10 gajeren motsa jiki don masu farawa daga Anna Tsukur a cikin harshen Rasha

Anna Tsukur ƙaunatattun masu sonmu suna godiya ga shirin Plank ƙalubalen da kocin ya ba da gajeren bidiyo na minti 8 don ƙarfafa ƙwayoyin ciki da sautin dukkan jiki. A yau muna ba ku zaɓi na gajeren motsa jiki daga Anna Tsukur don masu farawa a cikin yaren Rasha, wanda zaku iya fara yi a gida.

Anna Tsukur yawanci yana ba da gajeren motsa jiki na mintina 10-15 tare da nauyin jikinsa (babu kayan aiki). Karatunta zasu taimake ka ka rasa nauyi, ƙarfafa tsokoki, rabu da sagging da cellulite. Sirrin tasirin horo na Anna shine cewa tana aiwatar da ƙa'idar horon tazara kuma tana amfani da atisayen da ke amfani da ƙungiyoyin tsoka da yawa. Shirin zaɓin da aka gabatar ya dace da masu farawa da matsakaici matakin.

Duba kuma sauran tarinmu:

• Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar

Janar horo dokoki:

• Koyaushe fara motsa jiki tare da dumi da gama miƙawa
• Tabbatar shiga cikin sneakers!
• Yi ƙoƙari ku horar da dukkan jikin ku daidai kuma ba kawai yankin matsala ba
• Kuna iya yin bidiyo ɗaya, kuma zaku iya haɗa darasi da yawa cikin shiri ɗaya
• Idan kun ji bayan aji wannan lodin bai isa ba, zaku iya maimaita bidiyon a fewan laps ko yin wasu horo

Mara haske da haɗuwa daga Anna Tsukur:

• Dumi-dumi kafin motsa jiki: https://youtu.be/pRpqSbxq4xo
• Tsanya bayan motsa jiki: https://youtu.be/rwllzCqo27M

Idan kun fara horo, tabbas ana ba da shawarar kallon wadannan bidiyon 2 daga Anna Tsukur: yadda ake tsugune da yadda ake huhun huhu. Idan wata dabara ce ta motsa jiki wanda zai iya cutar da gidajen gwiwa, gwiwa, jawo jijiya ko jijiya.

• Yadda ake tsugunawa: https://youtu.be/RB5k42sHKwI
• Yadda ake yi huhun huhu: https://youtu.be/iymHQPTS9UA

10 motsa jiki daga Anna Tsukur don masu farawa

1. Ingantaccen motsa jiki don masu farawa (minti 21)

Ayyukan motsa jiki ne waɗanda ke ƙunshe da ƙungiyoyin tsoka da yawa, Motsa jiki zai taimaka muku hanzarta haɓaka da sautin dukkan jiki. A cikin wannan shirin zaku sami darussan 7 waɗanda aka yi a cikin da'irar aikin 50 seconds / sakan 10 hutawa. Ana maimaita darussan a cikin zagaye 3. Motsa jiki: podpiski a wurin, cin abincin dare tare da juyawa na jiki, ƙafafun ƙwace baya a cikin rabin squat, squat tare da juyawa, katako tare da juyawa, juyawa a cikin 3 bangarori, almakashi a kan latsa.

2. Motsa motsa jiki don gwatso don masu farawa (minti 8)

Wannan gajeren aikin zai taimaka muku matse cinyoyi da gindi da kuma kawar da wuraren matsala a cikin ɓangaren jikin mutum. Shirin ya ƙunshi darussan 4 waɗanda aka aiwatar bisa ga makircin 30 seconds na aiki / 10 sakan hutawa kuma an maimaita shi cikin zagaye 3. Darasi: zurfin zurfin ciki a kan 1-2-3, lunge a wurin, squat + kick back.

3. Motsa jiki na AB don masu farawa (minti 10)

Wannan aikin motsa jiki ya hada da sauki, amma motsa jiki masu matukar tasiri ga tsokoki na ciki. Crunches ba zai taimaka rasa nauyi ba, amma suna taimakawa ƙarfafa ciki, ƙarfafa tsokoki da baya, kawar da cikin ciki. Ana yin darasin kwata-kwata a ƙasa kuma ya haɗa da darussan 5 don saurin saurin maimaitawa 20. Zaɓi, maimaita motsa jiki a cikin layi biyu. Darasi: murɗawa, ɗaga gidaje + taɓa ƙasa, juya ƙwanƙolin a cikin yanayin zama kaɗan, haɗa hannu da ƙafa da hannu, canzawa daga ɗaga kafa.

4. Tsayawa atisaye kan kafafu da gurnani (minti 11)

A wannan aikin ba zaku buƙaci tsalle, tsugune ko jujjuya kafafu ba, duk motsa jiki ana yin sa a tsaye. Babban shiri don sautin ƙafafunku da gindi: mai sauƙi, amma yana da tasiri ƙwarai. Jiran ku motsa jiki 14 na dakika 45 ba tare da hutawa ba: za ku daskare a wani wuri don tashin hankali a cikin tsokoki na ƙananan jiki. Motsa jiki (duk a tsaye yake!): Tsugunne, plie-squat, gefe lunge, fadila squat, lunge, lunge a gwiwoyi, daga kafafu madaidaiciya, dogaro da gwiwar hannu, gluteal gada, gada tare da dago kafa.

5. Horarwa na asali bisa tsiri (minti 8)

Plank yana ɗaya daga cikin motsa jiki masu tasiri don ƙarfafa tsokoki na ciki, baya da hannaye. Idan har yanzu kuna da wahalar aiwatar da kalubalen Plank daga Anna Tsukur, fara aiwatar da wannan bidiyon don masu farawa ne. A cikin wannan shirin zaku sami madauri 4 waɗanda ke gudana ƙarƙashin makircin 30 sakan na aiki / sakan 10 hutawa. Ana maimaita darussan a cikin zagaye 3. Motsa jiki: katako a gwiwar hannu, katako a hannu, yin katako a gwiwar hannu tare da kafafuwa na cirewa, katako a hannu yana jagorantar hannu.

Motsa jiki don gindi: yana da lafiya ga gwiwoyi (mintina 6)

Wannan aikin motsa jiki zai taimaka muku matse gindi da kuma sa gindunku na roba ba damuwa a kan gwiwoyi. Dukkanin motsa jiki ana yinsu a tsaye akan dukkan hudu, huhun huhu da squats ba zasu yi ba. Lokacin da kake gudu za ka iya sa ƙarƙashin tawul ɗin gwiwoyi, idan kana da bakin ciki Mat. A cikin wannan shirin zaku sami motsa jiki 4 akan kowace kafa, an maimaita su a zagaye 2. Ana yin kowane motsa jiki na kusan minti 1. Dukkanin darussan suna wakiltar tashin da karkatar da ƙafafun tsaye akan ƙafafu huɗu.

7. Aiki don cinyoyin ciki: yana da lafiya ga gwiwoyi (minti 12)

Wannan aikin motsa jiki zai taimaka muku matse cinyoyin cikin wanda yake matsala ga mata da yawa. Darasin gabaɗaya yana kan bene, don haka ya dace har ma da waɗanda ke da matsala da gwiwoyi ko jijiyoyin jini. An gudanar da horon a kewaye 30 seconds aiki / 5 seconds huta, yi motsa jiki a cikin zagaye 4 (biyu a kowane gefe). Motsa jiki: daga kafafuwa yayin kwanciya a bayanta, almakashi, sanya mata kafafu a matsayi maida hankali kan hannayen, kawo kafafuwan da suke kwance a gefensu, maɓuɓɓugan suna kwance a gefen su.

8. M TABATA-cardio don masu farawa (minti 8)

Wannan ɗan gajeren horo ne na TABATA cikakke ne ga masu farawa ko waɗanda suke son plementarin aikinsu na sauƙin bugun zuciya. Ana yin horo bisa ga makirci na aikin 20 seconds / 10 seconds hutawa mai aiki. Motsa jiki (1 gwiwa): karkatarwa zuwa kafa, yana gudu tare da daga gwiwoyinsa sama, tsugunnawa + kafafuwan baya, gudu tare da daga gwiwoyin sama, tsugunnawa zuwa gefe, yana tsere tare da daga gwiwoyinsa sama, a hankali burpee, yana gudu tare da ɗaga gwiwowinsa masu ƙarfi. Motsa jiki (zagaye 2): karkatarwa zuwa kafa, jan gwiwa zuwa kirji a cikin katako, tsugunnawa + ƙafafun baya, gwiwoyi zuwa kirji a cikin katako, durƙusa zuwa gefe, gwiwoyi har zuwa madaurin kirji, jinkirin gwiwoyin gwiwoyi zuwa kirji a cikin katako .

9. Motsa jiki don masu farawa nauyi asara (minti 8)

Wannan babban hasara ne na motsa jiki wanda ya dace ba kawai don masu farawa ba har ma da ƙwarewar ma'amala. Dukan shirin yana dogara ne akan motsa jiki ɗaya mai sauƙi - tafiya zuwa mashaya (Anna ta kira su "malalata" burpee). Akwai motsa jiki 5, kowane motsa jiki an yi shi sau goma. Dukkanin motsa jiki sun ƙunshi maimaita 10. Aikin motsa jiki: katako mai tafiya + gwiwar hannu, gwiwar katako + gwiwa-kafaɗa, tafiya zuwa mashaya + tsugunne, tafiya sandar + juya zuwa katako na gefe, shirin tafiya + zurfin lunge.

Burpee: fasali da fa'ida don raunin nauyi

10. Wasan motsa jiki na Cardio ba tare da tsalle ba gudu ba (minti 30)

Wannan aikin yana cikakke ba kawai don masu farawa ba har ma ga waɗanda basa tsalle da gudu. Darasin darasi ne na 'yan mata, don haka zaka iya rasa nauyi kuma ka rabu da yawan kiba. Hakanan, wannan shirin ya dace da waɗanda suke so su matse tsokoki na cinyoyi da gindi. An gudanar da horon ne a kan kuɗin makircin dala: zagayen farko da kuka yi kowane motsa jiki 10 maimaitawa, zagaye na biyu na kowane motsa jiki 20 reps, sannan 30 reps, 20 reps da 10 reps. Darasi: tsugunne, karkata gwiwa zuwa kirji, hancin gaba, hancin baya gwiwa gaba mai fadi tare da juyawa, zurfin hancin baya kan juyawar gaba.

Wadannan darussan Anna Tsukur sun dace da masu farawa. Amma idan kuna da rauni na horo na jiki ko kuma akwai ƙarancin takaddama ga lafiyar ku, zai fi kyau ku kalli zaɓin wasan motsa jiki:

• Top 10 bidiyo horo kan tafiya
• Motsa jiki na HASfit don masu farawa da mutanen da suka sami rauni
• Impactananan tasirin motsa jiki daga Popusoi Natalia a cikin Rashanci.

Don masu farawa, motsa jiki mai saurin motsa jiki