Babban bidiyon wasan kwaikwayon 12 tare da ƙwallon ƙafa daga tashoshin youtube daban-daban

Wasan ƙwallon ƙafa yana ɗaya daga mafi mashahuri kayan wasanni don amfanin gida. Kwallan motsa jiki yana ba da ƙarin nauyi a kan tsokoki - saboda dole ne ku kiyaye daidaiton lokacin aiki tare da tsinkayen mara ƙarfi. Bugu da ƙari, horo tare da ƙwallon ƙafa yana rage nauyi a ƙananan ƙafafu, gami da gwiwoyi da ƙafafun kafa, waɗanda ke da saurin rauni.

Muna ba da hankalin ku saman bidiyo tare da fitinanniyar ƙwallon ƙwallo da kuma samun nau'ikan toned. Wannan zaɓin zai taimaka muku don amfani da ƙwallon motsa jiki kamar yadda ya dace kuma ya bambanta.

Duk bidiyon da aka gabatar fitball kwata-kwata kyauta, sune masu koyar da motsa jiki waɗanda sune tashoshin su na youtube. Bayanin ya haɗa da takamaiman adadin ra'ayoyin bidiyo: ƙididdiga masu dacewa don Oktoba 2016. Horar da aka kafa domin shahararrun mutane daga kalla zuwa mafi yawan kallo. Tsawan lokacin aiki-daga 25 zuwa minti 40.

Motsa jiki na yau da kullun tare da ƙwallon yoga zai taimaka muku don sautin jiki, inganta daidaituwa da daidaitawa, ƙarfafa gindi da murfin murfin jijiyoyi. Zabi cikin waɗannan shirye-shiryen sune waɗanda suka fi dacewa da ku. Kuna iya kunna bidiyo dama akan shafin.

Duba kuma: kwallon motsa jiki don raunin nauyi: inganci da fasali

Babban bidiyo tare da ƙwallon ƙwal don inganta jiki

1. Butt & Ab Workout (ta amfani da ƙwallon motsa jiki)

  • Tsawon Lokaci: Mintuna 32
  • Channel: Lafiya tare da PJ
  • 2 080 ra'ayoyi

Wannan bidiyon tare da ƙwallon ƙwal ya dace har ma don masu farawa da waɗanda suka fara amfani da ƙwallon kwanan nan. Dukkanin motsa jiki a cikin wannan shirin a bayyane suke kuma yana da sauƙin aiwatarwa. Babu haɗuwa masu rikitarwa, kawai jerin ƙarfin motsa jiki tare da kwalliyar kwanciyar hankali don sautin tsoka. Darasin shine: motsa jiki sakan 40, sakan 10 huta.

Butt & Ab Workout (ta amfani da ƙwallon motsa jiki)

2. Kwanciya Kwallan Jiki

A algorithm na wannan bidiyo tare da ƙwallon ƙafa mai sauqi ne: 10 motsa jiki waɗanda aka yi a cikin zagaye 2. Za ku yi turawa, crunches, squats, katako, gada. Kowane zagaye zai ɗauki kimanin minti 10. Shirin yana gudana kusan ba tsayawa, amma ana sauya shi sauƙin sauƙi saboda ƙimar kuɗi.

3. Motsa Jikin Kwallon Jiki 1

Wannan bidiyon tare da ƙwallon ƙafa yana haifar da mai da hankali ga ƙananan jiki da murfin murfin muscular. Za ku tsuguna, kuyi huhu, katako, dunƙule da sha'awa. Dukkanin motsa jiki ana yin su ne kawai da kwallon ba tare da wani karin kayan aiki ba. A kan wannan tashar zaku iya samun 3 ƙarin bidiyo tare da ƙwallon motsa jiki daga wannan jerin.

4. HIIT Total Motsa jiki tare da Motsa jiki Ball da nauyi

Kocin Youtube Shelly yana ba da Kashi na tazara mai ƙarfi horo tare da ƙwallon ƙafa wanda ƙarfin motsa jiki ke canzawa tare da mairobic. Dukkanin motsa jiki sun kunna kwallon, gami da tsalle. Bugu da ƙari za ku buƙaci dumbbells, yana da kyawawa don samun nau'i-nau'i 2 na nauyin daban-daban. Horarwa nauyi ne mai nauyi, amma yana da matukar tasiri ga asarar nauyi.

5. abilityarfafa Ball, Fit Ball Fitarfafa Cinya

An tsara wannan bidiyon tare da ƙwallon ƙafa yin aiki a kan cinyoyi da gindi. Shirin kusan yana gudana a ƙasa, amma zakuyi mamakin yadda za ku iya aiki ta gaba, gefe, ciki da cinya ta baya, ta amfani da nauyin jikinku kawai, ƙwallon motsa jiki da… ba komai. Bugu da ƙari za ku ƙarfafa tsokoki na kafadu da haushi.

6. Kwanciyar hankali Kwallan Jikin Jikin Jikin Blitz

Wani bidiyo mai tasiri tare da ƙwallon ƙafa a kan wannan tashar. A wannan lokacin zaku horar da dukkan jiki don samar da tsokoki na roba da karfi. Ayyukan da aka gabatar zasu yi amfani da tsokoki masu zurfin da basa aiki koyaushe yayin karatun yau da kullun. Impactananan tasirin shirin bisa haɗin Pilates da tsarin karatun Borregohakan zai taimaka muku wajen kawar da wuraren matsalar ba tare da ɗaukar abubuwa masu haɗari ba. Ana iya amfani da wannan bidiyon tare da ƙwallon ƙafa azaman horo na dawowa bayan rauni.

7. imatearshen Cikakken Fitarfin Ballwallon Ballwallon :arshe: Trainingarfin Trainingarfi (Calories 220-270)

Wannan bidiyo mai nutsuwa tare da ƙwallon ƙwallo musamman zai yi kira ga waɗanda suke son yin aiki tare da cikakken fahimtar aikin kuma hankali ga darussan fasaha. Shirin shine mai horarwa Phong Tran, amma duk atisayen da ya nuna akan mataimakinshi, Michelle, tare da su tare da nasiha da tsokaci. Motsa jiki ya zama cikakke don ƙarfafa ƙwayoyin murƙushewa da daidaita kashin baya. Baya ga wasan motsa jiki za ku buƙaci dumbbells biyu.

8. Kwanciyar hankali Ball Cardio Abs Workout

Wani bidiyo tare da ƙwallon ƙwallon daga Shelly Dose, amma yanzu tare da mai da hankali kan tsokoki na ciki. Shirye-shiryen ƙananan tasiri ne don haka zaku iya tafiya ba tare da takalmin gudu ba. Za ku sami katako da yawa da katako waɗanda za su taimaka don ƙarfafa murfin tsoka. Kwallan motsa jiki kawai za ku yi amfani da shi, ba a buƙatar sauran kayan aiki.

9. Motsa jiki, Motsa Kwallan Kwallan Bikin Cikakken Tsawon Bidiyo

Trainingarfin ƙarfi tare da ƙwallon ƙafa da dumbbells zai taimaka muku don sautin tsokoki kuma ku sa jiki ya dace da na roba. Mai horarwa Jessica Smith yayi amfani hade motsa jiki, wanda ya haɗa da lokaci ɗaya saman da ƙananan jiki. Yana taimaka amfani da matsakaicin adadin tsokoki. Dukkanin motsa jiki na gargajiya tare da sauye-sauyen kwanciyar hankali daga ɗayan zuwa wani. Don azuzuwan yana da kyawawa a sami nau'i biyu na dumbbells na nauyi daban-daban.

10. Jimlar Motsa Jiki tare da Kwanciyar hankali don Masu farawa

Wannan bidiyon tare da ƙwallon ƙafa ya dace da masu farawa. Sauƙaƙe, amma ingantaccen motsa jiki zai ba ku damar haɓaka sautin tsoka da ƙona calories. Zakuyi aiki kan gyaran siffofin naku hannaye, kafadu, ciki, gindi da ƙafa. An gudanar da zaman a zagaye biyu, a hankali kuma a hankali. Za ku ji aikin dukkan jiki, amma zai iya tsayayya da horo daga farko zuwa ƙarshe.

11. Jimlar Jikin Kwallan Jikin Jiki - Motsa jiki na PhysioBall

Bidiyon Fitball daga tashar FitnessBlender ya shahara sosai akan youtube kuma ba abin mamaki bane. Tabbas ku mutane kuna kimantawa inganci da amfani na shirin. Za ku yi motsa jiki na zagaye 3 tare da ƙwallo, daga cikinsu akwai katako, gada, turawa-UPS, hauhawar jini, karkatarwa, squats. Dole ne a yi horo a bango ko wani shimfidar ƙasa.

12. Mafarin Jikin Jiki tare da Dumbbells & a Swiss Ball (300-350 Calories)

Kada kalmar farawa a yaudare ku da taken shirin, ya dace da dalibin da ya ci gaba. Horar da aiki, ƙwallon ƙafa don yin aiki da hannaye, ciki, gindi da ƙafafu sun zama abin ban mamaki a sararin youtube. Tabbatar cewa kun sami tasirin shirin. Ka tabbata, ba za ka kunyata ba.

Kowane bidiyo da aka ƙaddamar da ƙwallon ƙwallo yadda yakamata akan kanta. Domin tantance zabi, ba lallai bane a gwada kowane shiri daban. Mafi yawanci, ya isa kallon bidiyo don koya idan kuna motsa jiki, saurin darasin, kocin da shirin.

Duba kuma: Babban zaɓi: Motsa jiki 50 tare da ƙwallon ƙafa don rage nauyi da sautin tsoka.

Don rage nauyi, Tare da kaya

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