Babban horo na ƙarfi 15 tare da dumbbells don ƙafafu da gindi daga FitnessBlender

Idan kuna bincika horon nauyi don gindi da ƙafafu a gida, to wannan tarin ku kawai ne! Samu horo mai ƙarfi 15 tare da dumbbells daga FitnessBlender wanda zai taimake ku yadda ya kamata don yin aiki a kan tsokoki na ƙafa da gindi a gida.

Motsa jiki don gwatso da ƙafafu daga FitnessBlender na ƙarshe daga minti 20 zuwa 60. Mafi yawansu sun haɗa da dumi da damuwa, amma idan ba haka ba, muna ba da shawarar ku yi su da kanku. Misali, dumama-dumu-dumu daga Kelly da Daniel:

  • Dumamahttps://youtu.be/iYFKB5fgqtQ
  • HanyaKaranta nan: https://youtu.be/u5Hr3rNUZ24

Bayanin Jihohi: taƙaitaccen taƙaitaccen horo, tsawon lokacin rikitarwa na bidiyo akan sikeli, kasancewar dumi da sanyin jiki, jerin atisayen. Motsa jiki da aka rubuta cikin Turanci, amma sunayensu sau da yawa kai tsaye ne:

  • Squat - squats
  • Kashewa - matattu
  • Falo - huhu
  • Side Lunge gefen huhu
  • Lurtsin Curtsy - huhunan mutum
  • Sumo Squat - squats tare da ƙafafu fadi da baya
  • Raaga /afa / Legaga --afa - daga ƙafa
  • Bridge - gluteal gada
  • Jump - yi tsalle
  • Maraƙin Kiwata - tashi safa

Don motsa jiki kuna buƙatar dumbbells (a cikin mawuyacin yanayi har da kujera ko dandamali). Domin zaku horar da ƙananan jiki kuyi motsa jiki daban-daban kamar squats, huhu da matattu ca ƙananan ƙananan maganganu, zamu iya ɗaukar dumbbells masu nauyi: 5-10 kg ('yan mata), 10-15 kg (namiji).

  • Idan kana son yin sama da tsoka, da daddawa da kuma inganta ƙafafunka, to shiga cikin horon da aka gabatar sau 1-2 a mako. Kada kaji tsoron ɗauka bonlichi nauyin dumbbells - ba tare da nauyi masu nauyi ba, tsokoki na ƙafafu da gindi ba za su sami isasshen matsi ba.
  • Idan da farko kuna so ku rage adadin ƙafa, zai fi kyau a mai da hankali kan wasan motsa jiki na plyometric da cardio da ƙarfin horo ga ƙananan jiki don yin ba sau da yawa fiye da sau ɗaya a mako.

Horar da ƙarfi don ƙafa da gindi

Idan kuna da lamuran gwiwoyi, haɓaka jijiyoyin varicose ko kawai kuna son ƙananan tasirin tasiri, duba zaɓin mu:

Babban bidiyo mai tasiri mai sau 18 don ƙafa daga FitnessBlender

1. Ginin Mass Lowerananan Jiki

  • Tsawon Lokaci: Mintuna 33
  • Wahala: 3
  • Tare da dumi-dumi da damuwa

Aikin motsa jiki ya hada da matattu, squats da huhu. Ana yin kowane motsa jiki na dakika 45, huta sakan 15, maimaita motsa jiki tare da taurari a cikin saiti 2.

darussan: Sumo squat, Deadan yatsan matattu a ciki, Lunge mai ladabi, Toan yatsan Deadan kaɗe, Lakin Side Lounge, larfin matattu, Tsabtace kuma Latsa, atugun zama, Jan tsalle, Sauyin Layi.

Mass gina Bodyananan Motsa jiki - Duk Worarfin Motsa jiki

2. Gina aikin Kwalliya: Starfi da kuma Pilates

Shirin ya kunshi sassa 2. A bangare na farko zaku iya samun darussan ƙarfin motsa jiki na cinyoyi da gindi tare da ƙaramin adadin maganganu. Kelly yana amfani da dumbbells daga 4 zuwa 10 kg. A bangare na biyu - atisayen Pilates akan Mat ba tare da kayan aiki ba.

Power gwaje-gwaje (Zagaye 3: 10, 8, da kuma 6 maimaitawa): Squats, Deadlifts, Lurtsy Curtsy + Legaga Legafafun Sideafa, rusunƙwasawa, Lananan Lunges

darussan on da Mat ba tare da kayan aiki: Pilates Ya Lauke Lafafun +afafun + ularfin ,ara, Cikin Lafafun +afafun + ularfin, Gada + Riƙe

3. Squats da Deadlifts: Motsa Jiki na Lowerasa

Horarwa ya haɗa da nau'ikan motsa jiki na 2: squats (Tsugunawa) kuma matattu (Matattu), da kuma gyare-gyaren su. Tsarin shirin: motsa jiki na dakika 45, sakan 15 saura, saiti 2.

darussan: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski squat Inside Thigh Raise, Deadlift - Yatsun kafa Cikin, Sumo Squats, Deadlift - Yatsun kafa Calan Maraƙi iseaga Side squat, Wide Deadlift.

4. A Cikin Bututun Gindi da Cinya

An gudanar da horon a cikin tsari na: dakika 45 suna yin hutu sakan 15. Motsa jiki sake maimaita tauraron dan adam a zagaye 2. Impactananan tasirin shirin, horon Kelly ba tare da takalmin gudu ba.

Darasi: Legafafun Deadafafun Singleaura, 3 Way Lunge, Squat Hold & Rock, urtsarar Maraƙin maraƙi, Squarfafa atafafun ightwafi, ideunƙwasa +arƙiri + Legaƙarin Legafa istafafu, istan bindiga mai Taimako, larfafa + Kickout & iftaukewa, Legaga Legafafun Kafa + ularfi ta hanyar hutun Baya Bridge + Kick

5. Matattarar Butt da cinya na Karshe don Mutanen da Suke Kosawa Cikin Sauki

Motsa jiki daban-daban na kafafu da gindi, wanda ya hada da zagaye 6 na atisaye 6 a kowane zagaye. Za ku yi maimaita 10 na kowane motsa jiki, don haka nauyin dumbbells na iya ɗaukar ƙari (Kelly yana amfani da kilogiram 5-10). Hakanan zaku sami darussan plyometric da yawa.

darussan: Basic Squat, Deadlifts, Alternating Reverse Lunge, Jump squats, Revift Lift + Pulses, Lifts Side Leg, Wide / Sumo Squats, Deadlift - Yatsun kafa a ciki, Lunges Curtsy, Tsalle-tsalle na gefe, Bridge, Legafafun kafa na gaba, Stagger squat, Deadlift - Yatsun kafa Fita, Double Pulse Lunges Power Skip, Pilates Side Leg Raises, Downward Dog Lift, Ski Squats, Deadlifts - Wide Matsayi, Lunges Side, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Butter Brutal Butt and Ciniki Motsa jiki

Don wannan motsa jiki ƙananan jiki zaku buƙaci kujera ko babban mataki. Za ku yi maimaitawa 8 na kowane motsa jiki. Zaka sami motsa jiki 4 zagaye 2 kowane zagaye, maimaita cikin saiti 2. Kelly yana amfani da nauyi daga 3.5 zuwa 7 kg.

Aiki: Squats, Sauyawa Mataki Ups, Tsaya Ups / Taimakawa Pistol / Pistol Squat, Sauyawa Legafafun Matattu Deadaya, atunƙwasawa + Lakin Tafiya, Mataki na Mataki Sama, Matattu, Tsafta & Danna

7. Bodyarfin Bodyarfin Jikin Dumbbell

Horon ya hada da motsa jiki 9 na gargajiya domin kafafu da duwawun mutum don maimaita 10 ga kowane motsa jiki.

darussan: Legafafun Singleafa ɗaya, Deadarfin matattu, Sideasa na gefe, Turawa, ullauka, Squunƙwasawa, Calara Maraƙin, ungeakin Tafiya, Uauki Mataki, Bulgarian Split Squat, Sumo Squat.

8. A Starfin Gida da Butarfin Bututu da Ciniki

A wannan shirin na kafafu da gindi za ku ga atisaye 5 masu karfi tare da dumbbells da atisaye 5 na Pilates. Ana yin motsa jiki tare da manyan taurari. Kelly yana amfani da nauyi daga 3.5 zuwa 5 kg

Darasi: Tsugunnowa Na gefe tare da Kwarewa, ifafafun Sideafa na Sideafafu, atunƙwasawa, Legafafun Bridgeafaɗɗun Bridgeafafu istan bindiga, Ciki daga Legafafun ,afa, Deadarfafa, ifaukaka Legafafun kafa, Mataki Ta Lakin shakatawa, Bowan Baya.

9. Lowerarfin Bodyarfin Jiki don Mass

Horar da ƙarfi don jijiyoyin kafa da gindi. Ya haɗa da saiti 3 na maimaita 8 don kowane motsa jiki.

Darasi: Motsa jiki, Legaga Legafa, Lungiyoyin gefen gefe, Sideafafun Legafafun kafa, Squunƙwasawa, Calan Maraƙi na ,ara, Canjin Hanya daban-daban / Hannun Jumping (Setaya daga cikin Max Max).

Lowerarfin Bodyarfin Bodyarfi don Mass - Worarshen Gida na forarshe don Massarfin Jikin Lowerasa

10. Mafi Kyawun Motsa jiki don Gina cinya da cinya

Don wannan motsa jiki ƙananan jiki zaku buƙaci dandamali na haɓaka. Za ku sami motsa jiki na zagaye 5, waɗanda aka maimaita a cikin layi biyu. Kowane motsa jiki ana yin shi sau 2.

Darasi: Ski Squats, Curtsy Lungeses, Deadlifts, Jump Squats, alternating Clean & Press, Reverse Lunges, Mataki Ups, Side Mataki Ups, Bridges, Raafa Yana ta da gwiwoyi + Pulses.

11. Bodyananan Jiki: Butt da Cinya Ciniki

Wannan atisayen karfin cinyoyi da gindi ya hada da motsa jiki 7 wadanda aka maimaita su domin kafa 2. Kowane motsa jiki ana yin shi sau 10.

darussan: Lunges, Deadlifts, Squats, Side Lunges, Side Mara, Leg kafa, Bridge.

12. Motsa jiki mara dadi da cinya - Saka shi kamar Squan tsugunno!

Aikin motsa jiki ya haɗa da zagaye 5 na motsa jiki 2, maimaitawa a cikin layi biyu. Kowane motsa jiki ana yin shi sau 2. Asali kuna jiran squats, deadlifts da lunges. Kelly yana amfani da dumbbells 10-5 kg.

darussan.

13. Butarshen Gindi da Cinya don Gwanin Da Ke Roauka

A cikin wannan motsa jiki ya haɗa da motsa jiki na gargajiya don gindi, ba kawai tare da dumbbells ba, amma a ƙasa. A cikin motsa jiki ɗaya zaka buƙaci benci ko kujera.

Aiki: Matattu, Squats, Kettlebell Lilo, Mai nauyi Mataki Ups, Kneeling kafa Tada, biyu Kulla Juya baya Huhu, Clean da kuma Latsa, urtsakin Curtsy, Jarfafa Tsalle.

14. Gyaran Butt da Cinya don Babban Gindi

Wani ɗan gajeren motsa jiki don glut. Ya haɗa da ƙungiyoyi 5 na atisayen 2 a kowane rukuni. Za ku yi maimaita 10 na kowane motsa jiki, nauyin dumbbells, zaku iya ɗaukar ƙari.

darussan: Lifarshen raƙuman ruwa, Squunƙwasawa, Longankin Dogayen versean baya, kiunƙarar Ski, umoarfin Sumo, Crossetare Lunges, Tsallake Tsugunne, Powerarfin kiarfi, neararriyar Legarar da Raara ulararraji, Gado

15. Worarfin Jikin Toning na Jiki

A wannan horo na nauyi don cinyoyi da gindi dole ne ku yi kungiyoyin motsa jiki 5. Horarwa shine TABATA: motsa jiki na dakika 20, dakiku 10 sun huta, kusada 8 ga kowane motsa jiki. Daya motsa jiki (Kaikaice Hops) - plyometric.

Aiki: Squats, Matattu, Kaikaice Hops, Sauyawa Huhu, Flutterkicks, fan Maraƙin Kiwata, Sumo Squats, Rasha Twists, Cungiyoyin Hutu, owsan baya.

Dubi kuma:

Don sauti da haɓaka tsokoki, Legafafu da glute, Tare da nauyi, ƙarfin horo

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