Aiki Tsakanin Tsakanin Tsakanin Ƙirar Tsara don Haɓaka Metabolism ɗinku

Wadatacce

• Ture
• Squat na sama
• Tsallake-Tsallake-Tsallake-Tsallake (Cardio Burst!)
• Side-Arm Tadawa
• Rage Hannun Farko
• Tsayin tsalle-tsalle mai tsalle-tsalle (Fashewar Cardio!)
• Triceps Press
• Malam buɗe ido
• Hammer Curl
• Babban Gwiwa + Babban Latsawa (Cardio Blast!)
• Bita don

Yadda yake aiki: Yin amfani da ƙungiyar juriya a duk lokacin aikin motsa jiki, zaku kammala ƴan motsa jiki na ƙarfi tare da motsin zuciya wanda ke nufin haɓaka ƙimar zuciyar ku don adadin horo na tazara. Za ku maimaita wannan tsarin don jimlar motsi 10. (Kana son ƙarin Kore? Gwada wani Erin's Fast, Cikakkarwar Jiki da'ira don Ƙarfafa Ƙimar Zuciyar ku.)

Jimlar lokaci: Minti 15

Abin da kuke buƙata: ƙungiyar juriya (Yi amfani da duk abin da band ɗin zai ba ku damar yin motsi tare da sarrafawa. Fara tare da ƙaramin ƙungiya, kuma ku yi aiki har zuwa babban ƙarfin juriya yayin da kuke samun ƙarfi.)

Ture

A. Mataki a tsakiyar band ɗin, ƙafafu nisan hip-nesa kuma yatsan yatsan ya juya kaɗan kaɗan. Ɗauki madauri a kowane hannu, kawo su zuwa tsayin ƙirji. Gwiwoyi a kusa da bangarorinku

​B. Ci gaba da madauri a kafadu kuma ku squat ƙasa danna glutes baya, nauyi yana cikin diddige ku

C. Latsa ta dugaduganku yayin da kuke tsaye, lokaci guda danna maɓallin juriya kai tsaye sama

Squat na sama

A. Ninka makadan ku cikin rabi. Zame hannun daya ta hannun duka biyu dayan kuma ta madauki a tsakiyar band. Ya kamata dabino su fuskanci ciki

B. Ɗagawa da buɗe hannaye sama da kai, danna baya a baya bayan kafadu gwargwadon yiwuwa ba tare da damuwa ba.

C. nutse ƙasa ƙasa cikin squat yayin da aka shimfiɗa band ɗin sama da kai

D. Latsa ta dugadugan ku don tsayawa, matse ƙyallen ku a saman kiyaye matsayin jikin ku ta hanyar cikakken motsi

Tsallake-Tsallake-Tsallake-Tsallake (Cardio Burst!)

A. A ɗora ƙulli biyu, a ajiye shi a ƙasa a tsaye a gabanka.

B. Fara daga hannun dama na band ɗin, tsalle baya da gaba a kan band ɗin da sauri kamar yadda za ku iya a kan yatsun kafa.

Side-Arm Tadawa

A. Haɗa zuwa ƙungiya tare da ƙafa ɗaya (matakin 1), ƙafa biyu tare (matakin 2), ko tare da ƙafar hip-distance baya (matakin 3). Ɗauki hannayen hannu a kowane hannu.

B. Ɗaga hannaye zuwa ɓangarorin, kawo su zuwa tsayin kafada kafin a rage baya.

Rage Hannun Farko

A. Matsa kan band ɗin tare da ƙafa ɗaya (matakin 1), ƙafafu biyu tare (mataki 2), ko tare da nisan ƙafafu (mataki na 3). Ɗauki hannayen hannu a kowane hannu.

B. Ɗaga hannaye kai tsaye a gabanka, kawo su zuwa tsayin kafada kafin ka koma ƙasa.

Tsayin tsalle-tsalle mai tsalle-tsalle (Fashewar Cardio!)

A. Sanya maɗaɗɗen maɗaukaki cikakke a ƙasa a kwance a gabanka. Tsaya a gefen hagu bayan makada.

B. Tsalle tsayin band ɗin a gefe zuwa dama, lanƙwasa gwiwa ta hagu da kawo ƙafa kaɗan a bayanku. Ya kamata nauyi ya kasance akan kafar dama tare da durƙusa gwiwa.

C. Maimaita tsalle-tsalle a gefen hagu, kuma ci gaba da jujjuya ƙafa

Triceps Press

A. Mataki na ƙafar dama a tsakiyar ƙungiyar juriya, ƙafar hagu tana tafiya kaɗan kaɗan daga baya. Ɗauki ko dai ƙarshen band ɗin juriya a kowane hannu

B. Brace core da matse ƙyalli yayin da kuke ɗaga hannayenku sama, kuna lanƙwasa gwiwar hannu a bayanku don ƙirƙirar siffar L-90. Biceps yakamata ya kasance kusa da kunnuwa.

C. Ɗaga madauri sama a cikin latsa triceps. Maimaita motsi yayin da ake kiyaye tushen tushe.

Malam buɗe ido

A. Tsaya akan band ɗin tare da ƙafafu tare. Rike ko dai ƙarshen band ɗin juriya a hannaye biyu, matso gaba a kwatangwalo.

B. Tare da lanƙwasawa mai taushi a cikin yatsun hannu, buɗe hannayenku a faɗaɗa da matsi wuyan kafada tare a saman motsi.

C. Sannu a hankali, tare da sarrafawa, dawo da hannayenku gaba ɗaya a gaban kirjin ku. Maimaita.

Hammer Curl

A. Ɗauki band ɗin juriya a kowane hannu a ƙarƙashin hannun, kuma matsa zuwa madauri tare da ƙafa ɗaya (mataki 1), ƙafafu biyu tare (mataki 2), ko ƙafafu na hip-nesa (mataki 3).

B. Tsayar da gwiwar hannu a ƙasanku, dunkulewa suna fuskantar ciki, lanƙwasa kamar yadda za ku yi da biceps curl, amma a maimakon haka ku karkatar da wuyan hannu a ƙarshen saman motsi don haka dunkulewa su fuskanci rufi

C. Karkatar da wuyan hannu zuwa tsakiya kuma a hankali a runtse ƙasa tare da sarrafawa

Babban Gwiwa + Babban Latsawa (Cardio Blast!)

A. Ninka makadan ku cikin rabi. Zame hannun daya ta hannun duka biyu dayan kuma ta madauki a tsakiyar band. Ya kamata dabino su fuskanci ciki

B. Buɗe hannuwanku da yawa yayin da kuke ɗaga su sama, matse ruwan kafadunka yayin da kuke danna wasu

C. Fashe ta ƙafafu yayin da kuke saurin canza gwiwa ta dama sannan gwiwa ta hagu zuwa kirjin ku. A ɗaga hannayen hannu da yatsun hannu a kulle. nutse ƙasa ƙasa cikin squat yayin da aka shimfiɗa band ɗin sama da kai

D. Danna diddigen ku don tsayawa, kuna matse glutes ɗinku a sama tare da kiyaye matsayin jikinku na sama ta hanyar cikakken motsi.

Bita don