Hanyoyi Guda Uku don Haɓaka Ƙarfin ku

Wadatacce

• Bita don

Burpees, wasan motsa jiki na kowa da kowa yana son ƙiyayya, wanda kuma aka sani da turawa. Duk abin da kuka kira shi, wannan motsi na jiki zai yi muku aiki. Amma, mun san burpees na iya zama abin tsoro, don haka mun raba aikin zuwa kashi uku: mafari, matsakaici, da ci gaba.

Mafari: Fita

Baya ga gabatar da jikin ku ga makanikai na burpee, wannan sigar tana ba da babban motsa jiki mai dumama aiki. Tafiya daga tsayuwa zuwa katako yana sa zuciyar ku ta motsa kuma ta farkar da zuciyar ku.

Matsakaici: Turawa da Plyometrics

Ƙara turawa a ƙasan motsi da tsalle a sama yana ƙara matakin wahala kuma bugun zuciyar ku.

Babba: Ƙara nauyi

Sauya tsallen tsallen tsugunne tare da latsawa mai nauyi yana ƙara ƙarin ƙalubale ga makamai da cibiya. Yi amfani da nauyin kilo biyar zuwa 10 don motsa jiki.

• Sanya dumbbells ta ƙafafunku. Squat down kawo hannayenku a gaban ƙafafunku, tsallake ƙafafunku cikin matsayi.
• Yi tura-up.
• Tsalle ƙafafunku gaba zuwa hannayenku suna dawowa zuwa zurfin tsugunne. Rabauki ma'aunin ku kuma tashi tsaye yayin danna nauyi sama. Haɗa abs ɗin ku don ci gaba da daidaita jiki.
• Sanya ma'aunin nauyi da ƙafafunku yayin da kuke shirin sake fita.
• Yi 15 reps don saiti.

Idan kun zaɓi shan wahala ta hanyar saiti biyu zuwa uku na 15 reps na kowane ɗayan waɗannan nau'ikan guda uku, ku ji alfahari kuma ku san kun yi aiki da hannayenku, ƙafafu, ƙyalli, kafadu, da ainihin ku. Wannan babban bango ne don buck your exercise buck.

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Source: Megan Wolfe Photography a J+K Fitness Studio

Bita don