Ayyuka Guda Biyu Kawai kuke Bukata

Wadatacce

• Ayyukan yau da kullun tare da Gina-ginen Core Tighteners
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Ayyuka guda biyu suna ci gaba da tabbatar da matsayin ƙa'idodin zinare na ƙarfafawa mai ƙarfi: crunch, wanda ke haɓaka mafi girman rashin ƙarfi-abdominis madaidaiciya zuwa tsakiyar da obliques tare da bangarorin-da katako, wanda ke aiki da zurfi, corset-like transverse abdominis. (Gwada waɗannan bambance -bambancen katako don ƙona gindin ku daga kowane kusurwa.)

Crunch yana da tasiri sosai wajen kunna waɗannan tsokoki na sama saboda fibers ɗin su duk suna da madaidaicin madaidaiciya wanda zai ba su damar daidaitawa tare da motsawar madaidaiciyar motsa jiki, in ji Martin Eriksson-Crommert a Jami'ar Örebro a Sweden. Bincikensa ya gano cewa matan da ke ɗora hannuwansu a bayan kai-maimakon a saman kirji ko kai gaba-suna samun babbar kunnawa. Saurin saurin crunches na iya ninka kunna duburar, wani bincike ya nuna. Ƙara juzu'i don ƙara haɗa abubuwan da suka dace.

Yanzu, game da waɗannan allunan. Bambance-bambancen da aka nuna anan-tare da ƙalubalen kwanciyar hankali na ƙafar ƙafa biyu-mai fa'ida wanda ke fita daga sigogi, bisa ga binciken lab Siffa Memba na Brain Trust Michele Olson, Ph.D., babban farfesa a fannin kimiyyar wasanni a Kwalejin Huntingdon da ke Alabama wanda ya gwada aikin motsa jiki sama da shekaru 20. Yi aiki da su tare da ɓarnawar ku ko kowane ɗayan abubuwan da aka mayar da hankali a kai da nasihu a cikin wannan labarin don mafi kyawun ku. (Kuma ba kawai game da samun fakiti shida ba ne, ga dalilin da ya sa yana da mahimmanci don samun cibiya mai ƙarfi.)

• Spider Plank: Fara a ƙasa a cikin katako, daidaitawa akan hannaye da yatsun kafa. Tsaya matakin kwatangwalo kuma ka lanƙwasa gwiwa na hagu zuwa hagu triceps [an nuna, hagu]. Komawa cikin katako, canza bangarorin, kuma maimaita don kammala 1 rep. Yi 2 sets na 10 zuwa 12 reps.
• Ƙafa Biyu: Ka kwanta fuska a ƙasa tare da makamai a gefe. Karke kai da kafadu daga ƙasa, sannan ɗaga hannaye sama (biceps ta kunnuwa) da ƙafafu sama a kusurwar digiri 45 don farawa. Ci gaba da ɗaga jikin sama sama, kawo gwiwoyi zuwa kirji da ɗaga hannayen hannu, taɓa dabino zuwa waje gwiwoyi [nuna, tsakiya]. Mika kafafu da ɗaga hannaye sama zuwa wurin farawa don kammala maimaita 1. Yi 2 saiti na 10 zuwa 12 reps.
• Karkashin Plank Twist: Fara a ƙasa a matsayin katako na gefe, daidaitawa a tafin hannun hagu da bangarorin ƙafa, ƙafar dama a gaban hagu; lanƙwasa gwiwar hannu ta dama kuma sanya dabino a bayan kunne don farawa [nunawa, dama]. Juya jiki don kawo gwiwar dama zuwa cikin gwiwar gwiwar hagu. Komawa wurin farawa don kammala maimaita 1. Yi 12 reps. Canja bangarorin; maimaita. (Ina so ku ci gaba? Gwada wasan motsa jiki na minti 10 abs Tone It Up's Karena da Katrina sun rantse da.)

Ayyukan yau da kullun tare da Gina-ginen Core Tighteners

Wasu ayyukan motsa jiki sun ninka azaman zaman ƙarfi don ƙoshin ku. "Lokacin da kuka ƙara ƙarfin ku ko nauyin ku yayin motsin jiki gabaɗaya, tsokoki na ku suna yin takalmin gyaran kafa ta halitta," in ji Olson. "Wannan aikin da gaske yana aiki mai jujjuyawa." Ga hanyar zuwa multitask.

• Juyawa kettlebell. Ƙunƙarar takalmin gyare-gyaren ku don daidaita ainihin ku yayin da kuke kawo murhun kettlebell zuwa cikakkiyar tsayawa, musamman yayin motsi na hannu ɗaya.
• Ɗaga manyan dumbbells. Ƙara ɗan ƙaramin nauyi zuwa ga maƙallan ku masu nauyi, biceps curls, eh, kuna suna-kuma "mafi girman nauyin, ƙarin ƙarfin gwiwa zai faru," in ji Olson. (A kan wannan bayanin, a nan akwai fa'idodi takwas na horon ƙarfi.)
• Yi sprintervals. Abun ku zai shiga yayin da kuke ɗora hannayen ku da ƙarfi, kuma HIIT zai taimaka ƙona kitse mai fiye da idan kun makale da cardio mai ɗorewa.

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