Mai Horar da Lana Condor tana Raba Ta-zuwa Tsarin Jiki na Cikakken Jiki

Wadatacce

• Lana Condor's Cikakken Ƙarfin Ƙarfin Jiki
• Da'irar 1
• Squat tare da Dumbbell Overhead Press
• Squat Jump
• Dumbbell Reverse Lunge
• Jumping Lunge
• Da'irar 2
• Walkout zuwa Plank Push-Up
• Medicine Ball Slam
• Lateral Lunge
• Tsalle igiya
• Bita don

Idan kun kasance kuna jin kasa-da-sadaukar da kai ga aikin motsa jiki na watanni da yawa da suka gabata, Lana Condor na iya ba da labari. Mai horar da ita, Paolo Mascitti, ta ce Condor ta tuntube shi "bayan ta shafe wasu watanni a keɓe," tana mai cewa tana son sake "ji daɗi da ƙarfi". "Kuma wannan shine abin da muke aiki akai," in ji shi Siffa. (Mai Alaƙa: Yanzu Ba Lokaci bane da za ku ji Laifi Game da Ayyukanku na Aiki)

Mascitti ya ce, a baya-bayan nan, yana horo kusan tare da Condor kusan sau hudu zuwa biyar a mako. Zaman su yana ɗaukar kusan awa ɗaya kuma babban abin da suka fi mayar da hankali shi ne horon tazara mai ƙarfi (HIIT), ya raba. Ya kara da cewa "Muna kuma yin horo mai yawa na juriya hade da motsi na plyometric."

Manufar Condor ita ce ta haɓaka ƙarfin gabaɗaya, in ji mai horarwar. Don haka maimakon mayar da hankali kan takamaiman sashin jiki a kowace rana, Mascitti ya ce yana haɗa ƙungiyoyi masu haɗaka a cikin da'irar su don samar da ƙarin ƙonewa na jiki. "Wataƙila muna da ranar da za mu yi ƙarin 'yan mintuna kaɗan akan quads da glutes ko kirji da triceps, amma tunda Lana kawai tana son jin ƙoshin lafiya, burina shine in samar mata da ingantaccen motsa jiki," ya bayyana. (Mai Haɗi: Ga Abin da Tsarin Tsarin Aiki na Mako -Mako Mai Kyau Ya Kamata)

Mascitti ya ce Condor yana mai da hankali daidai da ɗaukar hutu yayin da take kan tsayawa kan aikin motsa jiki. Wani lokaci har ma za ta shiga cikin hanyoyin dawo da lafiya kamar maganin sauna na infrared (ana tunanin zafin infrared yana taimakawa tare da zagayawar jini da rage jin zafi) da cryotherapy (fallasa jikin ku ga tsananin sanyi an ce yana taimakawa tare da dawo da tsoka), in ji mai koyar da.

"Ina tsammanin ɗaukar kwanaki lokacin da kuke buƙatar su yana da mahimmanci," in ji shi. "Lana tana da kyau wajen sadarwa da abubuwan da jikinta ke bukata, kuma muna aiki tare don gano mafita don tabbatar da cewa ta ci gaba da horarwa."

Ko suna aiki akan horo ko murmurewa, Mascitti ya ce Condor abokin ciniki ne "mafarki". "Tana ƙasa, tana aiki tuƙuru, kuma saboda wannan, ta sauƙaƙe aikina," in ji shi.

Sami ɗanɗano abubuwan motsa jiki na Condor na yau da kullun tare da keɓantaccen motsa jiki na cikakken jiki wanda Mascitti ya tsara don Siffa. Wannan aikin motsa jiki ya dace da duk matakan, amma Mascitti yana ba da shawarar sauraron jikin ku da gyara duk inda ake buƙata.

Lana Condor's Cikakken Ƙarfin Ƙarfin Jiki

Yadda yake aiki: Yi dumi, sannan yi kowane motsa jiki don adadin da aka keɓance ko lokaci. Maimaita kowane da'irar sau huɗu.

Abin da kuke buƙata: Dumbbells, igiyar tsalle, da ƙwallon magani.

Da'irar 1

Squat tare da Dumbbell Overhead Press

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin hip. Riƙe dumbbell a kowane hannu, huta ƙarshen ƙarshen dumbbell a saman kowane kafada. Tari nauyi akan wuyan hannu tare da gwiwar hannu suna nuna ƙasa.

B. Tsayar da ƙirjin sama, ƙasa a cikin ƙwanƙwasa, tura kwatangwalo baya da ƙasa har sai cinyoyin sun yi daidai da ƙasa.

C. Danna ƙafa da ƙarfi cikin ƙasa kuma tuƙi ta kafafu don tsayawa. Yi amfani da lokacin don danna dumbbells a sama, gamawa da biceps ta kunnuwa.

D. Rage dumbbells zuwa kafadu don komawa farawa.

Yi maimaita 15.

Squat Jump

A. Tsaya tare da ƙafar kafada a ware, hannaye a haɗe a gaban kirji, sannan su gangara cikin tsugunne.

B. Turawa sama da fashe-fashe, tsalle kamar yadda zai yiwu. Fitar da sheqa ba yatsun kafa ba. Bayan sauka, nan da nan ku tsuguna.

Maimaita don 30 seconds.

Dumbbell Reverse Lunge

A. Tsaya tare da ƙafafu tare. Riƙe dumbbell a kowane hannu, dabino suna fuskantar ciki.

B. Ɗauki babban mataki na baya tare da ƙafar dama, ajiye kwatangwalo zuwa gaba, tsaka tsaki, da dumbbells ta gefe. Ƙasa har sai ƙafafun biyu sun lanƙwasa a kusurwoyin digiri 90, suna riƙe da kirji tsayi da babban aiki.

C. Latsa cikin tsakiyar ƙafa da diddige ƙafar hagu don tsayawa, taka ƙafar dama don saduwa da hagu.

Yi 10 reps. Canja bangarorin; maimaita.

Jumping Lunge

A. Fara a cikin yanayin lunge tare da ƙafar dama a gaba kuma ƙafafu biyu sun lanƙwasa a kusurwoyin digiri 90.

B. Rage ƙasa 1 zuwa 2 inci don samun ƙarfi kuma turawa yayin da kuke tsalle kai tsaye, canza ƙafafu kafin saukowa a hankali a cikin huhu tare da kishiyar kafa a gaba.

C. Madadin ɓangarorin kuma matsawa da sauri.

Maimaita don 30 seconds.

Huta na minti daya kuma maimaita zagaye sau hudu.

Da'irar 2

Walkout zuwa Plank Push-Up

A. Tsaya tare da faɗin ƙafar ƙafa. Squat, sa'an nan kuma fitar da hannaye har sai hannaye suna ƙarƙashin ƙirji, dabino sun fi faɗin kafada. Shiga quads da cibiya kamar mai riƙe da babban katako.

B. Lanƙwasa gwiwar gwiwar hannu a kusurwoyi 45-digiri don sauke jiki gaba ɗaya zuwa ƙasa, tsayawa lokacin da ƙirjin ke ƙasa da tsayin gwiwar hannu.

C. Exhale kuma danna cikin tafin hannu don ingiza jiki daga bene don komawa zuwa babban matsayi, motsi motsi da kafadu a lokaci guda.

D. Yi tafiya da hannaye zuwa ƙafafu kuma komawa tsaye.

Yi 12 reps.

Medicine Ball Slam

A. Riƙe ƙwallon magunguna kuma ku tsaya da ƙafafunku kaɗan kaɗan fiye da fadin kafada.

B. A danna ball sama da fashe, sa'an nan kuma buga ta a ƙasa ta hanyar tuƙi ƙwallon ƙasa. Yayin da kake yi, bi kwallon da jikinka, kauce wa lankwasa a kugu, kuma ka ƙare a cikin ƙananan squat wuri tare da kai sama, da ƙirji da glutes ƙasa.

C. Atchauki ƙwallon a farfaɗo na farko kuma ya fashe sama, tare da dawo da ƙwallan a sama kuma ya shimfiɗa jiki da makamai.

Maimaita don 30 seconds.

Lateral Lunge

A. Tsaya tare da ƙafafu tare kuma hannayensu a haɗe a gaban kirji.

B. Aauki babban mataki zuwa dama, nan da nan ƙasa a cikin lunge, nutse kwatangwalo baya da lanƙwasa gwiwa ta dama don yin waƙa kai tsaye a layi tare da ƙafar dama. Rike kafa ta hagu a miƙe amma ba a kulle ba, tare da ƙafafu biyu suna nuna gaba.

C. Kashe ƙafar dama don daidaita ƙafar dama, kuma taka ƙafar dama kusa da hagu don komawa wurin farawa.

Yi 10 reps. Canja bangarorin; maimaita.

Tsalle igiya

A. Ɗauki hannayen igiya da kowane hannu, kuma fara da igiya a bayanka.

B. Juya wuyan hannu da yatsun hannu don kunna igiya sama. Yayin da igiya ke wucewa, yi tsalle ta cikin yatsu kuma bar igiyar ta wuce ƙasa.

Maimaita don 30 seconds.

Huta na minti daya kuma maimaita zagaye sau hudu.

Bita don