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Casey Ho (Cassey Ho) - ɗayan mashahuran masu horarwa ne akan YouTube, wanda ke ba da babban zaɓi Rashin tasirin motsa jiki na tushen motsa jiki mai tasiri. Tashar bidiyonta mai suna Blogilates tana da sama da masu rajista miliyan 3.5 kuma tana cikin manyan shahararrun kayan motsa jiki a Amurka. Muna ba ku motsawar motsa jiki na 10 mai sauƙi don ƙafafu daga Blogilates wanda zai taimaka muku don ƙarfafa tsokoki, inganta sauƙin ƙashin ƙugu, don kawar da sagging da wuraren matsala.
Casey Ho yafi bayarwa gajeren horo. Kuna iya yin bidiyon yin shi a cikin laan kaɗan, ko haɗa zama da yawa dangane da samuwar lokaci da damar sa. Hakanan zaka iya ƙara waɗannan don aikin motsawar ƙafarka a cikin shirin lafiyar ku don ƙarin ɗorawa a kan tsokoki na ƙafafu. Don samun sakamako mai sauri akan bidiyoyin motsa jiki da aka gabatar don ƙafafu aƙalla sau 3 a mako mintina 30 a rana.
Workout Blogilates sun dace da duk matakan fasaha, amma ƙwarewar aiki a cikin shirin na iya zama kamar ƙasa da kuzari. Duk horo yana faruwa ba tare da ƙarin kayan aiki ba, idan ba'a bayyana su daban ba. Ba a gabatar da karatuna ba dumi-dumi ko sanyi, amma, muna ba da shawarar cewa koyaushe ku ci gaba da ɗaukarsu, misali, bidiyo daga Blogilates:
- Zazzagewa: https://youtu.be/Dku5R496Ino
- Tsanyawa: https://youtu.be/kKeBjBBUQyY
10 rashin tasirin motsa jiki don kafafu daga Blogilates
Ayyukan da suke kan bene
1. 5 mafi kyau Motsa jiki Slimming (minti 10)
Motsa jiki ya haɗa da motsa jiki 5 masu tasiri don ƙafafun siriri: Flexing cinya na ciki (hagu da dama), Criss crossis almakashi Kafa da'irar ya rage, Butterfly kickouts. Dukkanin motsa jiki ana yinsu ne kwance a ƙasa kuma suna taimaka masa zuwa ƙananan siririn ƙafafu. Musamman ke aiki tare da wannan motsa jiki an cire Blogilates wuraren matsalar a cinya ta waje da ciki.
2. Cikakken Legafafun kafa (minti 10)
A cikin wannan shirin zaku himmatu ba kawai tsokoki na cinyoyi ba, amma tsokoki na gindi da haushi. Bangaren cinyoyin kuma ba zai zauna ba tare da kulawa ba. Casey Ho yana ba da darussan masu zuwa: Rabin kiran lifter, Rabin clam bugun jini, Bloor famfo, Brogger, Criss giciye kafafu, inyananan da'irar da'irar, circleungiyar da'ira.
3. Mafi Kyawun Motsa jiki na Cinya don onedafafun kafa (minti 11)
Wannan shirin yafi kunshi ɗaga kafa a cikin wani yanayi mai kyau a gefen sa, don haka yayin aji, musamman don aiki tuƙuru cinyar waje. Kuna jiran wadannan darussan: Cinyoyin murabba'i uku, Claunƙun fitila Fadada ƙafafun kafa, Almakashi a kaikaice.
Ayyukan da suke tsaye
4. Bikini Blaster: Motsa Jikin Seafafu (minti 12)
Don wannan motsa jiki zaku buƙaci dumbbells mai haske 1-2 kilogiram, amma zaku iya yin su ba tare da su ba. Bidiyo ta ƙunshi ban sha'awa gyare-gyare na huhu da squatshakan zai taimaka muku wajen tsunduma jijiyoyin gindi da ƙafafu. Hakanan Casey Ho yana ba da darasi don daidaituwa da hasken plyometrics. Darasi: Giciye lunge butt kick, Single-legged t-squat, squat Jumps, rowunƙwara squat, Side lunge, Falo Kicks.
5. ulafafun Legafafu a Skinny Leggings Workout (minti 14)
Wannan tasiri horar da ballet tare da kujera zai taimaka muku yadda yakamata kuyi aiki akan yankuna masu matsala na kafafuwa da gindi. Casey Ho yana ba da exercisesan motsa jiki, amma saboda yawan reps da motsin motsin tsokokinku zasu tunatar da kaina a cikin bidiyon. Za ku motsa jiki: Diamond Squats, Circlethon, Bulgaria Falo, Bridge.
Hadin gwiwar motsa jiki (a tsaye da kasa)
6. Glutes & Cinya Cin Gindi
Aikin motsa jiki ya haɗa da motsa jiki na yau da kullun don ƙafa da ƙugu: squats, gada, almakashi har ma da tsalle mai haske a madauri. Darasin gajere ne, amma yana da kyau motsa jiki mai tsanani. Kuna da: Tsugunnawa, Bridge, gada kafa ɗaya, circlesunƙun kafa guda, almakashi Gefen gefe, Rawar dabba, jack na Plank.
7. Kalubalen Slimming Chaigh
A rabin farko na motsa jiki za ku yi aikin motsa jiki, huhu da jujjuyawa a rabi na biyu - lifts na kafa kwance a ƙasa. Musamman ana aiki sosai gindi da cinyoyin ciki. Kuna jiran wadannan darussan: Side huhu, Sanya tsuguna, kafa lilo, Inner cinya bugun jini, Side kafa dagawa.
8. Kafa a Wuta (minti 10)
Wannan aikin motsa jiki ya hada da isa na asali darussan. Idan kun kasance kuna yin tashar Youtube ta Blogilates, kuma ina tsammanin babu abin da zaku ba mamaki, kuna iya gwada wannan bidiyon. Lallai, Casey zai iya baku sabon abu. Darasi a cikin wannan shirin sune masu zuwa: Falo da wuraren zama, fan maraƙin ya kai hari, Plow & squat, Gadojin Diamond Saddlebag shaver.
9. POP Pilates: Perky Butt & Long Lean kafafu
Wannan shirin daga Blogilates na iya zama kusan kasu kashi uku. A cikin wannan bidiyo, daidai yadda yakamata kuyi aiki da gindi, cinya da maraƙi, har ma da ɓangarorin ciki na ciki.
10. Cinya mai Yanke Cinya & Butt
Siffar wannan aikin motsa jiki na Blogilates shine cewa ana yin motsa jiki tare da ƙungiyar motsa jiki. A cikin wannan gajeren bidiyon Casey yana ba da kyawawan motsa jiki don ƙafafu da gindi, waɗanda suka fi rikitarwa tare da juriya na mai faɗaɗawa. Darasi: Doorofar lilo, squungiyar tsugunnawa, Turawa, baya, Turawa, riƙe, jigon cinya, Mai cinya.
Bonus: Shin zan iya yin squats 1000 (minti 45)
Wannan aikin zai taimaka muku ku ɗanɗana butt mai ƙarfi na mintina 45. Kuna jiran kowane irin gyare-gyare squats: na gargajiya, masu daga kafa, plie-squats, squats tare da kiwon jaki, squats a kafa daya squats har ma mirgina a kan Mat. 1000 squats cikin mintina 45 ba wasa bane. Jijiyoyinku za su ƙone.
Muna sake jaddadawa sau ɗaya don asarar nauyi a ƙafafu bai isa ayi motsa jiki na yau da kullun ba. Rage mai yana samuwa ne kawai tare da rashi calorie na yau da kullun. Kara karantawa game da wannan a cikin labarin: Countidaya adadin kuzari: shahararrun tambayoyi da amsoshi
Duba kuma: Top 25 mafi kyawun bidiyo don cinya na ciki.
Don sautin motsa jiki da haɓakar ƙarfin tsoka, Legafafu da glute