Manyan wasannin motsa jiki na 13 mafi tsayi don rashi daga Blogilates

Motsa jiki na yau da kullun don ciki yana da mahimmanci ba kawai don ƙarfafa tsokoki na ciki ba, amma don hana ciwon baya da ƙananan baya. Muscle corset yana goyan bayan kashin baya, don haka atisaye don ƙarfafawa yana taka muhimmiyar rawa a cikin aikin haɗin tsarin namu. 13 suna ba ku gajeren motsa jiki don ɓacewa daga Blogilates na mintina 10 wanda zai zama babban ƙari a cikin aji.

Yana da mahimmanci a lura cewa yana da matukar wahala cire kitse na ciki, kawai yin crunches. Don kawar da ciki yana buƙatar cikakkiyar hanya: ƙarancin calorie da motsa jiki na yau da kullun. Amma don ƙarfafa tsokoki, inganta sautin, ƙara ƙarfin ciki tabbas za ku iya taimakawa. Kada a kwashe ku motsa jiki ciki: Mintuna 10-15 sau 2-3 a mako isa ga ban da shirye-shirye ga dukkan jiki.

Casey Ho yana ba da gajeren bidiyo na matsakaiciyar rikitarwa, wanda zai iya iyawa da kowa. Idan wasu motsa jiki suna da wahala a gare ku, kada ku damu. Ci gaba da atisaye a kai a kai, kuma bayan lokaci zaka ji wani ci gaba mai mahimmancin gaske. Yi hankali yayin horo ba tanƙwara a cikin kashin baya ba, an danna ƙananan baya zuwa ƙasan. Zana ciki, bai kamata ya zama mai annashuwa ba, amma kada ku riƙe numfashinku.

Hankali! Bayanan motsa jiki ba da shawarar don kashe mutane tare da cututtukan cututtuka na kashin baya a cikin mummunan ciwon baya da ƙananan baya, kazalika da kasancewar ciwan ciki bayan haihuwa. Idan kun ji kowane motsa jiki yana ba ku zafi ko damuwa, ƙetare shi ko dakatar da horo.

Duk bidiyon suna ƙasa, ba a buƙatar lissafi, tsawon lokacin aiki game da minti 10. Asali Casey Ho yana bayar da atisaye daga Pilates tare da zurfin nazarin zurfin tsokoki na ciki da haushi: crunches, baya crunches, da ɗari, da katako, Bicycle, ƙafa kafa, ja da mike kafafu, Rolls a baya, jirgin ruwan, almakashi, da dai sauransu.

Manyan motsa jiki 60 mafi kyau daga Pilates

Shortananan motsa jiki don ciki tare da Casey Ho

1. Cikakke 10 AB

A cikin wannan shirin zaku sami kyawawan atisaye 10 na ciki: Rollup Tare da Twist, Anunƙwasa Ya Kai, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Rasha Twist, Corkscrew, Plank Twist, Plank. Horon gajere ne, amma yana da matukar tasiri ga tsokoki.

2. Belananan Flattener

A cikin wannan shirin aikin yana ƙunshe da tsokoki na ƙananan 'yan jaridu. Wannan aikin kuma ya sha bamban kuma yana da inganci. Wadannan darussan: Hundredari, Doble Stretch Stretch, Barbie Feet, Reverse Crunch, Crunch 1-2-3, Clicks Clicks, Duba Saw Abs, Helicopters, Corkscrew, Single Drop.

3. Slim Waist POP Pilates

Wannan gajeren motsa jiki na minti 10 don ciki daga Casey Ho ya haɗa da motsa jiki 4 kawai: Fadada Crunch, Biyu Crunch zuwa Tsawo, Rollup to Rollover, Hip Twist to Butt Bar. Za'a gudanar da karatun cikin sauri, amma ingantacce.

4. Ultimate Ab Workout 2016

A cikin wannan motsa jiki kuna jiran ɗaga jiki zuwa ƙafa don yin aiki da haushi. Idan kuna da matsalolin baya, zai fi kyau a dage shirin. Darasi: Ballerina Zauna (da dama hanyoyi), Scissors Kicks, Circle Circle, Cha Cha Abs, Legafa Doubleafa biyu, Teaser.

5. M Ab Workout Mania

A cikin wannan aikin motsa jiki ya haɗa da motsa jiki na gargajiya daga Pilates: ɓoyayyen ku zai ƙone! Exerciseaya daga cikin motsa jiki yana biye da wani a cikin kyawawan al'adun Pilates. Dukkanin motsa jiki ana yinsu ta baya.

6. Hard Core Motsa jiki

Wannan ba aikinmu bane na horo ba a baya, amma akwai madauri na gefe da na gargajiya, gyare-gyaren su, da motsa jiki na Superman, wanda yanada matukar amfani don ƙarfafa ƙashin baya.

7. Core Crusher - Mafi Kyawun Motsa jiki

Wani motsa jiki wanda zai taimaka muku yadda yakamata kuyi aiki akan ƙananan matsi. A cikin wannan bidiyon Casey yayi tayin yin aiki a kan ciki galibi ta hanyar murzawa da daga kafa.

8. Abs Akan Wuta

Wannan shirin ya haɗa da motsa jiki mara ƙima don ciki, sabili da haka, roko da ɗalibin ya samu. Darasi: Da Genie Abs Eagle Abs, Runaway Abs, Biyu Lega miƙa, Clock Abs, Hollow Rock Rock Leg Leg Drop, Earararrawar Kunne.

9. Happy Hard Core Ab Motsa jiki

A cikin wannan aikin don ɓoyewa daga Blogilates sun haɗa da atisaye 5 kawai. Ayyuka suna da hankali da tunani tare da haɓakar haɓakar ƙwayar tsoka. Darasi: Horar da Track Abs, Legungiyoyin Maɓuɓɓuka guda ɗaya Ab, Samun Criss-cross, Genie Abs.

10. Flat Abs Workout don Masu farawa

Amma wannan motsa jiki ya dace da masu farawa. Ya haɗa da darasi iri-iri, amma an tsara su don ƙananan maimaitawa, don haka darasi mai sauƙi ne a bi daga farko zuwa ƙarshe. Darasi: Yi sama, Dari, Saurin Kafa guda, Tsawo kafa biyu, Table Top Crunch, Legs Up Crunch, Oblique Swivels, Twisting Crunch, Crunch, Plank, Forearm Plank, Side Plank.

11. Matsanancin aikin motsa jiki (kashi 1, 2, 3)

Casey Ho shima yana da jerin gajeren bidiyo guda uku Extreme Abs Workout. Horarwa ba ta wuce iyaka ba, amma ta isa inganci. Tabbas zasu ba da gudummawa ga aikinku kan tsokoki na ciki.

Kyauta: 1000 Abs Challenge (minti 30)

Idan kuna shirye kuyi aiki mafi tsayi, gwada zaman horo na mintina 30 1000 Abs Kalubale daga Blogilates, wanda zai taimaka maka ka mai da hankali kan tsokoki na ciki. Dukkanin motsa jiki ana yin su a cikin babban matsayi.

Thesearfafa wannan gajeren motsa jiki don ɓacewa daga Blogilates zuwa shirin lafiyar ku don ƙarfafa ƙwayoyin ciki da tsarin muscular. Idan kuna son yin tare da Casey Ho, muna ba da shawarar ku kalli:

Don masu farawa, slimming, lowarfin motsa jiki mai tasiri na ciki

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