Contents
- Horar da ƙarfi tare da ƙaramin adadin maimaitawa
- 1. Motsa Jikin Gyaran Jiki na Sama
- 2. Mafi Kyawun Motsa Jiki don foran Sanda, Kafadu & Upperan Baya
- 3. Mai Karfi, Jingina, Makamai Masu Jiki, Kirji da Kwatancen Kafadu
- 4. Trainingarfafa Trainingarfafawa ga Makamai da Kafadu
- 5. Motsa Jiki na Sama don witharfi tare da Saukowa Reps
- 6. Upperarfin Upperarfin Jikin Aiki - Horar Nauyin jiki don Babban Jikin
- 7. Upperarfin rearfin Upperarfi na Sama - Tabbatarwar clearfin Muscle
- 8. Makaman Jikin Sama, Kafadu, Motsa Jiki na Baya
- 9. Motsa jiki na Sama na Sama don Makamai, Kafadu da kuma Babban Baya
- Horar da ƙarfi don jikin sama a kan lokaci
Musclesarfin tsokoki na saman jiki ya zama dole ba wai kawai don haɓaka ƙimar jiki daga mahangar kayan haɓaka ba, har ma don ƙwarewar ƙwarewar yawancin motsa jiki ciki har da ciki, gindi da cinyoyi. Muna ba ku sabon tarinmu: 15 ƙarfin horo tare da dumbbells don makamai, kafadu, baya da kirji daga Fitness Blender don ƙarfafawa da sautin tsokoki.
Daga nau'o'in motsa jiki Fitness Blender mun zaɓi waɗanda kawai waɗanda suka haɗa da ƙarfin horo tare da dumbbells don haɓaka tsokoki na jiki na sama (hannaye, kafadu, kirji, baya). Don wasu shirye-shiryen zaku buƙaci benci. Shirin yana ɗaukar mintuna 20-50, mafi yawansu sun riga sun haɗa da dumi da kuma mikewa.
Trainingarfin ƙarfi don jiki na sama zai sami a daban-daban manufa ya danganta da yawan maimaitawa da nauyin dumbbells ɗin da kuka zaɓa:
- 5-8 reps a cikin m ya dace ga waɗanda suke aiki a kan ci gaban na tsoka taro;
- 12-14 maimaitawa a cikin tsarin zabi ga waɗanda ke aiki don haɓaka ƙarfi;
- 16-20 maimaitawa a cikin tsarin zaɓaɓɓu ga waɗanda suke aiki akan juriya da sautin tsoka.
Dangane da haka, ƙananan maimaitawa, bonnauyin lichi kana buƙatar amfani. Zaɓi nauyin dumbbell don yin maimaitawa ta ƙarshe ta kusanci an yi shi a iyakar ƙarfin tashin hankali na tsoka. Domin biceps, triceps da kafadu nauyin dumbbells ya kamata ya rage ƙasa. Don manyan kungiyoyin tsoka, misali kirji da bayana iya ɗaukar nauyi kuma.
Muna bayar 2 wasan motsa jiki daga FitnessBlender don jiki na sama:
- tare da karamin adadin maimaitawa akan ci (kowane motsa jiki ana yin sa ne don maimaita 8-10 a cikin kusancin)
- tare da adadi mai yawa na maimaitawa a lokaci guda (kowane motsa jiki ana yin shi ne na dakika 45)
Horar da rukunin farko don yin aiki mafi kyau ga waɗanda ke gaban dumbbells masu nauyi kuma waɗanda ke shirye su yi aiki a kan ƙwayar tsoka. Horar da rukuni na biyu sun dace da waɗanda kawai ke son yin aiki a jikin tsoka.
FitnessBlender: abubuwa uku masu shirye-shirye don asarar nauyi
Horar da ƙarfi tare da ƙaramin adadin maimaitawa
1. Motsa Jikin Gyaran Jiki na Sama
- Tsawon Lokaci: 21 min
- Wahala: 3
- Kalori: 120-280 kcal
- Kayan aiki: dumbbell, benci
- Ba tare da dumi da sanyi ba
A cikin wannan shirin, Daniyel ya shirya muku 12 motsa jiki daban-daban. An rarraba darussan zuwa ƙungiyoyi 3, darasi 4 a kowane rukuni. Kowane motsa jiki ana yin shi don maimaita 10 a hanya ɗaya. Tsakanin ƙungiyoyi motsa jiki yana ɗaukar ƙaramin hutu.
Aiki: Kirjin bugawa, lankwasa kan layi, Karkatar da Kirjin Kirki, Layin layi; Sama Latsa, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Headari na Tricep Tsawo, Gudun Curmer, Tricep Kickback, Bicep Curl.
2. Mafi Kyawun Motsa Jiki don foran Sanda, Kafadu & Upperan Baya
- Tsawon Lokaci: Mintuna 25
- Wahala: 3
- Calories: 125-225 adadin kuzari
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
Wannan aikin motsa jiki na jikin sama ya hada da zagaye 3 zagaye 2 kowane zagaye. Ana maimaita kowane zagaye a cikin saiti 2 + ƙarami Burnout. Yi motsa jiki a maimaita 10. Kelly yana amfani da dumbbells daga 2kg zuwa 8kg.
Aiki: Guduma Curl, Bentover Tricep Extension, Kirji Fly, Reverse Fly, Sama da Latsa, Dumbbell Pulllover.
Dubi wannan bidiyo akan YouTube
3. Mai Karfi, Jingina, Makamai Masu Jiki, Kirji da Kwatancen Kafadu
- Tsawon Lokaci: Mintuna 30
- Wahala: 3
- Calories: 155-279 kcal
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
Wannan motsa jiki na sama don makamai, kafadu, kirji da baya ya hada da motsa jiki 6 da aka kasu kashi uku. Ana maimaita kowane zagaye a cikin saiti 3, ana yin motsa jiki a maimaitawa 3.
Darasi: Rufe Bridge Press, Bentover Row, Close, Lateral / Ventral Raise (alt), Pullovers, Overhand Curl, Sama da overhand Tricep Tsawo.
Dubi wannan bidiyo akan YouTube
4. Trainingarfafa Trainingarfafawa ga Makamai da Kafadu
- Tsawon Lokaci: Mintuna 35
- Wahala: 3
- Calories: 140-385 kcal
- Kayan aiki: dumbbells
- Ba tare da dumi da sanyi ba
A wannan karfin horo na makamai da kafadu an dafa zagaye 4 zagaye 2 kowane zagaye. Kowane zagaye ana maimaita shi a cikin saiti 3, aikin da aka yi don maimaita 10.
Aiki: Sama da Kan Jarida, Curl, Haɓaka Late, headarfin Tricep Extension-Arnold Press, Hammer Curl, entarfafa Hawan Kai, rusushin Kwanya.
Dubi wannan bidiyo akan YouTube
5. Motsa Jiki na Sama don witharfi tare da Saukowa Reps
- Tsawon Lokaci: Mintuna 38
- Wahala: 4
- Calories: 214-399 kcal
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
A cikin wannan motsa jiki don kowane motsa jiki zaku yi saiti 3: reps 10, sannan reps 8 sannan kuma sau 6. Tare da rage yawan reps zaku kara nauyin dumbbells. Wannan hanyar za ta taimaka muku wajen haɓaka ƙarfin hali da aiki a kan haɓaka tsoka da ƙarfi. Za ku sami ƙananan adadin maimaita kowane motsa jiki, nauyin dumbbells, zaku iya ɗaukar ƙari.
Aiki: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Kirji Latsa, Sama da Latsa, Pullover, Raaddamar da Larshe, Varfafa entaura.
Dubi wannan bidiyo akan YouTube
6. Upperarfin Upperarfin Jikin Aiki - Horar Nauyin jiki don Babban Jikin
- Tsawon Lokaci: Mintuna 38
- Wahala: 3
- Calories: 245-588 kcal
- Kayan aiki: dumbbell, benci
- Tare da dumi-dumi da damuwa
Wannan shirin yana gudana akan sanannen tsari: 6 motsa jiki, 3 zagaye 2 atisaye kowane zagaye. Kowane zagaye ana maimaita shi a cikin tsari na atisaye guda 3 a maimaita 10.
Darasi: Alternating Chest Press, alternating Row, Close, Alternating Hanya Press, alternating Dumbbell Pullover, Alternating Tricep Tsawo alternating Bicep Curl.
Dubi wannan bidiyo akan YouTube
7. Upperarfin rearfin Upperarfi na Sama - Tabbatarwar clearfin Muscle
- Tsawon Lokaci: Mintuna 40
- Wahala: 4
- Calories: 200-640 kcal
- Kayan aiki: dumbbell, benci
- Tare da dumi-dumi da damuwa
A cikin wannan motsa jiki na minti 40 Daniyel ya yi atisaye na zamani 6, waɗanda aka kasu kashi uku. An yi aikin motsa jiki 3, kowane zagaye ana maimaita shi a cikin saiti 10. A karshen zaka samu Burnout Zagaye na 6 motsa jiki.
Aiki: Kirji Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl Noonewa Zagaye: Turawa sama, Wurin Bentover Wide, Hanya Danna, Pullover, Tricep Dip, Hammer Curl.
Dubi wannan bidiyo akan YouTube
8. Makaman Jikin Sama, Kafadu, Motsa Jiki na Baya
- Tsawon Lokaci: Mintuna 40
- Wahala: 4
- Calories: 198-435 kcal
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
Wannan horo na ƙarfi don jikin sama yana da bambanci sosai. Ya haɗa da motsa jiki daban-daban 18, waɗanda aka kasu kashi uku. Kowane motsa jiki ana yin sa ne a cikin tsari guda 3 na maimaitawa. Tsakanin zagaye zaka sami karamin hutu. Kelly yana amfani da dumbbells daga 10kg zuwa 2kg.
Aiki: Stunƙarar Chearji, entunƙwasa Fiye da Tashi, entarfafa Hanya, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Kirjin Danna, Dumbbell Row Wide L&R, Hanya Danna, Dumbbell Pullover Palms Up Up, Overhead Tricep Extension, Bicep Curl; Kusa Pressan Jariri, Dan Dumbbell, Kusa, Larar da Palmaga Dabino Downasa, Parfin Sidearshe, Trarfin Tricep, handaruwa Curl.
Dubi wannan bidiyo akan YouTube
9. Motsa jiki na Sama na Sama don Makamai, Kafadu da kuma Babban Baya
- Tsawon Lokaci: Mintuna 50
- Wahala: 3
- Calories: 275-536 kcal
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
A cikin wannan motsa jiki na tsawon minti 50 Kelly sun shirya muku motsa jiki 14. Motsa jiki an raba shi zuwa zagaye 7, ana maimaita zagaye a cikin saiti 2. Yi kowane motsa jiki don reps 8. Horo yana da tsayi, don haka zaku iya ɗaukar ƙarin hutu tsakanin zagaye.
Aiki: Kirji Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Ja kan Plusari da Naraƙaƙan Latsa, Row Plus Rotation da Extension Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug, Juyawa Curl, Kwanyar Crusher.
Dubi wannan bidiyo akan YouTube
Horar da ƙarfi don jikin sama a kan lokaci
1. Motsa Jiki na Sama don Manyan Makamai & Kafadu
- Tsawon Lokaci: Mintuna 28
- Wahala: 3
- Kalori: 140-280 kcal
- Kayan aiki: dumbbells
- Ba tare da dumi ba, amma tare da damuwa
A wannan aikin na jikin na sama ya kunshi darussa daban-daban guda 18, saboda haka kuna da tabbacin ba za ku gaji ba. Kowane motsa jiki ana yin shi sau 1 a karkashin makirci na aikin 45 seconds, sakan 20 hutawa. Akwai haɗin motsa jiki na ƙungiyoyi masu tsoka da yawa, da motsa jiki na motsa jiki don mafi girman ƙarfin tsoka.
Darasi: Baya Fly + Pulses; Kirji Fly + Pulses; Gwanin + Crunch; Sama Latsa; Tsawan Tricep + Row kusa; Curl + Arnold Latsa; Chest Press + Bridge; Wurin Layi + Plank; Lateral & Ventral na haɓaka; Gwanin gefen; Cadence Curl; Halo Tsawo; Tafiya Turawa; Baya Baya Ja; Hanyoyin Hannu; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Ja.
Dubi wannan bidiyo akan YouTube
2. Aikin Jikin Jikin Aiki don ngtharfi da daidaituwa
- Tsawon Lokaci: Mintuna 33
- Wahala: 4
- Calories: 191-351 kcal
- Kayan aiki: dumbbells
- Tare da dumi-dumi da damuwa
A wannan motsa jiki na jikin sama daga Fitness Blender zaka sami zagaye 4 zagaye 2 kowane zagaye. Ana maimaita kowane zagaye a cikin saiti 2. An gabatar da jadawalin mai zuwa don kammalawa: Aiki na dakika 45, sakan 15 saura. A ƙarshen shirin ƙarami Zagayewar Konewa na motsa jiki huɗu.
Aiki: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Tura Turawa, Tricep Dips, Backaukan Baya na Baya, Armunƙun Hannu.
Dubi wannan bidiyo akan YouTube
3. Motsa rearfin Upperarfi na Sama don Makamai, Kafadu, Kirji & Baya
- Tsawon Lokaci: Mintuna 34
- Wahala: 3
- Calories: 188-347 kcal
- Kayan aiki: dumbbell, benci
- Tare da dumi-dumi da damuwa
A cikin wannan aikin zaku sami motsa jiki na musamman guda 24 waɗanda ake aiwatarwa ta hanya ɗaya bisa ga makirci aikin dakika 45 da sakan 15 a huta. A cikin duka, shirin ya haɗa da ƙungiyoyin motsa jiki na 4:
- Rukuni na 1 (kirji da baya)
- Rukuni na 2 (kafadu da latissimus dorsi)
- Rukuni na 3 (biceps da triceps)
- Rukuni na 4 (mai juyawa)
Dubi wannan bidiyo akan YouTube
Idan kanaso kayi aiki akan wasu kungiyoyin tsoka tare da masu horarwa Fitness Blender, Tabbatar da kallo:
- Babban horo na ƙarfi 15 tare da dumbbells don ƙafafu da gindi daga FitnessBlender
- Wasannin motsa jiki na musamman na 12 daga FitnessBlender, tare da ƙarfafa ciki
- 9arfin ƙarfin ƙarfin XNUMX na Totalarfafa duka tare da dumbbells cikakken jiki daga FitnessBlender