Wannan Sautin Muryar-Jiki-Jiki na Jiki-Jiki na Minti 30 daga Kai zuwa Zuwa

Wadatacce

• Aikin Toning Cikakkun Jiki
• Motsa Jiki Toning Superset 1
• Motsa Jiki Toning Superset 2
• Jikin Toning Exercise Superset 3
• Motsa Jiki Toning Superset 4
• Jikin Toning Exercise Superset 5
• Bita don

An gundura da ajanda horon ƙarfin ku? Ee, mun san yana da sauƙi a faɗa cikin rut ɗin motsa jiki, wanda shine dalilin da ya sa mai ba da horo na Gym na Nicole Couto aikin motsa jiki na iska numfashi ne (ko kuma mu ce huff-da-puff) na iska mai daɗi.

Don masu farawa, bari muyi magana game da abin da "toning" da "toned" har ma da ma'anar: Magana ta zahiri, 'sautin tsoka' ba shi da takamaiman ma'anar (ainihin lokacin tsokoki da suka bayyana sun fice) kuma ba haka bane kullum alamar ƙarfi, ya bayyana Wayne Westcott, Ph.D., darektan kimiyyar motsa jiki a Kwalejin Quincy a Quincy, MA, a Dalilin Da Ya Sa Wasu Mutane Suke Da Sauki Mafi Sauki Suna Yin Muscle. Idan kuna zuwa kallon “toned”, ku sani cewa haɗuwa ce ta samun tsoka, ƙananan kitse na jiki, kuma, da kyau, sauran yana da rikitarwa; samun "toned" ya ƙunshi cakuda kwayoyin halitta, zaɓin salon rayuwa, da motsa jiki. (Mai Alaƙa: Me yasa Ina Ƙarfafawa Ba tare da lura da Bambanci a Ma'anar Muscle ba?)

Wannan ya ce, yin motsa jiki na ƙarfi ba mummunan ra'ayi bane. (Kawai bincika duk waɗannan fa'idodin da kuke samu daga ɗaga nauyi.)

Idan kuna son ƙarfafa jikin ku kuma ƙara tsokar tsoka a jikin ku, yi nufin kiyaye jikin ku ta hanyar canza yanayin motsa jiki na yau da kullun kowane mako huɗu, in ji Couto, wanda ya tsara aikin motsa jiki na ƙasa. Wadannan motsi masu tasiri za su bugi dukkan manyan kungiyoyin tsoka a cikin mintuna 30 kawai. Da zarar ya fara jin ɗan sauƙi, kawai za ku iya ɗaukar nauyin ma'aunin nauyi. Idan kun fara gajiya, jefa umarnin manyan abubuwan don haɗa abubuwa!

Don cin gajiyar lokacinku, Couto ya tsara waɗannan darasi na toning a cikin babban tsari. "Wannan yana nufin yin motsi na baya-baya, ba tare da hutawa a tsakani ba. Saurin sauri yana kiyaye bugun zuciyar ku, yana taimakawa ƙona karin adadin kuzari a cikin ɗan lokaci." Shirya?

Aikin Toning Cikakkun Jiki

Yadda yake aiki: Bayan dumama tare da ɗan sauƙi na cardio ko waɗannan motsin motsa jiki, yi wasan motsa jiki na toning cikin tsari. Sai dai in ba a lura ba, yi saiti 3 na 15 na kowane motsa jiki (yi saiti na farko na motsawa, biye da saiti na gaba kuma ku ci gaba har sai kun yi saiti 3 na kowane motsa jiki na toning). Huta daƙiƙa 30 tsakanin kowane babban juzu'in.

Abin da kuke buƙata: Matso, nau'i na 5- da 10-pound dumbbells, ƙwallon kwanciyar hankali, da benci mai banƙyama (ko kawai kwanta a kan karkata a kan kwanciyar hankali a lokacin wasan motsa jiki wanda ke kira ga benci idan ba ku da mai amfani) .'

Motsa Jiki Toning Superset 1

Ball Crunch

• Rike dumbbell guda 10-pound (kama ƙarshen kowane hannu) kusa da ƙirjin ku, kwanta fuska tare da mayar da baya akan ƙwallon kwanciyar hankali.
• Murkushe kai da kafadar ku sama daga ƙwallon, sannan ƙasa kuma ku maimaita. (Raina crunches? Sannan gwada waɗannan darasi na ab-toning guda 18 masu ban mamaki maimakon.)
• Yi maimaita 15.

Almakashi

• Kwanta fuska-da-ido akan tabarma da hannuwanku, tafin hannu kasa, karkashin gindin gindi.
• Tsayar da kai da kafada a kan tabarma, ɗaga ƙafafu biyu na ƙafa 10 daga ƙasa.
• Buɗe ƙafafu a faɗin sa'an nan kuma haɗa su tare, haye ƙafar dama zuwa hagu.
• Bude su kuma ku haye hagu zuwa dama don kammala 1 rep.
• Ci gaba, madadin kafafu. Yi maimaita 15 a kowane gefe.

Motsa Jiki Toning Superset 2

Jerin Squat

• Rike dumbbell mai nauyin kilo 10 a kowane hannu, fara tsayawa tare da nisa na ƙafafu.
• Yi 15 squats.
• Matsar da ƙafafu kaɗan fiye da kafadu, yatsun kafa suna nuna a kusurwa, kuma yi ƙarin squats 15.
• Ku kawo ƙafafu kaɗan kusa da nisa fiye da hip-nisa kuma kuyi kunkuntar kunkuntar 15 na ƙarshe don kammala saiti ɗaya. (Mai alaƙa: Hanyoyi 6 da Zaku Iya Tsuguna Ba daidai ba)

Classic Lunge

• Tsaye tare da ƙafafu tare da makamai a ɓangarori, dawo da baya tare da ƙafar dama don haka gwiwa ta hagu tana daidaita akan idon kafa kuma gwiwa na dama yana cikin 'yan inci kaɗan daga bene. (Idan kuna buƙatar shi: Ga yadda ake yin huhu daidai.)
• Komawa don farawa kuma maimaita.
• Yi 15 reps a kowane gefe.

Tukwici na motsa jiki na toning: Don ƙara ƙarfin huhu, kammala motsi iri ɗaya tare da dumbbell mai nauyin kilo 10 a kowane hannu.

Jikin Toning Exercise Superset 3

Zaɓi Hanya Latsa

• Zauna kan ƙwallon kwanciyar hankali, riƙe dumbbells 10-fam kusa da kafadu, gwiwar hannu ƙasa da tafukan hannu suna fuskantar gaba.
• Miƙa makamai kai tsaye sama, sannan ƙasa da su don fara matsayi.
• Yi maimaita 15.

Hammer Curl

• Zauna a kan ƙwallon kwanciyar hankali da ƙananan hannaye zuwa gefe, dabino suna fuskantar ciki.
• Tsayawa hannayen sama sama, lanƙwasa dumbbells zuwa kafadu.
• Sannu a hankali don fara matsayi.
• Yi maimaita 15.

Motsa Jiki Toning Superset 4

Ƙarfafawa ta gefe

• Tsaya tare da ƙafar faɗin kafada baya, ƙuntataccen ƙamshi, gwiwoyi kaɗan lanƙwasa kuma kafadu suna ja da baya.
• Riƙe dumbbell mai nauyin kilo 5 a kowane hannu, dabino suna fuskantar juna, a gaban kwatangwalo.
• Tsayawa da jiki, ɗaga makamai zuwa ɓangarori zuwa ƙasa da matakin kafada.
• A hankali ƙasa don farawa matsayi.
• Yi maimaita 15.

Triceps Kickback

• Riƙe dumbbells 5-laban a kowane hannu, tsaya tare da ƙafafun kafada.
• Tsayar da gwiwoyi, lanƙwasa daga kwatangwalo har zuwa gangar jikinsa kusan a layi ɗaya zuwa bene da ɗora gwiwar hannu zuwa ɓangarori, makamai sun lanƙwasa digiri 90 don haka yatsun hannu suna daidaita zuwa bene.
• Tsayawa hannayen sama sama, a hankali miƙe makamai a bayanku (kar ku kulle gwiwar hannu).
• Rage nauyi zuwa bene/jikin ku kuma. (Waɗannan ɗaya ne kawai daga cikin motsa jiki na triceps-toning guda 9 wanda mai koyarwa ya rantse cewa kuna buƙata a rayuwar ku.)
• Yi maimaita 15.

Jikin Toning Exercise Superset 5

Ƙarƙashin Ƙirji

• Daidaita kushin benci mai karkata don haka yana kusa da kusurwa 45-digiri.
• Kwance a kan benci mai lanƙwasa wanda ke riƙe dumbbells na fam 10 a kowane hannu, madaidaiciya amma ba a kulle ba, hannayensu sun fi faɗin kafadu girma, da tafukan hannu suna fuskantar gaba.
• Rage dumbbells zuwa kirji har sai an lanƙwasa gwiwar hannu 90 digiri, sannan danna sama don farawa matsayi.
• Yi maimaita 15.

Tukwicin motsa jiki na toning: Kwanta akan ƙwallon kwanciyar hankali tare da karkatar da baya a kusurwar digiri 45 idan ba ku mallaki benci mai lanƙwasa ba ko kuna kammala wannan azaman motsa jiki na gida. (Mai Alaƙa: Haɓaka kan Wannan Kayan Aiki na Gym ɗin Gida mai araha don Kammala Duk wani Sesh na Sweat S -at)

Lanƙwasa-Over Row

• Rike dumbbell mai nauyin kilo 10 a kowane hannu, tsaya tare da ƙafafu game da fadin kafada baya.
• Tsayar da gwiwoyi, lanƙwasa daga kwatangwalo har sai gangar jikin ya yi daidai da ƙasa kuma ya ɗaga hannayensa zuwa ƙasa kai tsaye ƙarƙashin kirji.
• Zana dumbbells zuwa obliques a kusan tsayin maɓallin ciki, sannan ƙasa don fara matsayi.
• Yi maimaita 15.

Bita don