'Yan mata, ku shirya don ɗaukar nauyi! Za ku iya ƙirƙirar jiki mai ƙarfi, mai lalata da kuma motsa jiki. Mai magana da yawun NPC (kungiyar ginin jiki a Amurka) Lindsay Reni za ta nuna muku yadda ake yin wannan.
About the Author: Lindsay Reni
Mata da yawa suna mafarkin jiki mai ƙarfi da lalata. Kun san yadda na zo ga ƙarshe? Kowace rana ina ganin su a cikin dakin motsa jiki, ba tare da gajiyawa ba suna yin kullun gefe tare da dumbbells kuma suna hawa a kan benci na hyperextension, suna shawo kan zafi. Suna da manufa guda a cikin kawunansu, kuma za su ci gaba da lankwashewa kamar bishiyoyi a cikin guguwa, har sai an cimma wannan buri.
Abin takaici, tare da jikin mace, ba komai ba ne mai sauƙi. Kuna iya lanƙwasa zuwa karaya, amma har yanzu ba a sassaƙa siffar mafarkinku ba, saboda siffofi masu lalata sune sakamakon inganta jiki duka. Siffar chiseled ita ce cikakkiyar haɗin gwiwa na siririn kugu, ƙaƙƙarfan ƙafafu da kafaffen gindi. Don cimma wannan, dole ne ku haɗu da abincin da ya dace kuma ku yi aiki a jikin ku da ƙananan jikinku ba tare da jin tsoron samun ƙwayar tsoka ba. Kuma wani abu guda: dole ne ku ɗaga nauyi a kusurwoyi daban-daban, ba kawai sama da ƙasa ba.
Ma'ana, kuna iya yin mafarkin jikin mai ƙarfi da ruɗi gwargwadon abin da kuke so, amma za ku tsaya har sai kun yarda da aiki mai wahala da gajiyarwa saboda burinku. Ƙirƙirar cikakken adadi yana buƙatar azama, ƙarfin hali, kuzari da horo. Kuma, ba shakka, ba za ku iya yin ba tare da ƙananan motsa jiki marasa tausayi ba.
Ni Lindsay Reni, NPC ce ta motsa jiki ta bikini kuma ina so in gaya muku game da motsa jiki na.
Zan nuna muku irin motsin da kuke buƙatar yin don ƙirƙirar sifofin da ake so. Ƙwayoyin ku, glutes da hamstrings za su kasance a kan wuta, amma za ku zama mataki daya kusa da siffar mafarkinku!
Kuma wani ƙarin gargadi: watakila a cikin sitcom "I Dream of Jenny" Barbara Eden ya gigice tunanin masu sauraro tare da ƙugunta, amma a gaskiya babu genies a cikin kwalban, kuma babu wanda zai cika burin ku a cikin dare. Dole ne ku yi aiki tuƙuru don cimma burin ku na makonni da yawa har ma da watanni! Amma za ku fahimci cewa ƙarshen yana tabbatar da hanyar lokacin da kuka ga jiki mai ƙarfi, mai motsa jiki da sexy a cikin madubi!
Tsarin motsa jiki
Motsa jiki na AB
3 kusanci zuwa 20 rehearsals
Tukwici: Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Tabbatar da nuna kwatangwalo a ƙarshen kowane wakili ko kuma masu sassaucin ra'ayi su ne kawai suke yin aikin. Don yin motsa jiki ya fi wahala, gwada juya gwiwoyi zuwa tarnaƙi.
3 kusanci zuwa 20 rehearsals
Tukwici: kar ku haɗa kafaɗunku don kawo gwiwar gwiwar ku, kuyi aiki kawai tare da abs.
3 kusanci zuwa 20 rehearsals
Tukwici: A cikin wannan darasi, Ina amfani da kettlebell azaman nauyi. Ya fi sauƙi a riƙe shi fiye da babban pancake. Ƙunƙwasa suna daidai da gefen benci, yana ba da damar yin amfani da ƙananan "fulcrum" don horar da obliques.
motsa jiki na ƙafa
6 hanyoyin zuwa 20, 15, 12, 10, 10, 4 rehearsals
Tukwici: Ina son na'urar Smith saboda mataimaki ne mai aminci da abin dogaro. Amma idan ba a cikin dakin motsa jiki, kar ka manta cewa za ka iya squat kusan ko'ina. Squats ba wai kawai sautin tsokoki na ƙafarku ba ne kuma suna ƙarfafa glutes ba, amma suna haɓaka tsokoki na asali. Tabbatar yin zurfi kuma kuyi ƙoƙarin tsayawa a ƙasan batu na akalla dakika ɗaya!
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Tsawon kafa motsi ne mai keɓancewa ga quads. A ƙarshen kowane saiti, Ina yin ƙarin maimaita sauri 5-10 don yin famfo. Tsaya kafafunku a saman tsawo kuma ku ji tsokoki suna ƙone!
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Latsa ƙafa yana aiki da ƙananan jikinka duka. Na'urar tana kawar da buƙatar kiyaye ma'auni, don haka za ku iya mayar da hankali sosai kan yin amfani da nauyi mai nauyi, wanda na ba da shawarar saukewa a hankali kamar yadda zai yiwu.
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Latsa a tsaye shine motsa jiki na da na fi so a ranar motsa jiki na ƙafa kamar yadda a zahiri ya tattara cinyoyina da tsoka. Yayin da nake tura nauyin, na yi ƙoƙarin ɗaga gindina kaɗan don ƙara ɗan matsi daga cikinsu. Ina addu'a don wannan motsa jiki.
motsa jiki na gindi
4 kusanci zuwa 20, 15, 12, 10 rehearsals
Tukwici: Barbell lunges suna aiki da quads, hamstrings, da glutes.
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Ɗauki lokaci tare da wannan darasi. Yi shi a hankali, mai da hankali kan kwangilar tsokoki gluteus. Tsawon lokacin da kuke riƙe nauyi a saman, da sannu a hankali ku koma wurin farawa, da wahala zai kasance ga tsokoki na gluteal.
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Yi amfani da matsayi mai faɗi don wannan motsa jiki. Kada ku daidaita su gaba daya, dan kadan lanƙwasa a haɗin gwiwar gwiwa. Yi ƙoƙarin ɗagawa ta amfani da glutes da tsokoki na baya na cinya.
3 kusanci zuwa 20, 15, 12 rehearsals
Tukwici: Wannan motsa jiki shine jigon horon glute. Mai da hankali kan ɗaga ƙwanƙwasa a kugu. Matse gindinku!
3 kusanci zuwa 20 rehearsals
Tukwici: Yana da sauƙi, amma gwada shi. Anan shine ɗayan mafi inganci atisayen keɓewar glute. Gwada yin shi akan benci ko akan ƙwallon motsa jiki. Kuma don rikitar da abubuwa, haɗa wannan darasi a cikin babban saiti tare da tsawo da tsawo.
3 kusanci zuwa 20 rehearsals
Tukwici: Yawancin lokaci ina ƙare motsa jiki na tare da wannan motsa jiki. Ina aiki don gazawa a hanya ta ƙarshe. Babu nasara ba tare da zafi ba!