Motsa jiki don jikin sama (hannaye, kafadu, kirji, ciki, baya): shiri don masu farawa (Rana ta 4)

Ci gaba da yada atisayen daga hadaddun masu farawa wanda ya haɗa da 6 motsa jiki daban-daban. An tsara su ne don waɗanda suke son rage kiba da haɓaka ƙimar jiki. Kuna iya gudanar da shirin, idan kuna fara motsa jiki ko kuma kuna dawowa ga dacewa bayan dogon hutu.

A ƙasa akwai motsa jiki don kwana na huɗu na horo - horo don jiki na sama (makamai, kafadu, ciki, baya, kirji).

Motsa jiki don masu farawa: kwatancen

1. Muna ba ku shirye-shiryen shirye-shirye guda 6:

  • MON: Motsa jiki don ƙananan jiki (cinyoyi da gindi)
  • W: Horon tazara don rage kiba da sautin jiki
  • WED ƙananan tasirin motsa jiki na motsa jiki ba tare da tsalle ba
  • TARAWA: Aikin motsa jiki na sama, an gabatar da shi a ƙasa
  • FRI: horon kewaye akan wuraren matsalar
  • SB: Miƙa dukkan jiki

Maimaita shirin na makonni 6-8, a wannan lokacin, zaku iya rage adadin don kawar da kitse mai yawa, haɓaka ƙarfin hali, ƙarfafa hannaye, kirji, ciki, cinyoyi, gindi. Wannan saitin motsa jiki zai taimaka muku cikin nutsuwa shiga tsarin dacewa.

2. Tsawon lokacin horon 30 minutes, ciki har da dumi na mintina 5 da miƙawa na mintina 5. Wato, tsawon lokacin horo na asali ba tare da dumi da miƙawa ba mintuna 20 ne. Lokaci ne cikakke ga masu farawa waɗanda zasu ba da izinin aiki akan ƙwayoyin da ake niyya kuma kada su wuce su cikin lodin.

3. An tsara horon matakin farko da matsakaita na lafiyar jiki. Wasu motsa jiki suna da wahala sosai saboda haka zaku iya cigaba daga mako zuwa sati. Bayanin ya kuma ba da saukakken tsari, amma a hankali ya kamata ku yi niyyar yin atisayen asali ba tare da canji ba. Koyaushe zaku iya rikitar ko saukaka aikin, idan kun canza adadin maimaitawa ko motsa jiki na lokaci.

Dubi kuma:

  • Manyan darussan 30 zuwa siririn ƙafafu
  • Manyan ayyuka 50 na gindi
  • Cananan crunches 30
  • Shirye-shiryen ba tare da tsalle ba don 'yan mata na kwana 3
  • Shirin maza ba tare da kayan aiki ba 3 kwana
  • Shirye-shiryen maza tare da dumbbells 3 kwanaki

4. Don horo zaku buƙaci Mat da wasu sarari kyauta a cikin ɗakin. Ba a buƙatar wasu ƙarin kayan aiki ba. Ba da shawarar horarwa a cikin takalmin gudu da tufafi masu motsa jiki waɗanda aka yi su da kayan ƙasa.

Yadda za a zabi takalmin gudu don dacewa

5. Duk motsa jiki rashin tasiri, yi ba tare da tsalle ba. Shirin ya dace da waɗanda suke so su rage kiba, ƙona kitse da ƙara matse jiki.

Motsa jiki don na sama, wanda aka bayar a ƙasa ya ƙunshi waɗannan sassan:

  • Dumi-dumi (minti 5)
  • Zagaye na farko: An maimaita motsa jiki 7 a zagaye biyu (~ Mintuna 10)
  • Zagaye na biyu: An sake yin atisaye 7 a zagaye biyu (~ Mintuna 10)
  • Mikewa (minti 5)

7. Motsa jiki don saman jiki ya hada da motsa jiki wanda zai baka damar aiki da kungiyoyin tsoka da yawa. Inarfafawa a cikin wannan shirin shine akan ɓangaren sama na jiki (makamai, kafadu, kirji, baya, ciki), amma har ila yau aikin ya haɗa da ƙananan ɓangaren jiki, kodayake zuwa ƙaramin mataki. Babu wadatar zuci kamar haka, amma saboda saurin sauyawar motsa jiki, bugun zuciyar ka zai kasance mai tsayi a cikin azuzuwan da zasu taimake ka ka ƙona ƙarin adadin kuzari.

8. Ana iya aiwatar da wannan shirin ta lokaci ko ta hanyar yawan wakilan da kuka zaba. Idan kana son yin wannan motsa jiki na tazara don ragin nauyi a kan kudi na, ainihin adadin maimaitawar da aka nuna a ƙasa a cikin bayanin kowane motsa jiki. Da fatan za a lura, game da motsa jiki akan asusu ba tare da wani lokaci ba jimlar lokacin shirin zai iya bambanta, saboda saurin motsa jiki zai kasance na mutum ne. Kada ku yi babban hutu tsakanin atisaye, idan kun yi horo a kan kuɗi, zai rage tasirin aji.

9. Idan kana son yin horo a lokacin, ana yin motsa jiki a duka zagaye a cikin kewaye 30 seconds aiki / 10 seconds huta. Ie sakan 30 kuna yin motsa jiki da aka bashi bayan dakika 10 hutawa kuma ku shirya don motsa jiki na gaba, to sakan 30 kuna yin wannan motsa jiki, da dai sauransu. Tsakanin zagaye, zaku iya yin hutu mafi tsayi, misali, sakan 30 - mai da hankali kan ikonsu . Don aiki a kan mai ƙidayar lokaci, zazzage aikin don wayarka (misali, Tabata Mai ƙidayar lokaci) ko kunna bidiyon da aka gama tare da mai ƙidayar lokaci:

Lokaci na tazara 30 Seconds / 10 Seconds sauran [Mai rai]

10. A hankali jiki yana saba da ɗaukar kaya, don haka a nan gaba muna buƙatar matsawa zuwa ga ƙarin rikitarwa da shirye-shirye masu ƙarfi.

Dumama

Warm up wani bangare ne na tilas na horo, kar a rasa shi a kowane hali. Warm-up zai shirya tsokoki da zuciyar ku don ɗaukar nauyi, haɓaka wurare dabam dabam, dumi jiki, wanda zai taimaka wajen gudanar da horo yadda ya kamata.

Ya kamata ɗumi-dumi ya gudana cikin sauri, aikinku shine dumama jiki. Da darasi a cikin dumi-up gudu don dakika 30 ba tare da hutawa tsakanin motsa jiki ba.

Aikin motsa jiki ya haɗa da darussan masu zuwa:

  1. Hanya ya juya: a 15 juyawa a kowane shugabanci (sakan 30)
  2. Juyawar hannaye don juyawa 15 a kowane shugabanci (sakan 30)
  3. Juyin gwiwar hannu: don juyawa 15 a kowane shugabanci (sakan 30)
  4. Juya jujjuya al'amarin: don 10 ya juya a kowane shugabanci (30 seconds)
  5. Lankwasawa zuwa ƙafa: 8 lanƙwasa zuwa kowane gefe (sakan 30)
  6. Ilasa zuwa gefe: 15 lanƙwasa zuwa kowane gefe (sakan 30)
  7. Raba hannaye zuwa gefe: 15 sau kowane gefe (30 seconds)
  8. Mataki zuwa gefe tare da lankwasa hannaye: Sau 15 a kowace kafa (30 seconds)
  9. Mataki zuwa gefe tare da fadada hannaye: Sau 15 a kowace kafa (30 seconds)
  10. Yin tafiya tare da tsallake hannaye: Sau 15 a kowace kafa (30 seconds)

1. Juyawar kafadu

Fara horo tare da dumi kafadu. Tsaya kai tsaye tare da kafa kafada nisa baya. Yanzu juya kafadu gaba, zuwa, baya, ƙasa. Yi ƙarfin motsa jiki, matsar da kafaɗun kafada tare lokacin da kuka ɗaga kafaɗunku baya. Kar ka manta da yin juyawa a cikin kishiyar shugabanci.

Nawa: don juyawa 15 a kowane shugabanci (jimlar 30 juyawa), ko sakan 30.


2. Juyawar hannaye

Tsaya tsaye. Ja hannunka sama ka fara juya su a da'irar. Ji yadda jikinka ya fara dumama. Da farko yi juyawar makamai a gaba, sannan baya.

Nawa: don juyawa 15 a kowane shugabanci (jimlar 30 juyawa), ko sakan 30.


3. Juyawar gwiwar hannu

Tanƙwara hannayenka a gwiwar hannu don kafadu (ɓangaren hannu sama da gwiwar hannu) su yi daidai da bene. Yanzu juya juwan gwiwar ku a cikin da'irar, juya juzu'in gwiwar hannu da gaban hannu. Da farko ayi juyawa gaba, sannan a dawo.

Nawa: don juyawa 15 a kowane shugabanci (jimlar 30 juyawa), ko sakan 30.


4. Juya gidajen

Narke hannaye a cikin ɓangarorin, dole ne su kasance a layi ɗaya da bene. Fara juya jiki zuwa gefe, juya muryoyin ciki da baya. Gwaninka zai yi aiki sosai a lokacin wannan motsa jiki, saboda haka yana da mahimmanci a miƙa tsokoki kafin aji.

adadin: 10 karkatarwa a kowace hanya (jimillar juyi 30), ko sakan 30.


5. Gangaren zuwa ƙafa

Bar hannayen ka a miƙe. Fara fara karkata, ƙoƙarin taɓa hannaye zuwa ƙasa. Ba Kruglaya ba, dawo da kafaɗun kafaɗa tare, shimfiɗa tsokoki a bayan cinya, baya, kafadu, hannaye.

Nawa: 8 lanƙwasa zuwa kowane gefe (duka gangare 16) ko sakan 30.

6. Tsarkaka zuwa gefe

Sanya hannaye a kwatangwalo. Fara fara jujjuya juzu'i zuwa gefe tare da ɗaga hannunsa sama. Ja zuwa ga shugabanci ba wuyan wuya da jiki gaba daya. Theashin ƙugu ya zauna daram.

Nawa: 15 lanƙwasa zuwa kowane gefe (duka gangare 30) ko sakan 30.


7. Yawaita hannu da hannu

Bar hannaye suna kwance akan bel. Yada ƙafafunku sosai kuma fara ɗauke hannayen zuwa garesu a matakin kirji. Juya jikinka, murguda kugu.

Guda nawa: Maimaita 15 a kowane bangare (jimlar maimaita 30) ko sakan 30.


8. Matakai zuwa gefe tare da lanƙwasa gwiwar hannu biyu

Mafi kyawu har yanzu dumama jiki ta hanyar yin wasu atisaye wanda ya shafi manya da ƙananan jiki. Lanƙwasa gwiwar hannuwanka ka ɗaga su don hannayen sun yi layi ɗaya da bene. Mataki zuwa gefe a cikin yanayi mai motsawa, lokaci guda yada hannayen hannu zuwa ga ɓangarorin, kusantar da su kusa da juna. Wannan babban motsa jiki ne don dumama tsokokin kirji da tsokoki na kafaɗu.

Nawa: 15 matakai a cikin kowane shugabanci (duka matakan 30), ko 30 seconds.


9. Mataki gefe daga miƙe hannunka

Ci gaba da matakan gefe, amma canza motsi na jikin sama don dumama biceps da triceps. Mataki a wuri yayin lankwasawa da kwance hannu. Lokacin daidaita hannayenka ka ja da baya a bayan bayanka. Tsokokin hannu zasu shiga cikin yawancin atisaye, saboda haka yana da mahimmanci a gare su da kyau su miƙa kafin motsa jiki.

Nawa: 15 matakai a cikin kowane shugabanci (duka matakan 30), ko 30 seconds.


10. Ya dauke gwiwowinsa tare da hannaye

Fara tafiya a wuri, ɗaga gwiwoyi sosai zuwa cinya a layi ɗaya tare da bene. Lokaci guda tare da tafiya ɗaga hannaye a buɗe (kawo scapula tare) kuma haɗa su tare a matakin kirji (kamar yana ƙoƙarin rungumar kansa).

Nawa: 15 matakai a cikin kowane shugabanci (duka matakan 30), ko 30 seconds.

Motsa jiki don saman jiki: zagaye 1

Wasan zagayen farko na motsa jiki na sama yana ɗaukar mintuna 10. Wannan zagaye ya kunshi darussa daban-daban guda 7 wadanda aka maimaita sau biyu. Kowane zagaye yana ɗaukar kimanin minti 5.

Ana yin motsa jiki a cikin kewaye 30 seconds aiki / 10 seconds huta. Kuna iya gudu ba tare da wani lokaci ba, kuna ƙidaya yawan maimaitawa.

A zagayen farko sun hada da wadannan darussan:

  1. Ilunƙwasa zuwa gwiwar gwiwa: don 13 reps a kowane gefe (30 seconds)
  2. Madauri tare da taɓa taɓawa: Maimaita 10 a kowane gefe (sakan 30)
  3. Karkatawa tare da ƙafafu da aka ɗaukaka: 20 reps (sakan 30)
  4. "Karnin farauta": 18 reps (sakan 30)
  5. Katako na gefe a gwiwoyi: 18 reps (sakan 30)
  6. Janye kwatangwalo zuwa ciki rabin zama ne: Maimaita 15 a kowane gefe (sakan 30)
  7. Mai iyo: don maimaita 10 a kowane gefe (sakan 30)

Maimaita motsa jiki sau biyu. Tsakanin zagaye ya huta na sakan 30-60. Darasi # 4 da # 5 a da'irar farko da akayi a gefen dama, a da'irar ta biyu a gefen hagu.

1. ilunƙwasa zuwa gwiwar gwiwa

Me: Wannan atisayen an shirya shi ne don karin bayani game da tsoffin tsokoki na ciki da kugu. Bugu da ƙari, za ku haɗa da aikin ƙafafu, musamman ma yankin breeches.

Yadda ake yi: Tsaya madaidaiciya tare da ƙafa kaɗan kaɗan, makamai sun lanƙwasa a gwiwar hannu kuma ku haye a bayan kansa. Sanya lankwasa a gwiwa dama zuwa dama ka daga shi sama. Lokaci guda, karkatar da gangar jikinka zuwa dama, kana kokarin kaiwa gwiwar hannu zuwa gwiwar kafa da aka daga. Yi madadin a bangarorin biyu.

Zaɓin mara nauyi Kuna iya karkatarwa zuwa gefe ba tare da ɗaga ƙafa ba.

Yadda ake cim ma: don reps 13 a kowane gefe (jimlar reps 26) ko sakan 30.

Yadda ake cire kitsen ciki: tukwici da motsa jiki


2. Madauri tare da taɓa taɓawa

Me: Wannan babban motsa jiki ne na aiki ga dukkan jiki yana mai da hankali kan ciki, baya da makamai. Hakanan wannan aikin yana da kyau don shimfiɗa kashin baya da haɓaka matsayi.

Yadda za'a samu: shiga cikin matsayi a kan hannaye. Ara ciki, daidaita bayanka, ƙananan baya baya tanƙwara ko tanƙwara. A kan isar da numfashi, ɗaga ƙashin ƙugu sama, bincika jiki da ƙara matse hannu zuwa ƙafa a kan kishiyar kafa. A cikin mawuyacin hali tabbas za ku tsaya a cikin yanayin kare mai fuskantar ƙasa. A cikin wannan motsa jiki, yana da mahimmanci kada a zagaye baya, yi ƙoƙarin jan kashin baya. Hakanan kada ku durƙusa gwiwoyinku, kuna sanya damuwa a kan ƙashin ƙugu. Maimaita madadin a bangarorin biyu.

Fitilar mara nauyi: don sauƙaƙa wannan aikin a jikin ku na sama, kai hannu zuwa ƙafa, da kuma cinyar ƙashin kafa.

Yadda ake yi: Maimaita 10 a kowane gefe (duka 20 reps), ko sakan 30.


3. Murzawa tare da daga ƙafafunku

Menene: Crunches motsa jiki ne na yau da kullun, don haka zai zama laifi idan ba a haɗa su a cikin shirin na jikin sama ba. Bari muyi aiki akan wannan darasi saboda ƙafafun da aka ɗaga.

Yadda ake yi: Kwanciya a bayanka tare da miƙa hannunka a bayan kai, jiƙaƙƙun ciki, ƙananan baya da ƙarfi an matsa shi zuwa ƙasan. A kan fitar da iska, daga daga bene, babba baya, kasan baya ya zauna a kasa. Gwiwar hannu ya ci gaba da dubawa zuwa gefen kishiyar, ja su zuwa ƙafa. A cikin wannan darasi, yana da matukar mahimmanci a latsa ƙananan baya zuwa ƙasa a kan dukkan matakan motsa jiki. Idan kun ƙirƙira yarda tsakanin baya da bene, to duk nauyin ya sauka akan ƙananan baya. Kuma wannan, na farko, mara amfani, kuma abu na biyu, aikin ya daina yin tasiri.

Zaɓin mara nauyi A cikin sigar haske na wannan aikin a latsa, ƙananan ƙafafunku zuwa ƙasa.

Yadda za a yi: 20 reps ko 30 seconds.


4. "Mafarautan kare"

Me: Wannan aiki ne mai sauƙi kuma mai matukar tasiri don rashi, baya da matsayi, tare da haɓaka daidaito da tsokoki masu daidaitawa.

Yadda ake yi: Tsaya a kowane ƙafa huɗu, zane a hannu da gwiwoyi. Iftaga hannun dama da ƙafa na hagu sama sama yadda ya kamata. Matsayi ne na asali. A exhale scrotitis baya kuma tanƙwara kafa da hannu don gwiwar hannu ya taɓa gwiwa. Komawa zuwa wurin farawa. Ci gaba da yin wannan motsa jiki a gefe ɗaya, a zagaye na biyu, gudu zuwa wancan gefen.

Fitilar mara nauyi: Yi wannan aikin a cikin bambance-bambancen tsaye, riƙe matsayin ma'auni, tare da hannayensu da ƙafafunsu.

Yadda ake yi Maimaitawa 18 ko dakika 30. A zagaye na biyu, yi aikin a ɗaya gefen.

TOP 30 motsa jiki tsaye


5. Allon gefe a gwiwa

Menene: katako na gefe yana ɗayan motsa jiki mafi inganci don ƙwanƙwasa tsokoki na ciki da ɗamarar kafaɗa. Amma yana daya daga cikin mawuyacin wahala ga masu farawa. Idan tsoffin jijiyoyinku ba su da ƙarfi, to za ku yi matukar wahala ku ci gaba da daidaitawa a cikin katako na gefe. Wannan shine dalilin da ya sa muke ba ku zaɓi na katako na gefe a gwiwoyina, wanda ba shi da tasiri ƙwarai don haɓaka ɓangaren sama.

Yadda ake yi: Kwanta a gefen dama, yin gini a gaban goshin dama, hannun hagu yana kan kugu. Kafa na dama ya lankwasa a gwiwa, kwankwason kwance a kasa, an ja kafafu baya. Legafa na sama na hagu ya cika sosai kuma yana kan ƙafa. A kan numfashi ka daga ƙashin ƙugu kamar yadda mai yiwuwa, Yin kwangilar tsokoki na ciki. Kar a mamaye jiki gaba da baya, jiki yana riƙe da madaidaiciyar layi. Riƙe na biyu a saman matsayi kuma sauko baya zuwa bene.

Zaɓin mara nauyi A cikin sigar haske ta wannan aikin domin jikin na sama ya tsaya a tsaye, katako na gefe, an daga jiki, an ja ƙashin ƙugu.

Yadda ake yi Maimaitawa 18 ko dakika 30. A zagaye na biyu, yi aikin a ɗaya gefen.


6. Jan gwatso zuwa ciki rabin zama ne

Me: Wannan babban motsa jiki ne don ƙananan ciki da ƙananan, wanda ke ba da ƙaramin nauyi a kan Sashin kashin baya. Idan kun ji zafi na baya, wuya ko baya bayan horo a latsawa, to wannan aikin zai zama kyakkyawan madadin don yin famfo tsokoki na ciki.

Yadda ake yi: Zauna a ƙasa, tanƙwara ƙafa a gwiwoyi, ɗaga hannuwanku sama da kai. Littlean ƙin yarda da madaidaiciyar baya da ta gabata. Matsayi ne na asali. Ja cinya zuwa ciki, yayin rage hannaye zuwa gwiwoyi. Jin yadda ake aiki da tsokoki. Maimaita madadin a bangarorin biyu. Yi aiki cikin kuzari.

Zaɓin mara nauyi A cikin sigar haske na wannan aikin a latsa ohvatyvaya kansa a cikin kafa lokacin da ka matse cinya zuwa ciki kuma kada ka ɗaga hannuwa.

Yadda za a yi: 15 reps a kowane gefe (30 jimillar reps) ko sakan 30.


7. Dan wasan ninkaya

Menene: Swimmer yana ɗaya daga cikin motsa jiki mafi amfani da tasiri wanda ke haɓaka tsokoki na ilahirin jiki, amma musamman ƙwayoyin baya, makamai, baya, kafaɗu, gindi da ciki. Hakanan babban motsa jiki ne don inganta hali.

Yadda ake yi: Kwanta a kan ciki, ƙafafu tare, an miƙa hannaye a gabansa, kai ya ɗaga daga bene. Inhale da kan numfashi, ɗaga hannunka na dama da ƙafafunka na hagu sama-sama, mai ƙoƙarin tsage ƙirjin da cinya daga ƙasa. Riƙe na biyu kuma komawa matsayin farawa. Maimaita madadin a bangarorin biyu.

Zaɓin mara nauyi A cikin sigar haske ta wannan motsa jiki na jikin sama yana ɗaga sama kawai hannaye da ƙafafu sun kasance a ƙasa.

Yadda ake yi: Maimaita 10 a kowane gefe (duka 20 reps), ko sakan 30.

Bayan zagayen farko hutawa na dakika 30-60 bayan zagayen ya huta dakika 60. Zai fi kyau kada ku kwanta a ƙasa ku yi tafiya a wurin.

Motsa jiki don saman jiki: zagaye 2

Wasan motsa jiki zagaye na biyu don babban jiki yana ɗaukar mintina 10. Wannan zagaye kuma ya haɗa da motsa jiki 7, waɗanda aka maimaita su a zagaye biyu. Kowane zagaye yana ɗaukar kimanin minti 5. Ana yin motsa jiki a cikin kewaye 30 seconds aiki / 10 seconds huta. Kuna iya gudu ba tare da wani lokaci ba, kuna ƙidaya yawan maimaitawa.

Zagaye na biyu ya haɗa da darussan masu zuwa:

  1. Karkatar da gwiwa-gwiwar hannu: 15 sau kowane gefe (30 seconds)
  2. Ramin-gizo-gizo don 12 reps a kowane gefe (30 seconds)
  3. Theaɗa ƙafa madaidaiciya zuwa ciki: 15 reps (sakan 30)
  4. Baya turawa + kafa kafa: 9 reps (sakan 30)
  5. Kame hannuwan baya baya: akan maimaita 10 a kowane gefe (sakan 30)
  6. Dagawa hannu zuwa mashaya: 10 sau kowane gefe (30 seconds)
  7. Karkatawa karkace: 18 reps (sakan 30)

Maimaita motsa jiki sau biyu. Tsakanin zagaye ya huta na sakan 30-60. Darasi Na 7 a da'irar farko da akayi a bangaren dama, a da'irar ta biyu a gefen hagu.

1. Murɗawa tsaye-gwiwar hannu

Me: Wannan motsa jiki mai sauki zai taimake ka ka karfafa dantse dantse da mara baya. Kari akan haka, motsa jiki yana shafar tsokoki na ƙananan ɓangaren jiki wanda zai samar da ƙarin ƙona kalori.

Yadda ake yi: Tsaya madaidaiciya tare da fadin kafaɗu kafada baya, hannaye a lanƙwasa a gwiwar hannu a matakin kirji, cikin ƙarfi. A kan isar bakin haya, murza gangar jikin ka ɗaga gwiwa ta dama don gwiwar hannu hagu ya taɓa cinyar dama. Binciki jiki, tsaurara tsokokin cikinku. Maimaita madadin a bangarorin biyu.

Zaɓin mara nauyi A cikin sauƙin da aka sauƙaƙa, kada ku ɗaga ƙafa da ƙarfi sosai.

Yadda za a yi: 15 reps a kowane gefe (30 jimillar reps) ko sakan 30.

Horar da yara mata


2. Shelf Spiderman

Me: Wannan babban motsa jiki ne ga ƙusoshin tsokoki na ciki da kugu. Kamar kowane irin gyare-gyare na katako, wannan aikin yana bunkasa gaba ɗaya tsokoki a jikinku, amma musamman kafadu, gindi, kwatangwalo, cor.

Yadda za'a samu: shiga cikin matsayi a kan hannaye. Ara ciki, daidaita bayanka, ƙananan baya baya tanƙwara ko tanƙwara. Shaƙar iska da kuma kan shaƙar iska, ja gwiwa ɗinka na dama zuwa gwiwar hannu dama. A shaƙar dawowa zuwa yanayin farawa kuma maimaita a ɗaya gefen.

Zaɓin mara nauyi A cikin sauƙin da aka sauƙaƙa, yi 4-6 reps, sauke ƙasa cikin katako a kan gwiwoyi na tsawon daƙiƙa 5 kuma komawa zuwa. A hankali kayi kokarin rage hutu.

Yadda za a yi: Sau 12 a kowane gefe (maimaita 24 jimla) ko sakan 30.


3. Jan kafa da aka miƙe zuwa ciki

Me: Wannan aikin daga Pilates zai taimaka muku don ƙarfafa tsokoki na ciki, kuma ƙarfafawa a cikin wannan aikin shine ƙananan ɓangaren ciki. Bugu da kari, Pilates cikakkiyar dabara ce don karfafa haushi da haɓaka hali.

Yadda ake yi: Kwanta a bayan ka, danka na sama ya daga bene. Ja ƙafafu ka ɗaga su, makamai suna ɗaga kan kai. Arfafa ciki, ƙananan baya da ƙarfi a matse shi a ƙasa. A kan numfashi, ja gwiwoyin ka zuwa kirjin ka, a hankali haɗa Shin da hannaye. Riƙe tsaga na biyu kuma komawa wurin farawa. A cikin wannan darasi, yana da mahimmanci a fahimci cewa ƙananan ƙafafu sun sauka zuwa ƙasa, aikin yana da wuya. Lokacin yin wannan motsa jiki, lanƙwasa ciki, ba don ɗaukar kaya a ƙasan baya ba.

Sigogi mara kyau: A cikin sigar Lite ɗin wannan darasin, ɗaga ƙafafunku sama kuma kada ku ɗaga hannuwanku.

Yadda za a kammala: 15 reps ko 30 seconds.


4. Baya turawa + tura kafa

Menene: Motsa turawa baya motsa jiki babban motsa jiki ne don keɓe ɓangarorin hannayen. Yankin triceps a cikin mata galibi yakan zama mai ban sha'awa da mara kyau (gefen hannaye), don haka motsa jiki don wannan yankin kawai ake buƙata. Licwarewar tura tura-UPS tare da ɗaga kafa, don haka ƙarawa zuwa aikin tsokoki na ciki. Hakanan a cikin wannan motsa jiki na aiki tsokoki na cinyoyi da gindi.

Yadda ake yi: Tsaya a matsayin tebur, kafafu sun durƙusa a gwiwoyi, hannaye tare da jiki a bayan tafin da ƙafafunsu suna tsaye a ƙasa, tafin hannu suna fuskantar gaba, ƙashin ƙugu ya ɗan sauka, cikin ciki yana wahala. A kan sigar motsa jiki, a hankali lanƙwasa gwiwar hannu da ƙananan gindi kusa da bene. Komawa zuwa matsayin farawa, kuma, ba tare da tsayawa fiye da wani juzu'i na dakika ɗaya ba, ɗaga ɗayan ɗayan kuma ɗayan ƙafa sama tsaye zuwa ƙasan. Sa'an nan kuma koma wurin farawa kuma sake fara aikin.

Sigogi mara kyau: A cikin sigar Lite, zaku iya rage adadin tura-UPS. Ina yin ɗayan turawa-UPS 4 ƙafafun kafa. Kuna iya ɗaga madaidaiciyar kafa, da gwiwa.

Yadda ake yi Maimaitawa 9 ko dakika 30. REaya daga cikin REP shine turawa - UPS + ɗaga ƙafafun dama da hagu.

Horar da ƙarfi ga mata tare da dumbbells


5. Sace hannaye baya kwance akan ciki

Me: Wannan motsa jiki mai sauƙi zai taimaka maka ƙarfafa ƙwayoyin baya, ƙwayoyin lumbar, tsokoki na kafadu da makamai. Wannan aikin zai kuma taimaka ga gyaran kashin baya da haɓaka matsayi.

Yadda ake yi: Kwanta a kan ciki, an miƙa hannaye a gabanka kuma suna daidaita da juna. A kan isar da numfashi, ɗaga kirji, ɗaga hannu baya zuwa baya kuma bincika jiki don taɓa cinyar ka. Kada ka wahalar da wuyanka, ka cire kafadun daga kunnenka. Jin motsin dadi a cikin ƙananan baya da baya harma da jijiyar baya. Maimaita madadin a bangarorin biyu.

Zaɓin mara nauyi A cikin sigar haske ta wannan aikin don jikin na sama kada ku ja hannun baya, tsaya a cikin yanayi mai kyau.

Yadda ake yi: Maimaita 10 a kowane gefe (duka 20 reps), ko sakan 30.


6. ifauke hannu a madauri a goshin ƙafa

Me: wannan motsa jiki yana aiki da tsokoki na jiki saboda mawuyacin hali yasa madaurin hannu, amma musamman tsokoki na kafadu da yankuna, da kuma tsokoki na kirji, da na baya. Wannan aikin motsa jiki ne mai wahalar gaske, don haka a karon farko yayi shi tsaye a gwiwoyin sa, a hankali yana ƙoƙarin aiwatar dashi a madauri akan ƙafafu.

Yadda ake yi: Aauki matsi a kan hannayen hannu: jiki yana yin layi madaidaiciya, ƙananan baya baya tanƙwara ko lanƙwasawa, ciki da gindi suna da ƙarfi, wuya a kwance, sa ido. Kula da madaidaiciyar yanayin jiki, faɗaɗa hannunka gaba kamar kana ƙoƙarin isa bangon da ke gaba. Yi madadin a kowane bangare, kar a wahalar da wuya yayin aiwatarwa.

Zaɓin mara nauyi A cikin sigar haske na wannan motsa jiki don jikin sama har zuwa gwiwoyinsa. Zai iya yin sakan 15 don tafiya a ƙafa cikin sakan 15 a kan cinya, misali.

Yadda ake yi: Maimaita 10 a kowane gefe (duka 20 reps), ko sakan 30.


7. karkatarwa karkace

Me: Wannan motsa jiki ne mai kyau yana aiki da ƙwarewa da ƙananan babba da ƙananan. Abu ne mai sauki daga mahangar fasaha, kuma daga mahangar aiwatarwa.

Yadda ake yi: Kwanciya a ƙasa, ƙafafu sun ɗan rabu da juna, tsokoki na ciki suna da ƙarfi, an matsa baya a ƙasa. Hannun hagu a madaidaiciya kuma a ajiye shi, hannun dama yana ɗagawa sama sama sama. A kan fitar da numfashi mai zurfi ka daga kafarka ta hagu sama domin ta kasance a tsaye a kasa. Lokaci guda, ɗaga bayanka ta sama, ta jawo hannunta sama don taɓa Shin. Yi motsa jiki a gefe ɗaya a zagayen farko kuma a ɗaya gefen a zagaye na biyu.

Zaɓin mara nauyi A cikin sigar haske na wannan darasin, danna sama don ɗaga lanƙwasa kafa.

Yadda ake yi Maimaitawa 18 ko sakan 30. A zagaye na biyu, maimaita wannan aikin a ɗaya gefen.

Bayan zagayen farko da zagaye, huta sakan 30-60.

Mikewa yai a kasa

Bayan motsa jiki, tabbatar da yin shimfida tsokoki. Miƙewa bayan motsa jiki yana haɓaka haɓakar tsoka da motsi na haɗin gwiwa wanda ke hanzarta dawo da tsoka, rage raunin da ke ciki, yana taimakawa don kauce wa tsaiko a cikin aikinku. Muna ba ku kyawawan motsa jiki don shimfiɗa tsokoki tare da girmamawa a saman jiki. Mikewa yayi gaba daya kan kilishi, tsawon sa duka mintuna 5-7 ne.

A kowane motsa jiki, motsi zuwa dakika 20 a gefen dama da kuma dakika 20 a gefen hagu. Idan lokaci ya ba da damar, kuma kuna so ku shimfiɗa mafi kyau, kuna iya kasancewa a kowane matsayi don dakika 30-40. Don yin shimfiɗa zaka buƙaci agogon awon gudu, amma zaka iya ƙidaya zuwa sau 20-30, ba tare da mantawa da numfashi ba.

A zagaye na karshe don jikin sama ya hada da darussa masu zuwa:

  1. Gwiwoyi har zuwa kirji: 20 seconds
  2. Kare yana fuskantar sama: 20 seconds
  3. Ilanƙara zuwa gefe na dakika 20 a kowane gefe
  4. Miƙa hannaye da dagawa: 20 seconds
  5. Mikewa biceps: na dakika 20 a kowane gefe
  6. Miƙa makamai: na dakika 20 a kowane gefe
  7. Mikewa daga cikin triceps: na dakika 20 a kowane gefe
  8. Matsayin yara: 20 seconds

Manyan darussan 30 don shimfiɗa ƙafa

1. Gwiwoyi har zuwa kirji

Tsaya kwance a bayan bayan ka yi ayyukan da suka gabata. Ja gwiwoyinku zuwa kirjin ku kuma riƙe su da hannu biyu. Huta, ji daɗin shimfiɗa a baya. Tsaya a wannan matsayin na dakika 20-30.


2. Kare yana fuskantar sama

Bude tsokoki na ciki da na baya a cikin matsayin Cobra. Kwanta a kan ciki, sanya hannayenka kusa da kirjinka. Matsa da hannunka daga ƙasa ka ɗaga jikinka na sama, kwatangwalo ya kasance a ƙasa. Jin tashin hankali a cikin tsokoki na jiki. Ka yi kokarin lanƙwasa ba kawai a cikin lumbar, da thoracic kashin baya (tsakiyar baya). Kasance cikin yanayin Cobra aƙalla sakan 20.


3. Tsarkaka zuwa gefe

Zauna a cikin yanayin Lotus, ɗauki matsayi mai kyau, miƙe baya. Saka hannu ɗaya a kugu, ɗayan ya ɗaga. Yi karkatarwa, kai hannu madaidaiciya. Jin tashin hankali a baya, kirji, kafadu da hannaye. Tsaya cikin karkatar na sakan 20 a kowane gefe.


4. Miqe hannu da dagawa

Ci gaba da shimfiɗa saman jiki a cikin wurin Lotus. Iseaga hannuwanku sama da kanku da yatsun hannu a tsakanin junansu. Nisa, tafin hannu sama, tare da kafadu, yi kokarin kasan kasa. Ji dadi mai kyau a baya da makamai. Ba baya ba. Tsaya a wannan matsayin na dakika 20.


5. Mikewa biceps yayi

Mika hannu daya a gaban sa, dayan hannun ya rike tafin hannun. Latsa sauƙi a tafin hannunsa, ƙarin don miƙe hannu da shimfiɗa biceps ɗin hannun. Yi aikin a kowane hannu na dakika 20.


6. Miƙe kafadu

Don miƙa kafaɗunka zai sami madaidaiciyar hannu zuwa gefe don gwiwar hannu ta kasance a matakin kishiyar kishiyar. Theaura hannu kamar yadda ya yiwu a gefe, shimfida tsokoki na kafaɗa. Yi aikin a kowane hannu na dakika 20.


7. Mikewa da tayi

Don shimfiɗa triceps, wanda yake da wahala wurin aiki yayin horonmu, ɗaga lankwasa a gwiwar hannu a saman kai. Handayan hannun kuma yana riƙe gwiwar hannu kuma zai iya jan hannu a bayan kai. Ji motsin a bayan hannayen. Yi aikin a kowane hannu na dakika 20.


8. Matsayin yara

Gama aikin motsa jiki tare da kwantar da hankalin yaro. Don ɗaukar wannan hoton, zauna a gwiwoyinku, ku kwanta tare da kirjinku a ƙasa. Mika hannaye gaba ko ninka gabansa. Rufe idanunka kayi numfashi sosai. Kasance cikin yanayin yaro aƙalla sakan 20.

Dubi kuma:

Ba tare da kaya ba, shirin gamawa, Ga masu farawa, Ciki, Makamai da kirji

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