Idan kuna son wasan motsa jiki na barnie ko kawai neman tsari mai sauƙi don nau'ikan karatunku na motsa jiki, muna ba ku shawara ku mai da hankali ga youtube channel SummerFit Yarinya. Mawallafinsa, Ba'amurke mai koyar da kansa na sirri Mariel, kafa tashar ka kwanan nan. Koyaya, ta sami nasarar ƙirƙirar wasu motsa jiki masu ban sha'awa waɗanda suka cancanci kulawa.
Mariel tana zaune a Texas kuma ƙwararren mai koyarwa ne kuma mai koyar da motsa jiki. Ita tun tana ƙarama tana yin wasan tsere, don haka zaɓin aiki ya ƙaddara. Kamar yadda ta ce Mariel, burinta shi ne taimaka wa mutane su sami ƙarfin gwiwa, ƙaunaci kanka da jikinku, don jin kaunar wasanni.
Muna ba da motsa jiki na 9 daga SummerFit Girl wanda zai taimaka muku don jan jiki da yin aiki akan yankuna masu matsala a gida. Shirye-shiryen sun kasu kashi biyu: motsa jiki na barnie tare da mai da hankali kan cinyoyi da gindi da tazarar horo tare da girmamawa akan sautin tsoka dukkan jiki.
Motsa jiki mara tasiri na Barnie
Wadannan darussan ana yin su ne musamman wuraren matsala na cinyoyi da gindiamma atisaye don hannu da ciki suma suna cikin shirin. Don motsa jiki kuna buƙatar dumbbells da kujera azaman kayan talla. Impactananan tasiri na aji kuma ya dace da duk matakan dacewa. Masu horo don dacewa ba sa buƙata
1. Cikakken Tsawon Jikin Barre Barre (minti 45)
A farkon rabin bidiyon za ku yi atisayen barnie na cinyoyi da gindi tare da kujera (tsugune da daga kafa zuwa gefe). Sannan zaku motsa jiki tare da dumbbells, na mintina 10 don hannaye, kafadu, kirji da baya. Mintuna 10 na ƙarshe suna kan bene, zaku gudanar da atisaye don ciki da ƙafafu.
2. Cikakken Tsawon Jimlar Jikin Bare # 2 (minti 45)
Wannan zaman yana da tsari iri ɗaya: a farkon fara wasan bidiyo Burnie, sannan motsa jiki tare da dumbbells don sautin makamai sannan kuma motsa jiki a ƙasa. Hakanan zaɓin motsa jiki yayi kamanceceniya da bidiyo na baya, saidai motsi da motsawa a cikin wannan shirin bai dace ba. Wadannan motsa jiki (Jimlar Jikin Bare Jiki da Jimlar Jikin Bayar Jiki # 2) zaka iya canzawa tsakanin su.
3. Cikakken Ajin Cardio Barre Class (minti 45)
Duk da sunan wannan shirin da wuya a danganta shi da cikakken aikin motsa jiki. Mariel ta shirya maku wasu gajerun lokuta na karancin motsa jiki, amma akasarin zaman zai kunshi atisayen barnich ne tare da kujerar kujerar cinyoyi da gindi da kuma motsa jiki na sama. Tsarin shirin yayi kama da bidiyon da ya gabata.
4. Cikakken Tsawon Lafiyar Lafiya: Booty, Abs, Makamai (minti 35)
Wani motsa jiki don duk yankuna masu matsala, wanda kuma ya ƙunshi sassa uku: Ayyukan Barrie, motsa jiki tare da dumbbells don motsa jiki na sama a ƙasa. Shirin yana ɗaukar ɗan lokaci kaɗan fiye da motsa jiki na 3 da suka gabata.
Motsa jiki don duka jiki na mintina 20-30
Duk motsa jiki mai zuwa da nufin Babban asarar nauyi, inganta ingancin jiki mai konewa da sautin tsoka. Bidiyo sun dace da matakin farawa da matsakaici.
1. Jimlar Jikin Gaba Daya - Motsa Jikin Gaba (minti 30)
Wannan aikin tare da dumbbells zai taimaka muku don ƙarfafa tsokoki da sautin jiki duka. Mintuna 10 na farko na Mariel suna ba da squats da huhu haɗe tare da atisaye don makamai da kafaɗu. Mintuna 10 masu zuwa suna kan bene, zaku gudanar da atisaye na kafafu da gindi. Mintuna 10 na ƙarshe waɗanda aka keɓe don motsa jiki don ciki da kuma shimfiɗawa.
2. Jimlar Kayan Kettlebell na Jiki (Mintuna 20)
Aiki mai sauƙi, wanda ya dace har ma da masu farawa. A farkon rabin na Mariel shirya muku karfi motsa jiki da nauyi (squats, matattu, gangara), yayin rabi na biyu na aikin motsa jiki don ƙone calories. Trainingarshen horo akan aikin ƙasa don latsawa.
3. Kickbutt Cardio Kickboxing Motsa jiki (minti 30)
Wancan motsawar motsa jiki mai tasiri ba tare da tsalle ba, huhu da squats suma suna da kyau ga masu farawa. Shirin ya dogara ne akan buga kwalliya, sa'annan ku daga bugun bugun jini, fara aiwatar da asara mai kuma kona yawancin adadin kuzari. Ana iya haɗa wannan bidiyon tare da horo na Bernini ko horo tare da nauyi don sautin tsoka.
4. Jimillar Jikin Konewa & Daidaita Kwallan Kwallan (minti 25)
Amma idan kuna da ƙwallon ƙafa, to lallai yakamata ku gwada wannan shirin don ƙarfafa tsokoki daga SummerFit Girl. An gudanar da zaman a cikin nutsuwa, kuna jiran adawar sauki tare da kwallon da dumbbells. Babban ɓangaren horo yana faruwa a ƙasa, saboda haka yana da aminci ga haɗin haɗin ku.
5. Kiba mai ƙona HIIT Motsa jiki (minti 25)
Da kyau, idan kuna son tazarar bugun zuciya, to ku ba da fifiko ga wannan motsa jiki na mintina 25 don jiki duka. A farkon rabin bidiyo za ku sami tasirin motsa jiki na motsa jiki da motsa jiki tare da girmamawa akan gindi da cinyoyi. A rabi na biyu na motsa jiki yana kan bene musamman don ƙarfafa gindi da latsawa. Don wannan bidiyon ba kwa buƙatar kaya.
Idan kana neman motsa jiki mai inganci don asarar nauyi, kitsen mai da sautin jiki, duba anan ma zabin mu ne:
- Kalubale na 5: shiri uku-zuwa-MMA daga FitnessBlender
- Darasi 14 don gindi da cinyoyi daga Linda Wooldridge ba tare da huhu ba, tsugune da tsalle
- GymVirtual: Wasannin motsa jiki na 10 daga kocin Spain Petri Jordan
- Wasannin motsa jiki na musamman na 12 daga FitnessBlender, tare da ƙarfafa ciki
Impactananan tasirin motsa jiki