Kayla Itsines tana Raba aikinta na zuwa Ciki-Lafiya

Wadatacce

• Da'irar 1 (mintuna 7)
• Zagaye 2 (minti 7)
• Bita don

Idan kuna bin Kayla Itsines akan Instagram, to kun san mai horarwa kuma mahaliccin aikace -aikacen SWEAT ya canza salon kula da shi yayin yin ciki. A wasu kalmomi: Babu sauran motsa jiki mai tasiri mai ƙarfi-ko motsa jiki na ab-sculpting. (Ƙari akan wannan a nan: Kayla Itsines Ta Raba Hannunta Na Farfaɗo Don Yin Aiki Yayin Ciki)

Mun danna Itsines don raba aikin da'ira mai cikakken jiki da take amfani dashi a madadin ayyukanta na SWEAT na yau da kullun wanda ke da lafiya ga duk masu ciki na ciki. (Mai alaƙa: Hanyoyi 4 da kuke Bukatar Canza Aikinku Lokacin da kuke Ciki)

Yadda yake aiki: Aikin motsa jiki ya ƙunshi da'irori biyu waɗanda ke da motsa jiki uku kowanne. Yi kowane motsi a cikin da'irar farko don lambar da aka nuna, sannan ku huta na daƙiƙa 30 kafin fara sakewa tare da motsi ɗaya. Maimaita na tsawon mintuna 7, sannan matsa zuwa zagaye na gaba. Bayan kun gama zagaye na biyu, ƙare aikin motsa jiki ko ci gaba na wasu mintuna 14 ta sake maimaita da'irori. Abin nufi shine ba don tafiya da sauri kamar yadda za ku iya amma don kammala kowane motsa jiki tare da ingantaccen reps.

Kuna buƙatar: yoga tabarma, dumbbells (fam 2-10), da benci

Da'irar 1 (mintuna 7)

Triceps Kickback

A. Tsaya tare da fadin kafada da ƙafafu yana riƙe da dumbbell a kowane hannu, tafukan hannu suna fuskantar ciki. Matsa a kwatangwalo don karkata gaba, kiyaye kai tsaka tsaki. Matse babba da baya kuma ku ɗora gwiwar hannu zuwa gefe, zana su don ƙirƙirar kusurwoyin digiri 90 tare da goshi da triceps don farawa.

B. Matse triceps don daidaita makamai da ɗaga nauyi sama da baya.

C. Sannu a hankali rage nauyi don komawa don farawa.

Yi maimaita 15.

Squat & Danna

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, riƙe dumbbells a gefe.

B. Sauƙaƙa cikin matsayi na squat, tura kwatangwalo baya, ajiye gwiwoyi a bayan yatsun kafa, da kai dumbbells zuwa ƙasa.

C. Tsaya kuma lanƙwasa ma'auni har zuwa kafadu sannan danna su sama, biceps da kunnuwa. Rage nauyi da maimaitawa.

Yi 12 reps.

Madadin Lanƙwasa-Over Row

A. Tsaya tare da ƙafar kafada baya kuma gwiwoyi sun ɗan lanƙwasa, suna riƙe dumbbell a kowane hannu. Matsa a hips don karkata gaba, kiyaye kai tsaka tsaki.

B. Haɗa dumbbell na dama zuwa ga haƙarƙarin, lanƙwasa gwiwar hannu da matse ƙafar kafada zuwa kashin baya.

C. Rage dumbbell na dama yayin tuƙa dumbbell na hagu zuwa hakarkarin. Ci gaba da canzawa.

Yi 20 reps (10 a kowace gefe). Ku huta na daƙiƙa 30.

Zagaye 2 (minti 7)

Triceps Dip

A. Zauna a kan benci (ko kujera mai karko), tare da hannaye a gefen kusa da kwatangwalo, yatsun hannu suna nunawa zuwa ƙafa. Latsa cikin tafin hannu don miƙa makamai, ɗaga kwatangwalo daga benci, da tafiya ƙafa gaba zuwa inci kaɗan don haka kwatangwalo yana gaban benci.

B. Shaƙa da lanƙwasa gwiwar hannu kai tsaye zuwa ƙasa ƙasa har sai gwiwar hannu ta zama kusurwar digiri 90.

C. Dakata, sannan fitar da numfashi kuma danna cikin dabino kuma kuyi tunanin tuki hannu ta cikin benci don shiga triceps kuma a mike hannu don dawowa farawa.

Yi maimaita 15.

Zaune Layu

A. Zauna a kasa tare da kafafu a gaba. Yi madaurin juriya a kusa da ƙafafu, tare da ƙarshen kowane hannu, an miƙa makamai don farawa.

B. Row elbows baya tare da gwiwar hannu a matse zuwa bangarorin, yana jan band din zuwa kirji tare da matse wuyan kafada tare.

C. Saki kuma mika hannu baya don farawa.

Yi 12 reps.

Harba Jaki

A. Fara a saman tebur akan hannaye da gwiwoyi.

B. Ɗaga ƙafar dama sama, lanƙwasa a kusurwar digiri 90, kiyaye murabba'in kwatangwalo. Ƙasa baya zuwa wurin durƙusa.

Yi 10 reps. Canja bangarorin; maimaita. Ku huta na daƙiƙa 30.

Bita don