Motsa 20 don Samun Qarfi cikin Makonni 2

Wadatacce

• Anan ga aikin motsa jiki:
  
• Ranar aiki 1
• Squats
• Karkata dumbbell latsa
• Huhun huhu tare da dumbbell
• Fuskantar fuska
• Plank isa-karkashin
• Ranar aiki 2
• Gyara abun da aka gyara
• Mataki-up
• Kebul na ƙetarewa
• Lateral lunge
• Superman
• Ranar aiki 3
• Mataki na gefe
• Jere
• Falo
• Kafa kafa
• Plank
• Ranar aiki 4
• Tsalle jacks
• Keken keke
• Tsugune tayi tsalle
• Glute gada tare da band
• Mai hawan dutse
• Sau nawa ya kamata ku huta?

Idan aikin motsa jikinku yana buƙatar farawa ko kun kasance farkon farawa ba tare da sanin abin da za ku fara ba, samun tsari shine mabuɗi.

Muna nan don taimakawa. Ayyukanmu na mako biyu na iya ba da tsari ga aikin motsa jikinku tare da burin ƙara ƙarfi, daidaito, da motsi.

Yi wannan motsa jiki kwana huɗu a mako tare da hutun kwana ɗaya tsakanin, idan zai yiwu.

Anan ga aikin motsa jiki:

• A dumama: Kafin kowane motsa jiki, shafe mintuna 10 dan yin tafiya mai saurin gaske, jog, ko keke don samun bugun zuciyar ka. Sannan na mintuna 5-6 suyi wasu tsaurara matakai.
• Motsa jiki 1-3: Cikakken tsarin jiki tare da cakuda ayyukan motsa jiki na sama da na ƙasa suna haɓaka lokacinku kuma suna sauƙaƙa muku. Kammala saiti 3 na kowane motsa jiki, sau goma sha biyar cikin kowane 15 (kamar yadda aka gani a ƙasa). Huta dakika 30-60 tsakanin saiti da mintuna 1-2 tsakanin kowane motsa jiki.
• Darasi 4: Haɗuwa da ayyukan motsa jiki da keɓaɓɓiyar motsawa suna ƙalubalantar jimiri. Kula da wannan aikin azaman zagaye: Kammala saiti 1 na kowane motsa jiki baya zuwa baya, hutawa na minti 1, sannan maimaita sau 2.

A ƙarshen makonni biyu ya kamata ku ji ƙarfi, ƙarfi, da cikawa – hakika kun sa gumi ya daidaita. Shirya, saita, tafi!

Ranar aiki 1

Kammala saiti 3 na kowane motsa jiki kafin matsawa zuwa na gaba.

Squats

daga GIF na Motsa jiki ta hanyar Gfycat

3 kafa, 15 reps

Babu wani abu da ya fi tushe kamar tsugunne, don haka harba abubuwa tare da wannan sigar mai nauyin jiki wuri ne mai kyau don farawa. Yayin motsi, tabbatar kafadunku sun dawo, idanunku suna gaba, gwiwoyinku sun faɗi, ba ciki ba.

Karkata dumbbell latsa

ta hanyar Gfycat

3 kafa, 10 reps

Kuna buƙatar benci da wasu ƙyallen dumbbells don yin wannan aikin. Idan kun kasance mai farawa, fara da dumbbells na 10 ko 12 har sai kun sami kwanciyar hankali tare da motsi. Sanya benci a kusurwar digiri 30. Yi amfani da tsokoki na kirji don jagorantar ƙarfin hannu.

Huhun huhu tare da dumbbell

ta hanyar Gfycat

Saiti 3, sau 12 kowane kafa

Ara bicep curl zuwa abincin hanji yana ƙara wahalhalu na wahala, ƙalubalanci ƙwayoyin ku, da daidaitawa, a ƙarin hanya. Bugu da ƙari, idan kun kasance mai farawa, fara da dumbbells mai sauƙi, kamar fam 8 ko 10, har sai kun sami kwanciyar hankali a cikin motsi.

Fuskantar fuska

ta hanyar Gfycat

3 kafa, 10 reps

Yin niyya a kafaɗunku da na baya, jan fuskoki na iya zama da wuya a farko, amma za ku ji ƙone ba da daɗewa ba. Yi amfani da bandin juriya wanda aka jingina dashi zuwa saman saman kai don kammalawa.

Plank isa-karkashin

daga GIF na Motsa jiki ta hanyar Gfycat

Saiti 3, famfo 12

Are aikin motsa jiki tare da takamaiman aikin motsa jiki babbar hanya ce ta tafiya. Yaɗa katako na yau da kullun ta hanyar ƙara wannan maɓallin isa-ƙarƙashin famfo. Kula da ƙananan baya sosai, ka tabbata bai huce ba, kuma kwankwasonka ya zama murabba'i zuwa ƙasa.

Ranar aiki 2

Kammala saiti 3 na kowane motsa jiki kafin matsawa zuwa na gaba.

Gyara abun da aka gyara

daga GIF na Motsa jiki ta hanyar Gfycat

3 kafa, 12 reps

Haɗa squat tare da dumbbell press overhead yana haifar da motsa jiki, wanda ke aiki da tsokoki da haɗin gwiwa don ƙarin ƙona calorie. Dumbbells guda biyar ko 8 ya kamata suyi aiki sosai don mai farawa.

Mataki-up

daga GIF na Motsa jiki ta hanyar Gfycat

Saiti 3, sau 12 kowane kafa

Kalubalanci daidaitarku da kwanciyar hankali yayin ƙarfafa ƙwayoyin ƙafarku tare da matakai. Riƙe dumbbell a kowane hannu don ƙarin ƙalubale. Turawa a cikin dugaduganku don mayar da hankali kan abubuwan al'ajabi a duk lokacin motsi.

Kebul na ƙetarewa

ta hanyar Gfycat

3 kafa, 10 reps

Yi niyya ga kirjinka tare da gicciyen kebul. Yi amfani da kebul na mashin a dakin motsa jiki ko maɗaukakiyar ƙungiya biyu. Tabbatar cewa kuna jan tare da abubuwan da kuka mallaka, ba hannayenku ba.

Lateral lunge

ta hanyar Gfycat

Saiti 3, sau 10 kowane kafa

Motsi jirgin gefe yana da mahimmanci a cikin tsarin motsa jiki mai kyau. Mayar da hankali kan sake zama cikin abubuwan al'ajabi a ƙasan motsi don samun fa'ida daga gare ta, daga ƙarfin ƙarfi da motsi.

Superman

ta hanyar Gfycat

3 kafa, 10 reps

Yaudara mai sauki, motsa jiki na superman takamaimai ne, yana aiki da tsokoki da ƙananan baya. Yi tafiya a hankali kuma kamar yadda ake iyawa yayin wannan motsi. Nufin dan ɗan tsayarwa a saman.

Ranar aiki 3

Kammala saiti 3 na kowane motsa jiki kafin matsawa zuwa na gaba.

Mataki na gefe

ta hanyar Gfycat

Saiti 3, matakai 10 kowace hanya

Mataki na gefe yana da kyau don dumama kwankwaso kafin motsa jiki, amma kuma yana taimakawa don ƙarfafa waɗannan tsokoki kuma. Theananan da kuka tsugunna ƙasa, da wahalar wannan aikin.

Jere

ta hanyar Gfycat

3 kafa, 12 reps

Musclesarfafa tsokoki na baya yana da mahimmanci don kiyaye kyakkyawan matsayi da sauƙin rayuwar yau da kullun. Yi amfani da ƙungiyar juriya kamar yadda aka nuna a nan. Dumbbells na iya aiki.

Falo

ta hanyar Gfycat

Saiti 3, sau 12 kowane kafa

Huta hanyar ku zuwa ƙafafu masu ƙarfi. Ana buƙatar nauyin jiki kawai. Matsa gaba don ƙafafunku su zama alwatika tare da ƙasa kuma ku sauka ƙasa cikin abincin da ke tsaye.

Kafa kafa

daga GIF na Motsa jiki ta hanyar Gfycat

Saiti 3, sau 12 kowane kafa

Arfafa kwatangwalo da kuma farin ciki tare da bugawa. Yi tafiya a hankali, ɗaga ƙafarka har zuwa nesa da ƙasa kamar yadda zai tafi yayin kiyaye ƙashin ƙugu zuwa ƙasa.

Plank

ta hanyar Gfycat

3 saita har sai rashin nasara

Katako yana ɗaukar tsokoki da yawa a cikin jikinku, ba kawai ɓarna ba, wanda ya sa ya zama ingantaccen motsa jiki don haɗawa cikin aikinku. Girman ku yana buƙatar zama mai ƙarfi da kwanciyar hankali a wannan matsayin. Kula cewa kafadu suma suna ƙasa da baya kuma wuyanku yana tsaka tsaki.

Ranar aiki 4

Kammala wannan motsa jiki azaman zagaye: Kammala saiti guda 1 na tsalle, sannan matsawa zuwa keken keke, da sauransu, har sai kun kammala dukkan atisaye 5. Sannan hutawa kuma maimaita da'irar sau biyu.

Tsalle jacks

ta hanyar Gfycat

1 minti

Na gargajiya amma yana da tasiri, jacks masu tsalle zasu sa ku motsi. Idan tsallen yayi yawa, kawai zakuɗa ƙafafunku ɗaya bayan ɗaya maimakon.

Keken keke

daga GIF na Motsa jiki ta hanyar Gfycat

20 reps

Ta hanyar ɗaga kai, wuyanka, da baya ta sama daga ƙasa gaba ɗaya cikin wannan motsi, ɓacin ranka ya kasance yana aiki gaba ɗaya. Tabbatar cewa gemunku ya kasance ba a kwance ba. Mayar da hankali kan juyawar gangar jiki don nufin ƙarancin abubuwanku.

Tsugune tayi tsalle

ta hanyar Gfycat

10-12 ya sake

Tsalle-tsalle na tsalle suna da ƙarfi sosai, amma suna da babban biyan kuɗi. Mayar da hankali kan fashewa zuwa sama ta cikin ƙafafun ƙafafunku, yin tsalle kamar yadda za ku iya tafiya, sa'annan ku sauka a hankali kan ƙwallan ƙafafunku. Yi amfani da hankali tare da wannan aikin idan kuna da raunin rauni na jiki ko matsalolin haɗin gwiwa.

Glute gada tare da band

ta hanyar Gfycat

15 reps

Kammala wata kyakkyawar gada tare da bandeji a saman gwiwoyinku yana ƙara wani yanayin tashin hankali, yana buƙatar ƙarin kunna tsoka daga abubuwanku da ƙugu. Sanya matattararka kuma ka sanya ƙashin ƙugu a saman.

Mai hawan dutse

ta hanyar Gfycat

20 reps

Mahimmanci da zuciya a ɗayan, masu hawa dutsen suna buƙatar ƙarfi da jimiri. Speedauki sauri sau ɗaya bayan fom ɗinka ya daidaita.

Sau nawa ya kamata ku huta?

Ga mai farawa, wata rana cikakkiyar hutu zata zama manufa don dawowa. Sauran ranakun biyu zaka iya yin yawo ko kuma tafiya mai sauki.

Ba shi makonni biyu kuma ka fito da ƙarfi tare da wannan aikin. Ga mutanen da ke hutu ko nesa da dakin motsa jiki na ɗan lokaci, ana iya yin wannan aikin a cikin sauƙi tare da kayan aikin da za ku iya tattarawa a cikin jaka. (Don maye gurbin dumbbell, yi la'akari da kwalaben ruwa da yashi.)

Mayar da hankali kan sanya kowane motsi ya ƙidaya, kafa haɗin tsoka-hankali. Tabbas jikinka zai gode maka da ka zaɓi motsawa!

Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi hanyoyinku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta akan Instagram.