Me yasa Ayyukan Motsa Jiki na Ƙarshe Motsa Jiki ne

Wadatacce

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Lokacin da kuka yi rajista don motsa jiki tare da mai ba da horo Harley Pasternak, marubucin Pound 5: Tsarin Nasara na Kwanaki 5 don Tsallake-Fara Rage nauyi, ka san za a yi maka burar gindi. Don haka lokacin da Pasternak kwanan nan ya jagoranci aji don taimakawa ƙaddamar da takalmin Vazee na New Balance, da wuya mu yi mamakin ganin kayan aikin da ba mu taɓa gwadawa ba.

Mai ba da horo na Helix yana kama da injin elliptical-sai dai maimakon ci gaba da baya, kuna tafiya gefe zuwa gefe. Wannan jirgin motsi yana da mahimmanci ga kowane aikin motsa jiki na yau da kullun, tun da, da kyau, rayuwa tana buƙatar ku matsawa ta kowane bangare. "Yawancin raunin da muke da shi sun dogara ne akan rashin motsi na gefe, wanda zai iya saita ku don rauni," in ji Pasternak. "Lokacin da kuke motsa jiki a cikin jirage masu yawa, kuna ganin haɓakawa cikin daidaituwa, motsi, da aiki."

Amma ba kwa buƙatar mai horar da Helix don samun kyakkyawan motsa jiki na gefe. Gwada ɗayan saman Pasternak, motsi gefe zuwa gefe mara kayan aiki. (Kuma duba shawarwarinsa don sassaƙa ƙafafuwan Jessica Simpson, Hannun Halle Berry, da Megan Fox's abs!)

Shafuka-gefe

Kai waje don jog a kusa da toshe. Yi tafiya ko yin tsalle don shinge ɗaya. A kusurwar, juya kuma yi shuffles gefe zuwa kusurwa na gaba. Yi tafiya ko yin tsere na toshe na gaba, juya kusurwa, sannan, don toshe na ƙarshe, shuffle gefe a gefe guda (wannan lokacin, jagoranci tare da sauran ƙafarka).

Inabi

A bayan gidanku (ko hallway, idan kuna zaune a cikin ginin gida), kurangar inabi daga wannan gefe zuwa wancan. Idan kuna farawa daga hagu, ku fita da ƙafarku ta dama, ku taka ƙafarku ta hagu a baya. Sake fita da ƙafarku ta dama, sannan ku taka ƙafar dama ta gaba da ƙetare. Maimaita har sai kun isa wancan gefen sannan kuma ku juya zuwa cikin sauran shugabanci. Fara sannu a hankali kuma gina sauri yayin da kuke haɓakawa.

Lungel na gefe

Maimakon yin aiki koyaushe da ƙananan jikin ku tare da huhu na gaba, gwada haɗa sashin gefe a cikin aikin ku na yau da kullun, in ji Pasternak. Fara yin motsi a matsayin motsa jiki na jiki, kuma lokacin da kuka inganta, ƙara a cikin ma'aunin nauyi (duba wannan bidiyon na dumbbell side lunge). Yi aiki har zuwa 20 reps a kowane gefe.

Mataki A Gaba

Fara a gefen hagu na benci mai nauyi. Sanya ƙafar dama a kan benci kuma danna sama, kawo ƙafar hagu a bayanka kuma haye zuwa gefen dama na benci. Yi aiki har zuwa 20 reps a kowane gefe.

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