Wannan Zauren Wutar Lantarki ta Hannah Davis Yana da Rashin Tasiri, Amma Har yanzu Zai Sa ku Gumi

Wadatacce

• Kettlebell Swings
• Yaƙin igiya Waves
• Ball Ball
• Jump Jump Squats
• Ƙarfin Ƙarfi
• Bita don

Instagram/@bodybyhannah

Plyometrics-aka tsalle tsalle-hanya ce mai kyau don yin aikin gumi da ƙalubalantar jikin ku. Amma waɗannan ƙungiyoyin fashewar ba na kowa bane, kuma ba sa yi don zama wani ɓangare na aikin motsa jiki na yau da kullun. Don haka idan kuna neman hanyoyin aiki akan ikon ku ba tare da motsi ba kamar tsalle da tsalle -tsalle, mai ba da horo Hannah Davis, C.S.C.S., yana da madaidaicin madadin ku.

A cikin bidiyon Instagram na kwanan nan, maigidan Jikin Ta Hannah Studio ya raba motsi guda biyar, ƙarancin tasiri wanda ya yi alƙawarin horar da ƙwayoyin tsokar hanzari kamar kowane aikin motsa jiki na plyometric. (Gwada wannan dumbbell HIIT motsa jiki na Hannah Davis wanda zai ƙone hannayen ku da abs.)

Bi jagorar Davis a gaba in kun kasance cikin yanayi don yin cikakken gumi. Yi kowane motsa jiki a cikin tsari da aka nuna (a kan na daƙiƙa 45 kuma a kashe na daƙiƙa 45), tare da burin ku shine: "100% ƙoƙarin KOWANE DAYA NA BIYU," in ji Davis. Kammala zagaye uku don ingantattun sakamako.

Kettlebell Swings

Wannan motsi mai sauƙi, amma mai ƙarfi shine mafi ƙarancin ƙarfin jiki da motsa jiki na cardio. Kawai ka ɗauki kettlebell da hannaye biyu kuma ka tsaya tare da ƙafar kafadarka baya. Shaka da hawan kettlebell baya da sama tsakanin kafafun ka. Tare da dasa dugadugan ku da ƙarfi zuwa ƙasa, yi ƙarfi ta cikin kwatangwalo, fitar da numfashi, da sauri jujjuya kettlebell gaba har zuwa matakin ido. Fitar da kettlebell ƙasa da sama a ƙarƙashin ku, kuma maimaita.

Yaƙin igiya Waves

Duk da yake yana iya zama abin firgitarwa da farko, yin amfani da igiyoyin yaƙi yana daga cikin mafi kyawun motsi-haɓaka ƙarfin motsi.Don farawa, tsayawa tare da ƙafafu da nisa-nisa, yatsun kafa suna nunawa gaba da gwiwoyi sun ɗan lanƙwasa. Riƙe igiyoyi tare da tafukan hannu suna fuskantar bene kuma motsa hannayen biyu gaba ɗaya lokaci guda, sannan ƙasa, ta amfani da cikakken motsi. Yi tafiya a hankali ko da sauri kamar yadda za ku iya yayin da kuke ci gaba da tsayawa tsayin daka. (Mai alaƙa: atisayen Igiyar Yaƙi guda 8 Kowa Zai Iya Yi)

Ball Ball

Idan kuna neman ƙetare burpees da masu hawan dutse, wannan motsi shine cikakken maye gurbin. Fara ta fuskantar bango da riƙe ƙwallon magunguna a kirjin ku. Jawo kafadunka baya ka ajiye kirjinka sama. Sauke zuwa cikakken squat, yin ƙasa da ƙasa kamar yadda zai yiwu yayin ajiye ƙwallon magani a ƙirjin ku. Sa'an nan kuma, ku bi diddigin ku kuma ku tashi tsaye da fashewa, ku jefa kwallon sama a bango yayin da kuke tsaye. Cauki ƙwallon a kan sake dawowa, sake tsugunawa, kuma maimaita. (Mai alaƙa: Jimillar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Jiki Mai Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ku)

Jump Jump Squats

Kar a rude da sunan. Wannan motsi mai ƙarfi har yanzu yana aiki ga duka jiki, amma ƙarin kari shine baya sanya matsi mara nauyi akan gwiwoyinku. Fara da tsayawa tare da ƙafarku da faɗin kafada. Sauka ƙasa zuwa ƙanƙantar da kai, kuma tashi tsaye da fashewa akan yatsun yatsunku yayin ɗaga hannaye biyu sama da ku. Koma ƙasa zuwa tsugunne kuma maimaitawa. (Gwada waɗannan musanya 3 na burpees.)

Ƙarfin Ƙarfi

Ɗauki ƙwallon magungunan ku kuma ku tsaya kusan ƙafa biyu daga bango. Tare da gwiwoyi kaɗan kaɗan, shimfiɗa hannuwanku kuma ku jefa kwallon a bango sannan ku kama ta. Maimaita wannan aikin da sauri gwargwadon iyawa gaske jin kuna. Jikinka na sama zai gode maka.

Bita don