Manyan wasannin motsa jiki na bidiyo 10 masu ƙarfi don tsokar kirji ga foran mata

Kuna son ƙarfafa tsokoki na kirji a gida? Muna ba ku babban zaɓi na motsa jiki na bidiyo don ƙarfin tsoka ga 'yan mata waɗanda za ku iya yi a gida.

Yana da mahimmanci a fahimci cewa babban canji a cikin tsari ko kara girman Nono (girman 1-2, alal misali) ba zai yuwu ba, koda lokacin atisaye a cikin dakin motsa jiki tare da manyan nauyi. Amma yana so ya ta da kuma ba da jijiyoyin pectoral tonus abu ne mai yiwuwa koda a gida ne.

Yadda ake tsotse nono a gida: motsa jiki

Horar da horo ga kirji:

• Menene nauyin dumbbells da za a ɗauka: 2kg don masu farawa da kilogiram 3-4 don ci gaba tare da ƙaruwa a hankali.
• Sau nawa ake atisaye: sau 2 a sati na mintina 10-15 ko kuma sau 1 a sati na mintina 30-45.
• Abin da za a horar da shi: Za a iya horar da tsokoki na kirji a cikin yini ɗaya ko triceps (fasalin da ya saba) ko kuma tsokoki na baya (wannan tsokoki-masu tayar da hankulan).
• Wasannin motsa jiki masu zuwa yakan wuce minti 10-15. Kuna iya maimaita su a cikin da'ira biyu ko uku, ko haɗa bidiyo da yawa tare don dogon aji.
• Idan baka da dumbbells a gida, zaka iya amfani da kwalbar ruwa.
• Koyaushe yi dumi kafin horo da kuma miƙawa bayan motsa jiki.
• A wasu wasannin motsa jiki zaku buƙaci tallafi: benci, dandamali ko ƙwallon motsa jiki don taimaka muku yin atisaye mai ƙarfi tare da mafi kyau amplitude. Amma idan lissafin ba haka bane, to zaku iya yin atisaye a ƙasa.

Yadda za'a zabi DUMBBELLS: tukwici da farashi

Don horar da tsokoki na kirji kuna buƙatar dumbbells. Muna ba ku shawarar ku sayi dumbbells masu ruɗuwa wanda zai taimaka muku don daidaita nauyin zuwa ƙungiyoyin tsoka daban-daban. 'Yan mata na iya saya dumbbell mai saurin ruɓewa kilo 10don motsa jiki na gida wannan nauyin za a rasa ku na dogon lokaci.

Wasannin bidiyo na TOP don kirji don 'yan mata

1. trainingarfin ƙarfi don Tarjin kirji daga Chloe (minti 10)

Wannan babban motsa jiki ne don kirji a gida wanda zai taimaka muku don bugun tsoka da ake nufi. Chloe ya shirya muku darussan 10 don tsokoki na kirji, waɗanda aka zartar bisa ga makircin aikin dakika 45, dakika 10 huta. Babban ɓangaren motsa jiki yana tare da dumbbells, a ƙarshen bidiyo zaku sami ƙaramin toshe tare da katako da tura-UPS.

Kalubale na makonni 8 daga Chloe ting

2. trainingarfin ƙarfin ƙarfin kirji tare da dumbbells daga HASfit (mintina 15)

Kusan tunani game da ƙarfin ƙarfin ƙarfin kirji ya ba wa masu horarwar HASfit. Sun juya zuwa darasi na 6 mafi ƙarfin motsa jiki da aka yi na dakika 50 kuma suka maimaita sau biyu. Babu wani abu mai mahimmanci - ingantaccen tsari mai ƙarfi da inganci.

Motsa jiki daga HASfit don ci gaban tsoka

Motsa jiki don motsa jiki Anelie Skripnik (mintina 3)

Wani ingantaccen horo na bidiyo don kirji yana ba Anelia Skripnik. A cikin wannan shirin zaku sami adadi mai yawa na turawa-UPS (kamar yadda kuka sani, ɗayan ɗayan tasirin motsa jiki ne na tsokoki na pectoral), don haka zai zama da wahala ga mai farawa. Motsa jiki tare da dumbbells ana yin su a kan dandamali, amma ana iya yin su a ƙasa.

20 TABATA horo daga Anelie Skripnik

4. trainingarfin ƙarfin ƙarfin kirji daga Fitness Blender (minti 25)

Wannan motsa jiki daga FitnessBlender ya ƙunshi zagaye uku. Kowane zagaye ya haɗa da atisaye 7 don tsokoki na pectoral tare da dumbbells da raunin nauyi. Madadin dumbbells Kaylee yana amfani da kwalaben ruwa, zaku iya bin sahu.

Babban bidiyon bidiyo na 12 don makamai, baya da kirji daga Fitness Blender

5. Kebe motsa jiki don kirji ba tare da kayan aiki ba daga Blogilates (minti 10)

Amma wannan motsa jiki daga Casey Ho ya bambanta da sauran ayyuka a cikin tarinmu. Wannan hadadden ya hada da motsa jiki ba tare da kayan aiki ba, amma ba tura-UPS da katako ba ne kawai, amma sauye-sauye masu sauki hannu da bugun kirji don kebe tsokar kirji suna aiki. Akwai darussan 5 a cikin saurin tafiya.

Manyan gajeren bidiyo goma ga duka jiki daga Blogilates

6. Motsa jiki don kirji tare da dumbbells da ƙwallan ƙwallo daga Ekaterina Kononova (minti 15)

Kuma wani horo a cikin harshen Rashanci, yanzu daga Ekaterina Kononova. Don wannan motsa jiki akan tsokar pectoral za ku buƙaci ƙwallon ƙafa da dumbbells, ba tare da su ba, aikin zai yi rashin nasara.

Bidiyo 10 don asarar nauyi ba tare da tsalle daga Ekaterina Kononova ba

7. Banbancin motsa jiki don kirji daga Emi Wong (minti 10)

Tsarin horo mai sauki kuma mai sauki ya baiwa kocin daga Hong Kong Amy Wong. Za ku sami darussan 10 daban-daban, don haka tabbas ba za a rasa ku ba. Ana gudanar da motsa jiki bisa ga makirci na aiki na dakika 45, sakan 15 saura. Ofayan horo mafi banbanci a tarin mu na yau + kuma ya dace da masu farawa.

GASKIYAR GASKIYA: zaɓi mafi kyau

8. Motsa jiki don kirji da triceps daga Sydney Cummings (minti 40)

Amma wannan motsa jiki ya dace da waɗanda suke so wata rana don horar da tsokoki na kirji da triceps. Triceps - tsoka daga bayan hannun hannu wanda ke son SAG da sauri tare da ƙarancin lodi. Sidney Cummings yana amfani da nauyi masu nauyi daban-daban guda uku (2 kg, 3.5 kilogiram da kuma kilogiram 4.5), amma kuna iya amfani da abin da kuke da shi na kaya. Horarwa ba don farawa bane.

Aikin motsa jiki na yankuna mata

9. trainingarfin ƙarfin ƙarfin kirji da triceps daga Chloe Ting (minti 30)

A cikin wannan motsa jiki daga ƙwanƙwasawar Chloe, ku ma kuna iya samun haɗin haɗin gwiwa a kan tsokoki na kirji da triceps. Rabin farko ya hada da tura-UPS da motsa jiki tare da dumbbells na tsokar kirji, rabi na biyu - turawa UPS na baya da motsa jiki tare da dumbbells na triceps. Don haka idan kuna son yin famfo nono kawai, zaku zartar da mintuna 15 na farkon wannan bidiyon.

Manyan mata 20 masu tsere don horo

10. Motsa jiki don kirji da na goge daga HASfit (minti 40)

Kuma wani horo wanda ya haɗu da motsa jiki don kirji (rabin rabin bidiyo) da kuma atisaye na triceps (rabi na biyu na bidiyo). Ana yin motsa jiki tare da manyan abubuwan motsa jiki guda biyu ta hanyoyi da yawa. Idan kun ɗauki dumbbells masu kyau, to irin wannan shirin yana yiwuwa ma kumbura tsoka mai matsakaici.

TOP 50 masu horarwa akan YouTube: zaɓin mu

11. Motsa jiki don kirji da baya daga Fitness Blender (minti 8)

Wani zaɓi shine don horar da kirji tare da baya (tsokoki-antagonists). Masu Koyarwa Fitness Blender suna ba da gajeren bidiyo wanda ya haɗa da atisaye 8 don sau 10. A ka'ida, zaku iya maimaita shirin a zagaye da yawa, tsawaita lokacin zuwa mintuna 16 ko 24.

Motsa jiki don bayanku don 'yan mata

Dubi kuma:

• Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
• Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
• Manyan 50 mafi kyau don motsa jiki

Makamai da kirji Tare da dumbbells, horar da nauyi