Contents
Kuna so ba kawai don rasa nauyi ba, da ƙarfafa tsokoki da aiki akan ƙwayar tsoka? Muna ba ku karfin horo a gida HASfit daga ga dukkan kungiyoyin tsoka wadanda zasu taimaka muku wajen inganta yanayin jiki. Bugu da kari, masu ba da horo mashahurin tashar youtube da tayin kalandar kwana 30 na shirye-shiryen tilasta doka don ci gaban tsoka da gina ƙarfi.
Shirye-shiryen Gwanin Muscle na 30: horar da nauyi a gida
Masu horar da HASfit (Joshua Kozak da matarsa Claudia) sun haɓaka a 30-rana shirin free nauyi horo don ci gaban tsoka a gida. Shirye-shiryen Tsarin Muscle na kwana 30 cikakken shiri ne na irin wannan, wanda zai taimaka muku don haɓaka ƙarfin ku da haɓaka haɗin jiki. Complexungiyar ta dace da yawancin aiki a tsaka-tsakin zuwa matakin horo na ci gaba ta hanyar sauye-sauye iri-iri na atisaye da sassaucin saurin aiwatarwa.
Shirin ya hada da 20 motsa jiki daban-daban, don haka an tabbatar muku da cewa ba za ku zama masu gajiya da damuwa ba. Banda zaman dumu-dumu da sanyaya rai zai dauke ku kusan minti 30 kowace rana tare da hutun kwana guda a mako. Kasance wataƙila wata rana (ba a kalanda ba) gwargwadon ikon ka, duk da haka, don dawo da aƙalla sau 1 a mako ana buƙata. Wasu kwanaki za a ba ku horo don zaɓar daga: ƙõne (cardio-load) ko Gyara lankwasawa (powerarfin wuta ga dukkan ƙungiyoyin tsoka) gwargwadon burin ku da bukatun ku.
Kuna iya maimaita shirin kwana 30 sau nawa kuke so. Amma masu horarwa suna ba da shawara don ƙara nauyin da aka yi amfani da shi don kowane motsa jiki don kauce wa plateaus da stagnation. Wannan saitin wutar zai dace maza da mata. Koyaya, yan matan kar su damu da cewa jikinsu shine babban ƙaruwa a cikin girman irin wannan horo. Saboda ƙananan matakan hormone testosterone sanannen ƙaruwa a cikin ƙwayar tsoka yana da matukar wahala ga mata.
Mafi qarancin kayan aikin da ake buƙata don wannan shirin ƙarfin horo a gida - nau'i biyu na dumbbells (mai haske biyu daya kuma mafi nauyi). Nauyin dumbbells ya dogara gaba ɗaya akan ƙimar lafiyar ku kuma an fi ƙaddara shi da tabbaci. Bai kamata ku zama da sauƙi ba, yakamata a aiwatar da ƙarshen ƙarfin a iyakar ƙarfin lantarki, amma kuna buƙatar bin madaidaicin sigar motsa jiki.
As ƙarin kayan aiki kuna iya buƙatar: benci, kwallon motsa jiki, barbell, mashaya, tlean kwalliya, expander, amma ba a bukatarsu. Koyaya, kowane farfajiyar yin atisaye kwance ya zama kyawawa. Kuna iya amfani da stan sanduna, ana sauya shi sosai don benci ko ƙwallon ƙwallo. Koyaya, wannan mawuyacin ƙarfin horo don haɓakar tsoka yana amfani mafi karancin na kayan aiki ba kamar sauran shirye-shiryen kama ba:
- P90X tare da Tony Horton: shirin wuta don gidanku
- Kwalejin Koli na 90 na Koli: cikakken iko shirin
- Jikin Jiki: complexarfin ƙarfin ƙarfi don haɓakar tsoka
Zaɓin horo na nauyi don haɓakar tsoka daga HASFit
Idan baku son tsunduma cikin hadadden wutar lantarki, za ku iya kawai hada bidiyoyin mutum a cikin shirin lafiyar ku. A ƙasa muna ba da horo mai ƙarfi a gida HASfit daga tsoka ta sama da ta kasa. Horar da haushi a cikin wannan tarin ba a shiga ba. Za a tattara su a cikin labarin daban, saboda tashar tana gabatar da bidiyo daban-daban don ƙwayoyin ciki.
Kowane ɗayan darussa masu zuwa ana yin alama da Girman tsoka (ginin tsoka) kuma dukkansu suna cikin cikakken shirin 30 Ginin Tsarin Gyaran Muscle a Gida. Mun riga mun ba ku horo na ƙarfi daga HASfit, waɗanda kuma aka ba da shawarar don aiwatarwa azaman horo na nauyi. Koyaya, bidiyo na sabon jerin da aka tsara musamman don gina tsoka.
Kowane bidiyo yana lissafin ayyukan da aka haɗa a cikin motsa jiki. Idan an haɗa motsa jiki zuwa rukuni ɗaya bisa ga wasiƙar (misali A1 da A2), don haka wadannan darussan suna canzawa. Lissafi suna nuna yawan maimaitawa. Domin kowane motsa jiki, kuna buƙatar dumbbells. Sauran kayan aiki zaɓi ne. Mafi yawanci, Claudia yana nuna bambancin tare da dumbbells, kuma Joshua yana amfani da sandar kwance, sanda, fadada. Wadannan horarwar nauyi a gida sun dace da maza da mata.
Horar da ƙarfi a gida don gindi da ƙafa
1. 30 Min Gwanin Bodyafafu na Gina Jiki a Ayyukan Motsa Jiki.
Don wasu motsa jiki a cikin wannan ƙarfin ƙarfin kuna buƙatar kujera / benci / dandamali.
- A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
- B1: 1 ¼ umbwallon gaban Dumbbell x12 x10 x8
- B2: Dumbbell Bulgariya Hip Hinge x12 x10 x8
- C1: Dumbbell Hack Squats / Heaƙƙan elsauka x12 x10 x8
- C2: Dumbbell Stiff Leg Deadlifts / Yatsun da aka daukaka x12 x10 x8
- D1: Dumbbell Mataki Ups 3 × 8
- D2: DB Side Lunge / vatedaukaka Lakin Lakin Side 3 × 8
- E1: Dumbbell Squats + Maraƙi Raise x 4 Tabata zagaye na 20 sec aiki / 10 sec sauran
2. Motsa Jiki na Mintuna na Mintina 30 don gina Muscle
Kettlebell, barbell, motsa jiki ball / benci - na zaɓi.
- A1: DB / Barbell Squat x15 x12 x10 x8
- B1: DB Jirgin Bulgaria x15 x12 x8
- B2: DB Sumo DL / Barbell x15 x12 x8
- C1: DB Side Lunge x12 x10 x8
- C2: DB Matsakaicin baya / Kettlebell x12 x10 x8
- C3: DB Raba Squungiyoyin / Barbell x12 x10 x8
- D1: Barbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
- D2: DB Gidan Lakin Daki 131 Tempo 3 × 8
- E1: Calan Sanda Ya iseara Yatsun kafa Gaba x 30 sec
- E2: fan Sanda Ya Toara Yatsun kafa Out x 30 sec
- E3: Yatsun kafa a Maraƙin ɗaga x 30 sec
Horar da ƙarfi a gida don ƙungiyoyin tsoka
3. Minti 30 na Baya da Motsa jiki kamar Bicep don gina tsoka
Hakanan kuna buƙatar tawul. Sanda - zaɓi
- A1 Deadlift / DB Maɓallin Ruwa x15 x12 x10 x8
- B1 lankwasa kan /auki / DB x15 x12 x10 x8
- B2 Zottman Curls x15 x12 x10 x8
- C1 Sauya Tashi x12 x10 x8
- C2 Rukunin Hannu Oneaya + Twist x12 x10 x8
- C3 Har yanzu Kafa DL + Shrug / RDL + Shrug x12 x10 x8
- D1 303 Tempo Hammer Curl 3 × 8
- D2 Towel Skydivers 303 Tempo 3 × 8
- E1 Dumbbell kwace x 60 sec
- E2 Alt Curl noonewa x 60 sec
4. 30 Min Kirji da Motsa jiki na Tricep don Gina Muscle
Yana da kyawawa don samun ƙwallon ƙafa ko benci.
- A1: DB Kirji Latsa x15 x12 x10 x8
- B1: Dumbbell sweater x15 x12 x8
- B2: DB Mai Amintaccen Kickback x15 x12 x8
- C1: DB Tashi x12 x10 x8
- C2: DB Latsa tare da juyawa x12 x10 x8
- C3: DB Elbow Out Fit x12 x10 x8
- D1: Bench Dips / Kujerar kujera 303 Tempo 3 × 8
- D2: Svend Latsa Da 303 Tempo 3 × 8
- E1: Maɗaukaki Tura / Floor / Knees x 60 sec
- E2: DB Triceps Ext x 60 sec
5. 20 Min Hanya Motsa jiki tare da Dumbbells
Kawai buƙatar dumbbell.
- A1: Cuban Latsa x12, x10, x8, x6
- B1: Dumbbell Over da Baya Danna 3 × 8
- B2: Y Taɗa 3 × 12
- B3: Rawan Delarshe Mai Girma 3 × 12
- C1: Dumbbell gaban Haɓaka x12, x10, x8
- C2: handarfafa Baya Fly x12, x10, x8
- D1: Raaukaka ise 3 × 8 + 3 × 5 sec Pulse
6. 20 Min Dumbbell Kirjin Gyaran Muscle
Yana da kyawawa don samun ƙwallon ƙafa ko benci.
- A1: 2: 1 zuwa Maballin Latsa Fly x15 x12 x10 x8
- B1: handarfin Cheaƙan Kirji x15 x12 x10 x8
- B2: Dumbbell Low Fly's / Band x15 x12 x10 x8
- C1: Dumbbell Fly 4 × 8
- C2: Dumbbell Chest Latsa 4 × 15
- D1: 1 ush Turawa daga gwiwa 3 dakika 30
- E1: Tsayawa Pushup x 60 sec
7. 20 Min Muscle Building Dumbbell Baya Motsa jiki
Bar, sanda, bandin roba - na zabi.
- A1: DB Ya Overunƙwasa Sama da /ananan 5 × 5
- B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
- B2: Dumbbell High Pull / Rataya Tsabtace Barbell x15 x12 x10 x8
- C1: Dumbbell Madaidaiciya Layi / Barbell x12 x10 x8
- C2: Dumbbell Reverse Fly / Band Ja Baya x10 x12 x8
- D1: T x 30 dakiku
- D2: Na x 30 sec
- D3: Y x 30 sakan
- E1: Plank Scapula Pushups daga Knees / akan Kafa x 60 sec
8. 20 Min Muscle Building Dumbbell Bicep Motsa jiki
Kawai buƙatar dumbbell.
- A1: Bent over Spider Curls 4 × 8
- B1: ideididdigar ideaƙƙwarar xira x12 x10 x8
- B2: Karkatar da baya + ristuƙarar Wunƙwasa x12 x10 x8
- C1: Gwanin Bicep Twists x12 x10 x8
- C2: Gwiwar Gudumar Gudura x12 x10 x8
- D1: Zottman Curls x Konewa
9. 17 Min Home Tricep Workout tare da Dumbbells
Bench - na zaɓi
- A1: Diamond Tura Turawa daga Knees 4 × 8
- B1: Dumbbell Extension 3: 1 Tempo / daga Bench x12 x10 x8
- B2: Dumbbell Narrow Latsa daga Bench x12 x10 x8
- C1: Zama Mai lankwasawa akan Overararrawar Kickback x12 x10 x8
- C2: Dumbbell Elbow Out Ext / daga Bench x12 x10 x8
- D1: Tabata Triceps Popups / daga Knees 4 x 20 sec aiki / 10 sec hutawa
Motsa jiki hade
10. 45 Min Kirji da Motsi na Baya tare da Dumbbells
Darasi # 6 + horo # 7 (bayanin gani a sama).
11. 40 Min Muscle Building Arm Workout (Bicep da Tricep)
Motsa jiki # 8 + motsa jiki # 9 (duba sama).
12. 60 Min Babban Jikin Jiki a Gida tare da Dumbbells
Motsa jiki # 3 + motsa jiki # 4 (duba sama).
Baya ga bidiyoyin da ke sama cikin horo mai ƙarfi mai rikitarwa don yanayin gida 30 Kwanan Shirin Gyaran Muscle ya hada da wasu azuzuwan. Kalanda tare da haɗin kai tsaye zuwa bidiyo za'a iya samun su anan kan tashar yanar gizon HASfit.
Duba kuma: 9 motsa jiki Gabaɗaya cikakken jiki daga FitnessBlender.
Don sautin da haɓakar tsoka, dumbbells, horar da nauyi