Wannan Jikin Jiki na Jennifer Lopez da aka Amince dashi Zai Rage ku (A Mafi Kyawun Hanya)

Wadatacce

• J.Lo-An Amince da Cikakkun Ayyukan Jiki
• Sumo Squat tare da Kwallon Magunguna
• Komawa Lunge
• Babban Plank on Ball Ball
• Glider Lateral Lunge
• Plank Dumbbell Row zuwa Tsarin Triceps
• Tafarar Kafada
• Side Plank Crunch
• Babban Slam tare da Ball Medicine
• Torso Juyawa tare da Resistance Band
• Resistance Band Squat zuwa Biceps Curl
• Haɓaka Tricep tare da Band Resistance
• Bita don

Ko kun kasance Jennifer Lopez stan tun daga ita Maid in Manhattan kwanaki ko kun makara zuwa wasan, kawai ku fahimci girman bajinta bayan gani Mazinata, Kun san J. Lo yana son motsa jiki mai tauri.

Mawaƙin da gaske yana cin nasara akan duk wani motsa jiki da ta zo da shi, a cewar tsohon mai horar da ita, David Kirsch, mashahurin mai horar da motsa jiki kuma jakada na kamfanin samar da sauna infrared MiHIGH. "Jennifer tana mai da hankali sosai kuma tana da horo idan aka zo batun motsa jiki," in ji shi. "Babu wani abin da ya kasance mai wahala ko ƙalubale don ta gwada ko ta yi." (Duba: Yadda Shakira da J.Lo suka Horar da Ayyukansu na Rabin Lokaci)

Abin mamaki wane irin motsa jiki Lopez ke murkushewa, daidai? Ka kasance mai son sani ba! A ƙasa, Kirsch ya raba ɗaya daga cikin da'irar cikakken jiki da ya sanya Lopez ta lokacin da suke horo tare. Kuna buƙatar kawai wasu kayan aikin asali don kammala wannan aikin, don haka zaku iya gwada shi ko kuna cikin motsa jiki ko falo. (Mai alaƙa: Jennifer Lopez ta Nuna Abs dinta A cikin Gym Selfie don Murnar Haihuwarta)

Kawai ku tuna: J.Lo da gaske dabba ce a cikin dakin motsa jiki, don haka kar ku yi tsammanin ya zama mai sauƙi.

J.Lo-An Amince da Cikakkun Ayyukan Jiki

Yadda yake aiki: Yi kowane motsa jiki domin adadin lokacin da aka nuna. Maimaita zagaye biyu zuwa uku gabaɗaya, hutawa tsakanin zagaye kamar yadda ake buƙata.

Kuna buƙatar: Kwallon magani, saitin dumbbells mara nauyi, bandin juriya, da saitin maƙera.

Sumo Squat tare da Kwallon Magunguna

Bugu da ƙari ga #werking your glutes, wannan bambance -bambancen squat yana kaiwa ga cinyoyin ku da ciki. (Mai dangantaka: Sumo Squat shine mafi kyawun motsa jiki don cinyoyin ku na ciki)

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin kafada, yatsun kafa sun juya digiri 45. Rungume ƙwallon magani zuwa ƙirji, gwiwar hannu a cikin kejin haƙarƙari.

B. Shaka, durƙusa gwiwoyi, kuma ku zauna ƙwanƙwasa a baya cikin tsumma. Ci gaba da aiki da kirji don girman kai don kare ƙananan baya.

C. Ƙasa har sai kwatangwalo sun yi ƙasa da gwiwoyi ko lokacin da baya ya fara zagaye, duk wanda ya fara.

D. Exhale, sannan danna ta gaban ƙafar ƙafa kuma haɗa glutes don komawa tsaye.

Maimaita na minti daya.

Komawa Lunge

Wannan motsa jiki na asali yana ƙarfafa gindin ku, ƙyalli, kwatangwalo, hamstrings, da maraƙi, a cewar Kirsch.

A. Fara da ƙafa a ƙarƙashin kwatangwalo. Zana maɓallin ciki zuwa ga kashin baya don haɗa ainihin.

B. Largeauki babban mataki na baya tare da ƙafar hagu, ragewa zuwa cikin lunge tare da tsayi kirji. Dakata lokacin da cinyar gaba tayi layi daya da ƙasa kuma gwiwa ta hagu ta kusa taɓa ƙasa.

C. Latsa cikin ƙafar dama kuma ku shiga glutes don taka ƙafar hagu ta baya don farawa.

Canja bangarorin; maimaita. Ci gaba da canzawa na minti daya.

Babban Plank on Ball Ball

Yi tunanin manyan katako na yau da kullun suna da wahala? Abun ku zai ji kamar suna wuta.

A. Durƙusa a gaban ƙwallon magani a ƙasa. Sanya kowane hannu akan ƙwallon magani kusan nisan kafada baya.

B. Mataki daya kafa daya baya a lokaci zuwa matsayi na turawa. Haɗa kan quads kuma matse glutes don ƙirƙirar tashin hankali na ƙasa, da maƙallan ƙarfafawa kamar wanda zai bugi ku daga ƙasa.

C. Haɗa kai tsaye kan ƙwallo don shiga da kare kafadu.

Riƙe na minti ɗaya.

Glider Lateral Lunge

Idan lunges na gefe sun riga sun kasance wani ɓangare na aikin motsa jiki na yau da kullun, Kirsch ya ba da shawarar yin su a kan masu tuƙi kamar J.Lo. "Yana da mahimmanci ku ci gaba da ƙalubalanci da tura jikin ku zuwa matakin na gaba," in ji shi. "Game da huhu na gefe, masu tsalle -tsalle suna ba ku damar yin hakan."

Koyaya, bai kamata saitin huhu na gefe ya kasance na farko ba glider huhu na gefe. Don haka, idan kun kasance sababbi a cikin motsi, toshe masu tuƙi kuma ku tsaya tare da huhu na gefe na yau da kullun. (Mai Alaƙa: J.Lo da A-Rod sun Raba Aiki na Gida Zaku Iya Yi A Kowane Matsayin Lafiya)

A. Tsaya tsayi tare da ƙafafu a ƙarƙashin kwatangwalo, maɗauri ɗaya a ƙasa ƙarƙashin diddige dama.

B. Tsayar da dogayen kirji da babban ƙarfin gwiwa, a lokaci guda a mayar da kwatangwalo baya yayin da a ɗaga ƙafar dama zuwa gefe, har sai an ƙara ƙafar dama.

C. Danna nauyi cikin ƙafar hagu, sannan matse glutes kuma komawa tsaye.

Maimaita don 30 seconds. Canja bangarorin; maimaita.

Plank Dumbbell Row zuwa Tsarin Triceps

Motsa jiki (wanda ke aiki da ƙungiyoyin tsoka da yawa a lokaci ɗaya) kamar wannan ya fi tasiri wajen gina tsokoki idan aka kwatanta da motsa jiki na ware, in ji Kirsch. Bugu da ƙari, "motsa jiki na haɗin gwiwa yana da inganci lokaci-lokaci." Wannan motsi, alal misali, yana ƙarfafa zuciyar ku, triceps, kafadu, ƙyalli, lats, da tarkuna a tafiya guda.

A. Sanya dumbbells a ƙasa nisan kafada baya don haka hannaye suna layi ɗaya.Daga wurin durƙusa, jingina gaba don ɗaukar dumbbell a kowane hannu. Shiga cikin babban katako don farawa.

C. Tsayar da ƙarfin gwiwa, kuma ba tare da girgiza hips gefe zuwa gefe ba, zana gwiwar gwiwar hagu kai tsaye zuwa rufi. Dakata a saman, sannan a matse tricep don daidaita gwiwar hannu, aika hannun kai tsaye.

D. Juya motsi, dawo da dumbbell don farawa. Maimaita a gefe kishiyar.

Ci gaba da canzawa na minti daya.

Tafarar Kafada

Taffun kafada suna aiki kafadu da ainihin ku.

A. Dauki matsayi mai tsayi, wuyan hannu a ƙarƙashin kafadu.

B. Ba tare da barin hips su matsa daga gefe zuwa gefe ba, canza kowane kafada tare da hannun kishiyar.

Ci gaba da canzawa na minti daya.

Side Plank Crunch

Ya isa tukuna? Ƙaurawar katako ta ƙarshe ita ce ƙuƙuwar katakon gefe.

A. Yi kwance a gefen dama tare da kafafu madaidaiciya, kafaffun kafafu. Matsayin gwiwar gwiwar dama kai tsaye ƙarƙashin kafada. Tada kwatangwalo har sai jiki ya daidaita madaidaiciya daga idon sawun sa zuwa kafadu. Tsayawa abs braced, kawo hannun hagu zuwa kai don farawa.

C. Yi amfani da obliques don saukar da gwiwar hannu ta hagu kamar kuna taɓa ƙashin dama.

D. Mayar da motsi don komawa don farawa.

Maimaita don 30 seconds. Canja bangarorin; maimaita.

Babban Slam tare da Ball Medicine

Idan kuna tunanin wasan kwaikwayo na JLo da Shakira na 2020 ya kasance mai fashewa, jira kawai har sai kun gwada wannan ƙirar plyometric.

A. Dauki matsayin 'yan wasa, faɗin kafada baya da gwiwoyi kaɗan, lanƙwasa ƙwallon magunguna a hannuwanku biyu don farawa.

B. Ballauke ƙwallon magunguna kai tsaye, sannan a lokaci guda ya ɗora kan kwatangwalo kuma ya ɗora makamai ƙasa don fashe ƙwallo a ƙasa.

C. Ballauki ƙwallon magunguna don komawa don farawa.

Maimaita na minti daya.

Torso Juyawa tare da Resistance Band

Don wannan ainihin motsa jiki, za ku buƙaci ƙungiyar juriya da ma'anar anga (tunanin: squat rig, ginshiƙi, mashaya mai cirewa, ko rike kofa mai ƙarfi). Lokacin zabar wace ƙungiyar juriya don amfani da ita "zabi ƙungiyar da ke ba ku isasshen juriya don ƙalubalantar ku, amma yana ba ku damar kula da tsari mai kyau," in ji Kirsch.

A. Sanya band ɗin juriya a wani wuri tsayin ƙirji (ko kusa da yiwuwar). Tsaye a tsaye ga band ɗin da ke fuskantar maɓallin anga, kama ƙarshen tare da hannu biyu. Yi nisa daga anka har sai makamai sun mike a gaba don farawa.

B. Tsayawa da ƙarfin gwiwa, murabba'in murabba'i, da makamai kai tsaye, yi amfani da obliques don karkacewa daga wurin anga, ja ƙungiyar juriya a jiki.

C. Tare da sarrafawa, juya motsi don komawa farawa.

Maimaita don 30 seconds. Canja bangarorin; maimaita.

Resistance Band Squat zuwa Biceps Curl

Yaron ƙauna na ƙungiyar juriya biceps curl da thruster band thruster, wannan cikakken motsa jiki ne.

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, bangon juriya yana ƙarƙashin ƙarƙashin ƙafafun ƙafafun biyu. Riƙe band ɗin a hannaye biyu a gaban kwatangwalo, dabino suna fuskantar gaba.

B. Tsaya tsayin ƙirji, sauke ƙasa cikin tsugunne. Matse matsewa don tsayawa.

C. Tsayar da madaidaiciya madaidaiciya da gwiwar hannu mai ƙarfi zuwa ga haƙarƙarin haƙarƙari, murɗa ƙungiyar juriya har zuwa kafadu.

D. Juya motsi don komawa don farawa.

Maimaita na minti daya.

Haɓaka Tricep tare da Band Resistance

Motsawa ta ƙarshe, bari mu same ta!

A. Amintar da band ɗin zuwa wurin anga a tsayin kirji. Yana fuskantar nesa da wurin anga, isa bayan jiki don riko bandeji da hannaye biyu, gwiwar hannu suna nuni zuwa rufi da hannaye a bayan kai.

B. Tsayawa kejin haƙarƙari da maƙarƙashiya, yi amfani da triceps don mika hannu kai tsaye.

C. Juya motsi don komawa don farawa.

Maimaita na minti daya.

Bita don