Manyan ayyuka 15 na tsayayyar ciki: babu crunches da katako!

Gaji da crunches da katako don abs? Ko kuma kuna da matsaloli a bayanku da kugu, saboda haka ba ku jin daɗin yin atisayen a ƙasa? Ba ku kyakkyawar madadin: zaɓuɓɓukan atisaye don tsayayyar ciki ba tare da shimfidar UPS da katako ba.

Fasali na horo a latsa tsaye

Yawancin horo ana yin su ne a cikin latsawa a cikin yanayi mai sauƙi ko a cikin sandar matsayi. A lokacin waɗannan zaman akwai nauyi mai ƙarfi a kan kashin baya kuma a ɗan ƙaramin take hakki a cikin dabarun aikin ana iya jin zafi a baya, wuya ko ƙananan baya. Wannan yana da haɗari musamman ga waɗanda ke da matsaloli na rashin ƙarfi ko na baya - a wannan yanayin, kowane ɗawainiyar buƙatar aiwatarwa tare da taka tsantsan.

Kamar yadda kuka sani, asarar nauyi ba lallai ba ne don yin amfani da latsawa. Ciki mai natsuwa yana tafiya tare da ƙayyadaddun ƙayyadaddun abinci da motsa jiki ga dukkan jiki. Koyaya, motsa jiki don ɓoyewa yana ƙarfafa ƙarfin tsoka, wanda yake da mahimmanci ga lafiyarmu. Pumped KOR yana taimaka wajan kiyaye madaidaiciyar baya da inganta matsayi. Har ila yau, tsokoki na corset masu ƙarfi suna rage nauyi a kan kashin baya yayin ƙarfi da motsa jiki na motsa jiki. Amma idan kuna da takaddama don zazzage latsawa a ƙasa, to, kyakkyawan zaɓi sune motsa jiki waɗanda ake yin su tsaye.

Zaɓuɓɓukan atisaye don madaurin ciki

Wanda ne musamman dace motsa jiki don ciki tsaye:

• ga wadanda suke so su fadada motsa jikin su na ciki
• wadanda basa motsa jiki a kasa saboda matsalolin baya
• waɗanda suke da gaske wuya a yi crunches da katako
• waɗanda suke da gida mai wuya ko sanyi benaye kuma babu Mat
• ga wadanda suke son fita waje kuma sun fi son atisaye a tsaye

Menene fa'idar horo a latsa tsaye? Na farko, irin waɗannan karatun sun haɗa da aikin ba kawai ƙwayoyin ciki ba har ma da ƙwayoyin baya, makamai da gindi. Abu na biyu, ta hanyar yin aiki tsakanin ƙungiyoyin tsoka da yawa za ku ƙone yawancin adadin kuzari fiye da yin ƙwanƙwasa a ƙasa. Abu na uku, motsa jiki na ciki tsaye yana da matukar dacewa don haɗuwa da aikin motsa jiki (ba kwa buƙatar canza yanayin kwance na jiki tsaye), wanda yake da amfani musamman ga waɗanda suke so su rage kiba. Motsa jiki na tsaye yana aiki yana kunshe da karkatarwa iri-iri, juyawa, juyawa, lankwasawa, wanda ya shafi dukkan tsokoki.

Motsa jiki da aka ba da shawara yakan wuce minti 10-20, don haka ana iya maimaita su a cikin da'irar 2-3 don amfani azaman plementari ko haɗa azuzuwan da yawa cikin shirin ɗaya. Don wasu motsa jiki zaku buƙaci dumbbells ko kwalaben ruwa. Yaba ka latsa don horarwa Sau 3-4 a sati tsawon minti 10-15 or Sau 1-2 a sati tsawon minti 30-40. Ko da kana da madaidaicin ciki, kar ka manta ka yi aiki a kan ƙarfafa tsokoki na ciki don kauce wa matsaloli na baya saboda rauni murus murus.

15 motsa jiki don tsayuwar ciki

Motsa jiki don ciki tsaye daga HASfit

Wataƙila mafi inganci da ingantaccen shirin don latsawa ya ba masu horarwar HASfit horo. A cikin bidiyon su akwai atisaye guda 3 na ciki waɗanda ake yin su tsaye. Suna ƙare na mintina 13-15, don darussan, kuna buƙatar dumbbells masu haske. Masu horarwa suna nuna motsawar zaɓuɓɓuka 2: mai sauƙi da rikitarwa, don haka zaku iya canza shirin don dacewa da fasalin ku.

Manyan gajeren motsa jiki 20 don ciki daga HASfit

Motsa jiki don ciki tsaye daga FitnessBlender

Ana ba da cikakkiyar horo akan latsa tsaye zuwa tashar FitnessBlender. Yana ɗaukar minti 30 kuma zai taimake ka ka yi aiki da ƙwayar tsoka. Za ku sami darussan ƙananan tasirin 7 waɗanda aka maimaita a cikin zagaye 3. Sauran motsa jiki guda biyu daga FitnessBlender na mintina 10 na ƙarshe, zaku iya amfani da su azaman plementarin.

Motsa jiki na Cardio don ciki daga FitnessBlender

Motsa jiki don ciki tsaye daga Amy BodyFt

Yin aiki a kan motsa jiki mai sauƙi a latsa tsaye a can da mai ba da horo na Amy, wanda ke jagorantar tashar BodyFit. Duka azuzuwan suna aiki na mintina 10, kuna buƙatar dumbbell. Amy ta shiga cikin aikin motsa jiki mai rauni, amma bugun zuciyar ku zai karu saboda saurin maimaitawa. Bidiyo na biyu ya fi ƙarfin ɗaukar nauyi.

Motsa jiki don cikin dake tsaye daga GymRa

Tashar Youtube, GymRa tana ba da horo na tazara sosai don ƙona adadin kuzari, wanda ke maye gurbin zuciya da motsa jiki na ciki tsaye. Darasin yana ɗaukar minti 10. Don motsa jiki, kuna buƙatar dumbbells mai haske, amma kuna iya yin su ba tare da su ba.

Motsa jiki don cinyoyi da gindi daga GymRa

Motsa jiki don cikin dake tsaye daga Chloe Ting

Aikin motsa jiki mai ban sha'awa da tasiri don tsayawa a tsaye yana ba kocin Chloe Ting horo. Za ku sami darussan 10 waɗanda aka yi a cikin da'irar aikin 50 seconds / sakan 10 hutawa. Shirin ya hada da tasirin motsa jiki na motsa jiki, amma mai horarwar ya nuna saukakken sigar motsa jiki, don haka aikin zai dace da ɗalibin da bai ƙware ba.

Motsa jiki don cikin dake tsaye daga Jessica Smith

Wani ɗan gajeren motsa jiki na mintina 10 ya ba Jessica Smith. Jiran ku 6 motsa jiki masu tasiri tare da dumbbells mai haske, wanda zakuyi aiki da tsokoki tare da ƙone calories.

Motsa jiki na Barna don tsayayyar ciki tsaye daga Linda Wooldridge

Linda Wooldridge tana ba da horo don tsarin barnych na ciki. Ana yin motsa jiki tare da haɗa tsokokin gindi da ƙafafu, don haka za ku yi aiki a kan duk wuraren matsala. Darasin yana ɗaukar mintuna 20.

Motsa jiki don kafafu daga Linda Wooldridge ba tare da squats da tsalle ba

Aikin rawa na rawa don rawa na ciki tsaye daga Shawarwarin Lazy

Wannan wani horo ne na ballet tare da girmamawa akan yanki na kugu da ciki, tashar youtube, zywararrun ceran rawa. Kuna jiran motsa jiki masu inganci tare da kujera (mai yin lathe), wanda ya shafi ba kawai jiki ba amma cikin jiki duka. Babban minti 15 don magoya bayan wannan nau'in horo.

Aikin ciki yana tsaye daga Nicole Perry

Don wannan motsa jiki na mintina 20 a latsa zaku buƙaci ƙwallan magunguna, amma kuna iya amfani da dumbbell na yau da kullun ko yin ba tare da kaya ba. Zaka sami da'ira 3 na motsa jiki masu sauki don murfin tsoka, tsakanin da'irar hutun minti.

Aikin ciki yana tsaye daga Ekaterina Kononova

Wannan aikin motsa jiki daga Ekaterina Kononova press yake tsaye. Shirin yana gudana bisa ga makirci: 45 seconds aiki / 15 seconds huta. Tsakanin motsa jiki Catherine tayi tayin gudu a kan kafa mai ɗaga sama. Za ku sami tasiri sosai na mintina 10 zuwa madaidaicin ciki.

Bidiyo 10 don asarar nauyi ba tare da tsalle daga Ekaterina Kononova ba

Aikin ciki yana tsaye daga Tatiana Melamed

Wannan wani ingantaccen horo ne a cikin harshen Rashanci tare da tsawon mintuna 10 daga Tatiana Melamed. Kuna buƙatar dumbbells. Aikin motsa jiki ya haɗa da motsa jiki 5 waɗanda aka yi don maimaita 20 a kowace kafa.

Idan kuna neman motsa jiki mai tasiri daga wuraren matsala, zaku kuma ga:

• Ayyuka 18 don siririn jiki da kyawawan gindi tare da ƙungiyar motsa jiki
• Trainingarfin ƙarfin ƙarfi na 12 tare da faɗaɗa tubular ga dukkan jiki
• Jagora ga masu horar da lafiyar gida

Ciki, Baya da kugu