Contents
Jin zafi a cikin haɗin gwiwa shine wataƙila matsalar da ta fi dacewa da masu sha'awar motsa jiki ke fuskanta. Wannan yana sanya tsananin gazawa akan zartarwar darussan cinyoyi da gindi: kujerun da aka saba da huhu suna iya ƙara matsalar tare da gwiwoyi.
Amma idan aiki akan ƙananan ɓangaren jiki yana gaggawa? Muna ba ku zaɓi na wasan motsa jiki kyauta a YouTube don cinyoyinku da annashuwa ba tare da squats, huhu da tsalle ba. Waɗannan bidiyon za su taimaka maka don yin aiki da kyau a ƙasan sashin jiki ba tare da cutarwa mai cutarwa a kan gwiwoyi ba. Tabbatar karanta kuma:
- Manyan darussan 30 don cinya na ciki + shirye shiryen darasi da aka shirya
- Manyan motsa jiki 30 na cinya na waje: yadda ake tsaftace breeches
Kuskure ne a ɗauka cewa motsa jiki ba tare da huhun huhu da squats ba tasiri ga samuwar siririn ƙafafu masu nauyi da jaki. Yi ƙoƙarin yin bidiyon da aka ba da shawara akai-akai kuma za ku lura da canje-canje masu ban mamaki bayan makonni 3-4 kawai.
Increaseara wahalar motsa jiki da aka ba da shawarar siyan ƙungiyoyin motsa jiki. da nauyin idon kafa (0.5 kilogiram da sama). Amma a karo na farko, da alama nauyinku ya cika daga nauyin jikinsa ba tare da ƙarin juriya ba.
Bidiyo daga FitnessBlender
FitnessBlender shine mafi shahararren tashar akan youtube. Anan zaku iya samun shirye-shirye iri-iri iri daban-daban don duk wuraren matsala. FitnessBlender masu ba da horo suna ba da bidiyo masu inganci don cinyoyi da gindi ba tare da huhu da squats ba. Idan kuna son cikakken motsa jiki don ƙananan jiki, ana bada shawarar farawa tare da waɗannan bidiyon.
1. Babu Motsa Jiki don Butt da Cinyoyi (minti 25)
A cikin wannan motsa jiki na mintina 25 don cinyoyi da gindi ba tare da za ku sami ingantaccen zaɓi na motsa jiki a ƙasa ba, tare da yin atisaye na tsaye (ɗaga kafa, ƙafa, Mahi). Ya dace don yawancin kewayo.
2. Motsa jiki mara nauyi da cinya (minti 40)
Wannan wani motsa jiki ne na ƙananan jiki ba tare da damuwa akan gwiwoyi ba, ɗan lokaci mafi tsayi. An gudanar da zaman a wurare daban-daban: yana tsaye tare da tallafi a kan kujera, kwance a baya, a kan dukkan ƙafa huɗu, a gefensa, a cikin jigon kare mai fuskantar ƙasa. Cinya da gindi na da tabbacin samun babban motsa jiki!
3. Bututun Buttes da Cinya Squarfafa Freeunƙwasawa (minti 9)
wannan shi ne wani gajeren bidiyo ga cinyoyi da gindi ba tare da kaya a gwuiwa ba sun dace da kowane irin horo. Babban sashi na motsa jiki shi ne yin ɗaga kafa da gudu akan ƙafafu huɗu, dogaro da guiwar hannu.
4. Safaffiyar Pilates Butt da Cinya (minti 10)
A ƙarshen gajeren bidiyo don gindi da cinyoyi a ƙasa:
Bidiyo daga Blogilates
Shahararren marubucin gidan yanar gizo Cassey Ho ya gabatar da jerin gajere, ingantattun bidiyo don cinyoyin ku da kuma gurnani ba tare da squats da lunges ba. Duk suna kan tushe akan abubuwa na Pilates kuma suna cikin yanayin kwance. Azuzuwan na iya zama da wahala, yin su tare da nauyi a ƙafafun sa. Kuna iya haɗa yawancin motsa jiki daga tashar youtube Blogilates a cikin shirin ɗaya ko maimaita hutun minti 10 a cikin layuka 3-4 don ƙarin ɗaukar kaya.
1. Cikakken safafun Motsa jiki POP Pilates (minti 15)
2. 5 mafi kyau Motsa jiki Slimming (minti 10)
3. Saurin ƙona Saddlebags Slimdown: Mafi Cinya Na waje (minti 9)
Hakanan bidiyo na gaba ~ mintuna 10:
- Saurin Ciniki Cikin Cinya: http://www.youtube.com/watch?v=SdCx8YYesW4
- Kwatangwalo Butt & Thighs Super Shaper Workout: http://www.youtube.com/watch?v=HHn-oT3CEF4
- 8 min Kasuwancin Cinya Na Bikini: http://www.youtube.com/watch?v=bEQnmWd4D5E
Bidiyo daga Jessica Smith
Jessica Smith an san shi da gaisuwa da abokantaka hanyar gudanar da horo. Ana iya bayyana shirye-shiryenta azaman masu sauƙi, masu inganci kuma masu dacewa da ɗaliban ɗalibai da yawa. Daga cikin bidiyonta, tabbas zaku sami kanku cikakken shirin.
1. Motsa jiki na Mintuna na Mintuna 30 Na Mutuwar Jiki na minti daya (minti 30)
Wannan horon Barna cikakke yana tsaye. Za ku yi atisayen rawa a kusa da kujera, amma ba tare da zurfin squats da huhu ba. Hakanan zaku buƙaci dumbbells biyu. Motsa gwiwa mai taushi zai taimake ka ka yi aiki a kan duk wuraren matsalar na ƙananan jiki.
2. Mafi Kyawun Motsa Jiki na Lowerananan Kwayoyi (mintina 15)
Motsa jiki yana ɓacewa a tsaye kuma ya haɗa da adadi mai yawa na ɗaga kafa ga ƙananan jiki. Za ku buƙaci kujera da dumbbells biyu.
3. Slim Sigh, Cinya na Cikin, Piletes: Cikakken Length (minti 15)
Rabin farko na ajin yana tsaye dayan kuma rabin a yanayin da yake iya fuskantar yanayin. Kayayyaki ba ka buƙata. Darasin kuma ya haɗa da darasi masu tasiri sosai ga cinya ta ciki.
4. Mafi Kyawun Motsa jiki don Mutuwar Gwiwa (minti 7)
Wannan gajeriyar bidiyo ce ga duwaiwai kuma yana da cikakkiyar aminci ga haɗin gwiwa. Darasin gaba daya yana kan bene, ba a buƙatar kaya.
Bidiyo daga Anelie Skripnik
Anelia Skripnik tayi ikirarin cewa zaku iya cinyar cinyoyi da duwawu ba tare da zama-UPS ba! Horar mai zuwa gaba ɗaya a ƙasa take, tare da ƙarfafawa akan ƙyamar Maximus da jijiyoyin ƙafa. Tabbas, don gina tsoka tare da waɗannan motsa jiki ba za ku yi nasara ba, amma don yin gindin ku, da kwatangwalo masu kyau - na iya zama mai kyau.
1. Cikakken gluts ba tare da squats (minti 20)
2. Butt bada (minti 15)
3. Yadda ake tsaftace breeches: hadadden kwatangwalo (mintina 15)
3. Wasan motsa jiki na cinya na cinya (min 15)
Bidiyo daga wasu masu horarwa
Hakanan ana ba ku wasu bidiyo daga wasu masu horarwa, waɗanda zai zama mai girma Bugu da kari zuwa ga manyan azuzuwanku. Gwada waɗannan bidiyo don cinyoyi siriri da gindi mara nauyi ba tare da kaya a gwuiwar gwiwa ba.
1. Babu Matsalar Samun Tsari (minti 10)
Tashar Youtube Love Sweat Fitness tayi a takaice amma bidiyo mai amfani don gindi babu kaya a gwuiwar gwiwa. Bi waɗannan horar da su a cikin tazara 2-3, idan minti 10 bai isa ba:
Hakanan daga wannan jerin akan tashar Loveaunar Saunar Gumi:
- Iftaukar tan Minti 5: http://www.youtube.com/watch?v=hL02Wv4EmmM
- Babu otywararrun Bowararrun otywararrun atswararru: http://www.youtube.com/watch?v=NXLc7ekmUQg
2. Babu Matattarar Matsayi Ba Motsa Jiki Na Bodyasa (Mintuna 35)
Don gudanar da wannan shirin daga tashar da kuke buƙata kwallon motsa jiki da dumbbells biyu. Kuna jiran katako, ɗaga kafafu, motsa jiki mai sauƙi tare da ƙwallon ƙafa. Motsa jiki ne mai kyau daga tashar Fitness tare da PJ, wanda zai taimaka muku don sanya cinyoyi da gindi mara siriri ba tare da kaya a gwiwa ba.
3. Babu Nitsuwa Babu Lakin Bodyananan Jikin &afafu & Tafafun Sautin (minti 18)
AngieFitnessTV yana ba da motsa jiki don cinyoyi da gindi, wanda ya cika ya wuce a ƙasa. Zaka sami darussan raka'a 3, don yin wasu daga cikinsu suna buƙatar bango ko wata farfajiyar tsaye. Kocin yana amfani da nauyi, amma zaka iya yin su ba tare da su ba.
4. Babu Matattarar Maɓallin atwallon atasa da ke niyya ga lan Cutar (minti 22)
Motsa jiki tare da girmamawa akan gindi cikakke a ƙasa. Ga masu farawa, darasin na iya zama mai ban tsoro, amma hutun minti na lokaci-lokaci zai taimaka muku don tsira bidiyo daga farawa zuwa ƙarshe. Ba'a buƙatar kaya.
Shin matsaloli tare da haɗin gwiwa, amma so don horar da glute da ƙwanƙwasa? Gwada waɗannan shirye-shiryen, kuma za ku iya ƙirƙirar siririn ƙafafu da matsattsun gindi ba tare da kaya a gwiwa ba.
Karanta kuma: Manyan bidiyo 15 daga ciwon baya tare da Olga Saga.
Don sautin motsa jiki da haɓakar ƙarfin tsoka, Legafafu da glute