Gwada Wannan Aikin motsa jiki na Tafiya Lokaci na gaba da kuke Tafiya

Wadatacce

• Skater Stride
• Sumo Squat da Lift
• Lunge Power tare da ɗaga Kafa
• Babban Knee Cross
• Bita don

Abin mamaki: Matsakaicin tafiya ba zai yi wani tasiri ba don ƙarfafa gindin ku. Wayne Walcott, Ph.D., darektan bincike na motsa jiki a YMCA ta Kudu a Quincy, Massachusetts ya ce "Yin tafiya a kan matakin ƙasa baya buƙatar ku cika kwangilar tsoka mai ƙyalƙyali, don haka ba ya yin yawa don toning su." Madadin haka, aikin galibi yana cikin quads da hamstrings.

Don ƙara haɓaka ƙyallen ku yayin motsa jiki na gaba na gaba, kawai kuyi wasu motsa jiki na butt a duk hanyar ku. Don farawa, gwada wannan wasan motsa jiki na tafiya tare da motsawar motsa jiki mai ƙarfi wanda ke nufin ƙyalli, ƙafafu, da ƙari. (Idan asarar nauyi shine burin ku, gwada wannan aikin motsa jiki na ƙarshe.)

Yadda yake aiki: Don mafi kyawun motsa jiki na tafiya, in ji mai ba da horo da tafiya pro Tina Vindum, tafiya na minti 5, yi ɗaya daga cikin mafi kyawun motsa jiki na tafiya da aka nuna a nan, sannan maimaita har sai kun yi duk motsi hudu.

Abin da kuke buƙata: Takalma na tafiya da sarari. Idan hanyar ku tana da tuddai, magance waɗannan motsin motsin tafiya duk lokacin da hanyar ta sami karkata-ko saitin matakai-don fa'idodin ganima.

Skater Stride

Yana nufin quads, butt, hips, obliques, baya, da triceps

A. Yayin tafiya, ɗauki babban mataki a diagonal gaba zuwa dama tare da ƙafar dama, yatsun kafa suna nunawa gaba (ba zuwa dama).

B. Sanya nauyi cikin ƙafar dama kuma nutse cikin huhu, kawo hannun hagu gaba da hannun dama baya, haye ƙafar hagu a bayan dama don haka ƙafar ta shawagi sama da ƙasa.

C. Juya ƙafar hagu gaba kuma zuwa hagu zuwa mataki akan ƙafar hagu. Ketare ƙafar dama a bayan hagu, ƙafa daga ƙasa, tare da hannun dama gaba da hagu na baya.

Yi matakai 25 zuwa kowane gefe, canza kafafu.

Sumo Squat da Lift

Yana yin niyya quads, cinyoyin ciki da waje, gindi, kwatangwalo, baya, kafadu, da biceps

A. Yayin tafiya, juya don gefen dama na fuskantar "gaba" (ko sama), dunkulawa kusa da kwatangwalo.

B. Footaga ƙafar dama, lanƙwasa, don ɗaukar babban matakin gefe zuwa dama.

C. Sauke cikin babban squat yayin ɗaga hannaye biyu sama a cikin faffadan V.

D. Tashi a kan ƙafar dama, ƙananan hannaye yayin ɗaga ƙafar hagu zuwa gefe, ƙafar ƙafa.

E. Mataki ƙafar hagu kusa da dama.

Yi maimaita 12; maimaita motsa jiki na tafiya tare da gefen hagu yana fuskantar gaba.

Lunge Power tare da ɗaga Kafa

Anyi niyya quads, hamstrings, butt, hips, makamai, da abs

A. Tafiya, lungun gaba tare da ƙafar hagu, duka gwiwoyi sun durƙusa digiri 90.

B. Tare da hannayen hannu da lanƙwasa a lanƙwasa a digiri 90, kawo hannun dama zuwa hanci, hagu a bayan ku.

C. Matsa nauyi zuwa ƙafar hagu, daidaita shi; armsan ƙasa makamai da ɗaga ƙafar dama zuwa da baya akan diagonal kamar yadda za ku iya.

D. Kawo ƙafar dama gaba cikin huhu; maimaita a wancan gefen.

Yi maimaita 25 a kowace kafa, maɓalli daban-daban.

Babban Knee Cross

Manufa quads, calves, hips, butt, and abs

A. Yayin tafiya, ƙarfafa ƙwanƙwasa da ɗaga gwiwa mai lanƙwasa ta hagu kamar yadda zai yiwu kai tsaye a gaban jiki, zuwa sama akan yatsun hannun dama. A lokaci guda lanƙwasa gwiwar hannu ta dama digiri 90, yana kawo ta jikin mutum zuwa gwiwa na hagu. (Juyawa gwiwar gwiwar hagu zuwa ga daidaitawa.)

B. Rike don ƙidaya 1, sannan ƙasan ƙafar hagu don tafiya gaba. Maimaita da kafar dama. (Ƙari: Mafi kyawun Yoga-Inspired Motsawa don Ƙarfin Gindi)

Yi 25 reps a kowace kafa, juyawa bangarorin.

Bita don