Top-14 gajeren horo tare da madauri don siririn jiki

Plank motsa jiki ne a tsaye wanda zai ƙunshi matsakaicin adadin tsokoki a cikin duka jikin ku. Plank da gyare-gyarensa ana amfani dasu sosai ba kawai a horar da tsokoki na ciki ba, amma horar da jiki duka. Muna ba ku saman tasiri videos tare da madauriwanda ke taimaka maka matsawa tsokoki da inganta jiki

Me yasa yakamata ku gwada waɗannan bidiyon tare da madauri:

• Za ku ƙarfafa tsokoki na kafadu, hannaye, kafafu, danna, baya, kirji, ba tare da ƙarin ma'auni ba, ta amfani da nauyin jikin ku.
• Tsarin katako yana taimakawa wajen yin aiki da tsokoki wanda shine rigakafin ciwon baya da matsalolin baya.
• Bayanan bidiyo tare da madauri sun wuce mintuna 5-10, don haka na iya zama babban ƙari ga babban aikin motsa jiki.
• Don motsa jiki ba za ku buƙaci ƙarin kayan aiki ba.
• Yawancin darussan waɗannan shirye-shiryen suna da ƙarancin tasiri, don haka yana da lafiya ga haɗin gwiwa.
• Azuzuwan sun dace da duk matakan motsa jiki.
• Kuna iya koyaushe yin shi mafi wahala ta hanyar yin bidiyo ɗaya zuwa da'irori da yawa.

Duk game da motsa jiki na katako

Yadda za a yi bidiyo tare da madauri? Kammala shirin da aka tsara Sau 3-5 a sati tsawon minti 5-10bayan core motsa jiki. Kuna iya juya bidiyoyi da yawa ko zaɓi mafi dacewa. Idan kuna da damar, zan iya maimaita bidiyo a cikin ƴan laps. Don rikitar da motsa jiki, yi amfani da ma'aunin ƙafar ƙafa ko bandejin motsa jiki.

Horowa tare da madauri: bidiyo mai haɗawa

1. FitnessBlender: Advanced Plank Workout (minti 10)

Wannan ɗan gajeren motsa jiki daga masu horar da FitnessBlender tare da madauri ya haɗa da bambance-bambancen bambance-bambancen 8 na katako mai ƙarfi: akan gwiwar hannu, a hannu, baya, da katako na gefe. Za ku yi kowane motsa jiki don maimaitawa 10, tsakanin motsa jiki na jiran ku hutawa na biyu na biyu. Shirin ya dace da horar da matakin ci gaba.

2. Gymvirtual: Abdominales Isometricas (minti 5)

A cikin wannan motsa jiki tare da madauri a cikin Mutanen Espanya daga gymvirtual dole ne ku yi wasu motsa jiki masu maimaitawa, amma wannan baya nufin cewa horo zai kasance da sauƙi. Yi shiri don jin matsakaicin nauyin tsokoki da kafadu. Ayyukan da suka dace da matakan firamare da sakandare.

3. Jessica Smith: Ƙarfin Plank don Duk Matakan (minti 14)

Wannan darasi tare da madauri daga Jessica Smith galibi ya ƙunshi motsa jiki na tsaye, inda zaku buƙaci tsayawa a wuri ɗaya na ɗan lokaci. Horon yana kan haɓakar wahala, wanda ya dace da horon matakin matsakaici.

4. Rebecca Louise: Kalubalen Plank (minti 10)

Shirin Rebecca Lewis ya haɗa da nau'ikan madauri na yau da kullun, gami da madauri akan hannaye da gwiwar hannu, katako na gefe, katako a hannu tare da murɗawa. Motsa jiki zai taimake ku daidai don yin aiki akan ainihin, dacewa da matsakaici da horo na ci gaba.

5. Rebecca Louise: Aikin Bambancin Plank (minti 8)

Wani babban motsa jiki tare da madauri daga Rebecca Lewis. Rebecca yana ba da zaɓuɓɓuka iri-iri na kayan gyarawa, gami da tafiya a cikin madauri zuwa gefe, mai hawa, yana juya jiki a cikin al'ada da katako na gefe. Ya dace da matsakaici da horon matakin ci gaba.

6. Cassey Ho: Plank Beach (minti 7)

A cikin wannan shirin daga Casey Ho yana aiki da jiki gaba ɗaya daga hannu zuwa ƙafafu. Za ku yi sauƙi motsa jiki a mashaya: taba kafadu, ɗaga hannuwansa, bugun ƙafar ƙafa, tura-UPS. Dace da horo matakin matsakaici.

7. BodyFit Daga Amy: Kalubalen Plank Don Ƙarfafa Ƙarfafa (minti 5)

Yana da ɗan gajeren motsa jiki daga Amy BodyFit tare da sauƙaƙan gyare-gyare na laths, wanda zai zama kyakkyawan ƙari ga kowane aji. Tsarin motsa jiki ba shi da mahimmanci, amma ga masu farawa wannan bidiyo ne mai madauri daidai.

8. BeFiT: Abs Plank Challenge Intermediate (minti 5)

A cikin wannan motsa jiki ciki da kafadu suna da hannu sosai a tsokoki na gindi, don haka idan kuna son yin aiki akan wannan ganimar taut, tabbas kun haɗa da shirin motsa jiki na bidiyo na 5-minti. Ya dace da horon matakin matsakaici.

9. Kalubalen Plank Livestrong

Tashar Youtube Livestrong tana ba ku ƙalubalen mako 4 tare da sanannen ƙwararren ƙwararriyar yoga Elise, wanda ya saba mana a cikin shirye-shiryen daga Beachbody. Rukunin ya ƙunshi bidiyo 4 (haɗi zuwa jerin waƙoƙi duka), kowane bidiyo za ku yi sau biyu a rana a cikin mako. Shirin ya dace da duk matakan dacewa.

Aiki tare da alluna: harhada bidiyo a cikin Rashanci

1. Anna Tsukur: Kalubalen Plank

Anna Tsukur yana ba ku tsarin wasan motsa jiki na sati 7 kalubalen Plank. Za ku sami bidiyo 7 a cikin mintuna 8 za ku yi mako guda. Ƙarin bayani game da wannan shirin karanta sharhinmu: ƙalubalen Plank daga Anna Tsukur. Shirin ya dace da horo na matsakaici da ci gaba.

2. Ekaterina Kononova, bidiyo tare da madauri

Ekaterina Kononova akwai jerin jerin motsa jiki tare da madauri wanda zai yi kira ga duk masu sha'awar wannan motsa jiki mai tasiri. Catherine yana ba da duka a tsaye da motsa jiki tare da madauri waɗanda zasu taimake ku don ƙona adadin kuzari da sautin jiki. Kuna iya haɗa bidiyoyi da yawa tare don cimma iyakar sakamako.

Idan kuna son cire jiki kuma ku kawar da wuraren matsala, tabbatar da haɗa waɗannan bidiyon a cikin shirin horonku. madauri yi Minti 5-10 a rana, kuma bayan wata daya za ku ga wani gagarumin canji a siffarta.

Dubi kuma:

• Duk game da tura-UPS: fa'ida, cutarwa, + 21 tura-UPS
• Manyan ayyuka 20 na kiba mai nauyi ba tare da crunches da katako ba
• Top-20 PP-Recipes don abincin dare: abin da za ku ci da maraice don asarar nauyi

Sliming, Ciki, Baya da kugu