Aikin Horar da Ƙarfi ga * Kowane * Mace

Wadatacce

• 1a. Gada
• 1 b. Haɗin Lunge na Gaba-Side-Baya
• 2 a ba. Durƙusa Renegade Row
• 2b. Tura Commando
• 2c. Rabin Kneel Reverse Fly
• 3 a ba. Isometric Split Squat
• 3 b. Raba Squat
• 3c. Turi Gudun Ƙafa ɗaya don Tsalle
• 4. Layin Deadlift tare da Lunge na baya
• 5a ba. Squat Push Press
• 5b. Komawa Lunge Biceps Curl
• 5c ku. Inchworm Push-Up
• Bita don

Hanya mafi kyau don taswirar ciki ~karfafa, mace mai zaman kanta~? Yi abin da ke sa ka ji karfi AF. Wannan jimlar-jiki, motsa jiki-ƙarar yarinya-saboda na Barry's Bootcamp da Nike Master Trainer Rebecca Kennedy-zai sami ƙarfin motsa jiki na endorphins kuma ƙarfin ku har ma ya fi girma. (Na gaba: wannan jerin abubuwan ban mamaki 20 waɗanda ke sa ku ji ƙarfi.)

Rabauki wasu dumbbells (mafi nauyi mafi kyau), kunna jerin waƙoƙin wasan motsa jiki na Beyonce, kuma ku tafi-duniya ba za ta gudu da kanta ba.

Yadda yake aiki: Yi kowane motsi don adadin lokaci ko saiti da reps da aka tsara. A ƙarshe, zaku zagaya ta zagaye na ƙonawa na mintuna 5 ba tare da hutu ba.

Za ku bukata: Saitin dumbbells matsakaici da nauyi da mai ƙidayar lokaci

1a. Gada

A. Kwance fuska tare da kafa ƙafafu a ƙasa.

B. Danna diddige zuwa cikin ƙasa kuma ɗaga gindin ƙasa, yana zuwa cikin matsayi na gada, yana yin layi madaidaiciya daga gwiwoyi zuwa kafadu.

C. Ƙarƙashin kwatangwalo zuwa ƙasa don famfo ƙasa, sa'an nan kuma danna glutes don ɗaga baya zuwa gada.

Maimaita don 45 seconds.

1 b. Haɗin Lunge na Gaba-Side-Baya

A. Tsaya tare da ƙafafu tare da makamai a gefe.

B. Mataki gaba da ƙafar dama zuwa cikin huɗar gaba, ragewa har sai cinyar gaban ta yi daidai da ƙasa. Latsa kafar dama don komawa wurin farawa.

C. Aauki babban mataki zuwa gefe don ragewa zuwa cikin lunge na gefe. Latsa kafar dama don komawa wurin farawa.

D. Komawa da ƙafar dama cikin huhu mai juyi, ragewa har cinyar gaba ta yi daidai da ƙasa. Danna kashe ƙafar dama don komawa wurin farawa. 1 rep.

Maimaita don 45 seconds. Maimaita motsi 1a da 1b kuma.

2 a ba. Durƙusa Renegade Row

A. Fara a cikin babban matsayi na katako tare da hannayensu suna riƙe dumbbells masu matsakaicin nauyi. Rage ƙasa zuwa gwiwoyi don farawa.

B. Jera dumbbell na dama sama kusa da hakarkarin, kiyaye murabba'in kwatangwalo.

C. Ƙarƙashin dumbbell na dama don komawa zuwa wurin farawa, sannan maimaita a daya gefen. 1 rep.

Yi 12 reps.

2b. Tura Commando

A. Fara a cikin babban katako.

B. Ƙasa ƙasa akan gwiwar hannu ta dama, sannan gwiwar hannu ta hagu, yanzu a cikin ƙanƙanta.

C. Danna dabino na dama a cikin bene, sannan hannun hagu zuwa cikin bene don komawa zuwa babban katako.

D. Yi tura-up. 1 rep.

Yi 12 reps, canza abin da hannu ke kaiwa.

2c. Rabin Kneel Reverse Fly

A. Durƙusa a ƙafar dama tare da ƙafar hagu a gaba, kafa a ƙasa. Riƙe dumbbell mai matsakaicin nauyi a hannun dama ta gefe kuma a ɗora dan kadan a gaba tare da madaidaicin baya don haka torso yana a kusurwar digiri 45. Mika hannun hagu zuwa gefe don ma'auni.

B. Ɗaga hannun dama zuwa gefe har zuwa tsayin kafada, dabino yana fuskantar ƙasa tare da lankwasa kaɗan kaɗan. Sannu a hankali komawa wurin farawa.

Yi 12 reps. Canja bangarorin; maimaita. Yi saiti 3 na motsa jiki 2a ta 2c. Huta na daƙiƙa 60.

3 a ba. Isometric Split Squat

A. Tsaya a tsagewar tsugunne: ƙafar hagu a gaba tare da ƙafar ƙafa a ƙasa, daidaitawa akan ƙafar dama, riƙe da manyan dumbbells a gefe.

B. Ƙasa har sai gwiwoyi biyu sun durƙusa a kusurwoyi 90-digiri kuma cinyar gaba tana layi ɗaya da ƙasa. Riƙe wannan matsayi na daƙiƙa 10. 1 rep.

Yi 12 reps. Canja bangarorin; maimaita.

3 b. Raba Squat

A. Tsaya a tsagewar tsugunne: ƙafar hagu a gaba tare da ƙafar ƙafa a ƙasa, daidaitawa akan ƙafar dama, riƙe manyan dumbbells a gefe.

B. Ƙasa har sai gwiwoyi biyu sun lanƙwasa a kusurwoyin digiri 90 kuma cinya ta gaba ɗaya ce a ƙasa.

C. Latsa cikin ƙafafu biyu don komawa matsayi na farko.

Yi 12 reps. Canja bangarorin; maimaita.

3c. Turi Gudun Ƙafa ɗaya don Tsalle

A. Tsaya tare da ƙafafu tare da makamai a gefe. Bigauki babban mataki na baya tare da ƙafar dama, tanƙwara ƙafar hagu zuwa cikin zurfin lunge da kuma motsa hannun dama zuwa gaba don farawa.

B. Matsa nauyi gaba zuwa ƙafar hagu kuma ku yi tsalle daga ƙasa, tuƙi gwiwa ta dama sama zuwa babban gwiwa da canza hannaye don haka hannun hagu yana gaba.

C. Ƙasa a hankali akan ƙafar hagu kuma nan da nan komawa zuwa matsayi na farawa.

Yi 12 reps. Canja bangarorin; maimaita. Yi jerin motsa jiki 3 daga 3a zuwa 3c. Huta na daƙiƙa 60.

4. Layin Deadlift tare da Lunge na baya

A. Tsaya tare da faɗin ƙafar ƙafa baya tare da gwiwoyi a hankali lanƙwasa, riƙe dumbbells ta ɓangarori.

B. Hinge gaba a kwatangwalo har sai gangar jikin ya yi daidai da bene. Row dumbbells sama kusa da haƙarƙari, gwiwar hannu suna nunawa zuwa rufi, sannan ƙasa ƙasa a gaban shins.

C. Tare da lebur na baya, ɗaga ƙwanƙwasa kuma danna hips gaba don komawa wurin farawa.

D. Koma baya tare da ƙafar dama zuwa cikin juzu'i na baya, ragewa har sai cinyar gaba ta yi daidai da ƙasa. Latsa kashe ƙafar baya don tsayawa, komawa wurin farawa. Maimaita, yin juzu'i na baya. 1 rep.

Yi 12 reps. Huta na daƙiƙa 60.

ROUND BURNOUT: saita saita lokaci don mintuna 5. Yi aiki ta hanyar darussan guda uku masu zuwa sau da yawa kamar yadda zai yiwu har lokacin ya ƙare.

5a ba. Squat Push Press

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-hannun baya, dumbbells masu nauyi sun mamaye kafadu.

B. Zaunar da kwatangwalo baya sannan ku durƙusa gwiwoyi don ragewa zuwa cikin tsugunne, kiyaye tsattsauran ra'ayi da baya.

C. A cikin motsi mai fashewa ɗaya, tura cikin ƙafa don tsayawa, ta amfani da ƙarfin don danna dumbbells sama.

D. Sannu a hankali rage dumbbells baya zuwa kafadu don komawa matsayin farawa.

Yi 5 reps.

5b. Komawa Lunge Biceps Curl

A. Tsaya tare da ƙafafu tare da dumbbells masu matsakaicin nauyi a hannu ta gefe, tafukan suna fuskantar ciki.

B. Komawa baya tare da ƙafar dama zuwa cikin raunin baya, ragewa har sai cinya ta gaba ɗaya tayi daidai da ƙasa, yayin murɗa dumbbells har zuwa kafadu, dabino suna fuskantar kafadu.

C. Latsa ƙafar baya don komawa zuwa farkon farawa, a hankali rage dumbbells zuwa ɓangarori. Maimaita a daya gefen. 1 rep.

Yi 5 reps.

5c ku. Inchworm Push-Up

A. Tsaya tare da ƙafafu tare, hannaye a gefe. Hinge gaba a kwatangwalo don sanya dabino a ƙasa.

B. Tafi hannu gaba zuwa babban katako. Yi 1 turawa.

C. Tafi hannu zuwa baya zuwa ƙafa, sannan tsaya don komawa zuwa farkon farawa.

Maimaita, ƙara turawa ɗaya kowane lokaci har zuwa 5-ups. Misali: don maimaita na biyu, yi turawa 2, sannan 3-up, da sauransu.

Bita don