Top 20 mafi kyawun bidiyo don cinyoyin ciki a gida

Cinya ta ciki na ɗaya daga cikin wuraren matsalolin matsalolin da ke damun mata da yawa. Muna ba ku zaɓi na musamman na motsa jiki don cinyoyin ciki. Tabbatar adana alamomin wannan labarin idan kuna son yin aiki yadda yakamata akan yankuna masu matsala.

Ayyukan motsa jiki don cinyoyin ciki:

  • Ka tuna cewa kitse yana fara ƙonawa a wuraren da muka sha wahala. Jiki ya rasa nauyi gabaɗaya, don cire mai a cikin takamaiman yanki abu ne mai wuya!
  • Tsarin asarar nauyi mai yiwuwa ne kawai tare da rashi calorie (muna ba da shawarar ƙaramin ragi na 15-20%). Duk da motsa jiki da motsa jiki na yau da kullun, zaku ƙona kitse kawai tare da ƙuntatawa masu dacewa a cikin abincin.
  • Duk da haka, keɓaɓɓun atisaye don masu ƙarawa zai taimake ka ka cire jujjuyawar don inganta sifa da gani a yankin cinyar ciki. Sabili da haka, aikin motsa jiki da aka gabatar tabbas yana da hankalin ku.
  • Bi bidiyo don cinya ta ciki sau 2 zuwa 3 a mako, hada su da sauran motsa jiki don dukkan jiki (motsa jiki da ƙarfi).
  • Kuna iya yin atisaye don cinya ta ciki daga minti 10 zuwa 30, ya danganta da samuwar lokaci da damar sa. Fiye da minti 30 don horar da yanki ɗaya ba ya da ma'ana.
  • Yawancin lokaci, tsokoki suna amfani da atisayen, don haɓaka kaya za ku iya amfani da ƙungiyar motsa jiki da nauyin ƙafa.
  • Idan kuna son rage wuraren matsala a ƙafa da ku ba ayyukan tsalle-tsalle da aka hana, tabbatar da haɗawa a cikin shirin motsa jiki horo na horo.
  • Lalle ne haƙĩƙa, to duba abubuwan da muke zaba don masu tallatawa da cinya na ciki: Manyan darussan 30 na cinya na ciki + shirye shiryen darasi da aka shirya.

Motsa jiki don cinyoyin ciki daga shahararrun masu horarwa

Muna ba ku zaɓi na bidiyo mafi inganci kyauta don cinya na ciki da siriri ƙafafu masu kyau daga mafi kyawun kociyoyi a duniya.

Motsa jiki don cinyar ciki Blogilates

Casey Ho (Casey Ho) - ɗayan ɗayan mashahuran ƙwararrun ƙwararru ne a Amurka kuma Mahaliccin Blogilates shugabanci. Yana tsara ƙarancin motsa jiki mai tasiri dangane da Pilates wanda zai taimaka muku don yin aiki a duk wuraren matsala. Don cinya na ciki Casey yana bayar da akasarin atisaye a ƙasa.

1. Saurin Ciniki Cikin Ciniki (minti 9)

Saurin ƙona INNER THIGH Motsaut! Mafi Kyawun motsa jiki don Lean & Tafafu kafafu!

2. Cinya Cikin Ciki (Mintuna 12)

3. Hauka Cikin Cinya (minti 13)

Casey kuma yana bayar da dama gajeren motsa jiki a minti 5 ga cinya na ciki:

Motsa jiki don cinyoyin ciki daga PsycheTruth

A kan tashar youtube PsycheTruth, zaku sami motsa jiki da yawa na bidiyo don asarar nauyi kuma ƙirƙirar kyakkyawar adadi daga masu koyarwa daban-daban. Shawara ka gwada bidiyo 2 don cinyar ciki na mintina 10 (rawa kamar, gaba ɗaya tsaye yana wucewa) da minti 20 (a cikin salon Pilates, ya cika a ƙasa).

1. Motsa jiki na Haske a Gangar Tsaka (minti 10)

2. Siririn safafu & Cinyoyin Cikin gida don Masu farawa (minti 20)

Aiki don cinyoyin ciki daga Lumowell

Yarinyar "Robotic" daga Lumowell za ta nuna muku ayyukan da suka fi dacewa don cinyar ciki a cikin gajeren bidiyo biyu: Minti 8 da minti 15. Zaɓin motsa jiki yayi kama da duka shirye-shiryen.

1. Cinya na Cikin Cikin: Motsa Jiki don Tone da Rage Kitsen (minti 8)

2. Motsa jiki na Cikin Cikin: Motsa jiki a Gida (minti 15)

Motsa jiki don cinyar ciki daga Rebecca Louise

Charcca Rebecca Lewis tana ba da ingantaccen motsa jiki na 2 don cinya na ciki. Shirin farko ya hada da motsa jiki tsaye da kwance a ƙasa, don cim ma nauyin da ake so. Darasi na biyu shine babban ɓangaren motsa jiki ana yin shi yayin tsaye, ƙarin buƙatu ba a buƙata.

1. Mafi Motsawa don Cinya Cikin (minti 8)

2. Motar Cikin Cinya (Mintuna 10)

Motsa jiki don cinyar ciki daga FitnessBlender

Babu tarin horo ba cikakke ba tare da bidiyo daga tashar youtube, FitnessBlender. Kelly tana ba da gajeren shirye-shirye guda biyu don Cinya na ciki wanda zaku iya aiwatarwa shi kaɗai ko don haɓaka horo na asali. A cikin bidiyo na mintina 10 a ɗayan motsa jiki zaku buƙaci ƙwallon ƙafa.

1. Cinya Ciki don Cinya Mai Jego (Minti 5)

2. Motar Cikin Cinya (Mintuna 10)

Motsa jiki don cinyoyin ciki daga Linda Wooldridge

Ayyukan motsa jiki da yawa a gefen ciki na cinya suna nuna kocin Linda. Muna ba ku damar gwada faifan bidiyo biyu masu tasiri don wannan yanki na tsawon minti 15. Bidiyo na farko yana tsaye gabaɗaya kuma ya haɗa da ƙwarewar rawa mai kyau don ƙafafu. Motsa jiki na biyu yana gudana gaba ɗaya akan Mat.

1. Motar Cikin Cinya (Mintuna 14)

2. Motar Motar Cikin Cikin (minti 17)

Hakanan za'a iya gwadawa kuma wasu bidiyo daga Linda Wooldridge a cikin wannan jerin:

Motsa jiki don cinyoyin ciki daga wasu masu horarwa

Bugu da kari, muna ba ku karin gajeren motsa jiki 6 don cinya na ciki daga masu horarwa daban-daban. Gwada su duka kuma zaɓi shirin da kuka fi so.

1. Popsugar: Motsa jiki na Tharshen Ciniki (minti 10)

Dynamic 10-minti daga tashar Popsugar Anna Renderer ta bambanta da duk waɗanda suka gabata a cikin abubuwan ta. Mai ba da horo yana ba da kayan motsa jiki, motsa jiki na motsa jiki a rabin farko da kuma motsa jiki na ƙasa don cinya ta ciki a rabi na biyu na bidiyon.

2. Denise Astine: Motsa jiki a Cikin Cinya (minti 5)

Exerciseananan motsa jiki don cinya na ciki yana ba da sanannen kocin Denise Austin. An gudanar da zaman a ƙasa kuma ya dace har ma da masu farawa.

3. Mai ba da shawara game da lamuran ciki: Motsa Jiki na Ciniki na Mata (minti 16)

Wani motsa jiki na asali daga tashar youtube Vitality Advocate, wanda ya ɓace akan tsaye kuma ya haɗa da motsa jiki masu ban sha'awa don ƙafafu tare da girmamawa akan cinyoyin ciki. Don karatun za ku buƙaci dumbbells.

4. Joanna Soh: Tsakar Gida da Slim Waya (Mint 13)

Wannan bidiyon ta sami ra'ayoyi sama da miliyan 3 akan YouTube! Yi aiki a kan matsalar tare da mashahurin mai horar da yanayin motsa jiki Joanna. Za ku motsa jiki tare da dumbbells don sautin tsoka da tazarar zuciya don ƙona adadin kuzari da mai. Horon ba shi da gajere, amma yana da kuzari.

Motsa jiki na Cikin Cikin & Slim Waist Motsaut (Yi Wannan!)

5. SofaBar: Motsa Jiki Mai Tsami (minti 10)

Motsa jiki mai sauƙi amma mai tasiri don cinya na ciki yana ba da tashar SofaBar. An gudanar da zaman a ƙasa, kocin kuma yana amfani da nauyi, amma zaka iya yin su ba tare da su ba.

6. XHIT Kullum: Motsa Jiki Cikin Cikin Domin Toning (Mintuna 20)

Aikin motsa jiki na minti 20 don cinya na ciki yana ba da mai ba da horo Kelsey Lee (Kelsey Lee) a tashar XHIT Daily. An gudanar da shirin ne bisa ka'idar madauwari don aiwatarwa zaku buƙaci benci (zaku iya amfani da shimfiɗa) da ƙwallo (kawai a ƙarshen bidiyo). Hakanan aikin ya hada da tazarar lokacin jini don ƙona mai.

Dubi kuma:

Don sautin da ƙara tsokoki, Legafafu da gindi

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