Jingina kafafu

Wadatacce

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Waɗannan nauyin nauyi kawai, darussan da aka mai da hankali akai wanda aka yi a cikin saurin cardio na iya taimakawa haɓaka kafafu masu ƙarfi waɗanda zasu iya tafiya nesa. Yi duk kewaye ta sau ɗaya ba tare da hutu ba don mafi kyawun sakamakon ƙona kalori. Yi wannan aikin sau ɗaya zuwa sau uku a mako.

KALLI BIDIYON don zanga-zangar motsa jiki da samar da shawarwari.

Dumi Up: Ci gaban Tsarin Lunge

Maris a wurin (ƙidaya 16)

Lambar Tsayawa (8 reps):

Matakin ƙafar hagu na baya baya cikin faɗin, tsaga tsaye tare da ɗaga ƙafar hagu daga ƙasa, kuma lanƙwasa gwiwoyi biyu kusan digiri 90 kuma ku tsaya baya sama. Wannan wakili ɗaya ne. Maimaita sau 8.

Mataki na Haihuwa (sau 8):

Yi huhu, sannan ku shiga ƙafar hagu zuwa ƙafar dama yayin da kuke tashi. Wannan wakili ɗaya ne. Maimaita sau 8.

Mataki Up Lunge w/Arms (8 reps):

Yi motsa jiki sama, ɗaga hannaye sama kai tsaye yayin da kuke ƙwanƙwasa sannan kuma lanƙwasa gwiwar hannu da jan hannaye a gefe yayin da kuke taka ƙafar hagu zuwa dama. Wannan wakili ɗaya ne. Maimaita sau 8.

Maimaita duka jerin tare da sauran kafa.

Aikin motsa jiki:

Matsar #1: Jerin Buns & Thighs Squat Series

1.5 Leg Squat (maimaituwa 8):

Tsaya tare da ƙafar ƙafar ƙafa baya, makamai ƙasa ta bangarorin. Matsar da nauyin ku zuwa ƙafar dama, kuma ku ɗaga ƙafar hagunku daga ƙasa. Matsa ƙasa kuma ku koma cikin kwatangwalo yayin da kuke isa hannaye gaba zuwa tsayin kafada. Komawa matsayi na farawa, ajiye ƙafar hagu daga ƙasa. Wannan wakili ɗaya ne. Maimaita sau 8.

1.5 Ƙafar ƙafar w/Taɓa Taɓa (8 reps):

Maimaita 1.5 Leg Squat, kuma yayin da kuke tsayawa daga squat, matsa ƙafar hagu a ƙasa zuwa gefen jikin ku. Mayar da kafa baya don fara matsayi don maimaita tsugunawa. Wannan wakili ɗaya ne. Maimaita sau 8.

1.5 Ƙafar ƙafar w/Sideaukaka Side (8 reps):

Maimaita Ƙwallon ƙafa na 1.5 tare da Taɓa Taɓa, amma maimakon taɓa ƙafar hagu a ƙasa, ɗaga kafa waje da gefe. Koma ƙafa baya don fara matsayi don maimaita tsutsawa. Wannan wakili ɗaya ne. Maimaita sau 8.

1 Ƙafar ƙafar w/Sideaukaka Side (8 reps):

Maimaita Squat w / Side Lift, amma ƙoƙarin kiyaye ƙafar hagu daga ƙasa gaba ɗaya, zana ƙafar ciki da waje amma daga ƙasa don ƙara ƙarin nauyi da ƙalubalen ƙafar dama a yayin squat (matsa ƙasa. kowane lokaci kuna buƙatar dawo da ma'aunin ku). Wannan wakili ɗaya ne. Maimaita sau 8.

Maimaita jerin duka a ɗayan ƙafar.

Matsar #2: Hanyoyin Juya Hannu

Runner's Lunge Touchdown (8 reps)

Fara tsayawa tare da ƙafar dama ta gaba, a tsagaggen matsayi. Lanƙwasa gwiwoyi biyu da ƙananan jiki zuwa ƙasa, ajiye baya madaidaiciya da matsowa gaba daga kwatangwalo. Yi ƙoƙarin taɓa ƙasa da yatsan hannu idan ya yiwu. Latsa baya ta ƙafafu biyu kuma miƙe kafafu don fara matsayi. Wannan wakili ɗaya ne. Maimaita sau 8.

Matsa baya na Runner's Lunge (mafi 8)

Maimaita Lunge Mai Gudu, amma yayin da kuka tashi daga ciki, matsar da nauyin ku gaba zuwa ƙafar dama, kuma ku matsa baya a ƙasa da sauƙi. Koma baya da ƙafar hagu don maimaita lunge. Wannan wakili ɗaya ne. Maimaita sau 8.

Runner's Lunge Liftoff (8 reps)

Maimaita Maɓallin Ƙarƙashin Ƙaƙwalwar Runner, amma maimakon taɓa ƙafar baya a ƙasa, yi ƙoƙarin ɗaga shi daga ƙasa gaba ɗaya yayin da kuka tsaya daga cikin huhu. Koma baya da ƙafar hagu don sake maimaita huhu. Wannan wakili ɗaya ne. Maimaita sau 8.

Ƙarin Balance Balance (16 reps)

Ma'auni a ƙafar dama, gwiwa kaɗan an lanƙwasa, danna hannaye biyu zuwa cinyar dama don ma'auni, kuma ɗaga ƙafar hagu sama a bayanka gwargwadon iko. Da zarar an ɗaga ƙafar hagu, sai a yi ‘pulse’ (ɗaga kafa da yawa inci sama da haka sannan a koma matsayin asali), sau 16.

Maimaita duka jerin, a ɗayan kafa.

Matsar #3: Duk Kan Toner Cinya

Side Lunge Reach (sau 8):

Fara tsayawa tare da ƙafafu tare, makamai ta gefe. Ɗauki mataki mai faɗin waje zuwa dama, tare da gwiwoyi da yatsun kafa suna fuskantar gaba. Lunge cikin ƙafar dama (ƙafar hagu ta tsaya tsayin daka kuma a tsaye), lanƙwasa gwiwa ta dama da kai jiki na sama da hannaye gwargwadon yadda za ka iya ba tare da karkata ba ko barin gwiwarka ta wuce yatsunka. Kashe ƙafar dama ka tsaya baya sama zuwa wurin farawa, danna yatsan hagu ta dama, maimakon tsayawa gaba ɗaya akansa. Wannan wakili ɗaya ne. Maimaita sau 8.

Side Lunge & Balance (8 reps):

Yi madaidaicin huhu na gefe, kuma yayin da kuke tsayawa sama, zana gwiwa na dama zuwa kirji, daidaitawa a kan ƙafar hagu kafin lungun ƙafar dama baya zuwa gefe. Wannan wakili ɗaya ne. Maimaita sau 8.

Lunge Side & Balance Circle (8 reps):

Yi raunin gefe, kuma yi da'irar hannu - share hannayen duka biyu zuwa ɓangarori, nesa da jiki, sannan a sama, kammala da'irar ta hanyar ƙetare makamai a gabanka, lanƙwasa gwiwar hannun zuwa gefe, taɓa cinya akan ma'aunin gwiwa. Wannan wakili ɗaya ne. Maimaita sau 8.

Maimaita jerin duka, a ɗayan kafa.

Matsar #4: Jimlar Cinya

Madadin Huhun Gaba (maimama 16):

Fara tsayawa tare da ƙafafu tare, da hannaye akan kwatangwalo. Matakin ƙafar dama gaba zuwa cikin huhu, lanƙwasa gwiwoyi biyu digiri 90, ajiye baya madaidaiciya, abs an zana ciki kuma jiki yana tsakiya tsakanin ƙafafu. (Ka kasance da masaniya game da matsayin gwiwa akan huhu na gaba - koyaushe kiyaye gwiwa ta gaba a bayan yatsan ƙafarka, bin diddigin igiyoyin takalminka yayin da kake ƙwanƙwasa.) Kashe ƙafar dama kuma taka ƙafar dama baya zuwa hagu. Wannan wakili ɗaya ne. Maimaita sau 16, madadin kafafu.

Madadin Lunges w/Cross Chop (reps 16):

Rungume hannuwanku gaba ɗaya kuma shimfiɗa makamai a gaban kirjin ku. Yayin da kuke yin huhun gaba tare da ƙafar dama, 'yanke' hannaye a jikinku (kiyaye hannayenku a haɗa tare da barin gwiwar hannu su lanƙwasa kaɗan), kuma kawo hannaye a waje da kwatangwalo na dama. Yayin da kuke tura ƙafar dama don komawa baya, dawo da makamai a gaban jiki, mika a matakin kirji. Wannan wakili ɗaya ne. Maimaita sau 16, madadin kafafu.

Madadin Hanyoyin Hanya w/Hoto-8 Scoop (16 reps):

Yi huhu na gaba tare da sara, kuma a maimakon haka sanya motsin yankan ya zama da'ira. Yayin da kake taka ƙafar dama a cikin huhu, 'duba' hannunka ƙasa da kewaye da gefen kwatangwalo da jikinka na dama, sa'an nan kuma komawa baya ka ɗiba hagu yayin da kake ƙwanƙwasa ƙafar hagu. Ya kamata hannayenku su yi siffa-8 daga gefe zuwa gefe (da'irori biyu da aka haɗa a tsakiya), suna shiga cikin ƙafar huhun gaba. Riƙe abs ɗin ku a ƙuƙƙasa don haɗin haɗin gwiwa mafi girma.

Bidiyoyin Bidiyo:

Kuna buƙatar ƙarin taimako yayin tafiyar motsa jiki? Haɓaka sakamakonku tare da tsarin abincin asarar nauyi na Jessica da DVD ɗin motsa jiki. Ziyarci ta akan layi akan www.10poundsdown.com.

Samu kyauta, kiɗan motsa jiki da shirye -shiryen horar da ƙwararru a MotionTraxx.com.

Shirya don hutu? Dauki lafiyar ku zuwa bakin teku! Ƙara koyo game da Canyon Ranch Miami Beach.

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