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Kuna son rasa nauyi a cikin kwatangwalo, ƙara matse gindi da kuma kawar da cellulite, ba ya shirin halartar motsa jiki ko horon rukuni? Muna ba ku babban zaɓi na kyawawan motsa jiki don ƙafa a gida, wanda zai taimaka muku wajen ƙona kitse kuma ku manta da wuraren matsalar.
Don horo kuna buƙatar kayan aiki kaɗan da ɗan lokaci kaɗan, tare da yawancin motsa jiki da suka dace da kowane matakin horo. Ayyukan da ake gabatarwa zasu taimaka muku don ƙarfafa tsokoki na ƙafafu da gindi. Har ila yau labarin ya ba da wani shiri mai kauri na atisaye wanda zai dace da karfinsu.
Dokokin wasan motsa jiki na kafafu
- Idan kana so don rasa nauyi a kafafu, to saitin motsa jiki a gida yakamata ya haɗa da: motsa jiki na motsa jiki don kitsen mai, motsa jiki tare da dumbbells don sautin motsa jiki ba tare da nauyi ba don dogon tsokoki. Idan kana so don kara tsoka, Ya isa ayi kawai ƙarfin motsa jiki tare da dumbbells tare da nauyi mai nauyi.
- Yi saitin motsa jiki don ƙafafu sau 2 a mako don minti 30-60. Don asarar nauyi a ƙafafu tabbas tabbatar da haɗin motsa jiki da motsa jiki don sautin tsoka. Idan baka da nauyi fiye da kima kuma kawai kana bukatar matse cinyoyi da gindi, to cardio bai zama dole ba.
- Kuna iya rasa nauyi a ƙafafu idan sun haɗu da ƙarancin caloric, lokacin da jiki ya karɓi abinci ƙasa da wanda zai iya kashewa akan kuzari. Saboda haka, ba tare da cin abinci ba zai iya yi, idan kuna son cimma sakamakon da ake so. Har ila yau, slimming don ganin labarin game da abinci mai gina jiki.
- Idan kuna da matsala tare da haɗin gwiwa da jijiyoyin varicose, guji tsalle, huhun huhu da tsugunne Idan kowane motsa jiki ya haifar muku da damuwa, zai fi kyau ku ware su daga horo.
- Idan baka da dumbbells, zaka iya yin atisaye ba tare da su ba ko amfani da dumbbells maimakon kwalban roba da aka cika ruwa ko yashi. Amma don motsa jiki mai kyau, ba shakka, mafi kyau don siyan dumbbell.
- Additionalarin kayan aiki mafi inganci don tsokoki na ƙafafu da gindi shine ƙarfin roba mai dacewa. Don rikitar da motsa jiki na iya amfani da nauyin ƙafa ko na roba.
- A lokacin aiwatar da squats da huhu, kiyaye gwiwoyi daga kan safa, kashin bayan sa ya miƙe, ƙananan baya baya tanƙwara kuma ba ya tashi.
- Kafin yin atisayen kafa za su yi gajeren motsa jiki na minti 5 kuma bayan motsa jiki - mikewa don tsokoki.
- Ka tuna cewa jiki ya rasa nauyi gaba ɗaya, ba a cikin yankunan matsalar mutum ba. Amma zaka iya ba da ƙarin kuzari ga jiki don ƙona kitse a yankin da ake so, idan ka yi motsa jiki na motsa jiki ta tsakiya sannan kuma ka yi atisaye da yawa don yankin da kake niyya.
- Don rikitar da darussan don kafafu, yi amfani da tsarin motsawar motsa jiki. Ya dace da huhu, squats, da canje-canje daban-daban da haɓaka kafa:
Dubi kuma:
- Top 20 mafi kyawun mata mata don dacewa
- Top 20 mafi kyawun mata masu gudu takalma
Dumbbell motsa jiki
Nauyin dumbbells ya dogara da sakamakon aikinku. Idan kanaso kiyi kiba, zai yuwu ayi atisaye ba tare da dumbbells ba, amma don ci gaba da sautin tsoka ya zama dole. Tsokokin ƙafafu da gindi na buƙatar nauyin nauyi mai yawa. Don masu farawa, zaku iya siyan dumbbell wanda ya ruɓe kilogram 10 kuma ya bambanta nauyin.
- Idan kanaso ka rage adadin kafafu, kona kitse da jijiyoyin sautin a cikin wani sautin mai haske, to sai a hada su a cikin atisaye na motsa jiki da motsa jiki tare da nauyin nauyi (3-8 kg).
- Idan kana so kar ka kawai tashi sama da yin sama da kara karfin jiki, kawai zaka iya motsa jiki tare da dumbbells, kuma tare da karin nauyi (10 + kg).
- Idan kun kasance akasin haka, kuna so ku rasa nauyi kuma kuna da wannan nau'in siffar cewa kowane motsa jiki na tsokoki yana zuwa cikin sautin kuma yana ƙaruwa cikin girman, ku mai da hankali kan ayyukan motsa jiki da motsa jiki na motsa jiki ba tare da nauyi ba.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
Motsi na Cardio don ƙafafun asarar nauyi
Motsa jiki-motsa jiki don kafafu zai taimaka muku ƙona ƙarin adadin kuzari, ƙara hawan jini a cikin wuraren matsala da kuma kawar da kitse mai cinya. Yi motsa jiki na motsa jiki a cikin kimanin minti 15-20 gaba ɗaya na minti 45. An shirya motsa jiki na motsa jiki don ƙafafu a gida ta ƙaruwa mai wahala.
Don kyaututtuka don labarin godiya tashoshin youtube: mfit, nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Tantance Fit LLC, Christina Carlyle.
1. Shura gaba da baya
2. Tsalle a gefe
3. Lingral plyometric lunge
4. Tsalle cikin shimfida mai fadi
5. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa
6. squats tare da tsalle
7. Sumo tsugunne tare da tsalle
8. Tsallake digiri 180
9. Hankalin huhu
10. Tsalle tauraro
Dubi kuma:
- Tsalle hannaye da kafafu masu kiwo: atisayen nazari + zaɓuɓɓuka 10
- Tsalle tsalle tare da: fasali da fasaha
Motsa jiki don kafafu tare da dumbbells
Yin atisayen kafa tare da dumbbells zai taimaka muku sautin muryoyinku, ƙara matsi, da kawar da zuguwa a cikin ƙananan ɓangaren jiki. Don motsa jiki kuna buƙatar dumbbells, ɗaukar nauyi don dacewa da fasalin ku. Za a iya sauya dumbbells da kwalaben ruwa.
Masu farawa na iya amfani da dumbbells 2-3 kg, mafi gogaggen ma'amala da 5+ kilogiram. Kowane motsa jiki don kafafu, yi 15-20 na maimaitawa (don sautin tsoka mai haske) ko maimaita 10-15 a kowane kafa da nauyi masu nauyi (don ci gaban tsoka 10 + kg).
1. Tsugunnawa tare da dumbbells
2. Tsugunawa tare da safa safa
3. Deadlifts
4. Falo a wuri
5. Lingral lunge
6. Huhu da suka wuce
7. Kai hari baya cikin ƙarancin matsuguni
8. Hutun gaba
9. Sumo tsugunne tare da dumbbell
10. Bulgarian abincin rana tare da dumbbell
10. Kafa ya daga tare da dumbbell
Motsa kafa a tsaye
Wadannan atisayen kafa a gida zasu taimaka maku dan tsawaita tsoka da kuma aiki a bangarori masu matsala na kasan jiki. Don azuzuwan ba kwa buƙatar ƙarin kayan aiki, babban kujera ko sauran kayan kwalliya.
Idan kana son rikita wadannan motsa jiki na kafafu, zaka iya amfani da dumbbells ko silar idon sawunka. Yi kowane motsa jiki don 15-20 reps, na iya yin aiki kuma yana buga kayan aiki.
Hare-haren: me yasa muke buƙatar zaɓuka + 20
1. Hannun huhu
2. Bulgaria abincin rana
3. Lunges a cikin da'irar
4. Matattun gawa a kafa daya
5. liftaga ƙafa zuwa gefe
6. Kafa kafa gaba
7. Satar kafafu baya
8. Dagowa kan kujera + sace kafa zuwa gefe
9. Natsuwa a kan yatsun kafa (ƙafa tare)
10. Tsugunnawa tare da daga kafa
11. Tashi daga kujera
12. Yin kwalliya a kan yatsun kafa
13. Sauyin dagawa akan safa
14. garland
15. Tafiya huhu gaba
Motsa jiki don kafafuwa a ƙasa
Atisayen kafa a ƙasa ba kawai yana da tasiri sosai don kawar da wuraren matsala ba, amma yana da aminci ga waɗanda suke da matsaloli game da haɗin gwiwa da jijiyoyin jini. Irin waɗannan darussan sun fi yawa mai ladabi da dacewa har ma don masu farawa.
Maimaita lokutan motsa jiki sau 15-25 na iya amfani da nauyi ga ƙafafu da motsa motsa jiki don ƙara nauyin.
1. liftaga kafa zuwa gefe akan gwiwoyina
2. liftaga ƙafa a cikin katako na gefe
3. liftaga ƙafa kwance a gefenka
4. Kawo kwankwaso kwance a gefenta
5. iftaga ƙafa zuwa cinyoyin cikin
6. legsaga ƙafafu a layi ɗaya zuwa bene
7. Harsashi
8. Satar ƙafa zuwa gefen da ke kwance a baya
9. Dagawar kafa a gefan kafafu
10. isingaga ƙafafu cikin gada
11. Tada ƙafa yayin kwanciya akan ciki
12. Kafa yana daga cikin gada
10. Yawan kafa
11. liftafa ƙafa a ƙafafu huɗu
12. Motsi mai zagayawa akan bayan
13. Almakashi
Idan kun damu musamman yanki na breeches ko cinyoyin ciki, to kalli waɗannan labaran:
- Manyan ayyuka 30 na cinyoyin ciki
- Manyan atisaye 30 na cinya na waje
Shirye-shiryen kafa don farawa da ci gaba
Muna ba ku shirye-shiryen motsa jiki da yawa da aka shirya don ƙafafu a gida waɗanda za ku iya amfani da su don horo ko daidaita yanayinsu. Horarwa ya kunshi 4 zagaye: motsa jiki, motsa jiki don ƙafafu tare da dumbbells, motsa jiki ba tare da nauyi ba, motsa jiki a ƙasa.
Tsakanin da'ira da zagaye sakan 30-60 na hutawa. Sauran tsakanin motsa jiki ba'a ɗauka ba (kawai a zagaye na zuciya), amma zaka iya yin neman tsayawa na dakika 10-15.
Shirye-shiryen motsa jiki don masu farawa: zaɓi 1
- Zane 1 (3 layi): Yi tsalle zuwa cikin shimfida mai fadi, Tsallaka cikin katako tare da daga ƙafafu, Sauke gaba, baya, a kaikaice Plyometric lunge (kowane motsa jiki da aka yi na dakika 30 tsakanin atisaye da dakika 30 ya huta).
- Zane 2 (Zagaye 2): Atsungiyoyin da ke da dumbbells, Lunges na gaba, matattu, Sideungiyar lunge (kowane motsa jiki yayi 10-15 na maimaitawa).
- Zane 3 (Zagaye 2): Natsuwa a kan yatsun (ƙafa tare), Bulgarian lunge, kafa Laga zuwa gefe, ularfafa ƙwanƙwasa-ƙafa a yatsun kafa (kowane aikin da ake yi don 10-20 reps).
- Zane 4 (Kafa 1): Lafa toaga gefen kan gwiwoyinsa, yana kawo cinyoyin gefen kwanciya Shell, ƙafafun ifaga a gada, Cirunƙun motsi a baya (kowane motsa jiki yayi 10-15 na maimaitawa).
Shirye-shiryen motsa jiki don masu farawa: zaɓi 2
- Zane 1 (3 layi): Tsalle a gefe, Tsalle tsalle tare da Tsallewa a cikin madauri ta hanyar ɗaga ƙafafu, (kowane motsa jiki da aka yi na dakika 30 tsakanin atisaye da dakika 30 ya huta).
- Zane 2 (zagaye 2): Sumo squat tare da dumbbell, Falo a wurin, yi lif Lifts tare da dumbbell baya Lunges (kowane motsa jiki yayi 10-15 na maimaitawa).
- Zane 3 (zagaye 2): lifarshen wuta a ƙafa ɗaya, yana tashi daga kujera, ifaga ƙafafun gaba, A madadin ɗaga kan safa (kowane aikin da ake yi don 10-20 reps).
- Zane 4 (Kafa 1): kafa Laga -aga gefen kwance Sidean kafa ya ɗaga kan hannaye da gwiwowi, yana ɗaga ƙafafun zuwa gada, lilo kafa Almakashi (kowane motsa jiki yayi 10-15 na maimaitawa).
Tsarin motsa jiki don ci gaba: zaɓi 1
- Zane 1 (3 layi): Tsallake darajoji 180, Tsalle a kaikaice, Tsugun tsugunno tare da huhun tsalle (kowane motsa jiki ana yin shi na dakika 40 tsakanin atisaye da dakika 20 hutawa)
- Zane 2 (2 layi): Natsuwa tare da jakin da ke tahowa, Hannun gaba, matattu, ungeakin kwana a cikin ƙaramin wurin zama (kowane aikin da aka yi don maimaita 15-20).
- Zane 3 (zagaye 2): Hannun Diagonal, legsafafun ƙwace baya, Tafiya huhun gaba, Nutsuwa tare da ɗaga ƙafa (kowane motsa jiki yayi 15-25 reps).
- Zane 4 (Kafa 1): Lafa foraura don cinya na ciki, ctionunƙun ƙafa zuwa gefen kwance a kan baya, ɗaga ƙafafun yayin kwance a kan ƙafafun ciki iftaga ƙafa huɗu, Cirunƙun motsi a baya (kowane motsa jiki yayi 20-25 reps).
Tsarin motsa jiki don ci gaba: zaɓi 2
- Zane 1 (3 layi): Sumo-squat tare da Kick na gaba, baya, Tsallaka cikin babban fili, Tauraruwa tsalle (kowane motsa jiki ana yin shi na dakika 40 tsakanin atisaye da dakika 20).
- Zane 2 (Zagaye 2): Atsungiyoyi masu nauyin nauyi, baya Huhu, Sumo-squats tare da dumbbell, Lafafun kafa tare da dumbbell (kowane aikin da aka yi don maimaita 15-20).
- Zane 3 (zagaye 2): Hare-hare a zagaye, Garland, Hawan kan kujera + ƙafafun kafafu a gefe, ularfafa ƙugiyoyi a yatsun kafa (kowane motsa jiki yayi 15-25 reps).
- Zane 4 (Kafa 1): Lafa inaga cikin katako na gefe, kafa parallelaga a layi ɗaya zuwa ƙasa, lilo kafa, Almakashi, ɗaga ƙafafu yayin kwance a kan ciki (kowane motsa jiki yayi 20-25 reps).
Bidiyo 5 tare da motsa jiki don ƙafa a gida
Idan kuna son samun a shirye-shiryen bidiyo, Muna ba ku wasu shahararrun motsa jiki don ƙafafun shahararrun masu horarwa.
Dubi kuma:
- Babban horo na ƙarfi 15 tare da dumbbells don ƙafafu da gindi daga FitnessBlender
- Babban bidiyo 18 daga Nicole Steen: don cinyoyi da gindi da kuma rage kiba
- Manyan bidiyo 20 don cinyoyi da gindi ba tare da huhu ba, tsugune da tsalle
1. Saitin atisaye don sliming kafa
2. Motsa jiki don kafafu ba tare da kayan aiki ba
3. trainingarfafa ƙarfi don ƙafafu tare da dumbbells
4. motsa jiki mara tasiri don kafafun siriri
5. Tazarar tazarar kafa
Hakanan tabbatar da ganin bidiyon namu:
- Manyan gajeren atisaye 10 don siririn ƙafafu daga Blogilates
- Ayyukan ƙananan tasiri na 18 don cinyoyi da gindi daga FitnessBlender
- Exercisesananan motsawar tasirin 14 na cinyoyi da gindi ba tare da tsalle daga GymRa ba
Don rage nauyi, Don sautin da kara yawan jijiyoyi, Kafafu da gindi