Sabon Kayan Aikin motsa jiki mai salo don Toning-Jiki-Ƙari, Yadda ake Amfani da shi

Wadatacce

• Mikewa Hamstring Mikewa
• Relevé Plié Pulse (tare da Ubarre Squeeze)
• Lunge-Kafa ɗaya tare da Biceps Curl
• Bita don

Sai dai idan kuna da gidan motsa jiki na gida (yay a gare ku!), Kayan aikin motsa jiki na gida yana iya kwance a bene na ɗakin kwanan ku ko kuma ba a ɓoye shi kusa da mai suturar ku. Kuma kafin ku san shi, kettlebells, tubalan yoga, dumbbells, rollers kumfa sun mamaye kabad ɗinku ko sun zama ƙofa mara kyau. (Shin kun san yadda ake Gina Cikakkar Gym a Gida?)

Ɗayan kayan aiki mai haske yana nufin canza duk abin. Da farko kallo, Ubarre ($ 185; bestustudio.com) yayi kama da kayan adon tebur na ƙarshe fiye da kayan aikin motsa jiki-kuma shine ainihin abin da Kodi Kitchen, abokin haɗin gwiwa na Ubarre kuma ɗan wasan kwaikwayo ya juya-dan kasuwa, ya tuna.

"An tsara shi don zama ɗan kayan aikin motsa jiki," in ji Kitchen. "Za ku iya sa shi a kan tebur ko tebur kuma ba ya lalata kayan ado. Ina da su a duk gidana."

A cikin ƙarfe na zinare ko azurfa (wasu launuka da ƙarewa a cikin ayyukan), Ubarre ya wuce wani yanki na zane -zane don haka zaku ji daɗin barin shi, wanda shine mahimmancin ma'ana. Waɗannan dumbbells waɗanda ke tattara ƙura a ƙarƙashin gadonku ba daidai ba ne suna ihu 'amfani da ni!', Amma kyakkyawa, mai ƙyalli 4 ko 8 Ubarre da kuke wucewa kowace rana-yanzu wanda zai iya sa ku motsawa. (Ana buƙatar wahayi? Duba waɗannan wasannin motsa jiki na gida.)

Kuma yadda kuke motsawa gaba ɗaya ya rage muku-ƙwarewar Ubarre ta biyu ce kawai ga kayan adon zamani. Kitchen ta ce ana iya amfani da Ubarre a lokacin Pilates, yoga, barre, da kuma ci gaban horon ƙarfi na gargajiya. Kitchen ta ce "Kuna iya sauƙaƙe jujjuyawar ƙasa kamar ƙwanƙwasawa zuwa cikin motsa jiki gaba ɗaya cikin sauri, ta hanyar yin lanƙwasa ko riƙe isometric, tare da Ubarre," in ji Kitchen. Wannan nau'in matsewar a tsaye yana taimaka muku kula da siffa mai kyau kuma ku haɗa kirji, baya, makamai, da gindi.

Anan, Kitchen yana raba hanyoyi uku don amfani da Ubarre don shimfiɗawa da ƙarfafawa-komai yadda kuka fi son yin aiki.

Mikewa Hamstring Mikewa

A. Kwanta, baya baya a ƙasa tare da kafafu a miƙe ƙasa, ƙafafu suna lanƙwasa. Ubarre ya kamata ya kasance a gaban ƙirjin ku, tare da buɗewar U yana fuskantar ƙasa.

B. Kawo gwiwa na hagu zuwa kirji, ka kama iyakar Ubarre, ka mallake shi kewaye da kwallon kafar hagu. Miƙa ƙafar hagu kai tsaye, yana jin shimfidawa a cikin hamstrings. Ci gaba da baya a ƙasa da hips a tsakiya. Riƙe shimfiɗa na daƙiƙa 20, sannan maimaita tare da ƙafar dama. Wannan wakili ɗaya ne. Maimaita sau uku a kowane gefe.

Relevé Plié Pulse (tare da Ubarre Squeeze)

A. Tsaya tare da diddige tare, yatsun kafa baya, matse Ubarre a hannaye biyu don aiwatar da ainihin. Zana kafadu zuwa baya kuma ɗaga sheqa kaɗan inci kaɗan daga ƙasa.

B. Fara farawa, lanƙwasawa gwiwoyi don tsugunne yayin tabbatar da cewa gwiwoyi suna bin kusurwa ɗaya da yatsun ƙafa, ragowar dugadugan suna dagawa. A hankali bugun jini sama da inci, ƙasa inch, mai da hankali kan kiyaye ƙashin ƙugu da sarrafa numfashi. Kammala 30 reps, sannan ku huta. Yi ƙarin saiti 2. (Kamar wannan tafiye-tafiyen? Sannan za ku so wannan aikin A-Home Barre Workout.)

Lunge-Kafa ɗaya tare da Biceps Curl

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A. Lunge gaba tare da ƙafar dama, tana yin kusurwoyin digiri 90 tare da gwiwoyi biyu. Riƙe Ubarre a hannun dama, miƙa hannu kai tsaye zuwa gaban jiki.

B. Kula da nau'in lunge, da lanƙwasa Ubarre zuwa cikin jiki, ƙirƙirar kusurwar digiri 90 tare da gwiwar hannu. Bayan kammala maimaita 15 a kowane gefe, huta, sannan sake yin wasu saiti biyu. (Yi sassaƙa ƙaƙƙarfan ƙaƙƙarfan ƙafafu tare da Manyan Motsi guda 10 don cinyoyin bakin ciki.)

Bita don