Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa

Wadatacce

• Gadar Glute Single-Leg
• Juyawa Hanya na waje (Babban yatsu)
• Juyawa Hanya na waje (Babban yatsun hannu)
• Madadin Plank Tap
• Gadar Side tare da Lateral Band Pull
• Jirgin Sama
• Barka da safiya tare da Mini Band akan idon kafafu
• Bita don

Ƙungiyoyin juriya na yau da kullun za su sami wuri har abada a cikin ɗakin motsa jiki-amma ƙananan makada, nau'in girman girman waɗannan kayan aikin motsa jiki na yau da kullun suna samun duk abin da ake so a yanzu. Me ya sa? Sun yi daidai don ƙwanƙwasa idon sawu, cinyoyi, da ƙafa don samun motsa jiki na mahaukaci ba tare da nauyin da ake buƙata ba. (Kawai duba wannan ƙaramin motsa jiki na butt ɗin motsa jiki daga Hanyar LIT don ganin me yasa.)

Celeb fitness gwani da Jikin Fansa kocin Ashley Borden yana da ƙaramin motsa jiki wanda zai ƙone ƙafafu da gindinku, tabbas, amma zai bugi hannunku da ainihin ku, kuma. Shirya makada (da buns) a shirye, kalli yadda take motsa abubuwan da ke sama, kuma fara aiki. (Kyauta: Duba manyan nasihohin asarar nauyi na Ashley Borden.)

Za ku buƙaci: Ƙungiyoyin juriya biyu da tabarma (na zaɓi)

Yadda yake aiki: Yi gaba ɗaya na yau da kullun sau ɗaya ta hanyar dumama jiki gabaɗaya, ko maimaita jimlar sau huɗu don cikakken motsa jiki. Ka ɗan huta tsakanin kowane motsi.

Gadar Glute Single-Leg

A. Kwance fuska a ƙasa tare da ƙafafun kafafu, gwiwoyi suna nuna sama, da ƙaramin band a kusa da kafafu biyu 'yan inci sama da gwiwoyi. Latsa triceps a cikin bene kusa da haƙarƙari (goshin hannu da ke miƙawa zuwa rufi), da kuma miƙa ƙafar hagu. Wannan shine wurin farawanku.

B. Haɗa ƙugiya, fitar da numfashi, kuma danna cikin ƙafar dama don ɗaga kwatangwalo daga ƙasa, samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Riƙe kafar hagu a layi tare da cinya ta dama.

C. Sannu a hankali ƙasan kwatangwalo ƙasa don komawa matsayin farawa.

Yi maimaita 10 a kowane gefe.

Juyawa Hanya na waje (Babban yatsu)

A. Kwanta fuska a ƙasa tare da faɗin ƙafafu, gwiwoyi suna nuna sama. Latsa triceps a cikin bene kusa da haƙarƙari (goshin hannu da aka miƙa zuwa rufi) tare da ƙaramin band a kusa da wuyan hannu biyu. Yi ƙwanƙwasa da hannu don haka ƙwanƙwasa da babban yatsun hannu suna nuna sama.

B. Tsayar da kirji sama da matse ruwan kafada tare, bugun hannu biyu zuwa bangarorin, kamar kokarin juyar da hannayen hannu zuwa kasa.

C. Komawa wurin farawa, sarrafa jan bandeji.

Yi 10 reps.

Juyawa Hanya na waje (Babban yatsun hannu)

A. Kwanta fuska a ƙasa tare da ƙafafun kafafu, gwiwoyi suna nuna sama. Latsa triceps a cikin bene kusa da haƙarƙari (goshin hannu da aka miƙa zuwa rufi) tare da ƙaramin band a kusa da wuyan hannu biyu. Yi siffar "yatso sama" da hannaye biyu, amma, wannan lokacin, juya hannaye don haka manyan yatsan yatsa suna nunawa zuwa gefe.

B. Tsayar da kirji sama da matse ruwan kafada tare, bugun hannayen duka biyu zuwa bangarorin, kamar kokarin isa babban yatsu zuwa kasa.

C. Komawa zuwa matsayi na farawa, sarrafa iko na ƙaramin band.

Yi 10 reps.

Madadin Plank Tap

A. Fara a babban matsayi tare da kafadu a kan wuyan hannu tare da ƙaramin band a kusa da wuyan hannu biyu da ƙaramin band a kusa da idon sawu biyu tare da ƙafafu 'yan inci kaɗan.

B. Tsayawa kwatangwalo, kafa ƙafar dama zuwa gefe.

C. Komawa wurin farawa, sannan maimaita tare da ƙafar hagu. Ci gaba da canzawa.

Yi maimaita 10 a kowane gefe.

Gadar Side tare da Lateral Band Pull

A. Fara a matsayi na gefe, daidaitawa akan gwiwar dama da waje na ƙafar dama. Hannun hannu na dama yakamata ya zama daidai gwargwado, dabino da aka danna cikin ƙasa, tare da ƙaramin ƙaramin nade a wuyan hannu. Rabauki ɗayan ƙarshen ƙungiyar tare da hannun hagu. Wannan shine wurin farawanku.

B. Exhale, da jere gwiwar hannu hagu kai tsaye, yana jan hannun hagu zuwa ƙashin hagu.

C. Komawa wurin farawa, sarrafa jan ƙaramin band ɗin.

Maimaita na 20 seconds a kowane gefe.

Jirgin Sama

A. Tsaya tare da ƙafar ƙafar ƙafa baya tare da ƙaramin band a kusa da kafafu biyu 'yan inci sama da gwiwoyi.

B. Zauna a cikin tsugunawa, lokaci guda yana kai hannu gaba zuwa tsayin kafada da tura gwiwoyi zuwa ga ɓangarorin akan ƙaramin ƙungiya. Yi ƙoƙarin yin ƙasa har sai cinyoyin su sun yi daidai da ƙasa.

C. Komawa wurin farawa, har yanzu yana durƙusa gwiwoyi a kan ƙaramin ƙaramin ƙarfi, da matse ƙyalli a saman.

Yi 10 reps.

Barka da safiya tare da Mini Band akan idon kafafu

A. Tsaya da ƙafar ƙafar ƙafa baya tare da ƙaramin band a idon idon ƙafa biyu. Hannun bayan kai tare da gwiwar hannu suna nunawa zuwa tarnaƙi da gwiwoyi suna da taushi.

B. Hinge a kwatangwalo kuma tura kashin wutsiya don lanƙwasa gaba. Rike maɓallin ciki a ja zuwa kashin baya da baya.

C. Exhale kuma tura ta sheqa don komawa zuwa farkon farawa.

Yi 10 reps.

Bita don