Aikin Boot-Camp Workout wanda zai Sa Ka Ji Kamar Yaro

Wadatacce

• Swings
• Bench
• Bars Birai
• Slide
• Bita don

Lokacin da kuke da ƙaramin yaro, ku ciyar lokaci mai inganci tare da samun kyakkyawan motsa jiki kuna jin kamar abubuwa biyu ne kawai yakamata ku yi azaman ayyuka daban. Sai dai, akwai filin wasa. "Wannan wata cikakkiyar dama ce don samun wasa iri ɗaya tare da yaranku," in ji Larysa DiDio, wani mai horar da 'yan wasa a New York wanda ya yi aiki tare da abokan cinikin uwa da yawa. "Bugu da ƙari, zaku iya yin darussan da ba ku saba yi ba a cikin motsa jiki yayin da kuke samun kashi na waje." Kuna buƙatar kawai ganin duk waɗancan nunin faifai, sanduna, da jujjuyawar yadda mai horarwa ke yi-kamar yadda tashoshin da'ira daban-daban. (Ga jerin fa'idodin horon da'ira.) Shiga cikin jerin motsa jiki yayin da kuke yin kayan aiki tare da ɗanku, kuma zaku tattara aikin motsa jiki gabaɗaya. "Ci gaba da kasancewa mai sauƙin hali," in ji DiDio. "Wasu lokutan yaranku za su katse muku magana, haka ma ya kasance. Lokacin da ɗan ƙaramin yaro ya kulla kuma dole ne ku zakulo su, yi amfani da damar yin 'yan tsatsauran ra'ayi masu nauyi ko wasu matattarar sama, salon Mama da ni." Makullin shine kawai don kiyaye zuciyar ku sama da wasa cikin farin ciki-kamar mai rubutun ra'ayin yanar gizo na rayuwa da CrossFitter Lauren McBride a cikin waɗannan hotunan motsa jiki masu kyau, uwa-da-ni. Ga yadda.

Swings

Idan kun yi aiki tare da TRX-wadanda ke rataye madauri a yawancin gyms waɗanda ke haɓaka kusan kowane motsa jiki mai nauyin jiki-to za ku ga wasu yuwuwar a cikin wannan kujera mara amfani.

Bulgarian Rarraba Squats

Tsaya da baya zuwa juyawa, kusan ƙafa ɗaya ko biyu, kuma sanya saman ƙafar hagu a saman kujera (tafin kafa yana fuskantar sama). Karkatar gwiwa ta dama digiri 90 (gwiwa a tsakiya akan idon sawu) don ragewa cikin lunge, sannan tashi. Yi maimaita 20; canza kafafu da maimaitawa.

Juya Crunches

Fuskantarwa daga juyawa, fara a cikin yanayin katako tare da saman ƙafafun da ke kan kujera da tafin hannu a ƙasa kai tsaye ƙarƙashin kafadu. Sannu a hankali ku durƙusa gwiwoyi zuwa kirji, sannan ku shimfiɗa kafafu a bayanku don komawa matsayin farawa. Yi 20 reps.

Bench

Baby na cikin sandbox ko shan biyar a cikin abin hawan ta? Yi amfani da kujerun ringi-benci, masu hura wuta, duk abin da ke da ƙarfi-don wannan HIIT ɗin gaba ɗaya. (Anan akwai wasu motsawa da zaku iya yi idan kuna da matakan matakala.)

Bench Squats

Tsaya tare da faɗin ƙafafu daban-daban, suna fuskantar nesa da benci. Sauke cikin squat, danna wurin zama tare da gindi, sannan ku tashi, kawo gwiwa na hagu sama. Komawa tsaye, sannan maimaita, wannan lokacin yana kawo gwiwa ta dama sama. Ci gaba da canzawa don maimaita 20.

Karkatar da Turawa

Tsaya a gaban benci daga nisan ƙafa biyu kuma sanya tafukan hannu a fadin kafada a saman kujera don shiga cikin yanayin karkata. Sannan yi turawa, a madadin ɗaga kafa ɗaya yayin da kuke ƙasa. Yi 20 reps.

Mataki-Ups

Tsaya a gaban benci (ko akan mafi ƙarancin maƙarƙashiya), sannan sanya ƙafar dama a saman kujera kuma tura ta diddigin dama don tsayawa, kawo gwiwa na hagu zuwa sama ga kirji. Koma ƙasa da ƙafar hagu, sannan dama. Maimaita, wannan lokacin yana hawa sama da ƙafar hagu kuma yana kawo gwiwa ta dama sama. Yi 20 reps.

Bench Dips

Zauna a gefen benci tare da hannaye da kwatangwalo, tafin hannu a dunƙule da yatsu a murɗe baki; yi gaba da ƙafafunku gaba da baya don ku daidaita nauyi tsakanin diddige da tafukan hannu. Lanƙwasa gwiwar hannu 90 digiri kai tsaye a bayanka don tsoma, sannan sake latsawa sama. Yi 20 reps.

Bars Birai

Tafiya mashaya-zuwa mashaya kamar yadda kuka yi a lokacin yaro shi kansa babban hannu ne da motsa jiki. Amma kuna iya matse ma fi ƙarfin horo na sama daga cikin waɗannan darasi na mashaya. (Anan ga yadda ake haɓaka ƙarfin riko don haɓaka ƙwarewar mashaya biri.)

Jawo-Up Hangs

Tsaya ku riƙe sandar biri guda ɗaya da hannayenku biyu tare da riko da hannun dama-dama shine zaku iya haskaka kan kayan aikin sikeli, don haka saita kanku a saman matsayi na ɗagawa tare da lanƙwasa lanƙwasa a gefe da ƙuƙwalwar da ke shawagi sama da mashaya. Daga nan, ɗaga ƙafafunku sama da lanƙwasa gwiwoyi don haka an dakatar da ku, sannan a hankali a ƙasa ƙasa har sai an miƙa hannayenku cikakke. Tashi kuma; fara daga sama. Yi 10 zuwa 20 reps.

Rataye Abs

Fara ta hanyar riko da mashaya guda ɗaya da hannu biyu tare da riko da hannun sama, rataye ƙasa tare da miƙa hannaye. Kawo ƙafa daga ƙasa kuma ka durƙusa gwiwoyi a cikin kirji. Riƙe ƙidaya 1, sannan ƙananan gwiwoyi su koma ƙasa kuma, ba tare da barin ƙafafu su taɓa ƙasa ba, maimaita. Yi 10 zuwa 20 reps.

Slide

Wannan fave filin wasan kuma shine kyakkyawan karkatarwa don hawan gudu-gwada shi kuma za ku sami pop na babban ƙarfin cardio da ƙarfin ƙarfin da aka yi niyya don butt da hamstrings.

Gudun Sama

Gudu da nunin faifai kuma ku yi ƙasa (riƙe ɗauka da sauƙi don daidaitawa idan kuna buƙata). Yi haka sau 5 a duk lokacin da kuke kusa.

Bita don