Siffar Studio: Rawar Cardio Core Workout

Wadatacce

• Dance Cardio Combo
• Mataki-Tafiya tare da Babban gwiwa
• Mataki Kick
• Shu-Cha Shuffle
• Aikin Ginin Core
• Bicycle Crunches
• A ciki da waje tare da Band
• Glute Bridge guda ɗaya tare da Band
• Bita don

Don ƙarfin ku mafi ƙarfi, zaku iya yin shiri na kwanaki, tabbas, amma saboda tsokar tsokar ku ta cika dukkan tsakiyar ku (gami da bayan ku!), Kuna so ku ƙone tsokoki daga kowane kusurwa.

Molly Day, wani malamin motsa jiki na ƙungiyar a Equinox a New York ya ce "Haɗuwa da haɗaɗɗun ƙungiyoyin motsa jiki da darussan tabarma da aka mayar da hankali kan zuciyar ku shine cikakkiyar dabara." Tare da motsa jiki kamar tsalle-tsalle da tsalle-tsalle, "kuna amfani da zuciyar ku don daidaita jikin ku, don haka gabobin ku na iya yin motsi na farko," in ji ta. Irin waɗannan darussan suna haɓaka ƙarfin aiki a cikin ainihin ku. Ƙarewa tare da abubuwan da aka nufa da niyya zai taimaka da gajiya da gaske waɗannan tsokoki masu tauri-zuwa-taya ab. (Dubi: Muhimmancin Babban Maɗaukaki-Bayan Abun Kunshin Abubuwa guda shida)

Rana ta haɗa waɗannan mafi kyawun ayyuka don sassaƙa ainihin ku a cikin sabon wasan motsa jiki na Shape Studio. Bi tare yayin da take jagorantar ku ta hanyar zagaye na manyan abubuwan motsa jiki na ab-ƙarfafa wanda aka samo daga sanannen ƙungiyar Choreo Cult na kulob din Equinox, wanda duk game da yanke ~ sako-sako ~ yayin gina tsoka.

Bi tare da bidiyon, ko bincika abubuwan motsawa a ƙasa.

Dance Cardio Combo

Yadda yake aiki: Yi gwajin motsi uku a ƙasa, gwada su kowannensu na kusan daƙiƙa 30. Da zarar kun ƙware waɗancan, gwada haɗa su gaba ɗaya a haɗe: Mataki na Mataki 4, Mataki na Karshe, da Shuffles na Cha-Cha 4. Kunna waƙar da kuka fi so, ku gani ko za ku iya maimaita haduwar gaba ɗaya.

Mataki-Tafiya tare da Babban gwiwa

A. Fara farawa tare da ƙafafu tare da makamai a gefe.

B. Mataki ƙafar dama zuwa gefe, sannan ku ɗora hannun dama a cikin da'irar yayin tuƙa gwiwa ta hagu sama zuwa kirji da juye kafa don fuskantar diagonally hagu.

C. Ƙasa a ƙafar hagu don maimaitawa a gefe guda, bugun hannu da hannun hagu da tuƙi gwiwa ta dama zuwa kirji, juyawa don fuskantar diagonally dama.

Maimaita don 30 seconds.

Mataki Kick

A. Fara farawa tare da ƙafafu tare da makamai a gefe.

B. Mataki diagonally zuwa hagu, ƙetare hannu a gaban kirji. Kafa ƙafar dama zuwa sama kamar mai daɗi, kuma shimfiɗa makamai akan diagonal.

C. Koma hannaye zuwa gaban kirji yayin da kuke komawa kan ƙafar dama. Mataki da ƙafar hagu, ƙetare ta dama, sannan ɗauki mataki na uku zuwa diagonal na dama tare da ƙafar dama.

D. Kaddamar da ƙafar hagu sama gwargwadon yadda ta dace, yayin miƙa makamai akan diagonal.

Maimaita don 30 seconds.

Shu-Cha Shuffle

A. Fara farawa tare da ƙafafu tare da makamai a gefe.

B. Aauki ƙaramin mataki zuwa dama tare da ƙafar dama, sannan ƙaramin mataki zuwa dama tare da ƙafar hagu, sannan fitar da gwiwa ta hagu zuwa sama zuwa kirji yayin miƙa hannun dama na diagonally ƙasa akan ƙafar hagu.

C. Ƙasa a ƙafar hagu don maimaitawa a gefe ɗaya, ɗauki ƙananan matakai biyu, sannan ɗaga gwiwa ta dama da miƙa hannun hagu diagonally akan gwiwa na dama.

Maimaita don 30 seconds.

Aikin Ginin Core

Yadda yake aiki: Yi kowane motsi don adadin da aka nuna na reps (ko fiye!) Don ƙone ƙoshin ku. Kuna buƙatar yin zagaye ɗaya kawai. (Amma idan abs ɗinku ba su mutu ba, gwada wani!)

Bicycle Crunches

A. Yi kwanciya a ƙasa tare da shimfida kafafu da hannaye a bayan kai, gwiwar hannu mai faɗi. Ɗaga kafadu da ƙafafu daga ƙasa don farawa. (Na zaɓi: Maɗaɗa ƙaramin bandeji a kusa da baka na ƙafafu biyu.)

B. Fitar da gwiwa ta dama zuwa kirji kuma juya gwiwar hannu ta hagu don saduwa da gwiwa ta dama.

C. Sauya tarnaƙi, miƙa ƙafar dama ta dama da tuƙi gwiwa ta hagu zuwa kirji, juyawa gwiwar hannu na dama don taɓawa.

Gwada maimaitawar 20-30, ko maimaita har sai kun kasa yin hakan.

A ciki da waje tare da Band

A. Kwance fuska a ƙasa tare da shimfida kafafu da ɗaga hannayensu sama, biceps ta kunnuwa. Shouldersaga kafadu da ƙafa daga ƙasa don farawa. (Na zaɓi: Maɗaɗa ƙaramin bandeji a kusa da baka na ƙafafu biyu.)

B. Circle makamai zuwa tarnaƙi da durƙusa gwiwoyi don ƙirƙirar ƙwallo tare da jiki, ɗaga kai don duba zuwa maɓallin ciki.

C. Sannan miƙa hannu da ƙafafu ba tare da sunkuyar da kai ƙasa don komawa don farawa ba.

Gwada maimaitawar 20-30, ko maimaita har sai kun kasa yin hakan.

Glute Bridge guda ɗaya tare da Band

A. Ka kwanta fuska da kafa ƙafa a ƙasa. Miƙa ƙafar dama zuwa madaidaiciya. (ZABI: Tsallake ƙaramin ƙungiyar juriya a kusa da cinyoyi ƙasa da gwiwoyi.)

B. Matsa hips a ƙasa, sannan danna cikin ƙafar ƙafa don ɗaga kwatangwalo, kiyaye ƙafar dama ta ɗaga.

C. Sannu a hankali runtse kwatangwalo zuwa kasa.

Gwada maimaitawa 10-20, ko maimaita har sai ba za ku iya sake yin hakan ba. Canja bangarorin; maimaita.

Shafin Afrilu 2020

Bita don