Hailey Bieber Yana Amfani da Wannan Kayan Kayan Gym ɗin Guda ɗaya don Sanya Aikin Gishiri Mai ƙarfi.

Wadatacce

• Kare na ƙasa tare da Haɓaka Kafa
• Curtsy Lunge
• Samun Plank
• Bita don

Hailey Bieber na iya sanin yadda ake yin salo yayin motsa jiki, amma kayan aikinta na dacewa sun haɗa da fiye da kyawawan nau'ikan leggings.

Kwanan nan ta buga gidan motsa jiki tare da mai salo Maeve Reilly, wacce ta raba shirye -shiryen ɓoyayyen gumi a Labarun ta na Instagram.

A karkashin jagorancin mai horar da Dogpound Kevin Mejia, Bieber da Reilly sun yi jerin jakunan jaki-amma ICYMI, wasan motsa jiki na duo ya hada da kayan aikin motsa jiki wanda ba za ku taba tunanin yin amfani da su ba: ma'aunin idon kafa.

Roki Snyder, CSC, mai horar da ƙarfi na Santa Cruz ya ce ƙuƙwalwar jaki (mai suna bayan yadda jakuna ke ƙafar ƙafafunsu na baya, FYI) suna da motsa jiki mai ƙarfi wanda ke taimaka muku kaiwa hari fiye da tsokoki a ƙafafunku da ƙyalli.

"Yawancin Amurkawa suna ɓata lokaci mai yawa suna zaune a cikin madaidaicin matsayi," in ji shi. "Kicks jakes yana ƙarfafa kawai akasin aikin (tsawaita kwatangwalo) don faruwa. Ta hanyar yin jaki a hannu da gwiwa ɗaya, yana kuma ƙarfafa ƙarin shigar tsokoki tsakanin haƙarƙari da kwatangwalo," ma'ana yana iya aiki duka zuciyar kukuma gindin ku. (Masu alaƙa: Hanyoyi 5 don Gina Girma, Ƙarfafa Glutes waɗanda basu da alaƙa da Squats)

Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci, in ji Snyder. Za ku so ku kiyaye kashin baya-musamman ma ƙananan baya-daga raguwa yayin da kafa ya tashi, in ji shi. "Manufar ita ce a kara a hadin gwiwa na hip, ba a kashin baya ba," in ji shi. "Idan kashin baya ya kara motsawa, to ya zama motsa jiki na baya, ba motsa jiki ba."

Amma motsa jiki kamar harbin jaki ana iya ɗauka cikin sauƙi zuwa mataki na gaba ta ƙara ma'aunin ƙafar idon cikin mahaɗin. Ba wai kawai suna da sauƙi da sauƙi don tafiya ba, amma ma'auni na idon kafa kuma yana ba ku damar kula da motsi mai kyau da juyawa idan aka kwatanta da kayan aikin nauyi na gargajiya, wanda ke da amfani musamman ga ayyukan da suka shafi hips, Holly Perkins, CSCS. , marubucinTaga don Samun Layi, a baya ya gaya mana. "Kwallon kafa shine 'haɗin gwiwa na ƙwallon ƙafa' wanda ke motsawa a kowane bangare," in ji Perkins. "Yana da mahimmanci don ƙarfafa tsarin motsi da yawa da manyan da ƙananan tsokoki waɗanda ke wasa."

Yayin da mai salo na Bieber ya sanya ma'aunin nauyi a kusa da idon sawunta, Bieber's an kiyaye shi a saman gwiwowinta. "Babban bambanci tsakanin samun nauyi a idon sawun maimakon kusa da kwatangwalo shine nawa dan maraƙi da tsokoki na hamstring ke ciki," in ji Snyder. "Mafi kusancin nauyin yana kusa da idon sawun, mafi kusantar maraƙi da tsokoki na hamstring zasu taimaka. Wannan zai rage ƙarfin aikin gluteal. Matsakaicin nauyi yana kusa da baya na gwiwa, mafi kusantar glutes zai kasance. ware. "

Fassara: Idan kuna son jakinku ya harbagaske yi aiki da ƙyallen ku, ɗaure akan ma'aunin ƙafar idon ku kuma zame waɗancan mugayen samarin zuwa gwiwowin ku. (Mai alaƙa: Aikin motsa jiki na Butt tare da Nauyi waɗanda zasu sassaƙa mafi kyawun gindinku koyaushe)

Ba a bayyana irin nau'in ma'aunin ƙafar ƙafar Bieber ke amfani da ita a cikin motsa jiki ba, amma idan kawai kuna neman ƙwararrun biyu don fara ku, Snyder ya ba da shawarar.Valeo Daidaitacce Nauyin Ƙungiya/Wrist (Saya It, $18-$30, amazon.com), waɗanda suka zo cikin nau'i-nau'i na 5-, 10-, ko 20-laba nauyi. Suna kuma daidaitawa, don haka zaku iya bambanta adadin nauyin da ake amfani da shi don ƙaruwa ko rage juriya, dangane da takamaiman motsa jiki ko iyawar ku.

Neman wasu darussan da zaku iya yi tare da ma'aunin ƙafar ƙafa? Babu matsala: Snyder ya ce suna da nau'ikan nau'ikan kayan motsa jiki, ana iya amfani da su da kusan duk wani motsa jiki na ƙarfafawa. "Idan muka yi la’akari da mahimmancin ƙafar idon idon kafa (don ƙara matakin juriya sama da nauyin jiki na yau da kullun na iya bayarwa), to ana iya haɗa su cikin kowane motsi a cikin aikin motsa jiki na mutum," in ji shi. Anan akwai 'yan ra'ayoyi don farawa:

Kare na ƙasa tare da Haɓaka Kafa

Snyder ya ba da shawarar sanya ma'aunin ƙafar idon sawu yayin yin wannan yoga na gargajiya, wanda ya haɗa da farawa a matsayin kare ƙasa, sannan "ɗaga ƙafa ɗaya [a lokaci ɗaya] daga ƙasa sama da hip." Koyaya, yana da mahimmanci don tabbatar da cewa kun ƙware daidai tsarin wannan motsi kafin yana ƙara nauyin ƙafar idon, yana ƙara Snyder. "Yana da mahimmanci ku sami ƙarfi da sarrafa nauyin jikin ku kowane motsa jiki kafin ku fara ƙara kaya na waje, "in ji shi.

Curtsy Lunge

Don wannan bambance-bambancen lunge mai ƙarfi na hip, zaku so sanya nauyin idon idon a kusa da idon kafa ɗaya da sauran nauyi a kusa da wuyan hannu a gefe ɗaya, in ji Snyder. "Tare da ƙafar da aka ɗora, kai baya a bayan jiki har zuwa lokacin da zai yiwu yayin ɗaukar hannun guda ɗaya sama sama gwargwadon iko."

Samun Plank

Fara cikin matsayi, in ji Snyder. "Dauki nauyin idon sawun a hannu daya kuma sanya shi gwargwadon iyawa (lafiya) nesa da jiki (a kowace hanya) sannan ku yi amfani da hannun kishiyar wajen dawo da nauyin idon daga wurin sannan ku sanya shi gaba daya. wuri daban wanda kusan ba za a iya kaiwa gare shi ba. Wannan yunƙurin zai ƙalubalanci daidaituwa tare da ƙarfafa jikinku sama da ƙasa a lokaci guda. "

Bita don