Motsa jiki mafi kyau don asarar nauyi a gida ya zama tazara, gajere ne, mai sauƙin tsari kuma ba tare da lissafi ba. Tashar Youtube tana ba da zaɓi na bidiyo na SELF na mintina 30 daga Salubalen Gumi, wanda zai taimaka muku don ƙirƙirar siririn jiki mai nauyi.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Darasi daga Gwanin Gumi tare da tsari iri ɗaya kuma yana da fasali masu zuwa:
- Wannan horo ne na tazarar zagaye na tsawan mintuna 30-35.
- Dukkanin azuzuwan sun kunshi bangarori masu zuwa: Dumi-dumi, Burkin Hoto, Tsarin sanyi. Warm-up and jinkirta yana ɗaukar minti 4. Circuit (ɓangaren madauwari) yana da tsawon minti 22 kuma ya ƙunshi motsa jiki 6 da aka maimaita a zagaye 3 bisa ga makirci 45 sakan aiki / 15 sakan hutawa. Burnout yanki ne mai tsawan minti 4 a ƙarshen horo.
- Motsa jiki ya dace da matakin matsakaici da sama. Ga wasu daga cikin darussan suna nuna yadda za a zabi 2 na wahala, don haka za'a iya daidaita kayan.
- Ba kwa buƙatar ƙarin kayan aiki, ana yin dukkan motsa jiki tare da nauyin jikinsa.
- Wadannan motsa jiki suna cikakke don rage nauyi da kawar da yankuna masu matsala a ɓangarorin sama da ƙananan. Kusan dukkanin azuzuwan suna ba da kaya iri ɗaya a kan dukkanin rukunin tsoka.
- Yi waɗannan motsa jiki sau 4-5 a mako, canzawa tsakanin bidiyon da aka gabatar (dukkansu suna da matsala iri ɗaya), ko yin bidiyo na mutum daga wannan tarin don canji.
- A cikin motsa jiki ya haɗa da waɗannan darussan a cikin haɗuwa daban-daban: tsalle, squats, lunges, burpees, katako, tsalle da gudu zuwa rails, karkatarwa, da kowane irin bambancin waɗannan darussan.
8 Sweat Challenge motsa jiki don rage nauyi
1. Taron motsa jiki na tazara
Wannan aikin motsa jiki na zuciya wanda ya ƙunshi sauya vysokogornyh kuma yana da ƙananan tasirin motsa jiki. Za ku yi aiki da wuraren matsalar kuma ku ɗaga zuciyar don ƙona mai. A karshen zaka sami gajiya mai tsananin gaske.
- Kewaya (minti 22): Plank Jack, Hop na baya-bayan nan, Keken Crunch, Squat Trust, Squat, Mountain Hawa (maimaita zagaye 3).
- Noonewa (minti 4): Jack Plank, Squat Trust, Lateral Hop (don maimaitawa 6 a cikin da'irar).
2. Motsa jiki na Cardio tare da girmamawa akan ciki
Wannan horon motsa jiki mai cike da motsa jiki ana yin shi tare da girmamawa akan tsokoki. Kuna jiran tsalle-tsalle, darussan katako, atisaye a matattarar ƙasa, kuma a ƙarshe - zagaye na TABATA.
- Kewaya (minti 22): Arƙirar Jirgin armira, Burpee, Tsarin Hawan dutse, downunƙwasawa, Hip Bridge Maris, Flutter Kick (maimaita zagaye 3).
- Noonewa (minti 4): zuwa Tuck up, Squat Trust (8 zagayowar TABATA na: 20 sec aiki / 10 sec sauran).
3. M motsa jiki motsa jiki
Amma wannan motsa jiki na motsa jiki ya haɗa da ƙarin motsa jiki mai ƙarfi kuma ya haɗa da mai da hankali kan tsokoki na ciki, na ciki da na sama. Legafafu da glute za su yi aiki yayin motsa jiki na plyometric.
- Kewaya (minti 22): Frogger, Jumping Lunge, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, Squat, Bicycle Crunch (maimaita zagaye 3).
- Noonewa (minti 4): Kafaffen Hanya na Plank, Oblique Tuck Up (10 reps a zagaye 4).
4. Aerobic-ƙarfin horo
Duk da suna, wannan wasan motsa jiki ba mai tsananin gaske bane, ya dace sosai da matakin matsakaici. Kuna jiran girgiza kuma motsa jiki mara tasiri sosai kuma a ƙarshen tsananin ƙonewa.
- Kewaya (minti 22): Hawan Dutse, Rabin Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Turawa, Rotational Forearm Side Plank (maimaita zagaye 3).
- Noonewa (minti 4): Air Squat x 40 reps Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps a 4 zagaye).
5. loadarfin wuta ba tare da zuciya ba
A cikin wannan motsa jiki kuna jiran aan motsa jiki mai sauƙi tare da nauyin kansa don ƙungiyoyin tsoka. Kuna buƙatar kujera don tsoma, amma zaka iya yin ba tare da shi ba. A ƙarshen horarwa masu horarwa sun shirya tsananin gajiya.
- Kewaya (minti 22): Lunge na baya, Sanya sama, Turawa sama, Hip Bridge, Triceps Dip, Squat (maimaita zagaye 3).
- Noonewa (minti 4): Atunƙwasawa, Zama, Shirye-shiryen Hanya na Plank (don maimaitawa 6 a cikin da'irar).
6. Aerobic da wutar lantarki
Wannan horarwar abu ne mai haɗakarwa a cikin iska tare da mai da hankali kan tsokoki da ƙonewa a ƙarshen.
- Kewaya (minti 22): M Hold, Mountain Climber, Stationing Lounge (R), Stationing Lounge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (maimaita zagaye 3).
- Noonewa (minti 4): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Hanya Taɓa x 20 reps, Rabin-Burpee x 10 reps, Riƙe Kullun Plank.
7. Horon dukkan jiki ba tare da zuciya ba
Wannan wasan motsa jiki ya hada da motsa jiki domin dukkan jiki: hannaye, kirji, ciki, baya, kafafu, gindi. Hakanan zakuyi aiki da tsokoki na duka jikin ku ta hanyar yin atisayen ƙarfi tare da nauyin ku.
- Kewaya (minti 22): Ickara sama, Turawa, Pendulum na Lunge (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (maimaita zagaye 3).
- Noonewa (minti 4): Turawa, Sauyawa Jackknives (reps 10 a zagaye 4).
Motsa jiki don ciki da jiki ba tare da zuciya ba
Wannan aikin zai taimaka muku wajen fitar da tsokoki da tsokokin jiki duka. Ba za a sami bugun zuciya ba, kawai motsa jiki tare da nauyin kansa.
- Kewaya (minti 22): M Hold, Wall Sit, alternating Jackknives, Panter Hanya Tap, Lantarki Lounge (R), Stationing Lounge (L) (maimaita zagaye 3).
- Noonewa (minti 4): Triceps Push Up, Hip Bridge (8 TABATA zagaye na: 20 sec aiki / 10 sec hutu)
Dubi kuma:
- Ja-UPS: yadda ake koyon kamawa daga sifili
- Sunadaran gina jiki ga 'yan mata: Shin ina buƙatar ɗauka da inganci don raunin nauyi
- Tausa (abin kumfa): menene shi, abin da ake buƙata, inda zan saya
Ba tare da kayan aiki ba, asarar nauyi, Motsa jiki ta motsa jiki, Motsi na Cardio