Siffar Studio: Sansanin Boot na Gidan Jiki

Wadatacce

• Jimlar Gidan Rugun Dakin Livingakin Bodyaki
• Girgiza itace sara zuwa saman Knee Drive
• Jacks Press na Sama
• Plank Jack
• Tafiya Mai Tafiya
• Dumbbell Swing Squat
• Mataki na Ƙarshe
• Kujerar Ƙafa ɗaya Squat
• Bita don

Idan shekarar da ta wuce da rabi na rufewar dakin motsa jiki ya koya mana komai, shi ke nan. ba Samun damar zuwa wurin motsa jiki na gargajiya ba shi da wahala idan ana maganar samun dacewa. A zahiri, wasu daga cikin ingantattun ƙarfafawa da motsawa da za ku iya yi ana iya kashe su daga ta'aziyar sararin ku - ba tare da kayan aiki kaɗan ba. (Mai Alaƙa: Waɗannan Masu Koyarwa Suna Nuna Yadda ake Amfani da Abubuwan Gida don Babban Aiki)

Halin da ake ciki: wannan jimlar-jiki, bugun bugun zuciya na cikin gida daga mashahurin mai ba da horo Ashley Joi.

Kodayake Joi ya ba da shawarar bin tare da ita a cikin bidiyon, yana da mahimmanci ku saurari jikin ku kuma kuyi aiki da kanku a duk lokacin motsa jiki. Ta ce, "Ina nan ina yi muku jagora." "Wannan motsa jiki naku ne. Kuna iya daidaita ƙarfina, ku wuce ƙarfina, ko ku kasance ƙarƙashin ƙarfina. Muddin kuna [aiki] gwargwadon ƙarfin ku, wannan shine abin da nake tambaya." (Wanda ya shafi: Fa'idodin 8 na Horar Tsaka Mai Tsaki)

Ƙara wannan minti 20 zuwa 30 Siffa Studio HIIT na yau da kullun a cikin jadawalin motsa jiki na mako-mako, kuma muddin kuna yin motsa jiki a ƙoƙarinku mafi kyau, yi tsammanin ganin sakamako cikin sauri: "Za ku sami ƙarfi da ƙarfin gwiwa kuma ku ƙara dacewa," in ji ta.

Jimlar Gidan Rugun Dakin Livingakin Bodyaki

Yadda yake aiki: Yi ɗumi na mintuna biyar zuwa 10 kafin fara jerin a ƙasa. Yi kowane motsa jiki da aka jera a ƙasa (ko bi tare da Joi a cikin bidiyon da ke sama) na daƙiƙa 45, sannan ku huta na 15 kafin fara na gaba. Bayan kammala duk motsa jiki bakwai, huta don cikakken minti daya kuma sake maimaita da'irar sau ɗaya.

Abin da kuke bukata: Sarari don motsawa, haske guda ɗaya zuwa madaidaicin dumbbells, da wani abu da aka ɗaga kuma mai ƙarfi don takawa, kamar kujera, kujera, ko kujera.

Girgiza itace sara zuwa saman Knee Drive

A. Fara a cikin rabin durƙusa tare da gwiwa na dama a ƙasa kuma gwiwa ta hagu ta lanƙwasa tare da kafa ƙafar hagu da tabbaci. Duk kafafu biyu yakamata su samar da kusurwoyin digiri 90. Ɗauki dumbbell guda ɗaya tare da hannaye biyu a kan iyakar, ajiye shi kusa da kwatangwalo na dama don farawa.

B. Juya gangar jiki yayin ɗaukar dumbbell (madaidaiciyar hannaye) diagonally a cikin jiki, yana ƙare sama zuwa hagu. Yakamata a miƙa makamai gaba ɗaya a saman motsi, torso yanzu yana fuskantar hagu (yi tunanin jan sarkar zuwa lawnmower). Ci gaba da aiki a duk lokacin motsi.

C. Juya motsi tare da sarrafawa, mayar da dumbbell zuwa kwatancin dama don komawa farawa. Maimaita sau 4.

D. Tsaya, sannan komawa baya tare da ƙafar dama yayin tura dumbbell kai tsaye tare da madaidaicin hannaye (ya kamata dumbbell ya kasance a kwance yana fuskantar gaba).

E. Canja nauyi a cikin ƙafar hagu don fitar da gwiwa ta dama gaba yayin kawo dumbbell ƙasa, tare da sarrafawa, don saduwa da gwiwa kusa da ciki (yi tunanin yin tsagwaron tsayuwa tare da kafa ɗaya) .Maimaita sau 4. Canja bangarorin; maimaita daga farkon.

Ci gaba da juyawa na tsawon daƙiƙa 45. Ku huta na daƙiƙa 15.

Mika shi ƙasa: Cire dumbbell gaba ɗaya.

Jacks Press na Sama

A. Fara da tsayawa tare da ƙafafu tare yayin riƙe kowane ƙarshen dumbbell kai tsaye a gaban kirji da hannu biyu.

B. Tsalle kafafu waje don kafafu sun fi faɗin faɗin kafada, yayin da a lokaci guda danna nauyi sama.

C. Tsalle tare, dawo da dumbbell don farawa.

Maimaita don 45 seconds. Ku huta na daƙiƙa 15.

Mika shi ƙasa: Maimakon yin tsalle, taka kafa ɗaya zuwa gefe a lokaci guda.

Plank Jack

A. Fara cikin madaidaicin katako tare da ɗaga hannayensu gabaɗaya, tafukan hannu suna matsawa cikin ƙasa, yatsunsu sun ɗanɗano kaɗan. Komawa yakamata ya zama madaidaiciya kuma mai mahimmanci kuma glutes tsunduma.

B. A cikin motsi guda ɗaya, fashewar ƙafa, fitar da ƙafa kaɗan daga inci zuwa kowane gefe don kafafu su zama madaidaicin matsayi (tunanin yin tsalle mai tsalle, amma a sarari).

Maimaita don 45 seconds. Huta na daƙiƙa 15.

Miza shi: Taɓa kafada ta dama da hannun hagu lokacin da ƙafa ke tsalle. A kan jakar ta gaba, taɓa kafada ta hagu da hannun dama. Ci gaba da canzawa.

Mika shi ƙasa: Maimakon yin tsalle, fita kafa ɗaya a lokaci ɗaya.

Tafiya Mai Tafiya

A. Fara a babban matsayi mai tsayi tare da ƙafa biyu zuwa uku inci dabam.

B. Koma gwiwa na hagu zuwa kirji, sannan komawa zuwa babban katako. Maimaita tare da kishiyar kafa.

C. Ci gaba da juyawa da sauri don maimaitawa 4.

D. Bayan maimaitawa 4, tafiya ƙafa? biyu zuwa uku inci zuwa gefe ɗaya. Madadin dawo da gwiwoyi zuwa kirji don maimaitawa 4, sannan tafiya jikin zuwa gefe guda.

Maimaita don 45 seconds. Ku huta na daƙiƙa 15.

Mika shi ƙasa: Outauki motsi na tafiya, kawai masu hawan dutse. Ko kuma, kawo gwiwa ɗaya zuwa kirji a wani lokaci a hankali a cikin masu hawan dutse.

Dumbbell Swing Squat

A. Tsaya tare da nisa hip-nisa ƙafa yana riƙe da dumbbell a kowane gefen jiki.

B. Hinge a kwatangwalo don nutsewa cikin squat, tsayawa kaɗan lokacin da cinyoyin suka yi daidai da ƙasa (ko ƙasa da jin daɗi).

C. A ƙasan motsi, tura nauyi a cikin diddige yayin amfani da ƙyallen ƙugiyoyi da hamstrings don fitar da kwatangwalo sama zuwa matsayi na tsaye. A lokaci guda, jujjuya hannayensu sama sama har sai sun fito kai tsaye a gaban jiki. Ƙunƙasa ainihin, kuma fitar da numfashi a sama.

D. Juya dumbbells baya zuwa kowane gefe yayin da ake jingina a kwatangwalo cikin tuƙi kai tsaye zuwa cikin squat. Nan da nan maimaita matakan A da C, ta amfani da dumbbells don fitar da motsi sama da ƙasa.

Maimaita don 45 seconds. Ku huta na daƙiƙa 15.

Mika shi ƙasa: Cire nauyi gaba ɗaya.

Mataki na Ƙarshe

A. Tsaya inci biyu zuwa uku zuwa gefen hagu na kujera ko abin da aka ɗaga. Ɗaga ƙafar dama sama kan kujera. Wannan shine farkon matsayi.

B. Tsaya kan kujera da ƙafafu biyu, danna ta diddige don ɗaga ƙafar hagu zuwa kujera.

C. Da zarar an tsaya, kora gwiwa na dama sama zuwa kirji. Ci gaba da aiki, yayin ɗaga hannayen sama.

D. Koma ƙasa zuwa gefe ɗaya, dawo da ƙafafu biyu zuwa ƙasa.

Maimaita don 45 seconds. Ku huta na daƙiƙa 15. Canja bangarorin; maimaita.

Kujerar Ƙafa ɗaya Squat

A. Tsaya kusan inci biyu a gaban kujera ko wani abu mai tasowa. Canja nauyi zuwa ƙafar hagu tare da ƙafar dama ta miƙa gaba kusan inci ɗaya daga ƙasa. Rike gwiwa ta dama dan lankwasa.

B. Tsayawa nauyi a kan ƙafar hagu, zauna a cikin squat har sai glutes suna hulɗa da kujera, suna shawagi ƙafar dama daga ƙasa.

C. Da zarar an zaunar da ku, tura ta diddige hagu don tsayawa da komawa don farawa, a hankali danna ƙafar dama zuwa ƙasa sau ɗaya a tsaye.

Maimaita don 45 seconds. Huta na daƙiƙa 15. Canja bangarorin; maimaita.

Miza shi: A ɗaga ƙafar dama a duk lokacin motsi (cire ƙwanƙwasa a saman).

Mika shi ƙasa: Ci gaba da ƙafar ƙafa ta saduwa da ƙasa gaba ɗaya.

Bita don