Sake Haɓaka Ƙarfin ku na Kalori

Wadatacce

• WURIN A
• DAKIN B
• Bita don

CIKIN CIKIN JIKI (minti 20)

Wannan babban sculpting na yau da kullun yana taimaka muku samun wannan haɓakar metabolism na dindindin ta hanyar gina tsoka, amma kuma yana kiyaye adadin kuzarin ku na ainihin lokacin yana ƙonewa-don haka zaku sami mafi kyawun duniyoyin biyu. Erica Miller ne ya tsara shi, mai ba da horo na sirri a Atlanta, Jojiya, wannan motsa jiki ya bugi dukkan manyan tsokoki a cikin faifan bidiyo mai sauri-za ku huta na daƙiƙa 20 kacal tsakanin saiti. Yadda za a yi

Za ku buƙaci ƙwallon likitanci mai nauyin kilo 6 da jirgin sama. Dumi dumi na mintuna 5 ta hanyar tafiya sama da ƙasa daga matakan, sannan yi da'ira A sau biyu sannan saiti biyu na da'ira B. Ku huta na daƙiƙa 20 tsakanin motsa jiki da sakan 60 tsakanin da'irori. Yi sanyi ta hanyar tafiya na mintuna 5.

WURIN A

Sau uku na wasan ƙwallon ƙafa

(tafiya kashi uku)

Yana aiki kafafu, butt, da abs

Yi waɗannan motsi uku masu zuwa baya-da-baya:

1. Yin tafiya huhu tare da karkatarwa:

Rike ƙwallon magani da hannaye biyu a gabanka a tsayin ƙirji. Lunge gaba tare da ƙafar hagu, tabbatar da gwiwa na hagu ya tsaya akan idon hagu. Tsayawa baya madaidaiciya, karkatar da kai kuma rage kwallon zuwa wajen hip ɗin hagu [wanda aka nuna a sama]. Tashi don dawowa don farawa kuma kuyi gaba da ƙafar dama kuma ku rage kwallon zuwa gefen dama. Yi lunges 2 akan kowace kafa.

2. Ciwon zuciya:

Riƙe ƙwallon magunguna sama da hannu biyu, hannayensu madaidaiciya, da lanƙwasa gaba tare da ƙafar hagu don haka cinya hagu yayi daidai da bene [wanda aka nuna a ƙasa]. Tashi sama da ƙasa kuma (kar a koma baya don farawa). Yi bugun jini guda 4, sannan canza kafafu kuma maimaita.

3. Masu hawan dutse:

Shiga cikin yanayin katako, wuyan hannu sun daidaita ƙarƙashin kafadu (ko sanya hannayensu akan ƙwallon magunguna). Kawo gwiwarka na dama zuwa hannun damanka [wanda aka nuna a ƙasa], sannan, a cikin motsi mai santsi, tsalle gwiwa na hagu sama da ƙafar dama baya don kammala maimaita 1. Yi 4 reps.

Maimaita wannan jerin sau 6 ba tare da hutu don kammala saiti 1 ba, huta na daƙiƙa 20, sannan ku matsa zuwa Shuffle kuma ku tsuguna.

4. Shuffle da tsugunawa

Ayyuka kafafu da gindi

Kasance a cikin wasan motsa jiki tare da ƙafafu da nisan kafada (ko duk inda kuka fi dacewa), gwiwoyi sun durƙusa, ɓacin rai ya ɗan ɗan ɗanɗana gaba, da hannaye a kwance a gefenku ko a gaban ku. Shuffle zuwa dama na ƙafa 30 [A - wanda aka nuna a ƙasa a hagu], sannan komawa wurin farawa. Tsaya tare da faɗin ƙafafu da nisa kuma ku tsuguna har cinyoyin su sun yi daidai da ƙasa. Ka ɗora hannayenka a kan kwatangwalo, yi tsalle [B - wanda aka nuna a ƙasa a dama], ƙasa a hankali, kuma komawa zuwa tsugunne. Yi 5 tsalle.

Maimaita gabaɗaya sau 6 ba tare da hutawa don kammala saiti 1 ba, huta na daƙiƙa 20, sannan ci gaba da Squat-thrust da turawa.

5. Tsugunnawa da turawa

Yana aiki butt, abs, da kirji

Tsaye tare da ƙafar ƙafar ƙafa baya, lanƙwasa kuma sanya hannayenku a ƙasa kai tsaye gaban ƙafafunku. Yi tsalle ƙafafu zuwa matsayi na katako, yi turawa [wanda aka nuna a ƙasa]; kasa kan gwiwoyi idan ya cancanta. Juya ƙafafunku baya zuwa hannayenku kuma ku tashi don kammala maimaita 1. Yi 10 reps.

6. Girman katako

Yana aiki abs, ƙananan baya, da glutes

Sanya kanku a ƙasa akan hannayenku (kai tsaye ƙarƙashin kafadu) da yatsun kafa. Yi kwangilar abs don jikin ku ya yi ƙarfi kuma ya daidaita daga kai zuwa diddige. Tsayar da ƙafarku ta dama madaidaiciya, ɗaga shi ƙasa daga inci kaɗan [wanda aka nuna a ƙasa]. Ƙafafun ƙasa don taɓa yatsun kafa a ƙasa, sake ɗagawa, kuma maimaita.Yi sau 10, sannan canza ƙafafu don kammala saiti.

DAKIN B

1. Mataki-squats

Ayyuka kafafu da gindi

Tsaye a gaban matakan matakala, dora ƙafarku ta hagu a mataki na farko ko na biyu don gwiwa ta hagu ta lanƙwasa digiri 90. Tashi zuwa mataki, sannan ku durƙusa gwiwa ta hagu ku taɓa ƙafar dama ta ƙasa zuwa ƙasa a taƙaice, sake daidaita ƙafar hagu kuma maimaita. Yi 25 reps, sannan canza bangarorin don kammala saiti.

2. Mataki na gudu

Ayyuka kafafu da gindi

Gudu sama da ƙasa da matakan matakala har sai kun hau (kuma ku sauko) jimlar matakala 50. 3. Saurin kafa

Ayyuka kafafu, da gindi

Yin amfani da matakalar farko kawai, tashi sama da ƙafarku ta dama, sama da hagu, ƙasa da hannun dama da ƙasa da hagu da wuri -wuri. Yi maimaita 15 (sama, sama, ƙasa, ƙasa shine maimaita 1). (Canja kafar jagora a duk lokacin da kuka shiga cikin da'ira.)

4. Tsalle da turawa

Yana aiki kafafu, gindi, kirji, da abs

Tsaye a gaban matakala, tsalle sama da ƙasa a hankali tare da ƙafafu biyu a matakin farko. Juya baya, sannan ku huta hannuwanku kafada-nisa daban a mataki na farko ko na biyu, jujjuya ƙafafunku baya don samun matsayi na katako, kuma ku yi turawa. Juya baya sama zuwa tsaye, kuma maimaita jerin sau 10.NAUYI (minti 45)

Ya zuwa yanzu, tabbas kun gane cewa kawai yin watsi da na'urar cardio bazai iya isar da mafi yawan adadin kuzari a lokacin ko bayan zaman ku ba, amma wannan ba shine a ce cardio ba zai sake farfado da metabolism ɗin ku ba. Makullin shine ƙarfin, in ji David McGarry, darektan motsa jiki na Cibiyar Cooper Aerobics Center a Craig Ranch a McKinney, Texas, wanda ya ƙirƙira wannan aikin na yau da kullun. Shirin sa yana buƙatar ku ci gaba da babban ƙoƙari (RPE 7) na mintina 15, ku murmure, sannan ku maimaita shi. Yawancin karatu sun nuna wannan matakin mai wuyar gaske, amma ba da wahala ba don haka ba za ku iya kula da shi na tsawon mintuna 15 ko 20 ba - na iya ƙara yawan ƙonawar ku. Wata tabbatacciya hanyar da za a bijiro da abubuwa sama: Rarraba zaman taro mai ƙarfi cikin chunks-biyu tazara na mintuna 15, kowanne ana yin su a lokuta daban-daban na yini, maimakon motsa jiki na minti 30 kawai-a cewar wani bincike a Jami'ar Kansas.Yadda za a yi

Yi amfani da treadmill, elliptical, ko keke-keke. Yi sauƙi cikin tazara na mintina 15: A ƙarshen mintuna 2, yakamata ku kasance a matakin da zaku iya ci gaba da shi don wani 13. Idan ba za ku iya kula da RPE 7 na cikakken mintuna 15 ba, ku yi nufin 10, sannan ku ƙara lokacinku da minti daya kowane mako.0-5:00 Dumi dumi don haka kuna RPE 5 da minti 5

5:00-20:00 Tura ƙarfin zuwa RPE 7

20:00-25:00 Farfadowa a RPE 5

25: 00-40: 00 Ƙara ƙarfin sake zuwa RPE 7

40: 00-45: 00 Kwantar da hankali

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