Tafi Mara Hannu! Ayyukan motsa jiki na hannu

Wadatacce

• Gwada waɗannan shawarwarin motsa jiki na hannu na sama don ƙarfi, ƙarfi da ƙarfi. Wadannan atisayen za su sa ku ba da ƙwaƙƙwaran hannayen ku a cikin riguna, riguna marasa hannu da riguna.
• Sabbin darussan toning hannu tare da cardio don ingantattun ayyukan motsa jiki.
• Tafi Ba Mara Lafiya! Haɗa Ayyukan Aiki
• Haɗa aikin hannu na sama tare da ayyukan motsa jiki na mataki don iyakar sakamako - da ƙarfi da sautin hannu.
• Tafi Ba Mara Lafiya! Motsa Jiki na Cardio & Upper Arm
• Ta yaya zan iya samun iyakar fa'idodin haɗa ayyukan motsa jiki na cardio tare da motsa jiki na ƙarfin hannu da na yau da kullun na toning hannu?
• Tukwici na Ƙarfafawa na Cardio
• Ta hanyar haɗa ayyukan motsa jiki na ƙarfin hannu tare da waɗannan matakan motsa jiki na cardio, za ku nuna hannayen hannu masu ban mamaki duk shekara!
• Bita don

Gwada waɗannan shawarwarin motsa jiki na hannu na sama don ƙarfi, ƙarfi da ƙarfi. Wadannan atisayen za su sa ku ba da ƙwaƙƙwaran hannayen ku a cikin riguna, riguna marasa hannu da riguna.

Makamai: Yawancin shekara muna adana su cikin aminci, a cikin riguna masu dogon hannu, jaket da riguna. Ku zo lokacin bazara, kodayake, wanene baya son hannaye biyu da kafadu za ta iya jin daɗin nuna ta, ko a cikin tankuna, rigunan ninkaya ko sexy, saman-salon salo?

Babban labari game da makamai da ƙila sun kasance suna ɓoye tsawon watanni shine cewa zaku iya sa su toned kuma a shirye don kakar da sauri, tare da Siffar ta Nasihu na motsa jiki kashi biyu:

1. motsa jiki ƙarfin hannu wanda ke ƙara ƙarfi da toning ta hanyar gina tsoka, da
2. mai-ƙonewa, ayyukan motsa jiki na kalori mai ƙona kalori don rage murfin kitse da ke kewaye da tsokoki, don haka zaku iya ganin sifar su.

Sabbin darussan toning hannu tare da cardio don ingantattun ayyukan motsa jiki.

Don taimaka muku cim ma burin motsa jiki na hannun ku, mun sanya ɗaya daga cikin ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwaƙƙwaran motsa jiki, wato Gin Miller. Zuciyarta mai bugun zuciya, aikin motsa jiki na zagaye na hannu madaidaicin wasan motsa jiki tare da motsa jiki na sama da ƙarfin hannu, kuma kuna iya yin wannan aikin a gida.

"Ayyukan motsa jiki ne na gaba ɗaya - cardio da ƙarfi," in ji Miller. "A waɗancan kwanakin da kuka ce, 'Ba ni da lokacin motsa jiki,' wannan shine aikin ku." Duk abin da kuke buƙatar yi shine da'irar wannan motsa jiki: mintuna 15. Yi ƙarin da'irori akai-akai idan burin ku shine don cimma babban matakin dacewa ko don rage kitsen jiki sosai.

Za ku lura cewa motsa jiki na toning na hannu ba iri ɗaya bane na motsa jiki na motsa jiki; maimakon yin niyya kowane rukunin tsoka daban, zaku yi aiki da ƙungiyoyin tsoka da yawa lokaci guda. "Na fi son horar da jikin mutum yadda yake motsawa a zahiri," in ji Miller. "Kuna haɓaka ƙarfi da sassauci, kuma kuna shirya jikin ku don ƙananan gaggawa waɗanda ke zuwa yanzu da kuma sake."

A kan gaba mai rage kitse, ku tuna cewa kuna buƙatar ƙona calories fiye da yadda kuke cinyewa. Don haka ban da haɗa wannan motsa jiki na sama tare da sauran ayyukan motsa jiki, kuna iya buƙatar sake gwada halayen cin abinci.

A shafi na gaba, nemo ƙarin nasihun motsa jiki, don ku iya haɗa ayyukan motsa jiki tare da motsa jiki don haɓaka fa'idodin aikinku - kuma ku sami ƙarfin gwiwa kuma ku yi kyau a cikin rigunanku marasa hannu!

[kanun labarai = Tafi mara hannu! Bi shawarwarin motsa jiki na Shape don ingantattun ayyukan motsa jiki na hannu.]

Tafi Ba Mara Lafiya! Haɗa Ayyukan Aiki

Haɗa aikin hannu na sama tare da ayyukan motsa jiki na mataki don iyakar sakamako - da ƙarfi da sautin hannu.

Bi wasannin motsa jiki na Gin Miller don toning hannu kuma za a daure ku ji kwarin gwiwa a cikin duk rigunan bazara. "Za ku sami dogayen tsoka, ƙwanƙwasa, ƙaƙƙarfan tsokoki waɗanda za su kasance masu ƙarfi, juriya da jurewa," in ji Miller. Mafi kyawun duka, don samun waɗannan sakamakon toning hannu, ba lallai ne ku ba da sa'o'i da sa'o'i na waɗannan ranakun bazara masu ɗaukaka ba.

Shirin

Aikin motsa jiki na gaba yana ɗaukar kimanin mintuna 15 don kammala lokaci 1. Za ku canza saitin ƙarfin ƙarfin hannu guda 1 (maimaituwa 8-15, wanda ke ɗaukar daƙiƙa 30 zuwa minti 1) tare da mintuna 2 na tafiya. Kuna iya yin kowane ko duk matakan motsi da aka bayyana a cikin "Cardio Blast."

Don farawa

Sau biyu a mako yi 1-3 da'irar motsa jiki na hannu, gwargwadon lokacin ku da matakin motsa jiki. Takeauki aƙalla kwana 2 tsakanin motsa jiki. Idan kun kasance kuna motsa jiki tsawon watanni 3 ko ƙasa da haka, fara da da'ira 1. Ci gaba zuwa 2 da zarar kun gamsu da motsa jiki na ƙarfin hannu da kuma matakin farko. Idan kai mai motsa jiki ne na yau da kullun, yi akalla da'irori 2 kowane zaman. Idan kun gajarta kan lokaci, yi da'irar 1 kuma zaɓi wasu ƙaƙƙarfan motsawa daga jerinmu, kamar Runs or Over the Top.

Warm-up da sanyi-down

Fara da ƙare ayyukan motsa jiki na yau da kullun tare da tsari na asali don aƙalla mintuna 5: Mataki kan dandamali da ƙafar dama, sannan hagu. Sauka da ƙafar dama, sannan hagu. Kowane daƙiƙa 30, canza ƙafar jagorar ku. Kammala aikinku ta hanyar shimfida manyan kungiyoyin tsoka, gami da cinyoyinku, gindi, maraƙi, baya, kafadu da makamai. Riƙe kowane shimfiɗa don 15-20 seconds ba tare da bouncing ba.

Nauyi

Yi amfani da dumbbells 3 zuwa 5-laba a kowane hannu don motsa jiki na hannu na sama wanda ya ƙunshi nauyi.

Yanzu da kuna da motsa jiki na toning na hannu, je zuwa shafi na gaba don haɗa ayyukan motsa jiki na mataki don haɓaka aikin ku na cardio.

[header = Haɗa ayyukan motsa jiki na cardio tare da ƙarfin ƙarfin hannu kuma ku tafi mara hannu.]

Tafi Ba Mara Lafiya! Motsa Jiki na Cardio & Upper Arm

Ta yaya zan iya samun iyakar fa'idodin haɗa ayyukan motsa jiki na cardio tare da motsa jiki na ƙarfin hannu da na yau da kullun na toning hannu?

Anan akwai nasihun motsa jiki da yawa waɗanda zaku iya bi, waɗanda ke haɗa cardio tare da ayyukan motsa jiki na sama don sake inganta ƙimar zuciyar ku yayin sassaƙa hannayenku.

Tukwici na Ƙarfafawa na Cardio

Idan kun taɓa ɗaukar matakin mataki, wasu ko duk waɗannan ayyukan motsa jiki na iya zama sananne a gare ku. (Idan ba haka ba, maimaitawa da sautin waɗannan motsi yana sauƙaƙa bin su.) Anan akwai motsawar da zaku yi na mintuna 2 tsakanin kowane saiti - mai da hankali kan ɗaya ko haɗa su.

1. Madadin gwiwa yana ɗagawa tare da maimaitawa
   Mataki zuwa kusurwar dama na mataki tare da ƙafar dama, ɗaga gwiwa ta hagu. Mataki ƙasa da ƙafar hagu kuma maimaita zuwa kusurwar hagu. Koma zuwa kusurwar dama kuma yi ɗaga gwiwa guda 3 a jere (wanda aka sani da mai maimaitawa). Koma zuwa ɗaga gwiwa guda ɗaya kuma yi maimaitawa a wani kusurwa. Ci gaba da canzawa.
2. V-mataki tare da jacks masu ƙarfi 3
   Mataki fadi da zuwa gaban dandamali da ƙafar dama, sannan fadi kuma sama kan dandamali tare da ƙafar hagu. Mataki ƙasa zuwa ƙasa tare da ƙafar hagu, sannan ku kawo ƙafar dama don saduwa da hagu. Yi jacks masu tsalle 3 a ƙasa. Maimaita.
3. Madadin huhu na baya
   Tsaya saman mataki a tsakiyar dandamali. Lumi baya tare da ƙafar dama, taɓa ƙwallon ƙafa zuwa ƙasa. Sa'an nan kuma canza huhu tare da ƙafar hagu. Ci gaba da canzawa.
4. Gudu
   Maimakon taka, gudu zuwa saman mataki da ƙafar dama, sannan hagu. Sannan sauka ƙasa tare da ƙafar hagu ta bi ta dama.
5. Juya mataki
   Mataki zuwa gaban dandamali tare da ƙafar hagu a kusurwar hagu, ƙafar dama a kusurwar dama. Sauka ƙasa da ƙafar hagu, juya gefe zuwa mataki. Sannan danna kafar dama zuwa kasa. Maimaita matakin juyowa, jujjuyawar juzu'i. Don ƙara ƙarfi, tsalle saman mataki kuma tsalle a ƙasa insead na bugawa.
6. A saman
   Tsaya tare da gefen dama zuwa dandamali, tashi da ƙafar dama; kawo ƙafar hagu kuma yi tsalle zuwa mataki tare da ƙafar hagu, ɗaga gwiwa ta dama. Sauka a wancan gefe da ƙafar dama, sannan hagu. Maimaita, dawowa kan saman matakin.

Ta hanyar haɗa ayyukan motsa jiki na ƙarfin hannu tare da waɗannan matakan motsa jiki na cardio, za ku nuna hannayen hannu masu ban mamaki duk shekara!

Bita don