Manyan darussan 30 don cinya na ciki + shirye shiryen darasi da aka shirya

Kuna son cimma siririn ƙafafu masu nauyi, amma kitse akan cinya ta ciki bata kusantar da ku da burin da kuke so ba? Muna ba ku zaɓi na musamman na motsa jiki don cinyoyin ciki ba tare da kayan aiki ba + shirin darasi da aka shirya wanda zaku iya aiwatarwa koda a gida.

Tsarin makirci don cinyoyin ciki

A gefen ciki na cinya akwai tsokoki masu sanya kafa a cinya (adductor), wadanda akasarinsu suna aiki yadda yakamata ta hanyar amfani da atisayen kebewa. Amma don asarar nauyi a cikin cinya ta ciki ban da karfafa masu bada tallafi, kana bukatar kawar da kitsen jiki, wanda ke sama da tsokoki.

Bayar da horo na kewaye wanda zai taimaka muku ba kawai kuyi aiki da tsokoki masu haɓaka ba, amma kuma ƙarfafa aikin rage nauyi.

Wannan makircin ya ƙunshi nau'ikan motsa jiki guda 3 don cinya na ciki:

  • Motsa jiki da ake yi daga tsaye (squats da lunges)
  • Ayyukan motsa jiki (tare da girmamawa a cinya ta ciki)
  • Motsa jiki a kasa (tashi da daga kafa)

Wannan yana nufin cewa yakamata ku kasu kashi uku, kusan daidai a lokaci. Misali, idan kayi motsa jiki na mintina 45, to dauki kowane rukuni na motsa jiki na mintina 15. Idan kuna motsa jiki na minti 30 kowane sashi zai ɗauki minti 10. Godiya ga wannan makircin atisaye na cinyoyin ciki ku ja jijiyoyinku, rage kitsen jiki, inganta layin kafa.

A ƙasa da wannan hotunan gani na motsa jiki don cinya na ciki da ƙare aikin zagaye. Kuna iya ɗaukar karatun mu, kuma zaku iya ƙirƙirar nasa shirin. Amma kafin mu ci gaba zuwa atisayen, bari mu fayyace wasu abubuwa game da takamaiman horo a bangaren cinyar.

TOP 50 masu horarwa akan YouTube: zaɓin mu

Tambayoyi da amsoshi akan atisaye don cinya ta ciki

1. Idan kuma sabo ne?

Idan kun fara farawa, to zaɓi horo bai fi minti 15-20 a rana ba. Breaksauki hutu, kiyaye matsakaiciyar hanya kuma a hankali ƙara lokacin karatun, yawan maimaitawa da ƙwarewar ayyukan.

2. Me zanyi idan bana son motsa jiki?

Motsa jiki na Cardio ba wai kawai yana taimakawa kona karin adadin kuzari ba, amma kuma yana kara aiwatar da kitse a cikin jiki, don haka watsi da su ba shi da daraja. Ba tare da motsa jiki mai tasiri don cinya na ciki yana ragu sosai. Zai yiwu ba ya so ya yi atisayen motsa jiki daga ƙarfin ƙarshe, ci gaba da matsakaicin matakin da za ku iya ɗauka.

3. Me yakamata ayi yayin da mahaɗan rashin lafiya da jijiyoyin jini?

A wannan yanayin, tsalle, lunges da squats ku maras so. Idan akwai takaddama ko rashin jin daɗi yayin motsa jiki, zai fi kyau kawai a yi atisaye kwance a ƙasa - su ne mafi aminci.

4. Shin zai yuwu a cire kitse akan cinyar ciki ba tare da canjin abinci ba?

Kamar yadda kuka sani, jiki yana fara cin mai lokacin da ya sami abinci ƙasa da yadda yake buƙata don kuzari. Sabili da haka, ba tare da cin abinci mai ma'ana ba za ku ƙarfafa tsokoki ne kawai, amma kitse a cinya na ciki zai kasance cikakke.

TAMBAYOYI DADI: yadda ake fara mataki mataki

5. Kamar yadda zaku iya rikitar da aikin?

A sauƙaƙe za ku iya rikitar da motsa jiki don cinya na ciki, idan kun ɗauki nauyin ƙafa ko dumbbell (kodayake dumbbell bai dace da duk motsa jiki ba). Hakanan zaka iya amfani da ƙungiyar motsa jiki ɗayan na'urori masu tasiri don ƙarfafa tsokoki na ƙafafu.

6. Sau nawa ake yin motsa jiki don cinyoyin ciki?

Ba ya wuce sau 2-3 a mako. A matsakaici, isa don ba yankin matsala game da awa 1 a mako. Yana da mahimmanci mahimmanci don horar da ba kawai tsokoki masu haɗari ba, amma quadriceps, hamstrings, tsokoki da tsokoki na gluteal. Kawai ma'amala da wani rukuni na tsokoki bashi da ma'ana - kana bukatar ka horar da dukkan jiki gaba dayan sa. Dole ne a gani:

  • Manyan atisaye 30 na cinya na waje
  • Manyan atisaye 50 na gindi a gida
  • Motsa jiki don farawa a gida

Sashi na farko na motsa jiki: motsa jiki don cinyoyin ciki yayin tsaye

A yayin tsugune-tsalle da huhun huhu suna biyewa, baya ya kamata ya zama madaidaiciya, gwiwoyinku bai kamata su wuce safa ba. Haka kuma yi ƙoƙari kada a karkatar da baya ta baya kuma kada a lanƙwasa ƙashin bayanku, in ba haka ba nauyin da ke kan tsokoki na ƙafafu zai ragu. Idan kun kasance gajerun fitowar mutane a cinyoyin ku (gwiwoyi ba sa kallon kishiyar kwatance), kar ka damu. Zaɓi mafi girma a gare ku a cikin kwanciyar hankali. Motsa jiki don cinyar ciki a cikin tsarin iyawarsa.

Idan kuna da wata matsala tare da daidaito a cikin kwalliya (da ƙafafu masu faɗi dabam da kuma ƙafafu ƙafa), to, zaka iya amfani da kujera azaman kayan talla. Wannan tarin motsa jiki zai taimaka muku bawai kawai kuyi aiki da cinyoyin ciki ba, amma gluteus Maximus da quadriceps.

1. Ninka shimfida

2. Plie-squats tare da daga yatsan yatsa daya

3. Plie-squats tare da tashin safa

4. Fuskantar plie-squats

5. Yin kwalliya a kan yatsun kafa

6. Plie-squats a kan yatsun kafa ɗaya

7. Lingral lunge

8. Lateral lunge akan yatsun kafa

9. Hannun huhu

10. Yatsan kafafu

Yin tuki

Muna ba ku haɗin haɗin motsa jiki na 3 don zaɓar daga. Kusa da motsa jiki yana nuna yawan maimaitawa. Idan kai mai farawa ne, yi ƙaramar adadin maimaitawa.

Horon ku zai ƙunshi motsa jiki 6 da aka maimaita a cikin tazara 2-3. Huta tsakanin kowane motsa jiki 15-30 sakan. Huta tsakanin zagaye na minti 1.

Misali 1:

  • Lieungiyoyi masu yawa: 25-35 sau
  • Yankin gefen (kafa na dama): 15-25 sau
  • Yin kwalliyar kwalliya a yatsun kafa: 20-30 sau
  • Yankin gefen (hagu na hagu): 15-25 sau
  • Plie-squats tare da haɓakar safa: 20-30 sau
  • Hannun huhu: Sau 10-15 a kowane bangare

Misali 2:

  • Plie-squats tare da ɗaga yatsan ƙafa ɗaya (ƙafa na dama): 20-30 sau
  • Hannun huhu: Sau 10-15 a kowane bangare
  • Plie-squats tare da ɗaga yatsan ƙafa ɗaya (ƙafa na hagu): 20-30 sau
  • Lafiyar kai tsaye a yatsun kafa (ƙafar dama): 10-20 sau
  • Yin kwalliyar kwalliya a yatsun kafa: 20-30 sau
  • Lateral lunge a kan yatsun kafa (kafar hagu): 10-20 sau

Misali 3:

  • Gwanin plie-squats: 20-30 sau
  • Yankin gefen (kafa na dama): 15-25 sau
  • Plie-squats tare da haɓakar safa: 20-30 sau
  • Yankin gefen (hagu na hagu): 15-25 sau
  • Plie-squats a kan yatsun kafa daya: Sau 10-15 a kowane bangare
  • Gubar kafa: 25-35 sau

Kuna iya sauya haɗin motsa jiki na 3 don cinyoyin ciki, zaɓi zaɓi ɗaya kawai ko don ƙirƙirar tsarin motsa ku. Bayan aiwatar da sashin tare da squats da lunges suna motsawa zuwa motsa jiki na zuciya don cinya na ciki.

Kashi na biyu na motsa jiki: motsa jiki na motsa jiki don cinyoyin ciki

Plyometric (tsalle) motsa jiki yana daya daga cikin hanyoyin mafi inganci don kona kitse a cikin ƙananan jiki da samuwar siririn ƙafa. Idan ba ku da wata ma'ana, to aikin motsa jiki dole ne ya kasance ɓangare na tsarin lafiyar ku.

Gabatar da motsa jiki don cinyar ciki da aka kafa ta matakin daga sauki zuwa hadadden. Kuna iya zaɓar exercisesan darasi kaɗan waɗanda suka dace da matakinku na wahala, ko madadin ƙungiyoyin motsa jiki tare. Yi motsa jiki kawai a cikin sneakers!

1. Tsalle hannaye da kafafu ke kiwo

2. Lingral plyometric lunge

3. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa

4. Tsalle cikin shimfida mai fadi

5. Sumo tsugunne tare da tsalle

6. Tsalle tauraro

Yin tuki

Muna ba ku zaɓuɓɓuka 2 na haɗuwa da motsa jiki na motsa jiki don cinya na ciki: don masu farawa da na ci gaba.

Misalin motsa jiki na cardio don cinyar ciki don masu farawa:

  • Tsalle kiwo da kafafu
  • Hannun huhu na plyometric
  • Yin tsalle a cikin madauri ta hanyar ɗaga ƙafafu
  • Tsalle cikin shimfida mai fadi

Motsa jiki da aka gudanar akan da'irar: 30 seconds suna aiki + 30 seconds sun huta (alal misali, Tsallen da aka yi tare da narkar da hannaye da ƙafafu na dakika 30, sannan sakan 30 hutawa sannan matsawa zuwa Plyometric a kaikaice lunge - sakan 30, sannan sakan 30 huta, da sauransu). Maimaita motsa jiki a cikin layi biyu, a zagaye na biyu gefe-lunge da aka yi akan ɗayan kafa. Tsakanin zagaye na hutun minti 2. Wannan aikin motsa jiki na cardio zai ɗauki minti 1.

Misalin motsa jiki na cardio don cinyoyin ciki don ci gaba:

  • Tsalle cikin shimfida mai fadi
  • Tsalle cikin madauri ta hanyar ɗaga ƙafafu
  • Sumo squats tare da tsalle
  • Tauraruwar tsalle

Ana gudanar da motsa jiki bisa ga makirci: aikin dakika 45 + 15 sakan hutawa (misali, yi Jump to wide squat na dakika 45, sa'annan sakan 15 hutawa, to je zuwa Bar ɗin tsalle tare da ɗaga ƙafafu zuwa dakika 45, sannan hutawa na 15, da sauransu). Maimaita motsa jiki a zagaye 2, a tsakanin zagaye hutun minti 1. Wannan aikin motsa jiki na cardio zai ɗauki minti 10.

Bayan motsa jiki, je motsa jiki don cinyar ciki a ƙasa.

Kashi na uku na motsa jiki: motsa jiki don cinyoyin ciki a ƙasa

Wadannan darussan don cinyoyin ciki suna kan bene. Ba su da tasiri sosai kuma ba su ba da damuwa a kan haɗin gwiwa da tasoshin, saboda haka za ku iya aiwatar da su, idan kuna damuwa game da gwiwoyinku ko jijiyoyin jini. Yayin motsa jiki, yi ƙoƙari ka sa tsokoki na ƙafafu su yi tsatsa, da ciki.

1. Kawo kwankwaso kwance a gefenta

2. Madauwari motsi gefe-kwance

3. iftaga ƙafa zuwa cinyoyin cikin

4. Instep rage yatsa

5. liftafa kafa tare da kujera

6. Kafaffun harafin V

7. Harsashi

8. Shell yana da rikitarwa

9. isingaga ƙafafu cikin gada

10. isingaga ƙafafu yayin kwanciya a baya

11. Almakashi

12. isingaga ƙafafu + almakashi

13. Motsi mai zagayawa akan bayan

14. iftaga kafafu yayin zama

Godiya ga gifs tashoshin youtube: mfitle, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Yin tuki

Muna ba ku zaɓuɓɓuka 3 na haɗuwa na motsa jiki don cinyoyin ciki don zaɓar daga. Kusa da motsa jiki yana nuna yawan maimaitawa. Idan kai mai farawa ne, yi ƙaramar adadin maimaitawa.

Horon ku zai kunshi darussa 8 wanda akeyi a zangon 1-2. Huta tsakanin kowane motsa jiki 15-30 sakan. Huta tsakanin zagaye na minti 1.

Misali 1:

  • Kawo kwanciya gefen ƙugu (ƙafar dama): 20-35 sau
  • Kawo kwanciya gefen kwankwaso (ƙafafun hagu): 20-35 sau
  • Shell (kafar dama): 20-30 sau
  • Isingaga ƙafafu a cikin gada: 25-35 sau
  • Harsashi (kafar hagu): 20-30 sau
  • Liftafa ƙafa don cinya na ciki (ƙafa na dama): 15-25 sau
  • Liftafa ƙafa don cinya na ciki (ƙafafun hagu): 15-25 sau
  • Almakashi: 30-40 sau

Misali 2:

  • Madauwari motsi gefen kwance (ƙafafun dama): 15-30 sau
  • Madaidaiciyar motsi gefen kwance (ƙafafun hagu): 15-30 sau
  • Shell mai rikitarwa (kafar dama): 15-25 sau
  • Legsaga ƙafafu yayin zaune: Sau 20-25 akan kowace kafa
  • Shell mai rikitarwa (kafar hagu): 15-25 sau
  • Epananan yatsan (gefen dama): 10-20 sau
  • Epara yatsan yatsan (gefen hagu): 10-20 sau
  • Isingaga ƙafafu + almakashi guda biyu: 15-25 sau

Misali 3:

  • Kawo kwanciya gefen ƙugu (ƙafar dama): 20-35 sau
  • Kawo kwanciya gefen kwankwaso (ƙafafun hagu): 20-35 sau
  • Shell (kafar dama): 20-30 sau
  • Cirunƙun motsi a baya: 15-25 sau
  • Harsashi (kafar hagu): 20-30 sau
  • Liftaga ƙafa tare da kujera (ƙafa na dama): 15-25 sau
  • Liftaga ƙafa tare da kujera (ƙafa na hagu): 15-25 sau
  • Tada ƙafafu yayin kwanciya a baya: 20-30 sau

Kuna iya canza haɗin haɗin 3 na motsa jiki don cinya na ciki, zaɓi zaɓi ɗaya kawai ko don ƙirƙirar shirin motsa ku.

Ka'idojin motsa jiki na yau da kullun don cinyoyin ciki

  1. Koyaushe fara motsa jiki tare da dumi da ƙare tare da miƙawa. Karka taba yin horo ba tare da dumama ba, in ba haka ba haɗarin rauni!
  2. Yayin aiwatar da atisaye don cinyoyin ciki ya kamata ku ji jijiyoyin da aka niyya. Ci gaba da mai da hankali ga jiki, kada kuyi atisayen ba tare da tunani ba.
  3. Oƙarin sauya motsa jiki lokaci-lokaci, ba lallai ba ne a ci gaba da yin atisayen iri ɗaya. Karka bari tsokoki su daidaita da kayan.
  4. Idan aikin motsa jiki yana da wahala musamman, zaku iya fara horo tare dasu ba tare da kumburi da huhu ba. Amma bai kamata ku sanya zuciya a ƙarshen darasin ba, motsa jiki a cikin yankin don yin aiki mafi kyau bayan motsa jiki don inganta yanayin jini a cikin yankin da ake niyya na jiki.
  5. Ka tuna cewa gefen cinya zai rage ne kawai lokacin da asarar jiki gaba daya, don haka yanayin da ya wajaba na kawar da kitse a cikin wannan yanki sune ƙuntatawa masu dacewa a cikin abincin.
  6. Motsa jiki da aka keɓe don masu yin addu'o'inku yana da matukar amfani don kawar da wuraren matsala a cinyoyin cikin, amma kar a manta game da motsa jiki na sauran tsokoki na ƙafafu da haushi. Don daidaitaccen aiki akan dukkanin ƙungiyoyin tsoka zaku isa maƙasudin da sauri.
  7. Ka tuna cewa kitse baya narkewa a ɓangaren jikin da kake da wuyar girgizawa. Jiki ya rasa nauyi gabaɗaya. Amma zaku iya taimaka masa don kawar da yankin matsalar, yin horo na tazara da aiki akan sautin jiki.
  8. Idan kuna son samun horo na bidiyo da aka gama, to tabbas tabbatar da zaɓin mu: Top 25 mafi kyawun bidiyo don cinya ta ciki.

Bidiyo don cinya na ciki a cikin yaren Rasha

1. Yadda ake yin sarari tsakanin cinyoyi

Yadda ake yin rata tsakanin cinyoyi Sautin cinyoyin ciki.

2. Motsa jiki don cinyar ciki

3. Cinyoyin ciki

Dubi kuma:

Kafa da gindi

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