Manyan wasannin motsa jiki 20 na ciki daga HASfit + kammala karatun kalanda cikin kwanaki 30

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
5 Min Easy Ab Motsa jiki a Gida don Mata, Maza, da Matasa - Abs Motsa jiki don Masu farawa

2. Motsa jiki na Minti 5 a Gida Babu Kayan aiki

Motsa jiki don ciki ba tare da kayan aiki ba:

3. 5 Min Abananan Ab Motsa jiki

Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:

4. 5 Min Abananan Ab Motsa jiki 2

Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:

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:

6. 7 Min Tsaye Ab Motsa jiki

Zaɓuɓɓukan motsa jiki waɗanda aka yi a tsaye:

7. 8 Min Abs Shida Shirya Motsa jiki

Motsa jiki don cikin minti 8 ba tare da wani kayan aiki ba:

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:

9. 10 Minti Abs Motsa jiki don Masu farawa

Wani motsa jiki na ciki don masu farawa ba tare da kayan aiki ba:

10. 10 Min Abs Motsa jiki

Aikin ciki na tsawon minti 10 ba tare da kaya ba:

11. 10 Min Abs Motsa jiki 2

Wani zaɓi don minti 10 ba tare da kayan aiki ba:

12. 10 Min Abs da Obliques Motsa jiki

Motsa jiki don ƙwayoyin ciki da na ɓoye ba tare da kayan aiki ba:

13. 10 Min Abs da Obliques Motsa jiki 2

Hanya na biyu don ciki da tsokoki:

14. 10 Min Abananan Ab Workout

Hanya na biyu don ƙananan ciki ba tare da kayan aiki ba:

15. 10 Min Abananan Ab Workout 2

Motsa jiki don ƙananan ciki ba tare da kayan aiki ba:

Motsa jiki don ciki da ɓawon burodi na tsawon minti 12-14

16. 12 Min Oblique Motsa jiki

Horarwa tare da girmamawa akan larura

17. 14 Min MMA Ab Motsa jiki

Horarwa akan kwasa-kwasan daga wasan kare kai:

Motsa jiki don ciki da haushi na mintina 15-20

18. 15 Min Abs da Obliques Motsa jiki

Motsa jiki don ciki da tsokoki:

19. Mintuna 15 Na Tsayayyen Tsaron Motsa jiki

Zaɓuɓɓukan motsa jiki waɗanda aka yi a tsaye:

20. 15 Minute M Ab Motsa jiki

M motsa jiki don ciki:

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.

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

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