Motsa jiki 20 don siririn jiki da kyawawan gindi tare da ƙungiyar motsa jiki

Fitnessungiyar motsa jiki shahararren kaya ne a gida. Wannan yana da matukar dacewa, karami da ingantaccen fadada, wanda zai taimake ku yin aiki a kan jijiyoyin dukkan jiki, amma musamman a kan cinyoyi da gindi.

Fitnessungiyar motsa jiki zoben da aka yi da latex, wanda aka sa a ƙafa kuma yana haifar da ƙarin juriya ga tsokokin cinyoyi da gindi. Fitnessungiyar motsa jiki na iya yin motsa jiki don jikin sama, sanye da roba a hannuwanku ko kuma riƙe shi a hannunka. Wannan lissafin baya ɗaukar sarari da yawa, mai sauƙin ɗauka, nauyin da ke kan tsokoki da yake ba ku mai ban mamaki kawai!

Darasi tare da ƙungiyar motsa jiki + inda zan saya

Yi amfani da ƙungiyoyin motsa jiki:

• Kayan aiki mara nauyi da karami, kada ku dauki sarari da yawa
• Amfani ga sautin tsoka da kawar da yankuna masu matsala
• Ayyuka da yawa tare da ƙungiyar motsa jiki da aka yi a ƙasa, don haka sun dace da mutanen da ke fama da matsalolin haɗin gwiwa da jijiyoyin varicose
• Akwai matakai da yawa na juriya gwargwadon yanayin lafiyar ku da ƙungiyoyin tsokoki
• Arha a farashin (a cikin kewayon 1000 rubles, zaku iya siyan bandan roba 4-5 na juriya daban-daban)
• Cikakken kaya ga yan mata, saboda yana taimakawa aiki gindi da cinyoyi ba tare da ma'auni masu nauyi da injunan motsa jiki ba
• Fitness na roba makada don motsa jiki mai dadi a gida

Yawancin shirye-shiryen masu zuwa waɗanda aka kirkira don sautin jiki da ƙarfafa tsokoki. Wasu daga cikinsu kuma sun haɗa da motsa jiki mai ƙarfi wanda zai ba ka damar ƙara yawan amfani da adadin kuzari da kuma saurin saurin kuzari. Lura cewa ba duk bidiyoyin da aka gabatar bane ke dumama kuma suna kamawa. Idan kana son dumi mai kyau kafin motsa jiki da kuma mikewa bayan, to duba abubuwan da muka zaba na motsa jiki:

• Dumi-dalla kafin horo: zaɓi na atisaye
• Mikewa bayan motsa jiki: zaɓi na motsa jiki

Motsa jiki tare da bandin roba mai dacewa a cikin Rashanci

Muna ba ku babban zaɓi na wasan motsa jiki tare da ƙungiyar motsa jiki a gida cikin Rashanci da Ingilishi wanda zai taimake ku damar yin aiki a kan wuraren matsalolin cinya da gindi da duka jiki. Tsawon bidiyo na mintuna 10-40, zaku iya haɗar da zaman horo da yawa a tsakanin su ko aiwatar da saiti ɗaya a laan laps. Muna ba da shawarar cewa kayi ma'amala da madaurin roba mai dacewa Sau 3-4 a sati tsawon minti 30-45 don kyakkyawan sakamako.

TOP 50 mafi kyawun masu horarwa akan YouTube

1. Ekaterina Kononova, Horar da dukkan jiki da roba (minti 15)

A cikin wannan shirin zaku motsa jikin ku duka, gami da yanayin haɗin gwiwa, wanda ƙungiyoyin tsoka da yawa suke aiki a ciki. Da farko, zaku sami exercisesan motsa jiki (ja gwiwa zuwa gwiwar hannu, kafa kafa + tsugunne, hawa mataki), motsa jiki don makamai da baya (ɗaga hannuwan hannu zuwa tarnaƙi, jawo gum a gangara), motsa jiki don ciki da haushi (keke, almakashi, mai hawa a madauri).

Motsa jiki ba tare da tsalle da gudu daga Ekaterina Kononova ba

2. Ekaterina Kononova, Horo tare da bandin roba da igiya (minti 25)

Ekaterina Kononova kuma ya kirkiro jerin ingantattun horo tsakanin tazara tare da ƙungiyar motsa jiki da igiyar tsalle. A cikin waɗannan shirye-shiryen zaku sauya sassan zuciya tare da igiyar tsalle don asarar mai da ɓangarori tare da haɓakar roba mai dacewa don sautin tsoka. Wannan hanyar zata baka damar kawar da kitse mai yawa kuma matse jiki cikin kankanin lokaci ta amfani da kayan aiki masu sauki da kuma nauyi. Idan ba ku da igiya, kuna iya yin tsalle-tsalle na yau da kullun ko gudu a wurin ba tare da igiya ba. A cikin jerin waƙoƙin ya ƙunshi bidiyo 4, zaku iya canzawa tsakanin su ta danna kan sandunan kwance 3 a kusurwar dama ta sama.

3. Anelia Skripnik: Horo tare da bandir na roba don cinyoyi da gindi (minti 10)

Yawancin zaman horo tare da ƙungiyar motsa jiki suna da Anelie Skripnik, wanda ke jagorantar tashar youtube Fitnessomaniya. Dukkansu an sadaukar dasu ga manyan ɓangarorin mata na jiki: kwatangwalo da gindi. Kuna iya canza su ko haɗa su a cikin ingantaccen tsari na tsawan minti 45. A cikin wannan bidiyon, mintuna 13 sun haɗa da squats, hawa mataki, gada, ƙafafun ɗaga almakashin gefen-gefe.

4. Anelia Skripnik: Horarwa tare da bandin roba don kyalli (minti 22)

A wannan motsa jiki na motsa jiki don cinyoyi da gindi ya haɗa da waɗannan darussan masu zuwa: squats tare da digiri 180 yayi tsallake digiri 180, tsalle tsalle, ƙafafun ƙwace baya, ɗaga ƙafafun kwance a gefenta. Dukkanin motsa jiki ana yinsu tare da ƙungiyar motsa jiki. Motsa jiki da ke karkatar da ƙafafunku kuna iya buƙatar kujera ko kayan ɗaki a matsayin kayan talla.

5. Anelia Skripnik: Horarwa tare da bandin roba don kyalli (minti 22)

A cikin wannan motsa jiki don cinyoyi da gindi ya haɗa da waɗannan darussan masu zuwa: motsa motsa jiki, hawa mataki, ɗaga ƙafafu kwance a ciki a cikin bambancin da yawa.

20 TABATA horo daga Anelie Skripnik

6. Horarwa akan dukkan jiki tare da makadai masu motsa jiki (minti 13)

Amma wannan ɗan gajeren aikin yana da ban sha'awa saboda ana yin atisayen tare da ƙungiyoyin motsa jiki biyu. A rabin farko na bidiyon dole ne kuyi aiki na sama da ƙananan jiki lokaci guda. Misali, zaku ɗauki ƙafa zuwa gefe kuma a lokaci guda don sassauta cingam ɗin. A rabi na biyu na darussan suna kan bene mafi yawa tare da mai da hankali kan ciki da tsokoki (madauri, jirgin ruwa, hawan jini).

7. Motsa jiki tare da kungiyar motsa jiki domin rage kiba da sauti (minti 25)

Wannan shirin yana da ƙoshin mai, don haka zai dace da waɗanda suke son rasa nauyi. Kuna jiran aikin motsa jiki mai tsanani, don haka kuna iya amfani da danko na ƙarancin juriya. Yawancin motsa jiki suna ƙunshe da ƙungiyoyin tsoka da yawa na sama da ƙananan jiki, yana taimakawa ƙona ƙarin adadin kuzari da tsokoki. Ari, kuna buƙatar dumbbells masu haske don kilogiram 1-3.

8. Fitberry: An saita tare da zaren roba (minti 30)

Ba shi da kwafin sauti mai kyau, amma cikakken motsa jiki ne don rage nauyi ga minti 30. Masu horarwa ba kawai bayarda takalmin katako bane, har ma da motsa jiki tare da ƙungiyar motsa jiki. Shirin yana da kuzari sosai, ana aiwatar dashi cikin sauri wanda zai taimaka muku ƙona ƙarin adadin kuzari. Mintuna 10 na ƙarshe na zaman sun haɗa da ƙananan tasirin tasirin da ake yi a ƙasa.

Motsa jiki tare da ƙungiyar motsa jiki a Turanci

1. Motsa jiki tare da ƙungiyar motsa jiki tare da Tracey Steen daga minti 20 zuwa 60

Ana ba da nau'ikan motsa jiki iri-iri tare da ƙungiyar motsa jiki a tashar Tracey Steen. Tracy tana ba da cikakken horo na 8 daga minti 20 zuwa 60 na duk jiki, kuma daban don ƙyamar. Koci yana nuna darasi a cikin gida na yau da kullun, amma hakan bai shafi ingancin shirye-shiryen ba. Za ku sami saiti mai tasiri sosai tare da ƙungiyar motsa jiki, wanda zaku iya kawar da yankuna masu matsala cikin ƙanƙanin lokaci. A cikin jerin waƙoƙin ya ƙunshi bidiyo 8, zaku iya canzawa tsakanin su ta danna kan sandunan kwance 3 a kusurwar dama ta sama.

2. Tone It Up: 2 ​​motsa jiki tare da madaidaicin roba band for 13 minti

Masu horarwa masu kayatarwa daga Tone It Up suna baka gajeren bidiyo guda biyu tare da ƙungiyar motsa jiki. Wasan motsa jiki na farko ya haɗa da motsa jiki don duka jiki, gami da ƙafa, hannu, ciki har ma da motsa jiki na zuciya. Shiri na biyu ya kunshi aiki mai karfi akan tsarin murdedeji, amma kuma bangaren kasan zai kasance cikin tashin hankali koyaushe.

Wasannin bita da sake motsa jiki sun yi bitar shi

3. Katie Austin: Motsa jiki 2 tare da amintaccen roba na mintina 5

Ba ku gajeren bidiyo guda biyu tare da ƙungiyar motsa jiki daga Cathy Austin, ɗiyar mashahurin kocin Denise Austin. Katie tana ba da darasi na ƙananan tasirin motsa jiki don yankunan matsala: ƙafa, gindi da ciki. A cikin bidiyo na farko kuna jiran waɗannan darussan: ƙafafun sata a cikin madauri, ƙafafun yana ɗaga duka huɗu, Keke, gada, karkatarwa. A bidiyo na biyu: ɗaga ƙafafu a cikin rabin squat, satar ƙafafu a cikin rabin squat, ƙwace ƙafafun baya, ɗaga ƙafafun a cikin gada, ɗaga ƙafafu a cikin gada. Za a iya yin duka bidiyon ɗaya bayan ɗayan a cikin laan laps.

4. Linda Wooldridge: motsa jiki na 2 tare da kungiyar motsa jiki na tsawan mintuna 30-40

Idan kun kasance aikin hana motsa jiki, ku kula da waɗannan bidiyo biyu daga Linda Wooldridge. Yana bayar da kyawawan atisaye tare da bandirin roba mai motsa jiki a ƙasa tare da ɗorawa mara tasiri a ƙananan gaɓoɓi, wanda ke da amfani ga mutanen da ke fama da matsalolin gwiwa da jijiyoyin jini. Dukkanin motsa jiki sun hada da motsa jiki da dama na ciki, kafafu da gindi a cikin salon Pilates.

Horar da Linda Wooldridge don cinyoyi da gindi

5. Horon sama da kasa na tsawan minti 30

Aikin motsa jiki mai ɗorewa mai ɗorewa sosai don babba da ƙananan jiki yana ba da tashar Booty Bands. A cikin bidiyo na farko kuna jiran aikin bene na kwatangwalo da duwawu a wurare daban-daban: a kan dukkan huɗu, a ciki, a gefe, a baya (aminci ga gwiwoyi). Tsoka zata kone! Wasan motsa jiki na biyu ya haɗa da motsa jiki don hannuwanku, baya da kirji - ɗayan mafi kyawun bidiyo akan jikin sama tare da ƙungiyar motsa jiki.

6. Rebecca Louise: Motsa jiki tare da bandirin roba a kasa (minti 10)

Wannan aikin motsa jiki daga Rebecca Lewis ya kasance a ƙasa kuma ya haɗa da bambancin gadoji don ingantaccen haɓakar tsokoki na gindi, kwatangwalo da 'yan jaridu, da ɗaga kafafu kwance a gefenku. Ana iya amfani da bidiyo azaman plementarin zuwa horo na asali don aikin haɓaka tsokoki na gluteal.

7. Nicole Steen: Motsa jiki tare da bangon roba a kasa (mintina 15)

Wani gajeren motsa jiki a ƙasa don gindi da mai koyarwa Nicole Steen ya miƙa. Babban ɓangare na darussan da aka yi a cikin matsayi akan ƙafafu huɗu kuma kwance a gefenku. Ba za ku yi aiki kawai ba, amma har da cinyoyin waje da na ciki. Wannan bidiyon tayi kyau tare da shirin da ya gabata daga Rebecca Lewis.

Motsa jiki daga Nicole Steen don kwankwaso da gindi

8. Popsugar: Motsa jiki tare da bangon roba a kasa (minti 10)

A wannan gajeren motsa jiki tare da ƙungiyar motsa jiki ana yin dukkan motsa jiki kwance a gefenku. Shirin gajere ne sosai, amma zaku yi aiki a kan tsokokin cinyoyi da gindi, musamman a cinyoyin waje da na ciki.

Dubi kuma:

• Kayan aikin motsa jiki don motsa jiki na gida: cikakken bita
• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
• FitnessBlender uku shirye - yi motsa jiki don asarar nauyi
• Abincin da ya dace: ta ina zan fara? Cikakken jagora kan sauya sheka zuwa PP!

Kafafu da gindi, Tare da kaya