15 Butt Motsa jiki wanda baya buƙatar nauyi

Wadatacce

• A dumama
• Haɗa 4 zuwa 5 na waɗannan darussan don wasan motsa-butt (hukuncin da aka nufa)
• 1. Tsugunnawa
• 2. Komawa daga kafa
• 3. Curtsy squat
• 4. Raba tsugune
• 5. Mataki-mataki
• 6. Kafa kafa
• 7. Superman
• 8. Gada
• 9. Kwancen Kaya
• 10. Tsalle tsalle
• 11. Plié ta tsuguna
• 12. Jigon squat
• 13. Side lunge
• 14. Sama plank
• 15. Maganin squat
• Sanyin gari
• 3 Motsawa don Garfafa Gan wasa

Abubuwan da suka faru sune mafi girman tsoka a jiki, don haka ƙarfafa su motsi ne mai kyau - ba kawai don rayuwar yau da kullun ba amma don yadda zaku ji yayin ɗaga abubuwa masu nauyi ko zaune daga 9 zuwa 5 - ko kuma bari mu kasance masu gaskiya, ya fi 5.

Kada ku damu, ba kwa buƙatar komai mai kyau don samun kyakkyawan motsa jiki. A zahiri, baku buƙatar nauyin nauyi don yin aiki da bayanku kwata-kwata.

Don ganin sakamako, kammala aikin motsa jiki sau biyu a mako. Za ku ga sakamako a cikin wata ɗaya ko biyu kawai, ba a buƙatar nauyin nauyi.

Da ke ƙasa akwai motsa jiki 15 masu kayatarwa ba tare da nauyin nauyi wanda zai iya haɓaka da ƙarfafa abin da kuke so ba. Ci gaba da karatu don koyon yawan saiti da sakewa da kuke buƙata don yin aikin yau da kullun.

A dumama

Kammala minti 10 na haske zuwa matsakaiciyar zuciya kafin tsalle a ciki. Wannan na iya zama ikon tafiya, motsa jiki, keke, ko ma rawa a kusa - duk abin da ke da kyau kuma yana samun jini na jini.

Haɗa 4 zuwa 5 na waɗannan darussan don wasan motsa-butt (hukuncin da aka nufa)

1. Tsugunnawa

Kyakkyawan motsa jiki na glute, squats ya cancanci kowane ɗayan ƙoƙari. Yi tafiyar hawainiya da sarrafawa, mai da hankali kan kyakkyawan tsari, don ɗora bayan ka ta hanya mafi inganci.

Kwatance:

1. Fara tare da ƙafafunku kafada-faɗi kusa kuma hannayenku ƙasa ta ɓangarorinku.
2. Fara fara durƙusa gwiwoyinku, kawo hannayenku a gabanka tare da tura gindi baya kamar za ku zauna a kujera. Tabbatar cewa gwiwoyinku sun faɗi, ba a ciki ba, kuma su tsaya lokacin da cinyoyinku suka yi daidai da ƙasa.
3. Lokacin da kuka isa a layi daya, tura baya don farawa tare da nauyi a cikin dugaduganku.
4. Maimaita saiti 3 na reps 12.

2. Komawa daga kafa

Mabuɗin haɓaka ƙafafun kafa mai tasiri shine keɓe kyallen yayin motsawa, barin shi tura ƙafarka zuwa sama.

Kwatance:

1. Kwanta a ƙasa a ƙasa, ka kwantar da fuskarka a hannayenka a sunkuye a gabanka.
2. Amfani da annashuwa, ɗaga ƙafarka ta dama daga ƙasa, ɗauka sama da yadda zaka iya yayin kiyaye kwankwasonka zuwa ƙasa. Lexaƙasa ƙafarka a ko'ina cikin motsi.
3. Komawa don farawa.
4. Kammala reps 12 akan wannan kafa, sannan canzawa. Kammala 3 saiti.

3. Curtsy squat

Urtswallon kwalliya na kwalliya suna niyya ga gwargwadon ƙarfinku, tsoka mai cike da annashuwa, don kyan gani da ji. Theananan ƙwanƙwasar ku, yawancin ku ji shi.

Kwatance:

1. Fara da ƙafafunku kafada-faɗi nesa da kuma hannayenku ƙasa a kugu.
2. Fara tanƙwara gwiwoyinku kuma, a kan hanyar zuwa ƙasa, taka ƙafafunku na dama baya da kuma hagu a cikin motsi mai motsi.
3. Lokacin da cinyarka ta hagu tayi layi daya da kasa, tura sama daga diddigin hagu ka dawo don farawa.
4. Maimaita maimaita 12 a wannan gefen kuma canza kafafu.

4. Raba tsugune

Ba wai kawai rarrabuwar kawuna za ta yi aiki ba, amma suna ƙalubalantar daidaituwar ku - wani fa'idar.

Kwatance:

1. Auki babban ci gaba tare da ƙafarka ta dama ka rarraba nauyinka daidai tsakanin ƙafafunka.
2. Lanƙwasa gwiwoyinku ka tsugunna ƙasa, tsayawa yayin da cinyar dama ta yi daidai da ƙasa.
3. Turawa ta ƙafarka ta dama, kammala saiti 3 na reps 12.
4. Canja zuwa ƙafarka ta hagu ka maimaita.

5. Mataki-mataki

Matakan motsa jiki motsa jiki ne mai kyau, yana taimaka muku motsawa cikin rayuwar yau da kullun. Hakanan zasu sa abubuwan farin cikinku su fi karfi.

Kwatance:

1. Tsaya tare da benci ko mataki a gabanka.
2. Farawa da ƙafarka ta dama, hau saman benci, kaɗa ƙafarka ta hagu da sauƙi a saman yayin riƙe nauyi a diddige naka na dama.
3. Sanya ƙafarka ta hagu baya zuwa ƙasa yayin ɗora ƙafarka ta dama a benci.
4. Maimaita saiti 3 na reps 12, sannan sauya kafafu.

6. Kafa kafa

Ko da ba tare da nauyi ba, bugun kafa zai haifar maka da jin daɗi gobe.

Kwatance:

1. Fara a kowane ƙafa huɗu, hannayenku kai tsaye a ƙasan ƙafafunku kuma gwiwoyinku kai tsaye ƙarƙashin ƙashin bayanku. Riƙe wuyanka ya zama mai tsaka-tsaki kuma ka ɗaura kwalliyarka.
2. Farawa da kafar dama, miƙa gwiwa, aika ƙafarka ta dama a bayanka, kiyaye ƙafarka a kwance.
3. Matsi gwanin sha'awa a sama, sa'annan ka sauke ƙafarka a baya don farawa. Tabbatar cewa kwatangwalo ya kasance murabba'i ɗaya a ƙasa cikin motsi.
4. Kammala reps 12 a hannun dama, sannan 12 a hagu. Maimaita don saiti 3.

7. Superman

Wannan aikin yana aiki da duk sarkarku ta baya, gami da glute. Matsa su ko'ina cikin motsi zai tabbatar da kyakkyawar alaƙa.

Kwatance:

1. Kwanta kwance a ƙasa tare da faɗaɗa hannuwa da ƙafafu.
2. Iftaga kirjinku da ƙafafunku sama da ƙasa kamar yadda za su tafi. Ka wuyanka ya zama tsaka tsaki.
3. Komawa don farawa. Yi maimaita don saiti 3 na reps 12.

8. Gada

Duk da yake squats suna matsa lamba a ƙasanku na baya, gada yana ba ku damar hango fatalwar ku da ƙafafunku ba tare da ɓacin rai ba.

Kwatance:

1. Kwanta a ƙasa, gwiwoyi sun durƙusa da ƙafa a ƙasa. Hannun ku ya kamata su kasance a gefen ku tare da tafin ku a ƙasa.
2. Turawa ta hanyar dugadugan ka, daga jikin ka daga doron kasa, ka samar da layi madaidaiciya tsakanin jikinka na sama da gwiwowi.
3. Arfafa zuciyarka a duk lokacin motsi kuma matse abubuwan al'aurarku a saman.
4. Komawa don farawa. Maimaita saiti 3 na reps 12.

9. Kwancen Kaya

Wani motsa jiki wanda ya sami ƙwanƙwasawa - muhimmiyar tsoka don cire ƙafarka daga layin tsakiya. Wannan na iya zama mai sauƙi amma yana da tasiri sosai.

Kwatance:

1. Kwanciya a gefen dama tare da durkusa gwiwoyinku da kafafuwanku a junanku. Tanƙwara hannunka na dama, kawo hannunka kai ka riƙe sama da jikinka na sama.

2. Tsayawa ƙafafunku wuri ɗaya da gwiwoyi, ɗaga ƙafarku ta dama sama yadda zata tafi.

3. Sannu a hankali ka fara. Maimaita maimaita 10, sa'annan canza gefe. Kammala 3 saiti.

10. Tsalle tsalle

Aikin Plyometric kamar tsalle mai faɗi yana buƙatar ɗimbin ƙarfi don aiwatarwa, musamman saboda ba ku fara farawa ba. Amfani da glut din ku da quads don fashewa sama motsa jiki ne.

Kwatance:

1. Fara tsayawa tare da ƙafafunku kafada-faɗi kusa kuma hannayenku ƙasa a gefunanku.

2. Tsugunnawa kaɗan kaɗan, da ƙarfi, yi tsalle har iyakar yadda za ka iya, ta amfani da hannunka don ciyar da kanka gaba.

3. Sauka ƙasa a hankali akan ƙwallan ƙafafunku. Nan da nan ka tsugunna kaɗan ka sake tsalle gaba.

4. Kammala 3 saiti 8 zuwa 10 reps.

11. Plié ta tsuguna

Rawa Channeling, squat plié cinya ce ta ciki da ƙoshin wuta.

Kwatance:

1. Mataki ƙafafunku waje da yatsun kafa da aka nuna.

2. Fara fara durƙusa gwiwoyinku, ku tsuguna har zuwa inda zaku iya tafiya.

3. Turawa ta cikin dugaduganku, matse cinyoyinku da glute a saman.

4. Kammala saiti 3 na reps 12.

12. Jigon squat

Sashin cardio, ƙarfin ƙarfi, jackat squats yana ba ku mafi kyawun duniyoyin biyu. Kalubalanci kanka don tsugunnawa ƙasa da kowane wakilin.

Kwatance:

1. Fara farawa, ƙafa tare da hannayenku lanƙwasa da hannayenku a haɗe a bayan kai.

2. Tsalla ƙafafunka ka fita kuma idan sun sauka, nan da nan ka tsuguna, ka riƙe hannunka inda suke.

3. Miƙa ƙafafunku kuma ku yi tsalle ƙafafunku zuwa matsayin farawa, sannan nan da nan ku sake yin tsalle.

4. Kammala saiti 3 na reps 12.

13. Side lunge

Yana da mahimmanci don yin aiki da tsokoki a duk jiragen motsi. Sashin gefen gefen ya buga gefen gurnanka da cinyoyinku na ciki da na waje.

Kwatance:

1. Fara farawa da ƙafafunku tare kuma hannayenku a gabanka.

2. Matsa ƙafarka ta dama kai tsaye zuwa gefen ka, lankwasa gwiwa ka tura gindi bayan ka yayin tafiya. Ka sa ƙafarka ta hagu ta miƙe tsaye.

3. Ture daga ƙafarka ta dama, miƙe ƙafarka ta dama ka dawo don farawa.

4. Maimaita saiti 3 don sau 12.

14. Sama plank

Dukanmu mun san yadda katako masu amfani suke don cikakken jikinku - katako na sama ba togiya bane. A cikin wannan motsi, mahaukatanku suna aiki tuƙuru don riƙe nauyin jikinku daga ƙasa.

Kwatance:

1. Fara zama tare da miƙe ƙafafunku, baya lanƙwasa kaɗan kuma hannayenku madaidaiciya, tafin hannu a ƙasa da yatsan hannu suna fuskantar gindin ku.

2. Shaƙa, kuma ta amfani da zuciyar ka, tura kanka daga ƙasa don jikinka ya samar da madaidaiciyar layi daga kai zuwa ƙafa. Bada izinin kanka ya koma baya don wuyanka yayi layi tare da kashin baya. Riƙe a nan.

3. Farawa da ƙaruwa 10 zuwa 15 kuma ka riƙe muddin kana iya kiyaye fom mai kyau.

15. Maganin squat

Yin motsawa a cikin wani yanki yana ƙara lokaci a ƙarƙashin tashin hankali, wanda ke nufin ƙarin aiki akan tsoka da kuma biyan kuɗi mafi girma.

Kwatance:

1. Shiga cikin wurin tsugunnawa, ƙafa kafa-faɗi kafada baya da hannaye waje ɗaya a gabanka.

2. Tsugunnawa kasa, kuma maimakon ka tashi duk hanyar da ka dawo, ka tashi ƙasa da rabi kuma ka ja da baya.

3. Kammala saiti 3 na bugun jini 20.

Sanyin gari

Mikewa ko kumfa yawo bayan motsa jiki don bawa tsokokinku wasu TLC. Jagoranmu don mirgina kumfa wuri ne mai kyau don farawa.

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 murɗaɗɗenku 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 akan Instagram.