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Aiki a latsa ba ya haɗa da motsa jiki kawai na abdominis na ƙusa ba, wanda yake da kamfani mai fakiti 6, amma motsa jiki don duka ƙwayar murdede. Masu horarwa na HASfit suna ba da ingantaccen horo na kwanaki 30 wanda zai daidaita cikin ku kuma zai taimaka kuyi aiki don ƙarfafa tsokoki.
Ko da ba ku shirya yin a kalanda ba, tabbatar da ɗaukar bidiyo daban na sabis ɗin tarin da aka gabatar. Waɗannan azuzuwan cikakke ne a matsayin kari ga kowane horo, tunda yana wuce minti 5-15 kawai. Bugu da ƙari, akwai zaɓukan horo:
- don sabon shiga
- kawai ƙananan ɓangaren ciki
- kawai don kuma oblique tsokoki na ciki
- tare da wasu motsa jiki wadanda akeyi atsaye, idan akasani baka aikata karya a bayan ka ba.
Shirin 30 Kwanaki Ab kalubale daga HASfit 30 days
Idan kuna son cikakken aiki akan tsokoki, yayin yin fiye da mintina 15 a rana, to gwada shirin 30 Day Ab Kalubale HASfit daga. Kalandar ta haɗa da motsa jiki na musamman guda 18, don haka an tabbatar muku da cewa baza ku zama masu banƙyama ba. Bidiyo don ciki zai taimaka maka ƙara sautin tsoka da haɓaka ƙarfin aiki. Don kyakkyawan sakamako, masu ba da horo suna ba da shawarar hada shirin tare da abinci mai gina jiki da sauran motsa jiki ga dukan jiki.
Ayyukan motsa jiki na ƙananan tasirin 14 daga FitnessBlender don masu farawa ba tare da tsalle ba
Horon da aka gabatar ya dace da kusan kowane irin horo saboda sauye-sauye da yawa na darussan da suka ba da masu horarwar. An tsara hadadden na tsawon kwanaki 30, ana koyar da horo cikin tsari. Kuna buƙatar ma'amala da mintuna 5-15 a rana, sau 5 a mako tare da hutun kwana biyu. Idan kowane shirin bidiyo na mutum yana da ɗan wahala kaɗan, to za ku iya kasancewa tare da shi kuma ku fara ci gaba kawai lokacin da kuka ƙware sosai.
Motsa jiki Ab Kalubale baya buƙatar ƙarin kayan aiki sai dai Mat. Koyaya, don wasu motsa jiki za ku buƙaci dumbbellsidan kana so ka yi ci-gaba ce. An ƙayyade nauyin dumbbell daban-daban, yawanci yana da nauyi daga 1 kilogiram zuwa 5 kilogiram. Wadannan motsa jiki sun dace da mata da maza.
20 gajeren atisayen bidiyo don ciki daga HASfit
Bada muku motsa jiki 20 daga HASfit don ciki da haushi. Mafi yawansu sun shiga shirin 30 Day Ab Kalubale, amma zaka iya yin su da kanka ba tare da kalanda ba ta hanyar zabi guda daya mafi ban sha'awa bidiyo a gare ku.
Trainingarfin ƙarfin 5 don dukkan jiki daga tashar youtube HASfit
Motsa jiki don ciki da haushi na tsawon minti 5
1. 5 Min Easy Ab Motsa jiki don Masu farawa
Motsa jiki na ciki don masu farawa ba tare da kayan aiki ba:
- Karkatar da Knee
- Hip Ups
- Samun Crunch (kafafu sun daukaka)
- Kaya gwiwa ta +aga + Crunch Combo
- Tsaye Elbow zuwa Knee Oblique Crunch
2. Motsa jiki na Minti 5 a Gida Babu Kayan aiki
Motsa jiki don ciki ba tare da kayan aiki ba:
- Bear Plank Reach Thru / daga Knees
- Iso Kafa iseara + Scissor Arm / Kneees lanƙwasa
- Kwance Figureafa Hoto 8's / Knees lankwasa
- High Plank Kick Rotate + juyawar Thru / T daga Knees
- Cunƙun Keke / Backafafun Baya Kasa
- Allon katako
Dubi wannan bidiyo akan YouTube
3. 5 Min Abananan Ab Motsa jiki
Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:
- Legafa +aga + Komawa Crunch / Knee iseaga + Komawa Crunch
- Karo / Kiram
- Dan Gudu Ya Zauna / Gyara Spinters
- Hoto 8 / tare da Bent Knee
- Kwance Legafan Giciye / tare da Knee gwiwa
Dubi wannan bidiyo akan YouTube
4. 5 Min Abananan Ab Motsa jiki 2
Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:
- Babban Gwiwar Hanya Sama da Ciki / Daga Gwiwoyi
- V Crunch / Legafa ɗaya V Crunch
- M Jiki / tare da gwiwoyi lankwasa
- Hawan Dutse
Dubi wannan bidiyo akan YouTube
Motsa jiki don ciki da ɓawon burodi na tsawon minti 7-8
5. 7 Min Flat Tashin ciki na Motsa jiki
Motsa jiki don ciki na tsawon minti 7 ba tare da kayan aiki ba:
- Jack Knives / Gyara
- High Plank - Side Plank - Elbow to gwiwa / Babu Elbow zuwa gwiwa
- V-Ups / Legafa ɗaya V Ups
- Jakar Keken Taro Mai Tsinkewa + Knee Zuwa Elbow / gwiwa Cikin Kirji
- Ab Kekuna / Kafafun da aka Gyara daga ƙasa
- Gudun Scissor Kafa ya Tada / Knee Gyarawa
- Guguwar bazara / Matsewar Ruwa
Dubi wannan bidiyo akan YouTube
6. 7 Min Tsaye Ab Motsa jiki
Zaɓuɓɓukan motsa jiki waɗanda aka yi a tsaye:
- Tsaye Pike
- Gwiwar gwiwa
- Twist Jump Twist daga Tsaga
- Karkatawa Knee (gwiwa zuwa gwiwar hannu waje)
- Waƙoƙin Nordic
- Tsaguwa Tsagewar Crunch
- Akan Kafadu
Dubi wannan bidiyo akan YouTube
7. 8 Min Abs Shida Shirya Motsa jiki
Motsa jiki don cikin minti 8 ba tare da wani kayan aiki ba:
- Mataki na 3 Situps / Crunches
- Superman Plank daga Knees
- Vatedara Gwanin Gwanin Gwaninta / Kwance
- Lokacin bazara-Situps / Crunches
- Rabin Jirgin Jirgin Ruwa / Gyara w / etafafun Downasa
- Armarƙwara Plank Twist / daga Knees
Dubi wannan bidiyo akan YouTube
Motsa jiki don ciki da haushi na tsawon minti 10
8. 10 Min Easy Abs Workout don Masu farawa
Motsa jiki na ciki don masu farawa ba tare da kayan aiki ba:
- Karkatar da Knee
- Hip Ups
- Samun Crunch (kafafu sun daukaka)
- Kaya gwiwa ta +aga + Crunch Combo
- Kwancen Gwiwar Kwance
- Rabin Tashi (40 sec kowane bangare)
- Karya Knee
- Karkatawa juyawa
- Gwanar Gwiwa (40 a kowane gefe)
Dubi wannan bidiyo akan YouTube
9. 10 Minti Abs Motsa jiki don Masu farawa
Wani motsa jiki na ciki don masu farawa ba tare da kayan aiki ba:
- Hannun Berayen Plank daga Gwiwa / ƙafa daga
- Nada Hip Up
- Komawa Crunch
- Plank daga Knees / Feet daga
- Zama Knee Ya Shaƙe Legafa ɗaya / Twoafa biyu
- Tsuntsun Kare / + Gwiwa zuwa gwiwar hannu
- Side Plank daga gwiwoyi / Kafa daga
- M Jiki tare da Knees lanƙwasa / Kafafu madaidaiciya
Dubi wannan bidiyo akan YouTube
10. 10 Min Abs Motsa jiki
Aikin ciki na tsawon minti 10 ba tare da kaya ba:
- Planananan Plank Walk Out / daga Knees
- 1: 3 poaƙarin Temaƙarin Legara / Knee Raaga Tempo
- Karkatar da Plank Kicks / Modified Karkatar Plank Kicks
- Arunƙun Bear Plank Ya Shafa / Ya taɓa taɓawa daga Gwiwa
- M Jiki Rike / Hlo Jikin riƙe w / lanƙwasa gwiwoyi
- Zama Clam / Clam Crunch
- Kwancewar Kwance / Kwance Kwancen Kwance
- Babban Gwiwar Hanya Sama da Ciki / Daga Gwiwoyi
- Zauna Toan Touchan Touchan Touchara / Toucharfafa Crunches
- Allon katako
Dubi wannan bidiyo akan YouTube
11. 10 Min Abs Motsa jiki 2
Wani zaɓi don minti 10 ba tare da kayan aiki ba:
- High Plank Hip Ya taɓa daga Knees
- Legafa +aga + Komawa Crunch / Knee iseaga + Komawa Crunch
- 1: 3 Tempo Situp / Crunch Tempo Ya isa
- Gefen Gefen Gefen Gwiwar Gwiwa daga Gwiwa
- V Tucks Legafa ɗaya
- Bear Plank Reach Thru / daga Knees
- Iso Kafa iseara + Scissor Arm / Kneees lanƙwasa
- Kwance Figureafa Hoto 8's / Knees lankwasa
- High Plank Kick Rotate + juyawar Thru / T daga Knees
- Cunƙun Keke / Backafafun Baya Kasa
- Allon katako
Dubi wannan bidiyo akan YouTube
12. 10 Min Abs da Obliques Motsa jiki
Motsa jiki don ƙwayoyin ciki da na ɓoye ba tare da kayan aiki ba:
- High Plank Hip Ya taɓa daga Knees
- Legafa +aga + Komawa Crunch / Knee iseaga + Komawa Crunch
- 1: 3 Tempo Situp / Crunch Tempo Ya isa
- Gefen Gefen Gefen Gwiwar Gwiwa daga Gwiwa
- V Tucks Legafa ɗaya
- Tsayayyen gwiwar hannu zuwa Knee / Tsayayye Cutar Cutar (ba gwiwa)
- Kwancewar Kwancen Kafa / Gwiwar Gwiwar Kwance
- Gwiwar Babban Plank zuwa gwiwar hannu / gwiwoyi daga
Dubi wannan bidiyo akan YouTube
13. 10 Min Abs da Obliques Motsa jiki 2
Hanya na biyu don ciki da tsokoki:
- Mataki na 3 Situps / Crunches
- Superman Plank daga Knees
- Vatedara Gwanin Gwanin Gwaninta / Kwance
- Kwancen Kwance / Gwiwar Karya
- T-Rotations / daga Knees
- Masu Hawan Jikin Giciye / Gyara
- Around Duniya
Dubi wannan bidiyo akan YouTube
14. 10 Min Abananan Ab Workout
Hanya na biyu don ƙananan ciki ba tare da kayan aiki ba:
- Kafan Kafana / gwiwoyi lankwasa
- Cirungiyoyin Legafafu / Gwiwoyi
- Sannu Dolly / gwiwoyi lankwasa
- Babban gwiwa da sama
- Cikin ciki da utsafafu / Kafa Baya
- V-Up / Raba V-Up (ƙafa ɗaya)
- Kekuna Masu Tsawo / Kafa Koma Kasa
- Masu Hawan Dutse
Dubi wannan bidiyo akan YouTube
15. 10 Min Abananan Ab Workout 2
Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:
- Legafa +aga + Komawa Crunch / Knee iseaga + Komawa Crunch
- Karo / Kiram
- Dan Gudu Ya Zauna / Gyara Spinters
- Hoto 8 / tare da Bent Knee
- Kwance Legafan Giciye / tare da Knee gwiwa
- Babban Gwiwar Hanya Sama da Ciki / Daga Gwiwoyi
- V Crunch / Legafa ɗaya V Crunch
- M Jiki / tare da gwiwoyi lankwasa
Dubi wannan bidiyo akan YouTube
Motsa jiki don ciki da ɓawon burodi na tsawon minti 12-14
16. 12 Min Oblique Motsa jiki
Horarwa tare da girmamawa akan larura
- Juyawa Plank Side / daga Knees
- Jack Knife / Gyara
- Side Plank Dips / Knees daga
- Obunƙwasa Kullun Gefen
- Kwancen Kwance / Gwiwar Karya
- T-Rotations / daga Knees
- Masu Hawan Jikin Giciye / Gyara
- Around Duniya
Dubi wannan bidiyo akan YouTube
17. 14 Min MMA Ab Motsa jiki
Horarwa akan kwasa-kwasan daga wasan kare kai:
- Punch da Situp Combo + Upa
- Samun Kula da Yanki
- DB gwiwoyi
- Harfin Powerarfi
- Kwance Triangle
- Raafa +ara + Pullover
- Raafa +ara + Pullover Scissor
- Tafiyar Lateral Plank
- Bear Plank Zauna
- Babban DB Plank Walkouts
- Hawan Dutse
- Plank
Dubi wannan bidiyo akan YouTube
Motsa jiki don ciki da haushi na mintina 15-20
18. 15 Min Abs da Obliques Motsa jiki
Motsa jiki don ciki da tsokoki:
- Raba Sama Sideunƙwasawa / ba tare da Weight ba
- Yankakken Itace / ba tare da nauyi ba
- Windmill / ba tare da Weight ba
- Rasha Twists / ba tare da Weight ba
- Diagonal Chops / ba tare da nauyi ba
- Tsayayyen gwiwar hannu zuwa Knee / Tsayayye Cutar Cutar (ba gwiwa)
- Kwancewar Kwancen Kafa / Gwiwar Gwiwar Kwance
- Gwiwar Babban Plank zuwa gwiwar hannu / gwiwoyi daga
Dubi wannan bidiyo akan YouTube
19. Mintuna 15 Na Tsayayyen Tsaron Motsa jiki
Zaɓuɓɓukan motsa jiki waɗanda aka yi a tsaye:
- Nordic Skiers / ba tare da Weight ba
- Twist + Madaidaiciyar Kafa Kafa / + Kanƙwasa Lowasa
- Tsawan baka / ba tare da Weight ba
- Tsayawa karkatacce / ba tare da nauyi ba
- Windmill / ba tare da Weight ba
- Tsaye Side Crunch
- Juyawa Barka da Safiya
- Rosetare Touchetare eetare / Gwanin gwiwa
- Oblique Rotations / ba tare da Weight ba
- Jingina Crunch Crunch
Dubi wannan bidiyo akan YouTube
20. 15 Minute M Ab Motsa jiki
M motsa jiki don ciki:
- Kundin / ba tare da Weight ba
- Butterfly Reach Crunch / ba tare da Weight ba
- Side Plank + Gyara Hanya da Gabatarwa / ba tare da Weight ba
- Rasha Twists / ba tare da Weight ba
- Punch Out Sit Up / ba tare da Weight ba
- Plank Touchdowns Hip / Knees daga
- Side Plank Dips / Knees daga
- Plank
Dubi wannan bidiyo akan YouTube
Kyauta: Minti 20 na Motsa jiki na Mata da Maza
Cikakken motsa jiki na minti 20 don ciki, wanda a cikin sa ake yin wasu atisaye a baya da madauri tare da nazarin tsokoki na dukkanin bawo.
Dubi wannan bidiyo akan YouTube
Idan kana so ka rasa nauyi a cikin ciki, ka tabbata ka karanta labarin: Ta yaya za a rasa nauyi a cikin gida a wani bangare na jiki?
Don asarar nauyi, Ciki