Contents
- Motsa jiki don cinya da duwawu a ƙasa da mintuna 20
- 1. Buttanin Butter da Cinya Na Cinya: Motsa Jiki mara Kyau
- 2. Babu Kayan aiki na Mintuna 10 da Ciniki a Gida
- 3. Butt & Cinya Barre Motsa jiki don Dogayen anafafun Lean
- 4. Butt & Cinya Pilates Barre Hade
- 5. A Gida Total Jikin Barre Motsa jiki
- 6. Motsa Jiki da Cinya
- 7. Kafa Slimming Kwallan kafa da kuma Cinya Ciniki
- 8. Gyaran Jikin Pilates da Cinya Don Zagaye Gindi
- Motsa jiki don cinya da duwawu fiye da minti 20
- 9. M Kwarewar Kafa na Kafa
- 10. 5x5x5 Motsa jiki na Pulse don Lean Legs & Glute Toning
- 11. Bautar Barre ga Bututu da Cinyoyi
- 12. Motsa Jiki da Cinya
- 13. Butt & Cinya Bata Tsugunne ko Motsa Jiki
- 14. Cinya Slimming Pilates da Motsa jiki na Cinya
- 15. Motsa jiki na Bodyananan Jiki: Butt da Cinya Ciniki
- 16. Butt Motsa jiki: Butt Toning Motsa jiki
- 17. Lean Ma'ana Kafa: Motsa jiki Butt & Cinya
- 18. Babu Motsa Jiki atan koungiya: Butarfafa Freeafafun Maɗaukaki & Cinya
Kwanan nan akan rukunin yanar gizon mu duk yawancin abubuwanda suka shafi ƙananan horo. Wataƙila kun lura cewa yawancin shirye-shiryen motsa jiki na gida an gina su akan nauyi mai nauyi tare da tasirin motsa jiki. Ana yin wannan don ba ku damar samun sakamako mai sauri a gida tare da ƙananan kayan aiki.
Koyaya, irin waɗannan atisayen basu dace da kowa ba: an hana mahimmin shiri idan aka sami matsaloli tare da haɗin gwiwa da kuma tsarin musculoskeletal, jijiyoyin jini da kuma gazawar zuciya. Domin don kowa ya yi horo a gida lafiya da inganci, muna ba da shirye-shiryen da suka dace daga ƙungiyoyin wasanni daban-daban tare da ƙananan ganguna. A yau zaku sami manyan atisayen tasirin 20 na cinyoyi da gindi daga FitnessBlender.
Don haka, wanene zai dace da wannan tarin motsa jiki daga FitnessBlender:
- duk wanda yake son yin aiki a gindi da cinyoyi
- duk waɗanda aka hana su cikin damuwa
- masu farawa da waɗanda suka dawo cikin ƙoshin lafiya bayan dogon hutu (a wannan yanayin, zai fi kyau a ɗauki bidiyo tare da rikitarwa na "2")
- idan kuna motsa jiki FitnessBlender
Kusan duk shirye-shiryen da aka gabatar inventarin kaya ba a buƙata (sai dai in an ayyana shi daban). Wani ɓangare na motsa jiki ba ya haɗa da dumi da damuwa. Tabbatar da bin su gaba! Wani ɗan gajeren bidiyo na minti 5 tare da dumi da damuwa daga Kelly da Daniel:
- Dumamahttps://youtu.be/iYFKB5fgqtQ
- HanyaKaranta nan: https://youtu.be/u5Hr3rNUZ24
Motsa jiki don cinya da duwawu a ƙasa da mintuna 20
1. Buttanin Butter da Cinya Na Cinya: Motsa Jiki mara Kyau
- Tsawon Lokaci: 9 min
- Wahala: 2
- Babu dumi da sanyi-sanyi
Motsa jiki na minti 9 na tsokoki na cinyoyi da glute ba tare da squats da huhu ba. Cikakken ya wuce a ƙasa. Za ku sami motsa jiki 7 na dakika 40 kowane. Kusan dukkanin motsa jiki ana yin su a tsaye a kowane ƙafa huɗu.
2. Babu Kayan aiki na Mintuna 10 da Ciniki a Gida
- Tsawon Lokaci: Mintuna 10
- Wahala: 2
- Babu dumi da sanyi-sanyi
Wannan gajeriyar bidiyo ce ga cinyoyi da gindi an kasu kashi biyu. A rabin farko kuna tsammanin squats, huhu da ƙananan tasirin zuciya. A rabi na biyu na darussan motsa jiki a ƙasa don ƙananan jiki.
TAMBAYOYI DADI: yadda ake fara mataki mataki
Dubi wannan bidiyo akan YouTube
3. Butt & Cinya Barre Motsa jiki don Dogayen anafafun Lean
- Tsawon Lokaci: 11 min
- Wahala: 2
- Babu dumi da sanyi-sanyi
Motsi ne na Barna don siririn ƙafafu. Don motsa jiki, kuna buƙatar tallafi a cikin hanyar kujera ko wasu kayan daki. Dukkanin motsa jikin ya kunshi rawan kafa da motsin motsi don dogayen kyawawan ƙafafun kafa.
Dubi wannan bidiyo akan YouTube
4. Butt & Cinya Pilates Barre Hade
- Tsawon Lokaci: 11 min
- Wahala: 3
- Babu dumi da sanyi-sanyi
Wani ɗan gajeren hadadden aiki akan motsa jiki don cinyoyi da gindi. Motsa jiki a ƙasa, yawanci ɗagawa da kuma janye ƙafafun duka ƙafa huɗu da gada. Koyaya, a cikin wannan bidiyo na minti 10 yana ba da ɗan ƙari fiye da nauyi mai wuyar gaske, ƙwarewar horon “3” a sikeli.
Dubi wannan bidiyo akan YouTube
5. A Gida Total Jikin Barre Motsa jiki
- Tsawon Lokaci: Mintuna 13
- Wahala: 3
- Babu dumi da sanyi-sanyi
Wannan shirin ya haɗa da kyawawan motsa jiki don aiwatar dasu zaku buƙaci kujera (ko wasu kayan daki) azaman tallafi. Duk da alamun motsa jiki da sauki, zaka ji dukkan tsokar kafafu da gindi. Babban ɓangare na darussan yana cikin matsayin tsaye.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Dubi wannan bidiyo akan YouTube
6. Motsa Jiki da Cinya
- Tsawon Lokaci: Mintuna 13
- Wahala: 2
- Marin dumi da haɗuwa sun haɗa
Babban ɓangare na wannan shirin yana ɗaukar mintuna 5 ne kawai, sauran lokutan - ɗumi-ɗumi da haɗuwa. Za ku sami jimlar motsa jiki 6 waɗanda aka yi a cikin matsayi akan ƙafafu huɗu.
Dubi wannan bidiyo akan YouTube
7. Kafa Slimming Kwallan kafa da kuma Cinya Ciniki
- Tsawon Lokaci: Mintuna 15
- Wahala: 3
- Babu dumi da sanyi-sanyi
Amma wannan cikakken motsa jiki ne na mintina 15 wanda ya haɗa da motsa jiki mara tasiri mafi tasiri ga cinyoyi da gindi. Za ku yi gada mai kayatarwa, masu daga ƙafafun kafa a kowane ƙafafu huɗu, bambancin manyan mutane.
Dubi wannan bidiyo akan YouTube
8. Gyaran Jikin Pilates da Cinya Don Zagaye Gindi
- Tsawon Lokaci: 16 min
- Wahala: 3
- Babu dumi da sanyi-sanyi
Impactananan tasirin motsa jiki na Daniyel tare da girmamawa akan tsokoki na gindi. Shirin gabaɗaya yana kan bene, don haka ɗaukar kaya a haɗuwa zai zama kaɗan. Kuna tsammanin bambance-bambance na darussan masu zuwa: gluteal bridge, Superman, liftsets on all the four.
Dubi wannan bidiyo akan YouTube
Motsa jiki don cinya da duwawu fiye da minti 20
9. M Kwarewar Kafa na Kafa
- Tsawon Lokaci: Mintuna 20
- Wahala: 2
- Kawai jinkirta
Wani babban aikin motsa jiki wanda yake gaba ɗaya a ƙasa kuma saboda haka yana da aminci har ma ga mutanen da ke fama da haɗin gwiwa. Baya ga ƙafafu da gindi a cikin wasu motsa jiki kuma zai haɗa da tsokoki. Akwai atisaye guda 11 da kyau ga dukkan jiki.
GYARAN JIKI: cikakken bayani
Dubi wannan bidiyo akan YouTube
10. 5x5x5 Motsa jiki na Pulse don Lean Legs & Glute Toning
- Tsawon Lokaci: Mintuna 20
- Wahala: 3
- Kamar dumama
Wannan wasan motsa jiki ya ƙunshi motsa jiki na mintina 7 (akwai tsalle-tsalle masu sauƙi) da kuma motsa jiki na mintina 13 a ƙasa don kwankwaso da gindi. Ana yin motsa jiki bisa ka'idar 5x5x5, wanda shine kamar haka: Sau 5 ana gudanar da motsa jiki, sannan sau 5 sigar bugun wannan motsa jiki kuma wannan sake zagayowar ya maimaitu sau 5. Duk zaku sami motsa jiki 5: ɗaga kafa a gefenku da kan ƙafafu huɗu da Superman.
Dubi wannan bidiyo akan YouTube
11. Bautar Barre ga Bututu da Cinyoyi
- Tsawon Lokaci: 21 min
- Wahala: 3
- Babu dumi da sanyi-sanyi
Ofayan motsa jiki mafi kyau na cinikin barnich don cinyoyin cinya da mara da siriri: zaku cika aiki gaba ɗaya kan wuraren matsalolin ƙananan jikinku. Ainihin, shirin ya haɗa da nau'ikan ɗaga kafa tare da motsi na motsi. Yana tsaye yana tsaye.
GASKIYAR GASKIYA: zaɓi mafi kyau
Dubi wannan bidiyo akan YouTube
12. Motsa Jiki da Cinya
- Tsawon Lokaci: 21 min
- Wahala: 3
- Babu dumi da sanyi-sanyi
Hadin gwiwar motsa jiki mai rauni don cinyoyi da gindi, wanda ke wucewa a ƙasa. Wannan yana nufin cewa zai kasance cikin aminci koda ga mutanen da suke da matsalar haɗin gwiwa da jijiyoyin mara. Ya haɗa da motsa jiki na yau da kullun daga Pilates da sauye-sauye masu ban sha'awa na motsa jiki don duk wuraren matsalar ƙananan jikin. Za ku sami kusan motsa jiki 20 daban-daban.
Dubi wannan bidiyo akan YouTube
13. Butt & Cinya Bata Tsugunne ko Motsa Jiki
- Tsawon Lokaci: 26 min
- Wahala: 3
- Babu dumi da sanyi-sanyi
Wani shirin ba tare da squats da huhu ba, wanda ya haɗa da motsa jiki masu aminci don cinyoyi da gindi. Horarwa yana gudana a cikin kewayon 2 zuwa 8 ingantaccen aiki daga motsa jiki don ƙananan jiki.
Dubi wannan bidiyo akan YouTube
14. Cinya Slimming Pilates da Motsa jiki na Cinya
- Tsawon Lokaci: Mintuna 32
- Wahala: 3
- Marin dumi da haɗuwa sun haɗa
Motsa jiki don cinyoyi da gindi, amma, da tsokoki na ciki suna aiki sosai a wannan aikin. Wannan shirin ya dace musamman ga waɗanda suka san yaren Ingilishi, kamar yadda Daniel ya bayyana dalla-dalla dabarun yin atisaye musamman Pilates.
Manyan takalmi masu gudu 20 na mata don dacewa
Dubi wannan bidiyo akan YouTube
15. Motsa jiki na Bodyananan Jiki: Butt da Cinya Ciniki
- Tsawon Lokaci: Mintuna 33
- Wahala: 2
- Kawai jinkirta
Motsa jiki na rabin sa'a na Pilates don cinyoyi da gindi, amma, bai kai bidiyo na baya ba. Amma wannan software zata kasance ga kowa kwata-kwata! Bugu da kari, Kelly da Daniel suna atisaye tare, haka kuma suna nuna saukin aikin.
Dubi wannan bidiyo akan YouTube
16. Butt Motsa jiki: Butt Toning Motsa jiki
- Tsawon Lokaci: Mintuna 33
- Wahala: 3
- Babu dumi da sanyi-sanyi
Yana Barra horo tare da girmamawa akan tsokoki na gindi. Ya haɗa da darasi mafi inganci don ci gaban firistocinku. Shirin ya kasu kashi 3 maimaita da'ira na motsa jiki 8 a kowane zagaye. Don kammala wannan motsa jiki za ku buƙaci dumbbells da kujera (ko dandamali na matakala).
Yadda za'a zabi DUMBBELLS: tukwici da farashi
Dubi wannan bidiyo akan YouTube
17. Lean Ma'ana Kafa: Motsa jiki Butt & Cinya
- Tsawon Lokaci: Mintuna 38
- Wahala: 3
- Kamar dumama
Wannan atisayen don siririn kafafu da duwawun gindi yana cikin tsari mai zuwa. Da farko zaka sami dimi-dirin motsa jiki na mintina 7 tare da tsalle mai haske. Sannan horo na asali, wanda ke faruwa a cikin zangon motsa jiki 2 zuwa 9 kowane zagaye. Ana gudanar da motsa jiki duka a tsaye da ƙasa.
Dubi wannan bidiyo akan YouTube
18. Babu Motsa Jiki atan koungiya: Butarfafa Freeafafun Maɗaukaki & Cinya
- Tsawon Lokaci: Mintuna 40
- Wahala: 3
- Babu dumi da sanyi-sanyi
Wani babban motsa jiki mai saurin tasiri don ƙafafu da gindi ba tare da huhu da squats ba. Kuna jiran zagaye na motsa jiki na motsa jiki guda 2 a kowane zagaye, amma atisayen suna da banbanci da inganci, saboda haka a cikin mintina 8 zaku sami babban nauyi a kan duka ƙasan.
Dubi wannan bidiyo akan YouTube
Tabbatar kun haɗa da ƙananan tasirin motsa jiki don cinyoyi da gindi daga FitnessBlender zuwa shirin lafiyar ku. Zaku iya aiwatarwa yadda yakamata, amma amintacce ne ga lafiyar ku.
Duba kuma sauran wasannin motsa jiki na rashin tasirin tasiri:
- Ayyukan motsa jiki na ƙananan tasirin 14 daga FitnessBlender don masu farawa ba tare da tsalle ba
- 8 rashin tasirin motsa jiki na motsa jiki daga masu farawa HASfit ba tare da tsalle ba
- Impactananan tasirin bidiyo 10 tare da Pilates don yankunan matsala
- Top 10 gajere na ƙananan tasirin motsa jiki don duka jiki daga Blogilates
Don sautin motsa jiki da haɓakar ƙarfin tsoka, Legafafu da glute