Manyan wasannin motsa jiki mafi kyau na 15 don cinya na waje (ƙananan yanki)

Kitsen da ke kan cinya na waje ko a cikin "breeches" an dauke shi daya daga cikin manyan matsalolin 'yan matan da ke aiki a kan slimness na adadi. Muna ba ku zaɓi na motsa jiki masu tasiri don cinya na waje, ta hanyar da za ku inganta siffar ƙafar ƙafa kuma ku ƙarfafa wuraren matsala.

Siffofin motsa jiki don cinya ta waje:

• Lura cewa a cikin gida ba shi yiwuwa a rasa nauyi. Jiki yana rage kiba a wuraren da muke yin atisaye.
• Tsarin asarar nauyi yana yiwuwa ne kawai tare da ƙarancin kalori, watau lokacin da muke cin abinci ƙasa da yadda kuke kashewa yayin rana.
• Wuraren matsala yawanci suna rasa nauyi a ƙarshe. 'Yan matan sun fi yawa a cikin ƙananan sassan jiki.
• Motsa jiki a wajen cinya wani ɓangare na ƙarfafa quadriceps da tsokoki na Sartorius, suna taimakawa wajen ƙarfafawa da inganta siffar su. Amma don kawar da "kunne" gaba ɗaya a kan kwatangwalo kawai tare da Babban raguwa a cikin yawan kitsen jiki.
• Don rikitar da motsa jiki na iya amfani da igiyoyin dacewa da ma'aunin idon sawu.
• Kammala motsa jiki Sau 2-3 a sati tsawon minti 15-30 baya ga sauran shirye-shirye a dukkan jiki.
• Kuna iya yin bidiyon da aka ba da shawara a cikin kewayon 2-3 ko haɗa kowane motsa jiki tsakanin.
• Daga lugs a kan kwatangwalo kuma za su kasance masu tasiri na motsa jiki na plyometric da shirye-shiryen ballet.
• Lalle ne haƙĩƙa, to duba abubuwan da muke zaba don cinyoyin waje da breeches na yanki: Manyan darasi guda 30 don cinyar ciki + shirin darasi da aka shirya.

Motsa jiki don cinya ta waje

1. Motsa jiki don cinya ta waje daga Blogilates (minti 10)

Ɗaya daga cikin fitattun bidiyoyi don cinya ta waje tana ba da koci Casey Ho akan tashar youtube ta Blogilates. Darussanta sun dogara ne akan atisayen Pilates don samuwar jiki siriri. Casey ya ƙirƙiri zaman horo na mintuna 10 a ƙasa tare da motsa jiki daga breeches waɗanda aka yi kwance a gefenku.

2. Motsa jiki don cinya ta waje daga PsycheTruth (minti 17)

Ayyukan motsa jiki mai tasiri sosai don tayin cinya na waje da tashar PsycheTruth. Rabin farko na motsa jiki yana kwance a ƙasa, sauran rabin a tsaye. Dace da duka mafari da gogaggen ɗalibi.

3. Motsa jiki don cinya ta waje daga PsycheTruth (minti 19)

Motsa jiki na biyu daga tashar youtube PsycheTruth tashar zuwa wajen cinya yana tsaye cikakke kuma ya haɗa da ɗaga ƙafa da motsin motsa jiki don haɓaka aikin tsoka na ƙafafu. Ba a buƙatar ƙira, amma idan kuna buƙatar tallafi don daidaitawa, zaku iya ɗaukar kujera.

4. Motsa jiki don cinya ta waje daga FitnessBlender (minti 20)

Idan kuna son ƙarin haɗe-haɗe da cikakken horo don ɓangarorin yanki, to gwada wannan darasi daga FitnessBlender. Kelly yana ba da sauye-sauyen sassan cardio don ƙona kitse da motsa jiki a ƙasa don kafafu da kuma kawar da "kunnuwa" a gefen waje na cinya.

5. Motsa jiki don cinya ta waje daga Anelia Skrypnyk (minti 10)

Ayyukan motsa jiki masu tasiri sosai don ƙananan ƙafafu da toned jiki yana ba da Anelia Skripnik. Tana da shirin musamman na wajen cinya. Bidiyon gabaɗayan yana faruwa a ƙasa kuma ya haɗa da harbi iri-iri waɗanda aka yi kwance a gefen ku.

6. Motsa jiki don cinya ta waje daga Linda Woodridge (minti 15-20)

Linda ƙwararriyar horo ce da shirye-shiryen barnych bisa Pilates. Yana ba da bidiyo da yawa don breeches na yanki na mintuna 15-20. Dukkansu suna gudu akan tabarma kuma sun haɗa da hawa, juyi, da jujjuya ƙafafu. Kuna iya zaɓar ɗaya daga cikin waɗannan shirye-shiryen ko don musanya tsakanin su

Dubi kuma:

• https://www.youtube.com/watch?v=zw1h6ugQ7Rg
• https://www.youtube.com/watch?v=zvWZ7ogB1jw

7. Motsa jiki don cinya ta waje daga Linda Woldridge (minti 35)

Amma idan kuna da ƙungiyar motsa jiki, tabbatar da gwada wannan motsa jiki don breeches zone da duk matsalolin ƙafafu. Kuna iya amfani da band ɗin motsa jiki, kuma kuna iya ɗaure dogon igiya na roba a ƙafafu.

8. Motsa jiki don cinya ta waje daga Ƙaunar Sweat Fitness (minti 5)

Idan kuna da ɗan lokaci kaɗan, zaku iya kallon ɗan gajeren bidiyo na mintuna 5 don ɓangarorin yanki daga tashar koci mai ban sha'awa Love Sweat Fitness. Ayyukan gargajiya don cinya na waje a ƙasa zasu taimake ka ka yi aiki a kan ƙananan ƙafafu.

9. Motsa jiki don cinya ta waje daga Joanna Soh Official (minti 10)

Amma idan kuna son yin aiki tuƙuru akan ƙona kitse, gwada motsa jiki na cardio daga Joanna. Shirinta ya ƙunshi motsa jiki mai zurfi daga plyometric da gaurayawan wasan kwaikwayo na martial, godiya ga abin da kuke ƙarfafa tsokoki na cinya na waje. Za a iya maimaita motsa jiki a cikin 2-3, idan minti 10 bai isa ba.

10. Motsa jiki don cinya ta waje daga Evin Himmighoefer (minti 13)

Wannan wani motsa jiki ne a kasa yana jaddada ba kawai a waje na cinya ba, har ma da tsokoki na gindi. Za ku yi motsa jiki a cikin katako na gefe, kwance a gefe kuma a kan dukkan ƙafafu huɗu.

11. Motsa jiki don cinya ta waje daga Megan Mae Fit (minti 7)

Wani ɗan gajeren horo, wanda, duk da haka, ya haɗa da yawancin motsa jiki masu tasiri, ciki har da tsalle a farkon bidiyon.

Aikin motsa jiki na waje da cinya na ciki

Amma idan kana so ka yi aiki lokaci guda ciki da waje saman na sama, kula da waɗannan zaɓi na manyan motsa jiki don wuraren matsala.

1. Aikin motsa jiki na waje da cinya na ciki daga FitnessBlender (minti 38)

Ingancin motsa jiki don ƙananan jiki daga FitnessBlender, zai taimaka muku yin aiki yadda ya kamata akan siririyar ƙafafu. Shirin ya haɗa da mafi kyawun motsa jiki don glutes, na waje da cinya na ciki, waɗanda aka riƙe a tsaye da a ƙasa. Ba a buƙatar kaya.

2. Aikin motsa jiki na waje da cinya na ciki daga Tone It Up (minti 13)

Horowa daga Katrina daga Tone It Up ya haɗa da squats, lunges da ɗaga ƙafa waɗanda aka yi a tsaye da a ƙasa. Wani ɗan gajeren darasi amma mai tasiri akan ciki da wajen cinya. Kuna buƙatar dumbbell.

3. Aikin motsa jiki na waje da cinya na ciki daga SummerGirl Fitness (minti 12)

A cikin wannan shirin kuna jiran motsa jiki na yau da kullun don wuraren matsala akan ƙafafu waɗanda ke ƙasa.

4. Aikin motsa jiki na waje da cinya ta ciki daga The Live Fit Girl (minti 7)

Wani ɗan gajeren bidiyo tare da zaɓi na motsa jiki don ciki da cinya na waje.

5. Aikin motsa jiki na waje da cinya na ciki daga MFit (minti 18)

Amma wannan motsa jiki ya fi bambanta a cikin abun ciki, amma don motsa jiki kuna iya buƙatar bandeji na roba da kujera.

Tare da aiwatar da shirye-shiryen da aka tsara akai-akai za ku iya sanya ƙafafunku slim, toned, ba kunnuwa da sagging. Haɗa motsa jiki don cinya ta waje tare da abinci mai ma'ana kuma tabbas za ku yi nasara.

Dubi kuma:

• Manyan motsa jiki 25 don gindi da ƙafafu ba tare da squats da tsalle ba (lafiya ga gwiwoyi)
• Horar da ƙarfi ga mata tare da dumbbells: cikakken shiri + darasi

Don sautin da ƙara tsokoki, Legafafu da gindi