Aikin motsa jiki mafi wahala da za ku iya yi tare da Dumbbell ɗaya kawai

Wadatacce

• Dumbbell Crunch
• Hanya Hip-kafa ɗaya
• Dual Overhead Press
• Juya Sama Lunge
• Karkatar da Rashanci
• Tsaftace Tsabtace Hannu Mai Hannu
• Bita don

Kun san lokacin da ke kara tsanantawa lokacin da ba za ku iya samun sauran rabin dumbbell ɗinku biyu ba saboda sauran masu motsa jiki na motsa jiki ba sa tsaftacewa bayan saitin su? (UGH.)

Yanzu, ba za ku jira a kusa da shi ya tashi ba: Kuna iya samun motsa jiki tare da dumbbell ɗaya kawai da kuma wannan motsa jiki daga masanin motsa jiki Jen Widerstrom (mace mai hazaka a bayan ƙalubalen 40-day Crush Your Goals Challenge). Wannan aikin motsa jiki yana haɓaka adadin reps ɗin ku kuma yana haɗa madaidaiciyar ƙarfi tare da ƙaƙƙarfan ƙarfin motsa jiki don ba kawai gina tsoka ba har ma don sa zuciyar ku ta yi famfo. (Wannan yana ɗaya daga cikin fa'idodin horon da'ira.)

Kuna tunanin kun tashi don ƙalubalen? Ɗauki dumbbell kuma ku yi cranking. (Na gaba, gwada abs ɗin ku tare da mafi ƙarancin motsa jiki.)

Yadda yake aiki: Yi aiki ta hanyar motsa jiki, yin reps 3 kowannensu yayin saiti na farko, 6 reps kowanne yayin saiti na biyu, da 9 reps kowanne yayin saiti na uku.

Za ku buƙaci: Dubbell mai matsakaicin nauyi da dumbbell mai nauyi

Dumbbell Crunch

A. Kwanta a fuska tare da gwiwoyi suna nuni zuwa rufi da ƙafafu a ƙasa. Riƙe dumbbell mai nauyi a kwance a saman kirji tare da nade hannayensa, yatsun hannu zuwa fuska.

B. Exhale da amfani da tsokar ciki don ɗaga kai da kafada daga ƙasa. Yana iya zama 'yan inci kaɗan kawai; tabbatar da cewa abs yana yin aikin.

C. Shaka kuma a hankali ƙasa da kai da kafadu don komawa wurin farawa.

Yi 3, 6, ko 9 reps.

Hanya Hip-kafa ɗaya

A. Kwanta a fuska tare da gwiwoyi suna nuni zuwa rufi da diddige suna danna cikin ƙasa tare da ɗaga ƙafafu. Daidaita dumbbell mai matsakaicin nauyi a ƙarshen ɗaya akan ƙashin dama, danna hannun hagu zuwa cikin ƙasa, kuma shimfiɗa ƙafar hagu zuwa kusurwar gaban ɗakin don farawa.

B. Exhale kuma latsa cikin diddige na dama don ɗaga kwatangwalo daga ƙasa, haɗe -haɗe don shimfiɗa kwatangwalo a saman, riƙe ƙafar hagu.

C. Shaka kuma sannu a hankali ƙananan hips don komawa wurin farawa.

Yi 3, 6, ko 9 reps. Maimaita a daya gefen.

Dual Overhead Press

A. Tsaya tare da faɗin faɗin ƙafar ƙafa kuma babban dumbbell mai nauyi ya ragargaje a tsaye a gaban kirji, ƙarshensa a kowane hannu tare da yatsun hannu da ke nuna ƙasa da matsa zuwa haƙarƙari.

B. Exhale don danna dumbbell sama, hannu kai tsaye akan kafadu. Ci gaba da aiki kuma kar a ƙyale hakarkarinsa su fusata.

C. Inhale da ƙasa tare da iko don komawa matsayin farawa.

Yi 3, 6, ko 9 reps.

Juya Sama Lunge

A. Tsaya da ƙafafu nisan hip-up baya da dumbbell a hannun dama. Amintar da dumbbell har zuwa kafada ta dama kuma danna saman, wuyan hannu yana fuskantar gaba tare da ɗora hannu kai tsaye akan kafada don farawa.

B. Ci gaba da aiki, shaƙa don ɗaukar mataki na baya tare da ƙafar dama, ragewa har sai gwiwoyi biyu sun zama kusurwoyin digiri 90.

C. Exhale don danna cikin ƙafar gaba kuma komawa zuwa matsayi na farawa, kiyaye cibiya a duk tsawon motsi.

Yi 3, 6, ko 9 reps. Maimaita a daya gefen.

Karkatar da Rashanci

A. Zauna a ƙasa tare da durƙusar da jiki a kusan digiri 45, kafafuwansu tare da gwiwoyi kaɗan lanƙwasa, kuma diddige suna hutawa a ƙasa. Riƙe dumbbell mai nauyi a tsaye a gaban kirji da hannu biyu don farawa.

B. Tsayar da mahimmanci, a hankali juya juzu'i zuwa dama, rage dumbbell 'yan inci zuwa ƙasa.

C. Komawa tsakiya, sannan maimaita, juyawa zuwa wancan gefe. 1 rep.

Yi 3, 6, ko 9 reps.

Tsaftace Tsabtace Hannu Mai Hannu

A. Tsaya da ƙafafu fiye da faɗin kafada baya, riƙe da dumbbell a hannun dama tsakanin ƙafafu, dabino yana fuskantar hagu.

B. Endan lanƙwasa gwiwoyi kaɗan, sannan ku fashe da ƙwanƙwasawa da gwiwoyi don tsabtace dumbbell har zuwa matsayi mai ɗorewa a kan kafada ta dama, nan da nan ya faɗi ƙasa.

C. Latsa tsakiyar kafa don tsayawa. Dakata na daƙiƙa ɗaya, sannan sauke nauyin baya tsakanin ƙafafu don fara na gaba nan da nan.

Yi 3, 6, ko 9 reps. Maimaita a daya gefen.

Bita don