Contents
- Dokokin aikin motsa jiki don hannu
- 20 motsa jiki don makamai a gida
- 5 horo na bidiyo don hannaye ga mata
- 1. E. Kononov: Motsa jiki don asarar hannuwan hannu (minti 10)
- 2. Atisaye don makamai ba tare da dumbbells ba (minti 20)
- 3. XHIT Kullum: Motsa jiki dumbbell (minti 12)
- 4. Blogilates: Motsi ba kayan aiki (mintina 15)
- 5. POPSUGAR: Flat Belly da Toned Arms Workout (minti 20)
- 6. Tone It Up: Horar da 'yan mata hannu (minti 15)
- 7. HASfit: Motsa jiki dumbbell (minti 25)
Kowane yarinya yana mafarkin alheri, siririn hannu ba tare da jujjuyawa da jujjuyawa ba. Kuma don cimma wannan ba lallai ba ne don zuwa gidan motsa jiki, a kan siririn hannu don aiki da gida.
Muna ba ku saman ayyukan da suka fi dacewa don makamai a gida ga mata masu dumbbells kuma ba tare da ƙarin kayan aiki ba, wanda zai taimaka muku rage nauyi a cikin jiki na sama da kuma matse tsokoki.
Dokokin aikin motsa jiki don hannu
Duk abin da kuke buƙatar motsa jiki a gida shine dumbbells. Kuma don yin wasu motsa jiki baya ma buƙatar dumbbells.
Kafin ci gaba zuwa darussan, tabbatar da karanta dokokin ayyukan atisaye don makamai, waɗanda aka tsara a ƙasa.
1. Idan kana son yin aiki akan rage nauyi da kona kitse a cikin hannu ba tare da ƙara ƙarar tsokoki ba, yi kowane motsa jiki 15-25 reps tare da dumbbells mai nauyin nauyi. Idan kana so don kara tsokoki na hannaye kuma ba su ƙarfi, sa'annan kuyi atisayen 8-10 sau, 3-4 kusada shi da matsakaicin nauyin da zai yuwu (sabon abin da ya gabata a tsarin ya kamata ya kasance a iyakar ƙoƙari).
2. Idan kai mai farawa ne, motsa jiki don makamai a gida amfani da nauyin dumbbell 2-3 kg. Idan kai gogaggen dalibi ne sai kayi amfani da nauyin dumbbell na 4-6 kg tare da nauyi a hankali. Madadin dumbbells, zaka iya amfani da kwalaben roba mai cike da ruwa ko yashi. Da kyau, sayi dumbbells masu ruɓuwa tare da daidaitaccen nauyi.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
3. A madadin, ana iya amfani da dumbbells tubular expander ko na roba. Wannan ƙayyadaddun zaɓuɓɓuka ne na kayan aikin motsa jiki na gida, don haka zaku iya ɗauka tare da su don hawa.
Motsa jiki don makamai ya ƙunshi aiki a kan ƙungiyoyin tsoka masu zuwa: biceps (lankwasawa), tsarguwa (tsoffin tsoka), Delta (kafadu) Hakanan yayin yawancin motsa jiki sun haɗa da tsokoki na kirji, tsokar baya da tsokoki na ciki.
Motsa jiki don hannu tare da nauyi mai nauyi a cikin gida baya “yin sama” da tsokoki kuma baya kara hannu a juz'i, ba lallai bane ku damu. Ayyukan Mnogoobraznye tare da nauyi mai sauƙi an tsara don slimming da ƙarfafa.
6. Yi motsa jiki a hankali, ƙoƙarin mai da hankali kan ƙwayoyin da ake niyya. Motsa jiki don makamai ya kamata a yi ba akan sauri ba, amma akan inganci.
7. Don ja hannaye ban da horon kuna buƙatar bin abinci. Gwada kada ku zagi abinci mai sauri, kayan zaki da fulawa, soyayye da abinci mai ladabi.
TAMBAYOYI DADI: inda za'a fara
8. Zaku iya horar da hannayen ku akan horarwar bidiyo. Yanzu akan YouTube zaku iya samun motsa jiki masu tasiri da yawa don duka jiki.
TOP 50 masu horarwa akan YouTube: zaɓin mu
9. Idan kanaso ka rikitar da atisaye na hannuwa, kayi amfani da silar bugawa. Wannan zai ba da kaya mai kyau ga tsokoki koda da dumbbells masu nauyi. Misali zaka iya, misali, yi 15 na gargajiya da 15 na maimaitawar maimaitawa.
Shirya motsa jiki don makamai a gida:
- Kowane motsa jiki yana aiwatar da maimaita 15-20, kusanci 2 (idan motsa jiki tsayayyen ne, riƙe na 30-40 sakan).
- Kafin horo kar a manta da yin dumi: Tsarin dumi kafin horo.
- Bayan motsa jiki kar a yi miƙar tsokar tsokanar jiki bayan motsa jiki.
- Maimaita motsa jiki sau 1 a sati na tsawon minti 30-40 ko sau 2 a sati na mintina 15-20.
Irin wannan shirin na motsa jiki don hannu yana taimaka maka ka rasa nauyi da kuma matse jikinka na sama, yana ba da ƙaramar tsoka. Don ci gaban tsokoki da sauƙi wajibi ne don aiki tare da manyan nauyi. Amma a gida, yana yiwuwa idan kun sayi ƙarin nauyin dumbbell.
20 motsa jiki don makamai a gida
Da ke ƙasa akwai shahararrun mashahurai masu tasiri don hannuwanku a gida ko a dakin motsa jiki. Motsa jiki ya dace da mata da maza. Za ku iya yin aiki da dukkan manyan ƙungiyoyin tsoka na makamai: biceps, triceps, Delta.
Manyan ayyuka 50 na kafafu
1. Dumbbell benci latsa don kafadu
2. Ya daga hannaye a gabansa don kafadu
3. Haɗa hannaye zuwa tarnaƙi don kafadu
4. Dauke dumbbells zuwa kirji zuwa kafadu
5. lankwasa hannaye na biceps da kafadu
6. isingaga hannuwansu a gangaren hannaye da baya
7. Haɗa hannaye zuwa tarnaƙi don kafadu da kirji
8. Yana juya dumbbell ga triceps da kafadu
9. lankwasa hannaye a biceps
10. lankwasa hannaye a biceps zuwa gefe
11. lankwasa hannaye a kan biceps (guduma kamawa)
12. Bench latsa don triceps
13. Miƙe hannaye akan triceps
14. Koma turawa turare na triceps
15. Tsayayye madauri
16. Tsayayyen katako a gwiwar hannu
17. - Shafar madaurin kafada
18. Tafiya a mashaya
19. Jawo dumbbells a mashaya
20. Turawa
Godiya ga gifs tashar youtube Yarinya Mai Kyau.
Yadda ake koyon yin UPS
5 horo na bidiyo don hannaye ga mata
Idan kuna son yin atisaye akan shirye-shiryen atisaye don hannu, duba zaɓin shirye-shiryen bidiyo don hannu. Ana iya yin su a cikin gida, daga kayan ƙayyade kawai buƙatar dumbbells.
1. E. Kononov: Motsa jiki don asarar hannuwan hannu (minti 10)
2. Atisaye don makamai ba tare da dumbbells ba (minti 20)
3. XHIT Kullum: Motsa jiki dumbbell (minti 12)
4. Blogilates: Motsi ba kayan aiki (mintina 15)
5. POPSUGAR: Flat Belly da Toned Arms Workout (minti 20)
Wasannin motsa jiki na musamman na 20 don asarar nauyi Popsugar
6. Tone It Up: Horar da 'yan mata hannu (minti 15)
7. HASfit: Motsa jiki dumbbell (minti 25)
Dole ne a gani kuma:
- Babban horo na ƙarfi 12 tare da dumbbells don makamai, kafadu, baya da kirji daga Fitness Blender
- Yadda ake tsotse yarinyar nono a gida: dokoki, cikakkun bayanai, motsa jiki
- Ayyukan 30 na sama daga ƙananan ciwo: miƙawa da ƙarfafa tsoka
Makamai da kirji Tare da dumbbells, horar da nauyi