trainingarfafa ƙarfi ga mata tare da dumbbells: cikakken shiri + atisaye

Idan kuna da dumbbells na nauyin nauyi daban daban, to kuyi aiki akan tsokoki zaku iya ko da a gida.

Muna ba ku ingantaccen shirin horo na ƙarfi ga mata a gida + zaɓi zaɓi na atisaye godiya ga abin da zaku sami damar canza ƙimar jiki, tabbatar da ƙarfi da haɓaka.

Dokoki don ƙarfin horo a gida

Me yasa 'yan mata ke buƙatar ƙarfin horo:

  • don sautin tsokoki da kawar da sagging jiki
  • don zagaye gindi da kuma kawar da cellulite
  • don tsokoki masu ƙarfi da ƙoshin lafiya
  • don hanzarta haɓaka (ƙwayar tsoka tana ƙona karin adadin kuzari a hutawa fiye da mai)

1. Don yin ƙarfi-horo a gida za ku buƙaci dumbbell. Yana da kyawawa a yi saitin dumbbells na nauyi daban-daban ko dumbbells masu ruɓuwa. Misali, ga kananan kungiyoyin tsoka (triceps, biceps, yankin Delta) kuna buƙatar dumbbells mai sauƙin nauyi don manyan ƙungiyoyin tsoka (kirji, baya, kafafu) - nauyi mai nauyi. Bugu da kari, a hankali, za a buƙaci ku bonnauyin lichi yana dumbbells don ci gaba a horo.

2. Abin da nauyin dumbbells don amfani? Ya dogara da burin ku. Idan kanaso kawo tsokoki cikin sautin da matse jiki, zai yuwu a yi amfani da dumbbells masu nauyin nauyi (2-5 kilogiram). Idan kanaso kayi aiki tukuru a kasan ko gina muscle, nauyin dumbbells kana bukatar ka kara (5-20 kilogiram).

3. Idan kana da karamin dumbbell, zaka iya yin atisayen da ake amfani dasuonyawan maimaitawa (15-20 maimaitawa). A wannan yanayin, akwai aiki akan sautin tsoka, ƙarfafa jiki da ƙona mai. Idan kuna da dumbbells masu nauyi kuma kuna son yin aiki akan sauƙin tsoka, to bi ƙarancin maimaitawa (10-12 maimaitawa) tare da matsakaicin nauyi na: don haka maimaita maimaitawa ta ƙarshe ta kusantowa an yi shi a iyakar ƙoƙari.

4. Kowane motsa jiki yayi Hanyoyin 3-5, tsakanin saiti hutawa 30-60 seconds. Tsakanin motsa jiki hutawa 2-3 minti.

5. Idan baka da dumbbells ko babu damar siyan su, to kana iya amfani da kayan roba dan yin atisayen karfi. Kuna iya sayan kayan aiki masu tsada da tsada, misali:

  • Fitness roba mai lankwasa don cinyoyi da gindi
  • Tubular expander, don ƙarfin motsa jiki
  • Ayyuka masu ƙarfi na roba da kuma shimfiɗawa

Koda koda kana da kayan dumbbells masu mahimmanci, wannan kayan aikin na iya zama mai amfani don ƙarin ɗaukar kaya.

6. Idan kun fara motsa jiki ko kuma kuna da ƙwarewar kwarewa, zaku iya kallon waɗannan labaran:

  • Motsa jiki don farawa: zaɓin atisaye + tsare-tsare
  • Aikin motsa jiki na mata: shirin atisaye don duka jiki

7. Don yin ƙarfin horo, kuna buƙatar sau 3-4 a mako don minti 40-60. Ya isa horar da ƙungiyar tsoka sau 1-2 a mako. An gabatar da cikakken tsari a ƙasa.

8. Tabbatar yin dumi kafin atisaye da mikewa bayan motsa jiki:

  • Dumi-dalla kafin horo: zaɓi na atisaye
  • Mikewa bayan motsa jiki: zaɓi na motsa jiki

A lokacin shimfidawa musamman kula da motsa jiki. Kyakkyawan miƙawa bayan motsa jiki yana taimakawa don haɓaka yawan motsi, haɓaka azuzuwan aiki, kauce wa tsokoki da rauni. Kyakkyawan dumi kafin horo zai inganta jikin ku sosai don horo kuma ku guji rauni.

9. Idan kana son kawo tsokoki cikin sauti, amma kuma don hanzarta aiwatar da asara-nauyi, tabbas ka hada da shirin motsa jiki na motsa jiki. Zai iya zama Gudun kafa, tafiya cikin sauri, horar TABATA, elliptical, ko ellipsoidal. Ya isa ayi cardio na 60-90 mintuna a mako (misali, sau 2 a kowane sati na mintina 30-45, ko sau 4 a sati na mintina 15-20). Dole ne a gani:

  • Horar da motsa jiki: motsa jiki + shirin

10. Koyaushe yi horo mai ƙarfi a cikin takalmin gudu domin gujewa matsalolin haɗin gwiwa da jijiyoyin jini. Sanya tufafi masu kyau waɗanda aka yi su da kayan ƙasa. Game da veins veins kuna iya amfani da matattun matsewa.

  • Top 20 mafi kyawun mata masu gudu takalma

11. Ba tare da canza abinci ba ba zai yuwu inganta jiki ba koda da motsa jiki, saboda haka muna bada shawarar fara kirga adadin kuzari. Idan kana son rasa nauyi, dole ne ka ci karancin adadin kuzari. Idan kana son samun karfin tsoka, dole ne ka ci rarar adadin kuzari da isasshen furotin. Idan kana son adana nauyi da kuma jan jiki, to zaɓi zaɓi “nauyin nauyi”.

  • Ingantaccen abinci mai gina jiki: yadda zaka fara mataki zuwa mataki

Shirya motsa jiki mai ƙarfi don 'yan mata a gida

Idan kana son sautin jiki ko gina karfin tsoka, ana bada shawarar yin karfin horo a gida sau 3-4 a mako. Mafi inganci shine wasan motsa jiki wanda zaku horar da ƙungiyoyin tsoka daban-daban akan ƙa'idar mai zuwa:

  • Baya + biceps (“Ja” tsokoki). A lokacin motsa jiki a bayanku kuma ya haɗa da ƙananan hannayen, don haka yana da ma'ana a yi waɗannan ƙungiyoyin tsoka tare. Za a iya ƙara su da murƙushewa, idan lokaci ya yarda.
  • Kirji + triceps (tura tsokoki). Yayin atisayen a kirji, aikin ya hada da yan uku, don haka wadannan kungiyoyin tsoka guda biyu galibi suna atisaye tare. Hakanan a wannan ranar, zaku iya yin ƙarin aiki da tsokoki (kafaɗun), saboda suma suna samun nauyi yayin motsa jiki akan triceps.
  • Kafa da (wannan ya hada da tsokoki na gluteal). Yawancin lokaci don ƙafafu wata rana daban, amma kuma kuna iya horar da ɗakuna (kafadu) ko latsawa. Idan kuna buƙatar ƙarin girmamawa a kan cinya ko gindi, za ku iya horar da ƙafafu sau 2 a mako.
  • kafadu (deltoid tsokoki). A kan kafadu yana yiwuwa a ware wata rana daban (gami da motsa jiki na ciki). Amma mafi yawan 'yan mata suna ƙara motsa jiki don kafaɗa zuwa jijiyoyin kafa ko tsokoki na kirji da na gogewa.
  • latsa (murdede tsarin). Don zaɓar rana ɗaya a kan tsokoki na ciki ba ya da ma'ana. Kuna iya basu horo a ƙarshen kowane zama na minti 5-10, ko ƙara cikakken saiti a cikin mafi karancin ranar horo.

Dangane da wannan ƙa'idar da yawan kwanakin horo a kowane mako, zaku iya zaɓar daga zaɓuɓɓuka da yawa na azuzuwan. Da ke ƙasa akwai shirin horar da nauyin nauyin yara mata da motsa jiki tare da dumbbells.

TOP 50 masu horarwa akan YouTube: zaɓin mu

Horar da ƙarfi sau 3 a mako

Zabin 1:

  • Rana 1: Baya da biceps + Latsa
  • Rana ta 2: Kafafu + Kafadu + Latsa
  • Rana ta 3: Kirji da triceps + Latsa

A wannan yanayin, motsa jiki zai ƙare tare da ɗan gajeren yanki don latsawa na mintuna 5-10.

Zabin 2:

  • Rana 1: Baya da biceps + Latsa
  • Rana ta 2: Kafa
  • Rana ta 3: Kirji da triceps + Kafadu

Saboda ƙafafu galibi yanki ne mai matsala tare da 'yan mata, yana yiwuwa a ware keɓaɓɓiyar rana kawai don cinyoyi da gindi da atisaye don jikin sama don rarrabawa tsawon kwanaki 2.

Horar da nauyi sau 4 a mako

Zabin 1:

  • Rana 1: Baya da biceps
  • Rana ta 2: Kafa
  • Rana ta 3: Kirji da triceps
  • Rana ta 4: Kafadu + Danna

Zabin 2:

  • Rana 1: Baya da biceps
  • Rana ta 2: Kafafu + Kafadu
  • Rana ta 3: Kirji da triceps
  • Rana ta 4: Kafa + Latsa

Zabi na biyu ya dace da waɗanda suke son ƙarin aiki mai ƙarfi kan samuwar cinyoyin roba da gindi.

Horar da nauyi sau 5 a mako

Zabin 1:

  • Rana 1: Baya da biceps
  • Rana ta 2: Kafa + Latsa
  • Rana ta 3: Kirji da triceps
  • Rana ta 4: Kafadu + Danna
  • Rana ta 5: Kafa

Zabin 2:

  • Rana ta 1: Kafa + Latsa
  • Rana 2: Baya da biceps
  • Rana ta 3: Kafa + Latsa
  • Rana ta 4: Kirji da triceps + Kafadu
  • Rana ta 5: Kafa + Latsa

Zabi na biyu ya dace da waɗanda suke son ƙarin aiki mai ƙarfi kan samuwar cinyoyin roba da gindi.

Darasi na ƙarfi don 'yan mata a gida

Bada zaɓi na motsa jiki na ƙarfi ga girlsan mata a gida akan dukkan ƙungiyoyin tsoka. Labarin Ya fadi adadin maimaitawa amma zaka iya kara su idan kana yi da dumbbells mai nauyin nauyi. Sauran tsakanin saiti 30-60 tsakanin motsa jiki, mintina 2-3. Idan kowane ƙarfin motsa jiki yana da wuya a yi tare da dumbbells (misali, don ƙafa), kai ne karo na farko da za ka yi horo ba tare da dumbbells ba.

Figures din yana nufin 5 x 10-12 5 set na 10-12 reps.

Motsa jiki don kirji da triceps

1. Tura-UPS (3x8-10)

Ko tura-UPS daga gwiwoyi:

2. Hannuwan hannu tare da dumbbells (4x10-12)

Idan bakada dandali ko benci, zaka iya haɗa kujeru biyu ko kujeru. Idan kayan kwalliyar da ba su dace ba, kuna iya yin ƙasa.

3. Dumbbell benci latsa daga kirji (4x10-12)

4. Turawa don yanko (3x10-12)

5. Bench latsa don triceps (5x10-12)

6. Kai hannuwanka akan triceps (4x10-12)

Motsa jiki don baya da biceps

1. Dumbbell ya mutu (5x10-12)

2. Matattu (5x10-12)

3. Ja dumbbell da hannu daya (4 x 10-12 kowane hannu)

4. lankwasa hannaye a kan biceps (5x10-12)

Duk wani lankwasa hannaye a biceps tare da sauya hannaye (5x10-12)

5. lankwasa hannaye a kan biceps tare da guduma (5x10-12)

Idan kana da mashaya, to fara horo baya da biceps tare da jan-UPS. Ko da kuwa ba ku sami damar kamawa ba kuma ba ku taɓa yin wannan ba, tabbatar da bincika rubutunmu da mataki zuwa mataki a kan jan-UPS:

Yadda ake koyon kama + fasaha

Darasi don kafadu (deltoid tsokoki)

Idan kun horar da kafadu tare da kirji da triceps ko kawai ba kwa son musamman da karfi don horar da wannan ƙungiyar tsoka, bar lambar motsa jiki kawai 1,3,4 ko rage yawan hanyoyin.

1. Dumbbell benci latsa don kafadu (4x10-12)

2. Ya daga hannaye a gabansa (4x10-12)

3. Kiwo hannu da hannu (4x10-12)

4. Laga dumbbells zuwa ƙirjinka (4x10-12)

5. isingaga hannaye a cikin gangare (4x10-12)

Motsa jiki don kafa da gindi

Muna ba ku 2 zaɓin ƙarfin motsa jiki don ƙafafu: mafi sauƙi mai sauƙi kuma mafi rikitarwa. Za a iya zaɓar zaɓi ɗaya kawai gwargwadon matakin karatunku, kuma zai iya haɗuwa da atisayen da kanku, ko kuma za ku iya canzawa tsakanin ranaku daban-daban.

Zabin 1 don masu farawa:

1. Tsugunnawa tare da dumbbells (5x10-12)

2. Falo a wuri (4 x 10-12 akan kowace kafa)

3. Huhu baya (4 x 10-12 akan kowace kafa)

4. Swing kafa tare da dumbbell (4 x 10-12 akan kowace kafa)

5. Gefen lunge (4 x 10-12 akan kowace kafa)

Zabin 2 don ci gaba:

1. Tsugunnawa tare da dumbbells (5x10-12)

2. Hankalin huhu na gaba (4 x 10-12 akan kowace kafa)

3. Sumo tsugunne (5x10-12)

4. huhu na huhu (4 x 10-12 akan kowace kafa)

5. Gada a kafa daya (5x10-12)

6. Hannun huhu (4 x 10-12 akan kowace kafa)

Darasi akan latsawa

Dogaro da lokacin da aka ba ku a kan ayyukan da za ku iya yi kawai na zagaye 1 ko don canza lambar maimaitawa.

Zane 1:

1. Karkata (3x12-15)

2. Plank akan gwiwar hannu (3 x 40-60 sakan)

3. Keke (3 x 12-15 kowane gefe)

4. Dan wasan ninkaya (3 x 12-15 kowane gefe)

5. Rintsi sau biyu (3x12-15)

6. Shafar kafadu a madauri (3 x 10-12 kowane gefe)

Zane 2:

1. Kafa ya daukaka (3x12-15)

2. Gizo-gizo (3 x 8-10 a kowane gefe)

3. Jirgin ruwa (3x10-12)

4. Superman (3x15-17)

5. Rasha karkatarwa (3 x 12-15 kowane gefe)

6. Bangaren gefe (2 x 10-12 kowane gefe)

7. Almakashi (3 x 12-15 kowane gefe)

Godiya ga gifs tashoshin youtube: Live Fit Girl, HASfit, mai gina jiki, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.

Horar da ƙarfi a gida: bidiyo

Ga waɗanda suke son horarwa don bidiyon da aka gama, muna ba ku shawara ku kalli shirin daga HASfit.

1. trainingarfafa ƙarfi don minti 60 (don ƙungiyoyin tsoka)

60 Minti Na Totalarfin Bodyarfin Jiki duka tare da Weight - Horar Starfin forarfi don Mata Maza a Gida

2. trainingarfin ƙarfi na mintina 40 (haɗuwa da motsa jiki)

3. trainingarfin ƙarfi na mintina 50 (haɗuwa da motsa jiki)

Dubi kuma:

Don sautin da haɓakar tsoka, dumbbells, horar da nauyi

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