Gwada waɗannan gyare-gyaren Lokacin da kuka gaji AF A cikin Ajin Aikin ku

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Kun san waɗancan azuzuwan salo iri-iri masu ƙarfi waɗanda ke da tsokar tsoka kamar za su iya bayarwa a ƙarshe? Dakin Fhitting yana ɗaya daga cikin waɗancan motsa jiki masu ƙarfi masu kisa, don haka mun sami ƙwararren mai horar da kai da kuma mai koyar da ɗakin Fhitting Amanda Butler don wasu shawarwari kan yadda za a tsira a aji kamar nata ba tare da dainawa a cikin da'irar ƙarshe ba. Maimakon rushewa a cikin tudu a ƙasa (ko yin ɗaya daga cikin waɗannan mummunan burpees na karya da fatan babu wanda ya lura), gwada waɗannan gyare-gyaren gyare-gyare na ƙananan tsoka don kiyaye ku a cikin tsari mai kyau-kuma a cikin kyakkyawar alherin malamin ku.

Motsawa:Burpee

A Sanya hannayenku a ƙasa, ƙafar ƙafafunku don dawo da katako, sannan sauke dukkan jiki zuwa ƙasa. B Danna gaba ɗaya jiki sama kuma ɗauka ƙafafu gaba (hannun waje) da tsalle sama.

Mtsaftacewa:SquatTurewa

A Sanya hannaye a ƙasa, kora ƙafafu baya zuwa katako (tabbatar da ci gaba da ci gaba mai ƙarfi, babu sagging a cikin kwatangwalo).

B Hop ƙafa gaba da tsalle sama.

Motsawa:Tsalle Tsalle

A Tsaya tare da faɗin ƙafar ƙafa. Yi tsalle sama da ƙasa da ƙafa ɗaya gaba ɗayan kuma baya cikin matsayi na huhu.

B Yi tsalle kuma canza ƙafafu a tsakiyar iska da ƙasa tare da kishiyar ƙafar gaba.

Canjin: Lunge

A Fara tsayawa tare da nisa hip-nisa. Koma baya da ƙafa ɗaya kuma ƙasa zuwa wurin huhu

B Tura baya zuwa tsaye. Maimaita a gefe guda, kuma ci gaba da juyawa.

TheMatsar: Renegade Row

A Fara a cikin babban matsayi na katako tare da hannaye akan dumbbells, ƙafa a cikin madaidaicin matsayi. Matsi quads, glutes, da abs.

B Raba hannu ɗaya har zuwa keji na haƙarƙari (matsewa a bayan ruwan kafada). Koma ƙasa da jere a ɗayan gefen. Ci gaba da juyawa.

Canjin: Zunubigle Arm Bent Over Row

A Rike da dumbbell a hannun dama, matsa gaba tare da ƙafar hagu zuwa matsayi na huhu (cire ƙafar baya madaidaiciya) kuma ku huta hannun hagu a cinyar hagu.

B Tsayawa kafadu murabba'i zuwa gaba, ƙananan hannun dama ƙasa da jere hannun dama sama. Maimaita maimaitawa a wannan gefen, sannan canza zuwa gefen hagu.

Motsawa: Jump Squat

A Tsaye tare da nisa na ƙafafu daban-daban, saukar da ƙasa zuwa squat.

B Yi tsalle sama da yadda zaku iya. Tabbatar da ƙasa a cikin matsayi na squat don kare gwiwoyi.

Canjin: Jirgin Sama

A Tsaye tare da ƙafar ƙafar ƙafa baya, ƙananan kwatangwalo ƙasa zuwa cikin tsugunne.

B Tashi. Maimaita.

Motsawa: Jump Box

A Tsaya kusan nisan hannu daga akwatin. Rasa ƙasa zuwa cikin tsugunawa.

B Yi tsalle sama ta amfani da makamai don ƙwaƙƙwara kuma ƙasa a hankali da natsuwa a saman akwatin. Tashi, sannan ka sauka.

Gyaran:Mataki Up

A Tafi da ƙafar dama, sannan hagu.

B Tafi ƙasa da ƙafar dama, sannan hagu. Maimaita tare da ƙafar hagu yana farawa da farko.

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