Top 10 gajere na ƙananan tasirin motsa jiki don duka jiki daga Blogilates

Neman ingancin motsa jiki mai tasirihakan zai taimaka maka matse jiki ka sanya shi siriri da ton? Muna ba ku zaɓi na ingantattun shirye-shirye don jiki duka daga marubucin tashar youtube Blogilates! Casey Ho ya ƙaddamar da motsa jiki mai aminci bisa ga Pilates don kawar da yankuna masu matsala.

Me yasa zaku so ɗan gajeren motsa jiki na tushen Blogilates?

• Casey yayiwa Ho 's low tasiri load, wanda yake amintacce ne don gidajenku.
• Wasannin motsa jiki gajere ne, saboda haka zaku iya jin daɗin su koda kuwa kuna da ɗan lokaci kaɗan don dacewa.
• Shirin da aka tsara ya dace da duka biyu mafarikuma gogaggen dalibi.
• Wadannan motsa jiki zasu yi kira ga iyaye mata matasa wadanda basu da ikon yin motsa jiki fiye da mintuna 20 a lokaci guda.
• Amfani da ayyukan da aka gabatar zakuyi aiki akan manyan wuraren matsala akan kafafu, hannaye, ciki da gindi.
• Dukkanin motsa jiki sun dogara ne akan Pilates. A gefe guda su bayyane ne kuma suna da sauki, kuma a gefe guda yana da tasiri sosai.
• Don darussan, ku bazai buƙatar ƙarin kayan aiki ba! Ban da bidiyo ɗaya inda Casey ke amfani da bandin roba.
• Kuna iya maimaita wannan aikin a cikin zangon 2-3, ko haɗa ifan kaɗan idan kuna son ɗaukar mintuna 30-60.
• Ayyukan da aka gabatar zasu taimaka don haɓaka tsokoki yadda yakamata a cikin rigakafin ciwon baya.

10 takaice jimlar aikin Jiki daga Blogilates

1. Motsa jiki na matse jiki don farawa (mintina 15)

Wannan aikin motsa jiki ya haɗa da motsa jiki na asali na Pilates: “ɗari”, ɗaga ƙafafu a kan latsawa, gluteal bridge, Superman. Shirin cikakke ne ga masu farawa da waɗanda kawai suka saba da aji Casey Ho.

2. Slim 'n Sculpt: Mafarin POP Pilates (minti 10)

Wannan wani saiti ne na motsa jiki na masu farawa. A wannan aikin zaku ji tashin hankali a cikin yankin ciki da gindi, amma sauran sassan jiki ba tare da kulawa ba ya kasance. Kuna jiran "dari dari", gluteal gada, almakashi don ƙafafu da motsa jiki masu sauƙi don hannu.

3. Jimlar Jimlar Jiki: POP Pilates (minti 10)

A farkon rabin wannan shirin, kocin ya shirya atisaye a cikin yanayin shirin. A rabi na biyu na motsa jiki za ku yi a bayanku, tare da ƙwazo har da aikin ƙwayoyin ciki da ƙafafu.

4. Motsa Jikin Bikini: Jerin Slimdown Slimdown (Mintuna 8)

An mintuna 8 kaɗan don yankuna masu matsala, waɗanda suka haɗa da motsa jiki don baya, a cikin matsayin madauri da kuma a kowane ƙafa huɗu. Shirin yana da sauri sosai, amma yana da tasiri sosai.

5. Kyakkyawan Motsa Jiki (minti 10)

Ana yin wannan aikin tare da tef na roba wanda za'a iya siye shi a kusan kowane shagon kayan wasanni. Hadadden ya hada da motsa jiki na jikin sama, daga motsa jiki na kafa Casey ya hada da daga kafafun kafa kawai a karshen shirin.

6. Dukan Motsa Jiki: POP Pilates (minti 12)

A farkon rabin shirin za ku motsa jiki a matsayin madauri da tura-UPS. Sannan Casey yana ba da motsa jiki don ciki, ƙafafu da gwataran da ke gudana a baya.

7. Babban Jikin Jiki (minti 15)

Wannan atisayen zai taimaka wurin aiki ciki, gindi, hannaye da cinyoyin ciki. Kuna jiran darussan masu zuwa: crunches, gluteal bridge, almakashi, hauhawar jini.

8. POP Pilates: Kashe Muffintop (mintina 15)

Wannan shirin yana da himma sosai don aiki akan tsokoki da cinyoyin waje. Kuna jiran lankwasawa, kuna karkatarwa a gefensa, ɗaga kafa da jiki a gefen. Har ila yau, ayyukan motsa jiki suna da amfani don sassakar kugu.

9. POP Pilates: Kuzo ku samu lafiya (minti 17)

Kuma wannan atisayen zai yi aiki yadda ya kamata na tsokoki na gindi da yanki breeches. Da farko, zaku yi motsa jiki a sandar matsayi, sannan ku motsa jiki a gefen (ɗaga kafa da ninka) kuma a ƙarshe ƙaramin hadadden ciki na baya.

10. Hanyar da Zamuyi POP Pilates (minti 10)

A wannan aikin zaku sami katako da yawa da kuma atisaye na tsayayyun ƙa'idodi waɗanda zasu tilasta muku yin aiki da dukkan jikinku, amma musamman tsokoki da gindi.

Bonus POP Pilates tare da Tony Horton (minti 8)

Kuma a matsayin kyauta muna ba ku shiri daga Casey Ho, wanda Tony Horton ya haɓaka tare, sanannen mai haɓaka ginin gidan P90x! Babban motsa jiki bisa ga Pilates na tsokoki da gindi.

Dubi kuma:

• Ayyukan motsa jiki na ƙananan tasirin 14 daga FitnessBlender don masu farawa ba tare da tsalle ba
• Top 10 gajere na ƙananan tasirin motsa jiki don kafafu daga Blogilates
• Motsa jiki HASfit: ga tsofaffi da raunin da ciwo a sassa daban-daban na jiki

Don masu farawa, motsa jiki mai saurin motsa jiki