Yi wannan motsa jiki na Courtney Gardner sau ɗaya a mako ko lokacin da kake gajere akan lokaci kuma hannunka zai yi ƙarfi, mai kumburi da kuma lalata!

About the Author: Hobart Swan

Akwai tarin "motsa jiki na mata" a Intanet. A mafi yawan lokuta, ana nuna darussan ta wata yarinya ƙarama mai ɗorewa wacce ke yin ɗaruruwan maimaitawa tare da dumbbells na hoda kilogram, yayin rawa da kiɗa, tsalle a wurin, ko kawai don ɗaukar kyamara.

Motsa jiki da aka gabatar ba shi da alaƙa da wannan. Babban shirin zai sanya ku gumi, amma komai game da komai zai ɗauki ƙasa da rabin awa.

Kotun Hannun Hutu ta Courtney Gardner ta dogara ne akan saiti har sau goma tare da ɗan gajeren hutu. Ya ƙunshi manyan taurari da ninki biyu. Hannunka za su ƙone kuma zuciyarka za ta yi tsalle daga kirjinka yayin da ka gama waɗannan atisaye guda shida marasa ƙarfi.

Aikin Mutuwar Minti 30 na Mata

Tukwici na fasaha

EZ Barbell Biceps Curl

Makasudin wannan aikin shine don yin aiki da biceps dinka, saboda haka ka dage gwiwar hannu zuwa ga bangarorinka, in ba haka ba kirjin ka da kuma kafadun kafadarka zasu dauki wasu nauyin. Biceps ne kawai zasuyi aiki, a kowane maimaitawa.

Dumbbell curls

Wani ɗan kwaskwarimar da aka sake fasalta ita ce wacce ake kara biceps curl, wanda a cikinta aka miƙa hannayenta gaba ɗaya. Anan, hannu ɗaya yana lanƙwasa koyaushe a kusurwar dama, wanda ke ƙaruwa lokacin da ake ɗorawa. Ya zama cewa kuna tsayayya da ƙarfin nauyi koda da hannun “hutawa”. Da karin reps da kuka yi, da karin jarabawa za ku sauke hannunka. Kada ka yi sanyin gwiwa, tilasta kanka ka riƙe hannun “ba ya aiki” a kusurwar digiri 90.

Ƙarar Triceps gaba

Ofaya daga cikin mafi kyawun motsa jiki don triceps. Don samun fa'ida sosai, kiyaye gwiwar hannu kusa da juna yadda ya kamata sannan danna matattarar ku a saman. Kiyaye mawuyacin halin ka a cikin kowane saiti.

Turawa daga benci

Sanya hannayenka a kan benci game da faɗin ƙyallen kwatangwalo don kauce wa damuwa mara nauyi a kafaɗunka. Ana iya sanya ƙafa a ƙasa ko a wani bencin.

Lankwasawa tare da riƙe “guduma” a kan toshe

A cikin dukkan ayyukan da suka gabata, kun yi amfani da kamun kafa (dabino yana fuskantar sama da gaba). Lokaci ya yi da za a canza zuwa riko na tsaka-tsaki, wanda hannaye ke daidai da gangar jikin, kuma tafin hannu suna fuskantar juna. Canza rikon zai baku damar aiki da tsokoki ɗaya daga kusurwa daban-daban.

Tsawan Triceps akan babban toshe

Gama wannan gajeriyar motsa jiki tare da saita faduwar konewa. Yi sau 10, rage nauyi, sannan kayi karin 10 ba hutawa. Rage nauyi kuma kuma yi karin 10. Wannan aikin motsa jiki na ƙarshe kenan a cikin motsa jiki, saboda haka zaka iya fita gaba ɗaya - koda lokacin da kake jin kamar ciminti yana gudana ta jijiyoyinka kuma hannunka na gab da faɗuwa.

Raba tare da abokanka!