Yi bankwana da gindin ku kuma ku sami kyakkyawan gindi ta bin waɗannan manyan darasi na motsa jiki daga Nicole Wilkins, za ku koyi yadda ake gina gindi da toned.

Kadan game da Nicole

Na kasance ina yin gymnastics na kimanin shekaru 13 kuma koyaushe ina sha'awar batutuwan lafiya da dacewa. Lokacin da nake babban shekara ta makaranta, na shiga gasar motsa jiki ta Arnold Schwarzenegger Classic kuma na yanke shawarar zuwa ga wasan karshe na gasar motsa jiki. Sai kawai na kamu da son wannan wasan kuma na gaya wa kaina cewa wata rana ni ma zan shiga irin wannan gasa.

A cikin 2007 na lashe katin IFBB pro (International Federation of Bodybuilding) a cikin Zaɓuɓɓukan Hoto da Fitness! Na kuma kammala BA a Lafiya, Ci gaban Lafiya da Rigakafin Rauni daga Jami'ar Auckland, kuma ina yin horon kan layi tare da Ƙungiyar Lafiya ta Arewa maso Yamma.

Nicole Wilkins Glute Exercise

Dumbbell Bench Rise

Tsaya a gaban dandamalin kwance tare da dumbbells a kowane hannu. Matsa kan dandamali da ƙafa ɗaya, sannan ɗaga ɗayan ƙafar don ku gama motsa jiki da ƙafafu biyu akan dandamali. Sa'an nan kuma, a hankali ka sauke kanka daga dandalin da ƙafar ƙafa ɗaya da kake hawa akan dandalin.

Maimaita motsa jiki, farawa da ɗayan kafa, kuma ci gaba da canza kafafu, komai sau nawa kuke buƙatar maimaita motsa jiki. Kada ku yi gaggawa, kada ku hanzarta motsa jiki. Yi motsa jiki daidai. Mataki ɗaya da ba daidai ba ya tashi kuma zaku iya karkatar da idon ku!

Huhun baya

Tsaya tare da ƙafafunku nisan kafada kuma ku riƙe barbell tare da baya na kafadu. Fara motsa jiki ta hanyar mayar da ƙafa ɗaya kamar yadda idan kuna ɗaukar mataki baya. Lunge da kyau don shimfiɗa tsoka da kyau.

Komawa wurin farawa kuma maimaita motsa jiki a ɗayan kafa. Rike baya baya yayin da kuke motsa jiki. Kar ku manta da dumama tsokoki na ƙafarku sosai kafin fara aikin; domin ba ma so mu ji rauni a karon farko da muka mike.

Lunge zuwa gefe

Miƙe tsaye, ɗauki dumbbells a hannunku. Ɗauki mataki zuwa dama tare da ƙafar dama, kiyaye yatsun kafa a mike kuma ƙafar ƙafarka. Zauna a kan kafar dama; Kafarka ta hagu yakamata ta kasance tana mikawa. Squat a hankali kamar yadda zai yiwu.

Riƙe wannan matsayi na daƙiƙa 2. Komawa wurin farawa kuma maimaita motsa jiki a ɗayan kafa. Tabbatar cewa gwiwa a gefen "aiki" yana bayan yatsun kafa. Har ila yau, tabbatar da cewa ɗayan ƙafar ya kasance mai tsawo, baya yana tsaye, kuma kirji yana kallon gaba. Kada ku yi billa lokacin da kuke yin huhu.

Hyperextension

Duk da cewa ana kiran wannan motsa jiki yawanci motsa jiki na baya, hyperextension yana aiki da kyau don ƙarfafa ƙwayar gluteus. Kwance fuska a kan inji. Sanya saman cinyoyin ku akan kushin lebur da bayan kafafun ku a ƙarƙashin madafan zagaye. Mikewa jikinka yadda babban jikinka ya tashi sama da shimfidar lebur.

Sanya hannayenka a bayan kai ko giciye akan ƙirjinka. A kowane hali, fara motsa jiki daga daidai wurin farawa. Lanƙwasa gaba a kugu har sai jikinka ya kasance a kusan kusurwar digiri 90. Rike cinyar ku da tsokoki masu ƙarfi yayin da kuke komawa wurin farawa.

Pumping the buttocks – shirin daga Nicole Wilkins