-Ananan-18 masu tasirin motsa jiki don cinyoyi da gindi daga FitnessBlender

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.

Pilates Butt da Cinya noarfafawa - atarfafa Pilaungiyar Pilates kyauta don ,auke, undunƙun Butt & Toned Thighs

2. Babu Kayan aiki na Mintuna 10 da Ciniki a Gida

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

3. Butt & Cinya Barre Motsa jiki don Dogayen anafafun Lean

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.

4. Butt & Cinya Pilates Barre Hade

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.

5. A Gida Total Jikin Barre Motsa jiki

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

6. Motsa Jiki da Cinya

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.

7. Kafa Slimming Kwallan kafa da kuma Cinya Ciniki

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.

8. Gyaran Jikin Pilates da Cinya Don Zagaye Gindi

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.

Motsa jiki don cinya da duwawu fiye da minti 20

9. M Kwarewar Kafa na Kafa

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

10. 5x5x5 Motsa jiki na Pulse don Lean Legs & Glute Toning

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.

11. Bautar Barre ga Bututu da Cinyoyi

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

12. Motsa Jiki da Cinya

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.

13. Butt & Cinya Bata Tsugunne ko Motsa Jiki

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.

14. Cinya Slimming Pilates da Motsa jiki na Cinya

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

15. Motsa jiki na Bodyananan Jiki: Butt da Cinya Ciniki

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.

16. Butt Motsa jiki: Butt Toning Motsa jiki

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

17. Lean Ma'ana Kafa: Motsa jiki Butt & Cinya

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.

18. Babu Motsa Jiki atan koungiya: Butarfafa Freeafafun Maɗaukaki & Cinya

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.

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:

Don sautin motsa jiki da haɓakar ƙarfin tsoka, Legafafu da glute

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