Kim Kardashian's Trainer yana Rarraba 6 Motsi Wanda Zai Canza Kafafunku da Gindi

Wadatacce

• Zazzagewar Ƙafar Ƙafa
• Hamstring Curls
• Matsayi mai tsayi Barbell Squat
• Latsa Kafa
• Barbell Matattu
• Dan Maraƙi Tsaye Ya Taso
• Bita don

Idan kun taɓa yin birgima ta cikin Kim K's Instagram kuma kuna mamakin yadda take samun ganimarta mai ban mamaki, muna da albishir a gare ku. Mai koyar da tauraruwa ta gaskiya, Melissa Alcantara, kawai ta raba motsi shida na ƙasa-ƙasa wanda zaku iya yi a cikin motsa jiki don manyan ƙafafu masu ƙarfi da ɗaga ɗumbin mafarkin mafarkin ku. (Hakanan, duba yadda Alcantara ya taimaki Kim Kardashian ya rasa fam 20.)

Idan ba ku saba da Alcantara ba, ku san wannan: Wannan matar ba ta rikici. Mai ba da horo na sirri kuma tsohon maginin jiki ya yi amfani da intanet don koyar da kanta yadda za ta yi aiki yayin da take fama da baƙin ciki da kiba. Yanzu, tana aiki tare da masu yin jerin sunayen A-jerin kuma tana amfani da Instagram dinta don ƙarfafa wasu waɗanda ke neman shiga cikin mafi kyawun tsarin rayuwarsu. (Bincika abin da ta ce game da cin abinci na baya da kuma yadda ta yi amfani da shi don sake saita metabolism.)

Aauki hoto daga hotunan kariyar da ke ƙasa sannan ku bi jagoran Alcantara don wasan motsa jiki na yau da kullun wanda ke daure ya kunna wuta. (Baya ga mai ƙarfi AF butt, za ku ci duk waɗannan fa'idodi masu ban sha'awa na ɗaga nauyi.) Amma kafin ku fara, kawai ku sani cewa waɗannan motsi ba su da sauƙi - don haka kada ku karaya idan ba za ku iya yin su duka ba. dama daga jemage. Kuna iya zama mafi alh offri daga farawa tare da ƙananan ma'aunin nauyi da ƙarancin reps kuma ku tafi daga can.

Zazzagewar Ƙafar Ƙafa

Zauna a kan injin ƙafar kafa tare da danna gindin ku akan kushin tallafi. Da zarar ƙafafunku sun makale a bayan kushin idon sawu, matse quads (manyan tsokoki a gaban cinyoyinku) don ɗaga ƙafafunku biyu sama har sai sun yi daidai da ƙasa. Sa'an nan, a cikin jinkirin da motsi mai sarrafawa, komawa zuwa wurin farawa don kammala maimaitawa.

Daidaita nauyi don kada ku lanƙwasa bayanku kuma yi amfani da hannayen gefen don ƙarin tallafi. Alcantara ya ba da shawarar yin 4 sets na 20 reps.

Hamstring Curls

Fara da kwance fuska a ƙasa akan injin murƙushe ƙugu. Sanya kanku don madaurin leɓe ya kasance a bayan ƙafafun ku (kawai sama da idon sawun ku). Rike gangar jikinku kamar yadda zai yiwu a kan benci kuma ku kama hannayen gefen yayin da kuke matse ƙusoshin ku (tsokoki a bayan cinyoyinku) don lanƙwasa ƙafafunku zuwa gindin ku. Alcantara ta rubuta a cikin labarinta "Da gaske ku ƙwace ƙafarku."

Riƙe na biyu, kuma sannu a hankali runtse ƙafafunku zuwa wurin farawa don kammala wakilci. Yi 4 sets na 20 reps.

Matsayi mai tsayi Barbell Squat

Yi amfani da katako mai ƙwanƙwasawa don tara ƙararrawa a kafaɗun ku (ko amfani da sandar jiki ko ƙaramin ƙararrawa idan kun kasance masu farawa). Tsaya tare da ƙafafunku ɗan faɗi fiye da faɗin kafada tare da yatsun kafa da aka nuna kaɗan, gwiwoyi masu laushi da tsaka tsaki. Inhale da ƙarfafa gindin ku, sannan ku ɗora kan kwatangwalo da gwiwoyin ku don ƙwanƙwasawa zuwa cikin tsuguno, ku zauna kwatangwalo da gindinku a baya kuma ku ajiye baya. Da zarar cinyoyin ku sun yi daidai da ƙasa, danna cikin tsakiyar ƙafarku don tsayawa don kammala maimaitawa. Yi 4 sets na 15 reps.

Latsa Kafa

Zauna a kan injin latsa kafa tare da ƙafafunku akan dandamali game da faɗin faɗin kafada. Latsa dandamali duk hanyar fita har sai an shimfiɗa ƙafafunku gaba ɗaya tare da ɗan lanƙwasa a gwiwoyi. Sannu a hankali ku saukar da dandamali ta hanyar kawo gwiwoyin ku zuwa kirjin ku yayin da ƙafafun ku ke da faɗi. Koma dandali baya don kammala maimaitawa. Alcantara ya bada shawarar yin 4 sets na 30, 25, 20, da 20 reps.

Barbell Matattu

Nemo kusurwa tare da ƙafarku game da faɗin hip-baya, yana haskakawa kusa da mashaya. (FYI: Hakanan zaka iya yin matattu tare da dumbbells idan kun kasance mafari.) Hinge a hips, sa'an nan kuma gwiwoyi, don lanƙwasa tare da lebur baya don kama sandar tare da hannayen kafada da nisa. Tsaya wuyan ku tsaka tsaki kuma a layi tare da kashin bayan ku. Inhale don ƙarfafa gindin ku, kuma tare da madaidaiciyar baya, ɗaga nauyi daga ƙasa, motsa kwatangwalo gaba don tsayawa tsayi.Dakata a matsayi na tsaye na daƙiƙa ɗaya kafin a ɗora kan kwatangwalo, sannan gwiwoyi, don rage sandar a hankali zuwa ƙasa. Tabbatar ku riƙe madaidaicin bayanku yayin motsi. Yi 4 sets na 15 reps.

Dan Maraƙi Tsaye Ya Taso

Tsaya ƙarƙashin ƙafar kafada na injin tayar da maraƙi tare da ƙwallon ƙafafunku a gefen dandamali da faɗin ƙafar ƙafa. Ci gaba da lanƙwasawa mai taushi a gwiwoyinku, rage diddige ƙasa ƙasa gwargwadon iko sannan ku ɗaga diddigen ku don danna kan ƙwallon ƙafafun ku. Dakata na daƙiƙa ɗaya a saman, sannan sannu a hankali rage baya zuwa wurin farawa. Yi saiti 4 na 30 reps.

Bita don