Motsa jiki 14 don gindi da cinyoyi daga Linda Wooldridge ba tare da huhu ba, tsugune-tsalle da tsalle

Yin tsalle, huhu da squats suna ɗora nauyi a ƙasan jikin. Irin waɗannan ayyukan ba a hana su kawai a cikin matsaloli tare da haɗin gwiwa ba, amma har ma da jijiyoyin varicose. Muna ba ku zaɓi na motsa jiki mai tasiri daga Linda Wooldridge don cinya da gindi ba tare da huhu ba, squats da tsalle.

Hoton Linda Wooldridge (Linda Woodridge) haɓaka shirin a cikin salo Barlates: barnie horo + Pilates. A tashar ta ta youtube Barlates Jikin Blitz zaka iya samun tasirin bidiyo da yawa don yankuna masu matsala a cikin gida. Shirye-shiryen nasara Linda, zaku iya yin cinya da gwatso da juyawa ƙananan jiki ba tare da barazanar motsa jiki ba.

Dukkanin horon da aka kawo a kasa, saboda haka zaka iya yin su babu takalmi. Ga karatun ku basa buƙatar kaya, Bidiyo biyu kawai Linda kuma tana amfani da dumbbells. Yawancin motsa jiki nau'ikan juzu'i ne na kafa daban daga matsayi a gefe, akan dukkan huɗu da baya waɗanda suke da kyau wajen yin aiki da tsokokin cinyoyi da gindi. Don ƙara wahalar waɗannan darussan, koyaushe zaku iya amfani da nauyin ƙafa.

Shirye-shiryen na ƙarshe daga minti 10 zuwa 40, zaku iya zaɓar bidiyo ɗaya ko don haɗuwa da motsa jiki da yawa lokaci ɗaya. Idan cinyoyi da gindi sune yankin matsalar ku, to ku tsunduma don waɗannan shirye-shiryen na mintina 30-45 sau 3-4 a sati. Yana da kyau a hada shirye-shirye don ƙananan jiki tare da motsa jiki na zuciya, musamman idan kuna aiki don rage ƙafafun ƙafafu. Karanta kuma: Darasi na ƙananan tasiri na 14 don cinyoyi da gindi ba tare da tsalle daga GymRa ba.

Motsa jiki don cinyoyi da gindi ba tare da ɗorawa a gwiwoyi ba na mintina 10-15

1. Bodyalubalan Mat Matan Matasa: ƙananan jiki (minti 10)

Shortan gajeren motsa jiki ne na mintuna 10 don ƙananan jiki, wanda ya haɗa da ɗaga kafa a kowane huɗun kafa na cinya da bayan cinya, da kuma wasu motsa jiki na cinya na ciki a gefe.

2. Motsa jiki na Cinya: Cinya na waje (minti 16)

Wannan saitin motsa jiki zai taimaka muku wajen fitar cinya ta waje (ƙwarjin yanki). Shirye-shiryen sun hada da gada mai fadi da kafa, kafa ya daga a wurin zama kuma ya dauke kafana kwance a gefenka.

3. Motsa jiki na Cinya: Cinya na ciki (minti 13)

Wani gajere amma mai tasiri sosai don cinyoyin ciki. Ya haɗa da nau'ikan motsa jiki guda 3: jujjuyawar kafa a bayanta, ɗaga kafa a kwance a gefenku, da ƙetare ƙafafu kwance a gefenta.

4. Motsa jiki na Pilates: glutes (minti 13)

Kuma wani gajeren bidiyo daga horon da ke bin Linda akan titi - kawai yanzu zaku yi aiki akan gindi. Shirin ya haɗa da nau'ikan motsa jiki guda 2: gluteal gada da ɗaga ƙafafu a kan kowane ƙafa huɗu.

5. Bayyanan Butt da Cinyoyi: Gluts da cinyoyi (minti 17)

Wannan ƙananan tasirin motsa jiki yana da inganci musamman don aiki gindi, baya da cinyoyin ciki. Ainihin shirin ya kunshi daga kafafun kafa sama, a matsayi akan duka hudu, kwanciya a ciki kuma kwance a gefen ka.

6. Butt da cinya Motsa jiki: gluts da cinyoyi (minti 17)

A cikin wannan shirin na cinyoyi da gindi dukkannin motsa jiki ana yin su ne daga wurin zama: galibi kafa ya ɗaga baya da kuma gefe. Ba za ku yi aiki kawai tsokoki na cinyoyi da gindi ba, har ma da lumbar da tsokoki.

7. Cinya cinya Mat Matsala: cinya na waje (minti 17)

Wani bidiyo don cinya ta waje daga Linda Wooldridge. Dukkanin motsa jiki ana yin su a kwance a gefe: zaku sami wasu motsa jiki masu sauki, amma saboda maimaitawar sakamako yayi kyau.

8. Motsa jiki na Cinya: Cinya na ciki (minti 17)

A wannan motsa jiki na cinya na ciki Linda tana ba da ayyukan da ake yi kwance a gefen ku. Saboda yawan canje-canje iri-iri kuna yin aiki a hankali kan wannan matsalar matsala. Tsoka zata kone!

Motsa jiki don cinya da duwawu ba kaya a gwiwoyinku daga minti 20 zuwa 40

1. 100 Rep kalubalanci masu farin ciki: glutes (minti 20)

A cikin tarinmu zaku sami horo 3 daga Repalubalen Rep 100 (100 maimaitawa na motsa jiki). Shirin don Glutes na gindi ya haɗa da ɗaga kafa da motsa jiki na motsa jiki a ƙafa huɗu da kwanciya a kan ciki. Idan kun kasance kuna son yin aiki da inganci sosai a kan gindi, to wannan bidiyon don ku kawai yake.

2. 100 Cin Kalubale na Cinya: Sashin cinya na waje (minti 23)

A wannan motsa jikin a gefen cinyar aikin yana hada da fitarwa ba kawai ba, har ma da muryoyin kafafuwa na kafafu. Motsa jiki sune ɗaga kafa a cikin yanayi mai kyau a gefen sa, amma a cikin sauye-sauye iri-iri.

3. 100 Rep Challenge Inner Cinya: cinya ta ciki (minti 22)

Rabin farko na wannan motsa jiki don cinya ta ciki yana kwance a baya: za ku hayayyafa ku haye ƙafafunku. Sannan kana jiran masu daga kafa masu bugun kwanciya kwance a gefenka. Ya kammala aikin motsa jiki ta hanyar ɗaga ƙafafu yayin kwanciya a baya.

4. Motsa Jiki na Jiki: ƙananan jiki (minti 39)

A cikin wannan shirin kusan dukkanin darussan an tsara su don yanayin cinya na waje da na ciki. Babban bambancin wannan aikin daga sauran - ana yin dukkan motsa jiki tare da dumbbell don ƙarin ƙarfin hali.

5. Pilates, Bayan Kafa: hamstring (minti 40)

Da wannan motsa jiki na mintina 40 zakuyi aiki da baya da cinyoyi na waje da glute. Linda tana ba da kayan ɗaga kafa da dama da baya.

6. Pilates Abs da Butt Workout: abs da gindi (minti 42)

A wannan wasan motsa jikin gindi ban da za ku yi aiki a kan tsokoki. Don gindi yafi yin ƙafafun kafa a ƙafafu huɗu, zuwa ciki - juyawa da ninka. Ga waɗanda ke da matsalolin baya ko ƙananan baya, wannan bidiyon bai fi kyau ba. Kuna buƙatar dumbbells.

Idan kuna son yin aiki da kyau a ƙasan jikin, to duba:

• Ayyukan ƙananan tasiri na 18 don cinyoyi da gindi daga FitnessBlender
• Manyan bidiyo 20 akan youtube don cinyoyi da gindi ba tare da huhu ba, tsugune da tsalle
• Babban horo na ƙarfi 15 tare da dumbbells don ƙafafu da gindi daga FitnessBlender

Don sautin da ƙara tsokoki, Legafafu da gindi