, dickssportinggoods.com)
• ETHOS Matsakaici Super Band (Saya Shi, $30, dickssportinggoods.com)

Da zarar kun sami ƙungiyar juriya kuma kuna shirye ku tafi, ku fitar da wannan mai sauƙi, mai motsi biyar daga Saladino. Idan kuna son salon sa, duba shirin horar da nauyin jiki na mako 4 da yake bayarwa kyauta.

Jimlar Jikin Jikin Jiki

Yadda yake aiki:Yi kowane motsi da ke ƙasa don adadin reps da aka nuna. Maimaita kewaye sau 2-3 gaba ɗaya.

Za ku buƙaci:babban juriya juriya

Squad Banded

A. Madauki gefe ɗaya na ƙungiyar juriya a ƙarƙashin ƙafafun biyu game da faɗin kafada baya kuma ko dai ku riƙe ɗayan ƙarshen a hannaye ta kafadu ko madauki a wuyansa.

B. Tsayawa dasa ƙafafu akan bandungiyar juriya, zauna a cikin squat.

C. Danna kan bandejin juriya don tsayawa da komawa don farawa.

Yi 10 reps.

Banded Single-Leg RDL

A. Riƙe ƙungiyar juriya a hannu biyu. Maɗaukaki ɓangarorin biyu na juriya a ƙarƙashin ƙafar dama don tsayawa a tsakiyar ƙungiyar. Tsaya da tsayi, tare da ɗaga makamai a gaban kwatangwalo kuma ana koyar da ƙungiyar juriya.

B. Mayar da gaba a kwatangwalo kuma buga ƙafar hagu baya zuwa ƙasa zuwa RDL. Dubi wuri a ƙasa 'yan ƙafafu a gaban ƙafar dama don taimakawa daidaitawa.

C. Ɗaga kai tsaye da ƙananan ƙafar hagu zuwa famfo ƙasa don komawa don farawa, matsi da dama.

Yi maimaita 10 a kowane gefe.

Banded Bent-Over Row

A. Rike bandejin juriya a hannaye biyu. Maɗaukaki ɓangarorin biyu na ƙungiyar juriya a ƙarƙashin ƙafafu biyu don tsayawa a tsakiyar ƙungiyar, ƙafafu da nisa na hip. Matsa gaba a kwatangwalo don haka gangar jikin ta kasance a kusurwar digiri 45 kuma an mika hannu zuwa ƙafafu.

B. Tsayar da gangar jikin jiki, miƙa hannun dama zuwa sama da haƙarƙarin, riƙe gwiwar hannu a matse.

C. Rage hannun dama tare da sarrafawa. Maimaita a gefe kishiyar. Ci gaba da canzawa a ko'ina cikin saitin.

Yi jimlar 20 reps (10 reps a kowane gefe).

Banded Half-Durƙusa Hanya Danna

A. Yi madaurin juriya a kusa da ƙafar dama. Mataki ƙafar dama zuwa cikin durƙusasshe na rabin gwiwa, a ɗora ƙungiya a ƙafar dama. Lanƙwasa gwiwar hannu ta dama don riƙe ɗayan ƙarshen ƙungiyar juriya a matsayi na gaba. Fitar da hannun hagu a diagonal zuwa bene don taimakawa ci gaba da aiki.

B. Danna band a sama, bicep da kunne.

C. Rage hannun dama tare da sarrafawa baya zuwa matsayin tara na gaba, ajiye hannun hagu a ko'ina.

Yi maimaita 10 a kowane gefe.

Kare Tsuntsaye

A. Fara a saman tebur akan hannaye da gwiwoyi. Yi madaurin juriya a tsakiyar tsakiyar ƙafar hagu, ka riƙe ɗayan ƙarshen a hannun dama.

B. Tsayar da cibiya, mika ƙafar hagu kai tsaye baya bayan hips da mika hannun dama gaba, bicep da kunne.

C. Tare da sarrafawa, ja hannun dama da ƙafar hagu a ƙarƙashin jiki ba tare da taɓa ƙasa ba.

Yi maimaita 10 a kowane gefe.

Bita don