Siffar Studio: Da'irar Ƙarfin Ƙarfin Gida a Ƙarfafa Al'umma

Wadatacce

• Ƙarfin Ƙarfin Jiki
• Saiti 1: Gwargwadon Akwati + Glute Glute Bridge
• Saita 2: Deadlift + Hip-Kwance Hip
• Saiti 3: Raba Squat + Ƙafar Hip Mai Kafa Daya + Pulse Squat
• Saiti na 4: Durƙusa Tabta
• Ƙarfin Ƙarfin Jiki
• Saiti 1: Turawa + Haɗa kai tsaye
• Saiti 2: Latsa Soja + Kujerar Baya
• Saita 3: Bent-Over Row + Bradford Press + Mai Ragewa
• Saiti 4: Biceps Curl + Bench Dip
• Bita don

Ka tuna wannan lambar: takwas reps. Me ya sa? A cewar wani sabon bincike a cikin Jaridar Ƙarfafawa da Bincike, Yin nufin nauyin nauyin da za ku iya yin kawai takwas reps a kowane saiti yana samun ƙarfafawa da sculpting da sauri. Ainihin, abin da ke ƙayyade sakamakon da kuke samu daga ɗagawa shine ƙarar horo, ko adadin nauyin da kuka ɗagawa wanda aka ninka ta adadin maimaitawa da saitin da kuke yi.

A cikin binciken, masu motsa jiki suna danna benci sau biyu a mako tare da ƙarar horo iri ɗaya: maimaita nauyi huɗu don saiti bakwai, maimaita matsakaici takwas don saiti huɗu, ko 12 mai sauƙi don saiti uku. Duk ƙungiyoyi sun ƙarfafa tsokoki na ƙirjin su daidai, amma ƙungiyoyi huɗu- da takwas sun sami babban ƙarfin ƙarfi - tare da na ƙarshen ciyar da rabin lokaci a kan benci a matsayin masu ɗaukar nauyi. (Mai dangantaka: Babban fa'idodin Kiwon Lafiyar da Lafiya na Laukar nauyi mai nauyi)

Duk dole ne mu kasance masu kirkira tunda dakin motsa jiki ya kasance mafi yawan iyakoki. Kocin ƙarfin Dylan Schenk ya san cewa duk da kyau. Kantin ta na horar da masu nauyi, Lift Society a Los Angeles, tana da azuzuwan da ke amfani da cikakken ma'aunin nauyi da barbells-amma duk da haka Schenk ya zama dole ya fassara hakan ga duk abin da dumbbells mutane ke da su a gida don bin hanyoyin yau da kullun.

"Idan ba ku da ma'aunin da ake da su don haɓaka adadin da kuka ɗaga, burin ku kowane mako shine samun ƙarin wakilci yayin wani takamaiman lokaci," in ji ta. A takaice dai, kuna tura ƙarar horon ku ta hanyar ƙara reps maimakon fam.(Ko kuma, ga wata hanya mai hazaka don amfani da juriya masu juriya don yin nauyi mai nauyi a gida.)

Schenk ya tsara sabon bidiyon wasan motsa jiki na Shape Studio tare da manufa iri ɗaya a zuciya, don haka zaku iya ƙarfafawa ko da menene nauyin da kuke da shi. Ƙananan da'irorinta guda biyu an watsa su zuwa cikin babba da ƙananan jiki, ana yin su a wasu ranakun daban -daban, tare da gyare -gyare don sa kowanne ya fi ƙalubale.

"Ta wannan hanyar, a zahiri za ku iya samun ƙarin ƙimar horo," in ji ta. Maimakon ku zauna kwana ɗaya bayan kammala aikin motsa jiki gaba ɗaya, zaku iya horar da rabi da ƙarfi yayin da ɗayan ke murmurewa. Fara tare da motsi a ƙasa.

Yadda yake aiki:Yi kowane motsi don adadin lokacin da aka nuna. Maimaita kowane saiti sau 3 jimla kafin matsawa gaba.

Za ku buƙaci:Saitin dumbbells mai matsakaicin nauyi da kujera mai ƙarfi ko benci wanda ke kusan tsayin gwiwa.

Ƙarfin Ƙarfin Jiki

Saiti 1: Gwargwadon Akwati + Glute Glute Bridge

Akwatin Squat

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-hannu, ƙafafu suna nuna a kusan digiri 45, a gaban kujera ko benci. Riƙe dumbbell mai nauyi a tsaye a gaban kirji da hannu biyu.

B. Tsayawa tsayin kirji, zauna kwatangwalo baya don ragewa zuwa cikin tsuguno, taɓo gindi zuwa kujera ko benci.

C. Latsa tsakiyar ƙafa don tsayawa, matse ƙura a saman. Maimaita don 45 seconds.

Gadar Glute mai ƙafar ƙafa

A. Kwanta fuska a kasa tare da diddige akan kujera ko benci nisa nisa da gwiwoyi kai tsaye a kan kwatangwalo, lanƙwasa a kusurwar digiri 90.

B. Latsa cikin diddige don ɗaga kwatangwalo daga ƙasa, matse ƙura.

C. Ƙananan kwatangwalo zuwa ƙasa. Maimaita don 45 seconds.

Maimaita saiti sau 3 duka.

Saita 2: Deadlift + Hip-Kwance Hip

Tempo Deadlift

A. Riƙe dumbbell a kowane hannu a gaban kwatangwalo, dabino suna fuskantar cinya tare da ƙafar ƙafar ƙafa.

B. Secondsaukar daƙiƙa 4 don yin hakan, sannu a hankali ku ɗora kan kwatangwalo tare da gwiwoyi kaɗan kaɗan don lanƙwasa dumbbells a gaban shins.

C. Shan 1 na biyu don yin haka, matse ƙyalli da shigar hamstrings don komawa zuwa tsaye, kiyaye madaidaicin madaidaiciya da wuyan wuyan hannu a duk lokacin motsi. Maimaita don 10 reps.

Hip-Kwance Hip

A. Fara kwantawa a kan kwatangwalo na dama a ƙasa, juzu'in da aka yi sama a kan gwiwar hannu na dama da gwiwoyi a jeri tare da lanƙwasa a digiri 90.

B. Ƙunƙarar takalmin gyaran kafa da ɗaga kwatangwalo daga ƙasa, ɗaga ƙafar saman sama gwargwadon yuwuwar yayin kiyaye ta lanƙwasa.

C. Ƙananan kwatangwalo zuwa ƙasa. Maimaita har sai gazawa (aka har sai ba za ku iya yin wani wakilin ba). Canja bangarorin; maimaita.

Maimaita saiti sau 3 duka.

Saiti 3: Raba Squat + Ƙafar Hip Mai Kafa Daya + Pulse Squat

Raba Squat

A. Fara da kafa ɗaya a miƙe da baya tare da durƙusa gwiwa, ƙafar ta kwanta saman kujera ko benci. Hopaga ɗayan ƙafa gaba game da inci 12, riƙe dumbbells a kowane hannu a gaban kwatangwalo.

B. Lanƙwasa ƙafar tsaye don ƙasa zuwa huhu, kiyaye gwiwa akan yatsun kafa.

C. Latsa ta cikin ƙafar tsaye don komawa don farawa. Maimaita na minti 1. Canja bangarorin; maimaita.

Hanya Hip-kafa ɗaya

A. Sanya kafadu a gefen kujera ko benci tare da kafafu a ƙasa a lanƙwasa a digiri 90. Riƙe dumbbell a kwance a ƙasan kwatangwalo, kuma ɗaga ƙafa ɗaya daga bene.

B. Ƙunƙarar kwatangwalo zuwa ƙasa, ajiye baya lebur da cibiya, sannan danna ta cikin ƙafar aiki don ɗaga kwatangwalo kuma komawa farawa.

C. Maimaita na minti 1. Canja bangarorin; maimaita.

Pulse Squat

A. Riƙe dumbbell a tsaye a gaban ƙirji tare da hannaye biyu, tsaye da ƙafafu da ɗan faɗi fiye da nisa na hip.

B. Ƙasa cikin tsugunne har sai cinyoyi sun kasance daidai da bene.

C. Latsa cikin ƙafa don ɗaga kwatangwalo kusan inci 6 ba tare da an tashi tsaye ba.

D. Sauƙaƙa zuwa cinyoyi don sake daidaitawa. Ci gaba da bugun jini na minti 1.

Maimaita saiti sau 3 duka.

Saiti na 4: Durƙusa Tabta

A. Fara rabin durƙusa a ƙasa tare da dumbbell a hannu a gefe ɗaya da ƙafar gaba. Danna dumbbell sama don haka kai tsaye sama da kafada.

B.Tsayar da mahimmin aiki da baya, kai hannun kishiyar zuwa bene, lanƙwasa hannu don matsa gwiwar gwiwa zuwa ƙasa idan zai yiwu. Ci gaba da kulle kallo akan dumbbell a duk tsawon lokacin, barin kafada ta motsa don dumbbell ya kai kai tsaye zuwa rufi a kowane lokaci.

C. Sannu a hankali ɗaga jiki sama don komawa don farawa. Ci gaba na tsawon daƙiƙa 20.

Maimaita sau 3 duka.

Ƙarfin Ƙarfin Jiki

Saiti 1: Turawa + Haɗa kai tsaye

Tura-Up

A. Fara a cikin babban matsayi a ƙasa, ƙasa zuwa gwiwoyi idan an buƙata.

B. Lanƙwasa gwiwar gwiwar hannu a kusurwoyi 45-digiri zuwa ƙasan ƙirji zuwa ƙasa, tsayawa lokacin da aka lanƙwasa hannaye a kusan digiri 90.

C. Danna kirji daga bene don komawa don farawa. Maimaita don 45 seconds.

Tadawa ta gefe

A. Tsaya rike da dumbbell a kowane hannu ta gefe, ƙafafu a ɓoye-nisa a baya da gwiwoyi a lanƙwasa.

B. A cikin motsi mai jinkiri da sarrafawa, ɗaga dumbbells zuwa ɓangarorin har zuwa matakin kafada, riƙe madaidaiciya hannayen hannu tare da lanƙwasawa a hankali.

C. Ƙananan dumbbells tare da iko don komawa don farawa. Maimaita don 45 seconds.

Maimaita saiti sau 3 duka.

Saiti 2: Latsa Soja + Kujerar Baya

Latsa Soja

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe da dumbbell a kowane hannun da aka ɗora a tsayin kafada.

B. Shan 1 seconds don yin haka, danna dumbbells sama don haka suna kai tsaye sama da kafadu.

C. Secondsauki 4 seconds don yin haka, sannu a hankali rage dumbbells don komawa don farawa. Maimaita don 10 reps.

Zauna Baya tashi

A. Fara zama akan kujera ko benci tare da kafafu a ƙasa, riƙe dumbbell a kowane hannu. Hinge torso gaba don haka kusan yana daidai da bene, yana mai da hankali sosai da baya. Bada dumbbells don rataye kusa da ƙananan ƙafafu.

B. Raaga madaidaiciya (amma ba a kulle ba) makamai zuwa ɓangarorin har sai sun yi daidai da kafadu, suna matse babba.

C. Ƙananan dumbbells kusa da ƙananan kafafu don komawa don farawa. Maimaita har sai gazawar (aka har sai ba za ku iya yin wani wakili ba).

Maimaita saiti sau 3 duka.

Saita 3: Bent-Over Row + Bradford Press + Mai Ragewa

Lanƙwasa-Over Row

A. Tsaya tare da ƙafar ƙafar ƙafa baya da gwiwoyi a hankali lanƙwasa, riƙe dumbbell a kowane hannu ta gefe. Hinge gaba don haka torso yana kusan kusurwar digiri 45.

B. Jere dumbbells har zuwa kwatangwalo, yana matse baya sama.

C. Ƙananan dumbbells don dawowa don farawa. Maimaita na minti 1.

Bradford Press

A. Fara tsaye tare da ƙafar ƙafar ƙafa baya da dumbbell a kowane hannun da aka ɗora a tsayin kafada, dumbbells kawai a gaban layin kafada.

B. Yin tunanin cewa an haɗa dumbbells - kamar dai su ne ƙararrawa - ɗaga dumbbells sama, baya da ƙasa, kamar yana motsa ƙararrawa daga gaban kai, sama, da bayan kai.

C. Maimaita motsi gaba don komawa don farawa. Maimaita na minti 1.

Mai Ruwa

A. Fara farawa tare da ƙafafuwan kafafu baya, gwiwoyi suna lanƙwasawa a hankali. Hinge gaba don haka gangar jikin kusan a layi ɗaya da bene. Mika hannu gaba don haka biceps suna kusa da kunnuwa da dabino suna fuskantar ƙasa.

B.Matse babba a baya, zana gwiwar hannu a baya zuwa kwatangwalo.

C. Ƙara makamai don dawowa don farawa. Maimaita na minti 1.

Maimaita saiti sau 3 duka.

Saiti 4: Biceps Curl + Bench Dip

Biceps Curl

A. Fara tsayawa tare da ƙafar ƙafar ƙafa baya da dumbbell a kowane hannu ta gefe, dabino suna fuskantar ciki.

B. Juya dumbbells har zuwa kafadu, jujjuya wuyan hannu don haka dabino suna fuskantar gaban kafadu.

C. Sannu a hankali rage dumbbells don komawa don farawa. Maimaita don 45 seconds.

Bench Dip

A. Zauna a gefen kujera ko benci tare da dabino a gefen, yatsunsu suna rataye a gaba da ƙafafunsu a ƙasa. Hiaga kwatangwalo daga kujera ko benci zuwa gaba don su rataye a gaba.

B. Lanƙwasa gwiwar hannu zuwa kusan digiri 90 zuwa ƙananan kwatangwalo a gaban kujera.

C. Matse triceps kuma danna cikin dabino don mika makamai da komawa don farawa. Maimaita don 45 seconds.

Maimaita saiti sau 3 duka.

Bita don