Nasihu na Motsa Jiki don Yin Tone

Wadatacce

• Idan yana jin kamar ba da daɗewa ba kuna kawai motsa motsa jiki, gwada waɗannan nasihun motsa jiki daga mai ba da horo na sirri na New York Christa Bache.
• Maimakon crunch, gwada waɗannan motsa jiki motsawa ...
• Crunch mai nauyi tare da toshe yoga
• Maimakon latsa kafada mai dumbbell, gwada waɗannan motsin motsa jiki ...
• Ƙara ƙungiyar juriya
• Maimakon tsugunawa, gwada waɗannan motsa jiki motsawa ...
• Zurfafawa mai zurfi ya biyo baya da rabi
• Maimakon tsayawa biceps curls, gwada waɗannan motsin motsa jiki ...
• Ƙunƙasa curls akan benci mai daidaitacce
• Bita don

Idan yana jin kamar ba da daɗewa ba kuna kawai motsa motsa jiki, gwada waɗannan nasihun motsa jiki daga mai ba da horo na sirri na New York Christa Bache.

Za ku ƙara ƙalubalen tafiyarku-da ganin sakamako cikin sauri. (Yi 10 zuwa 20 reps na kowane motsa jiki.)

Maimakon crunch, gwada waɗannan motsa jiki motsawa ...

Crunch mai nauyi tare da toshe yoga

Riƙe dumbbell 1 zuwa 3 tare da hannayenku biyu a bayan kanku kuma sanya shinge tsakanin cinyoyinku, ƙafafu a ƙasa. Ci gaba da nauyi a bayan kai yayin da kuke murƙushewa.

Haɓaka dacewa "Ƙara dumbbell yana haɓaka ƙarfin juriya, yana sa motsi ya yi ƙarfi, kuma toshe yana kawo ƙasan ƙasan ku da tsokar cinyoyin ku."

Maimakon latsa kafada mai dumbbell, gwada waɗannan motsin motsa jiki ...

Ƙara ƙungiyar juriya

Tsaya a tsakiyar ƙungiyar kuma riƙe ƙarshen da dumbbell a kowane hannu a kafadu. Danna ma'aunin nauyi sama, riƙe don ƙidaya 2, sannan komawa wurin farawa kuma maimaita.

Boost dacewa "Lokacin da kuka yi amfani da ƙungiyoyin juriya tare da nauyi, kuna tilasta tsokar ku suyi aiki har ma da wahala."

Maimakon tsugunawa, gwada waɗannan motsa jiki motsawa ...

Zurfafawa mai zurfi ya biyo baya da rabi

Tsaya tare da ƙafafuwar faɗin kafada kuma tsuguna a ƙasa yadda za ku iya. Riƙe 5 seconds, sa'an nan kuma tashi.Yi rabin squat (sauka ƙasa da zurfin zurfi) kuma riƙe tsawon daƙiƙa 5 don kammala maimaita 1.

Boost dacewa "Canza kewayon motsinku yana ba tsokoki naku ƙarin kalubale."

Maimakon tsayawa biceps curls, gwada waɗannan motsin motsa jiki ...

Ƙunƙasa curls akan benci mai daidaitacce

Rike dumbbell mai nauyin kilo 3 zuwa 5 a kowane hannu kuma ku zauna a kan benci mai karkata tare da mika hannu zuwa kasa, dabino suna fuskantar gaba. Nauyin nauyi zuwa kafadunka, ƙasa, kuma maimaita.

Boost dacewa "Daga wannan matsayi, yana da wuya a yi zamba ta hanyar karkatar da hips ɗin ku gaba ko jingina baya."

Zabi Siffa a matsayin tushen duk nasihun motsa jiki, gami da ayyukan motsa jiki da kuke buƙata don haɓaka dacewa da ƙarfi.

Bita don