Tsarin motsa jiki mai aminci da fa'ida shine game da daidaituwa (mun ji crunches biyu da kyau tare da Crunch Bars), amma babban tsari mai ƙarfi yana da tasiri kawai kamar yadda yake dawwama. Idan kuna son gudu ko a gida Ayyukan motsa jiki na HIIT , yana iya zama lokaci don musanya wannan tseren mil uku don wani abu mai ɗan haske a kan gidajen abinci. Idan ya zo ga motsa jiki, tasiri yana nufin adadin ƙarfin da ake yi akan ƙasusuwanku da haɗin gwiwa yayin aikin jiki, Tracy Carlinsky kuma Lucy Sexton , co-kafa na dijital fitness dandamali An haɗa shi da Burn gaya mana. Ayyuka masu tasiri mafi girma suna sanya ƙarin tasiri na tasiri akan haɗin gwiwar ku kuma suna da alaƙa da wani nau'i na tsalle ko tsalle. Don haka idan kuna da gwiwoyi masu rauni ko raunin sawu, duk wani abu da ya shafi fashewa, motsi na plyometric (kamar jacks masu tsalle ) zai iya yin illa fiye da mai kyau ta hanyar haifar da kumburi ko ma yaga a tendons da ligaments. Motsa jiki mara ƙarfi shine waɗanda suka fi sauƙi akan haɗin gwiwa ko ana iya yin su a cikin motsi na ruwa, kamar tafiya, keke, yoga ko pilates.
Amma shin yunƙurin tasiri ba su da tasiri fiye da abubuwan da ke da tasiri? Ba lallai ba ne. Har yanzu za su ƙara yawan bugun zuciyar ku kuma suna ƙalubalanci tsokoki (kawai tare da ƙarancin damuwa a jiki). A gaskiya ma, horar da ƙananan tasiri na iya taimakawa wajen ƙaddamar da ƙananan tsokoki masu ƙarfafawa waɗanda ke kewaye da haɗin gwiwar ku don taimakawa wajen ƙara ƙarfin ku gaba ɗaya, sassauci da daidaitawa.
Menene Fa'idodin Motsa Jiki mara Tasiri?
Baya ga ƙarfafa tsokoki a kusa da haɗin gwiwar ku, ƙananan motsa jiki na iya taimakawa wajen ƙarfafa ƙarfin gaske da inganta matsayi. Hakanan babban zaɓi ne ga duk wanda ke murmurewa daga rauni, dangane da nau'in rauni da ra'ayin likitan ku. The Bonded by the Burn duo kuma yana samun fa'ida don haɗuwa a cikin motsa jiki mai ƙarancin tasiri a tsakanin mafi girman tasirin tasirin don ƙara ma'auni ga abubuwan yau da kullun. Ta wannan hanyar za ku sami ci gaba da aiki yayin da kuke murmurewa da haɓaka ƙarfin ku.
Kafin gwada sabon motsa jiki, yana da kyau koyaushe ka tuntuɓi koci, koci ko likita don fito da tsarin da zai yi aiki a gare ku, amma yanayin laushin motsa jiki na ƙarancin tasiri yana sa su zama babban zaɓi ga waɗanda suka saba yin aiki, Carlinsky. kuma Sexton gaya mana. A zahiri, kowa zai iya amfana daga shirin motsa jiki na isometric, gami da waɗanda ke motsa jiki akai-akai ko kuma suna fatan ci gaba zuwa ƙarin ayyuka masu ƙarfi kamar HIIT, guje-guje ko dambe.
12 Motsa jiki mara ƙarfi Zaku iya Yi a Gida
Kuna shirye don ba da haɗin gwiwa hutu? Anan akwai motsi mara ƙarfi guda 12 da zaku iya yi daidai a gida tare da ƴan kayan aiki kaɗan. Atisayen-duk waɗanda Carlinsky da Sexton suka ƙirƙira kuma suka ƙirƙira su—an tsara su musamman don ware tsokoki da ƙalubalanci juriyar ku. Tafi cikin wannan na yau da kullun sau biyu (sau ɗaya a kowane gefen jiki) tare da ɗan hutu a tsakanin don samun cikakken motsa jiki ba tare da tsalle ɗaya ba, tsalle, tsalle ko billa.
Shawarwari na Kayan aiki
Idan kun kasance sababbi ga wannan kayan aikin, galibin waɗannan motsi sun haɗa da gyare-gyaren motsa jiki waɗanda ke da kyau ga masu farawa.
- Motsa jiki Mat
- Ƙungiyoyin Resistance ( madauki kuma mara madauki )
- Gliders
LABARI: Ayyuka 20 na Hannu na Mata, Daga Tricep Dips zuwa Curls masu wa'azi
An ɗaure ta Burn/Mckenzie Cordell1. Faɗin Tafiya
Yana aiki naku core, obliques, quads, hannaye da baya.
Mataki 1: Fara a cikin wani wuri mai tsayi tare da kowace ƙafa a kan matsi. Ɗaga hips ɗin ku kaɗan, don haka suna cikin layi tare da kafadu kuma ku matsa daga ƙasa daidai ta tafin hannunku. Ka kafa kafadu a murabba'i a duk lokacin motsa jiki.
shawarwarin kula da fata don fata mai laushi
Mataki na 2: Tura gyale kuma ku raba ƙafafunku har sai sun fi faɗin hip-nisa. Haɗa ainihin ku da quads don kiyaye ƙafafu madaidaiciya a duk lokacin motsa jiki.
Mataki na 3: Ba tare da karkatar da hips ɗin ku ba, ɗauki ƙafar damanku sama daga kan mai tudu kuma ku taka shi don saduwa da hagunku. Riƙe na tsawon daƙiƙa 1 zuwa 2 sannan ku canza zuwa ɗayan mai faifan, tako ƙafar hagunku don saduwa da damanku. Ci gaba da wannan motsi don 30 - 45 seconds.
*Gyara: Tsalle masu gliders kuma sanya ƙafafunku kai tsaye a ƙasa don ƙarin kwanciyar hankali.
An ɗaure ta Burn/Mckenzie Cordell2. Mutumin Gudu
Yana aiki naku core, obliques, quads, glutes, hannaye da baya.
Mataki 1: Fara a cikin wani wuri mai tsini tare da ƙafar hagu a kan glider. Tare da ƙafar dama na shawagi daga ƙasa, jawo cinyar dama zuwa sama zuwa cikin kirjin ku. Sanya kafadun ku a kan wuyan hannu kuma ku kiyaye kwatangwalo a layi tare da kafadu.
Mataki na 2: Lanƙwasa ƙafarka na hagu da ke kan maƙiyi kuma ka ja cinyarka gaba, zamewa ƙafarka tare da ƙasa, yayin da kake shimfiɗa ƙafar dama ta dama a baya. Don juyar da motsin, lanƙwasa ka ja cinyarka ta dama zuwa ga ƙirjinka yayin da kake zamewa ƙafar hagunka baya don komawa wurin farawa.
Mataki na 3: Ci gaba da wannan motsi don 45 - 60 seconds. Canja gefe kuma maimaita.
*Gyara: Sanya ƙafafu biyu a kan mai tafiya guda ɗaya kuma a ja da tura shi a hankali ta amfani da ƙafafu biyu.
An ɗaure ta Burn/Mckenzie Cordell3. Gliding Mountain Hawan
Yana aiki naku quads, core, hannaye da baya.
Mataki 1: Fara a cikin wani wuri mai tsayi tare da kowace ƙafa a kan matsi. Sanya kafadun ku a kan wuyan hannu kuma ku kiyaye kwatangwalo a layi tare da kafadu.
Mataki na 2: Ja da ƙafa ɗaya zuwa cikin ƙirjinka yayin da kake danna ɗayan baya don haifar da juzu'i tsakanin mai zazzagewa da bene. Ci gaba da wannan motsi na 15 - 30 seconds.
* Canje-canje: Rage masu tuƙi da yin hawan dutse na yau da kullun maimakon.
An ɗaure ta Burn/Mckenzie Cordell4. Kick Backs
Yana aiki naku quads, glutes, hamstrings, core da baya.
Mataki 1: Maɓalli da'irar da'irar kusa da gaban idon idon dama da baka na ƙafar hagu. Fara a cikin tsagaggen wuri tare da ƙafar dama a gaba da hagu na baya.
Mataki na 2: Lanƙwasa ƙafar dama kuma ƙasa ƙasa cikin huhu, kawo cinyar ku kusan daidai da ƙasa. Matsa gaba don daidaita jigon jikin ku akan cinyar dama yayin da kuke tara gwiwa na dama akan idon don gujewa rauni.
Mataki na 3: Tare da tashin hankali a kan band, taka ƙafar hagu na baya don daidaita gwiwa ta hagu cikakke. Rike don bugun. Tare da sarrafawa, lanƙwasa gwiwa kuma matsa ƙafar hagu a gaba don komawa wurin farawa. Ci gaba da wannan motsi don 45 - 60 seconds. Canja gefe kuma maimaita.
* Canje-canje: Tsallake rukunin da'irar ko amfani da ɗaya tare da ƙaramin tashin hankali.
mafi kyawun salon gyara gashi ga mata
An ɗaure ta Burn/Mckenzie Cordell5. Deadlift Reverse Lunge tare da jere
Yana aiki glutes , quads, hamstrings, cibiya da baya.
Mataki 1: Maɓalli da'irar da'irar ƙarƙashin baka na ƙafar dama yayin riƙe da kishiyar ƙarshen a hannun hagu. Fara a cikin jujjuyawar juyi tare da ƙafar dama a gaba, ƙafar hagu baya da kafadu kai tsaye a kan kwatangwalo. Sanya gwiwa na dama akan idon sawun ka da gwiwa ta baya a ƙasan kwatangwalo. Ciro haƙarƙarinku ciki da ƙasa don haɗa ainihin ku yayin da kuke isa hannun dama zuwa gefe don taimakawa wajen kiyaye daidaito.
Mataki na 2: Tare da tsayin kashin baya, zana hannun hagu na baya don jere mai hannu ɗaya yayin da kuke taɓa gwiwa ta hagu ƙasa. Tare da sarrafawa, saki hannun hagu na hagu, maɗaɗɗen jikinka gaba kuma danna ta diddige na dama don ɗaga ƙafar hagu sama da baya daga bene. Sannu a hankali runtse ƙafar hagu na baya zuwa wurin farawa.
Mataki na 3: Ci gaba da wannan motsi don 60 - 90 seconds. Canja gefe kuma maimaita.
* Canje-canje: Tsallake rukunin da'irar ko amfani da ɗaya tare da ƙaramin tashin hankali.
An ɗaure ta Burn/Mckenzie Cordell6. Banded Glider Lunge
Yana aiki naku quads, glutes, hamstrings, biceps, kafadu, cibiya da tsokoki na baya.
Mataki 1: Maɗa dogon juriya a ƙarƙashin baka na ƙafar dama. Riƙe iyakar band ɗin a kowane hannu kuma lanƙwasa hannuwanku zuwa kusurwa 90-digiri tare da tafin hannunku suna fuskantar ciki. Matsa ƙwallon ƙafar hagu a kan faifai kuma danna baya don ƙasa ƙasa cikin huhu tare da ƙafar dama a gaba. Mayar da gangar jikin ku dan gaba don haka yawancin nauyin ku ya zauna a cinyar ku ta dama.
Mataki na 2: A lokaci guda latsa ta diddigin dama da ƙwallon ƙafa na hagu (akan mai zazzagewa) don taimaka maka tsaye da daidaita ƙafar dama.
Mataki na 3: Ja sama a kan makada yayin da kuke lanƙwasa ƙafar dama kuma ku tura mai zazzagewa baya. Ci gaba da wannan motsi a hankali a hankali don 60 - 90 seconds. Canja gefe kuma maimaita.
* Canje-canje: Yi amfani da band ɗin juriya mai sauƙi.
An ɗaure ta Burn/Mckenzie Cordell7. Buga Glider Kick
Yana aiki naku quads, glutes, hamstrings, biceps, kafadu, cibiya da tsokoki na baya.
Mataki 1: Maɗa dogon juriya a ƙarƙashin baka na ƙafar dama. Riƙe iyakar band ɗin a kowane hannu kuma lanƙwasa hannuwanku zuwa kusurwa 90-digiri tare da tafin hannunku suna fuskantar ciki. Matsa ƙwallon ƙafar hagu a kan mai faifai kuma ƙasa ƙasa cikin huhu tare da ƙafar dama a gaba. Mayar da gangar jikin ku dan gaba don haka yawancin nauyin ku ya zauna a cinyar ku ta dama.
Mataki na 2: Tsayawa kafar dama da gangar jikinka, sannu a hankali ka ja kafarka ta hagu yayin da kake murza dunkulallun hannu sama zuwa ga kafadunka, tare da matse biceps dinka da kuma ajiye gwiwar gwiwarka a kusa da jikinka.
Mataki na 3: Rage hannaye tare da sarrafawa yayin da kuke tura mai zazzagewa baya kuma gabaɗaya ƙafar hagunku cikakke. Ci gaba da wannan motsi a hankali a hankali don 60 - 90 seconds. Canja gefe kuma maimaita.
* Canje-canje: Yi amfani da band ɗin juriya mai sauƙi.
An ɗaure ta Burn/Mckenzie Cordell8. Criss-Cross Tricep Extension
Yana aiki naku core, obliques, triceps, kafadu, baya, cinyoyin ciki da quads.
Mataki 1: Maɓalli da'irar da'irar kusa da wuyan hannu kuma fara a cikin tsari mai tsayi tare da ƙafafu biyu a kan faifan faifai daban.
Mataki na 2: Criss- Ketare ƙafar dama a gaban hagunka yayin da kake juya hip ɗinka na hagu a buɗe har sai an jera su a saman juna. Fitar da ƙafafunku don kada gwiwoyinku su taɓa. Mirgine kan gefen ciki na ƙafar dama kuma danna diddige na hagu zuwa ƙasa cikin mazugi. Matse cinyoyin ku na ciki kuma ku ja kashin wutsiya zuwa ƙasa don haɗa ainihin ku.
Mataki na 3: Tsayawa wannan matsayi, riƙe band ɗin ƙasa da hannun dama kuma ka kama ɗayan ƙarshen da hagunka. Rungume hannun dama naka zuwa jikinka sannan ka mika hannun hagu gaba daya don mike bandeji. Tausasa gwiwar gwiwar ku kuma dawo da hannun gaban ku don komawa wurin farawa. Ci gaba da wannan motsi don 45 - 60 seconds. Canja gefe kuma maimaita.
* Canje-canje: Sanya gwiwoyinku akan mashigin ruwa, karkatar da ƙafafunku zuwa ga glutes ɗinku kuma kuyi a cikin karkatacciyar wuri mai karkatacciya.
An ɗaure ta Burn/Mckenzie Cordell9. Side Plank Pike
Yana aiki naku core, obliques, hannaye, baya, cinyoyin ciki da quads.
Mataki 1: Fara a cikin wuri mai katse tare da ɗigon ruwa ɗaya. Sanya gefen kafarka ta dama akan mai zazzagewa yayin da kake tara hagu a sama. Tsayar da gindinku a layi tare da kafadu, danna ko'ina ta tafin hannunku kuma ku karkatar da kwatangwalo zuwa hagu yayin da kafadunku suka kasance murabba'i. Ja kasusuwan wutsiya zuwa dugaduganku kuma ku dunkule gindinku na dama zuwa haƙarƙarin ku don daidaita bayanku.
Mataki na 2: Tsayar da gefen gefen ƙafar damanku a manne da mai glider, ɗaga hips ɗin ku sama da jawo hakarkarin ku yayin da kuke ninka ƙirjin ku zuwa cinyoyinku.
Mataki na 3: A hankali runtse hips ɗin ku zuwa ƙasa har sai sun daidaita da ƙirjin ku yayin da kuke jujjuya kwandon saman ku zuwa saman rufin kuma ku ɗauko hip ɗinku na dama sama zuwa kejin hakarkarinku. Ci gaba da wannan motsi don 45 - 60 seconds. Canja gefe kuma maimaita.
An ɗaure ta Burn/Mckenzie Cordell10. Karkataccen Bege
Yana aiki naku tsakiya , obliques, hannaye, baya, cinyoyin ciki da quads.
Mataki 1: Fara a cikin wani wuri mai katako kuma sanya ƙafafu biyu a kan maɗauri ɗaya. Ɗauki ƙafar dama ka haye ta gaban hagunka. Haɗa yatsan yatsan ruwan hoda da sumbatar idon idon sawu tare. Juya kwatangwalo, gwiwoyi da yatsu zuwa digiri 45 zuwa hagu.
Mataki na 2: Tsayar da kwatangwalo a layi tare da kafadu, danna ko'ina ta tafin hannun ku kuma ku riƙe wannan karkatacciyar matsayi yayin da kuke ajiye kafadunku. Kunna gwiwoyinku kuma a hankali ku ja cinyoyin ku zuwa gwiwar gwiwar hagu.
Mataki na 3: Tsaya da zarar gwiwoyinku suna ƙasa da hips ɗin ku kuma fara latsawa a hankali a hankali. Yayin da kuke daidaita kafafunku, ci gaba da karkatar da kwatangwalo kuma ku ja kashin wutsiya zuwa dugadugan ku. Ci gaba da wannan motsi don 45 - 60 seconds. Canja gefe kuma maimaita.
An ɗaure ta Burn/Mckenzie Cordell11. Gliding Tricep Dips
Yana aiki da ainihin ku , triceps, kafadu, baya, cinyoyin ciki da quads.
Mataki 1: Fara a cikin matsayi mai tsayi tare da ƙafafu tare a kan maɗauri ɗaya. Ka kafa kafadu kai tsaye a kan wuyan hannu da kwatangwalo a layi tare da kirjinka. Shiga quads ɗin ku ta hanyar jawo cinyoyinku sama da zana cinyoyin ku na ciki tare don ƙara tsayin kashin wutsiya zuwa dugaduganku. Shiga tsakiyar ku kuma danna tafin hannunku nesa da bene.
Mataki na 2: Matsawa a hankali daga kafaɗun ku kuma fara shawagi kafaɗun ku baya bayan wuyan hannu yayin da kuke ture mai zazzagewa daga jikinku. Tausasa gwiwar gwiwar ku don rage hannayen ku a hankali zuwa ƙasa.
Mataki na 3: Da zarar hannun gaban ku ya yi ƙasa, da sauri zazzage gwiwar gwiwarku gaba kuma kuyi tafiya zuwa babban wurin farawa. Ci gaba da wannan motsi don 45 - 60 seconds.
*Gyara: Sanya gwiwoyinku tare a kan mashigin ruwa kuma kuyi wannan motsi a cikin wuri mai durƙusa.
An ɗaure ta Burn/Mckenzie Cordell12. Rarrafe Sojoji
Yana aiki naku cibiya, hannaye, baya, cinyoyin ciki da quads.
Mataki 1: Fara a wuri na katako na gaba tare da ƙafafu tare a kan maɗauri ɗaya. Ka kafa kafadu kai tsaye a kan wuyan hannu da kwatangwalo a layi tare da kirjinka. Cire cinyoyin ku sama kuma danna kashin wutsiya zuwa ƙasa zuwa diddige ku don yin quads da ainihin ku.
Mataki na 2: Tsayar da kwatangwalo, ja guiwar gwiwar ku gaba da baya tare da tabarma. Ci gaba da wannan motsi don 15 - 30 seconds.
*Gyara: Sanya gwiwoyinku tare a kan mashigin ruwa kuma kuyi wannan motsi a cikin wuri mai durƙusa.
LABARI: 34 Motsa Jiki na Ƙafafun Rana da Bayan Gaba
maimakon kawa miya
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