Kyakkyawar fakiti shida yayi kyau a cikin a guda biyu , amma fa'idodin babban mahimmanci ya wuce hanyar tafiya ta bakin teku na shekara-shekara. Jigon ku ya ƙunshi wasu mahimman ƙungiyoyin tsoka a cikin jiki: Ita ce cibiyar nauyi, kadarar ku mafi ƙarfi kuma tana cikin kusan kowane motsi da kuke yi, duka ciki da waje. dakin motsa jiki . Amma ba kwa buƙatar ciyar da sa'o'i a Equinox yin ɗaruruwan crunches a rana don yin alfahari da kyakkyawan yanki. Sakamako na gaske yana yiwuwa idan kun himmatu don haɗa ƴan darasi masu wayo a cikin aikin yau da kullun na ƙarfin ku.
Wadanne Muscles Suka Yi Mahimmanci?
Ka yi tunanin 'jikinka' ya shafi yankin sama da ƙasa da maɓallin ciki? Ka sake tunani. Jigon ku ya ƙunshi ƙungiyoyin tsoka daban-daban, gami da:
- Taimaka hana rauni
- Taimaka inganta matsayi
- Taimaka ƙara ma'auni
- Taimaka inganta ƙarfin gabaɗaya da kwanciyar hankali
- Fara a kan kowane huɗu a cikin matsayi na turawa. Sanya hannayen ku a ƙasa tare da gwiwar hannu kai tsaye a ƙasa da kafadu. Haɗa hannuwanku tare a gabanku ko kuma ku ajiye tafukan ku a ƙasa.
- Haɗa tsokoki na ƙafa don taimakawa wajen daidaita jikinka. Yarda da abs don kiyaye ƙananan baya daga baya. Rike gindin ku a matsayin ƙasa mai yiwuwa ba tare da kirƙira baya ba. Don kauce wa damuwa mara amfani a wuyanka da kashin baya, mayar da hankalinka akan wani wuri kamar ƙafar ƙafa fiye da hannunka.
- Daidaita yadda ake buƙata kuma ku sami kwanciyar hankali. Riƙe na 30 zuwa 60 seconds kuma saki.
- Fara a kan kowane huɗu a cikin matsayi na turawa. Sanya hannayen ku a ƙasa tare da gwiwar hannu kai tsaye a ƙasa da kafadu. Haɗa hannuwanku tare a gabanku ko kuma ku ajiye tafukan ku a ƙasa.
- Shigar da abs, kawo gwiwa na hagu zuwa gwiwar gwiwar hagu, mika shi har zuwa gaba kamar yadda zai yiwu. Komawa wurin farawa.
- Kawo gwiwa na dama har zuwa gwiwar gwiwar dama, mika shi zuwa gaba gwargwadon yiwuwa. Komawa wurin farawa.
- Cika maimaita 10 akan kowace kafa. Huta kuma a maimaita.
- Fara a kan kowane huɗu a cikin matsayi na turawa. Sanya hannayen ku a ƙasa tare da gwiwar hannu kai tsaye a ƙasa da kafadu. Haɗa hannuwanku tare a gabanku ko kuma ku ajiye tafukan ku a ƙasa.
- Shigar da ainihin ku, tsalle kafafunku waje da fadi sannan ku koma tare kamar kuna yin tsalle-tsalle. Ka kiyaye idanunka gaba da ƙashin ƙugu.
- Cika maimaita 20. Huta kuma a maimaita.
- Fara a kan dukkan ƙafafu huɗu a cikin matsayi na turawa tare da faɗin ƙafafu.
- Shiga zuciyar ku, ɗaga gindinku sama da baya, daidaita kafafunku zuwa kare ƙasa. A lokaci guda mika hannun hagunka zuwa ƙafar dama, komawa baya gwargwadon iyawa.
- Komawa matsayi na turawa kuma sake gudana ta zuwa ƙasa kare. A wannan karon, miqa hannun damanku zuwa ƙafar hagu, kuna komawa baya gwargwadon iko.
- Cika maimaita 10 akan kowace ƙafa (20 jimlar). Huta kuma a maimaita.
- Fara a wani wuri na gefe, tare da kafadar dama akan gwiwar gwiwar dama kuma kafafun ku sun shimfiɗa tare da ƙafafunku a saman juna. Rike wannan matsayi kuma mika hannun hagu zuwa sama zuwa rufi.
* Wannan motsa jiki ne a ciki da kansa, amma don ɗaukar shi da daraja za mu ƙara juyawa.
- Mayar da jigon jikin ku gaba kuma ku zare hannunku a ƙarƙashin jikin ku, mai da shi baya bayan ku. Komawa wurin farawa.
- Cika maimaita 10 a kowane gefe (20 jimlar). Huta kuma a maimaita.
- Fara da ƙafafu huɗu tare da gwiwoyinku nisa da nisa kuma an sanya hannayenku kai tsaye ƙasa da kafadu.
- Mika hannun hagunku gaba yayin da kuke mika ƙafar dama ta baya har sai ta mike. Ka kiyaye hannunka da ƙafarka biyu a layi tare da gangar jikinka yayin da kwatangwalo ke zama murabba'i zuwa ƙasa. Haɗa ainihin ku don kiyaye ƙananan baya daga yin baka. Dakata, komawa zuwa wurin farawa, canza ɓangarorin kuma maimaita.
- Cika maimaita 10 akan kowace ƙafa (20 jimlar). Huta kuma a maimaita.
- Ka kwanta a bayanka tare da hannayenka da ƙafafu a cikin iska, gwiwoyi sun durƙusa don samar da kusurwa 90-digiri.
- Kula da hulɗa tsakanin bene da ƙananan baya (wannan shine maɓalli), sannu a hankali shimfiɗa hannun hagu a sama da ƙafar dama a gaba har sai diddigen ku ya zama inch ko biyu a saman saman. Haɗa ainihin ku don ƙin yin baka na baya. Dakata, komawa zuwa wurin farawa, canza ɓangarorin kuma maimaita.
- Cika maimaita 15 a kowane gefe (duka 30). Huta kuma a maimaita.
- Kwanta a baya tare da kafafun kafafu a gabanka. Juya yatsun ku a bayan kan ku.
- Kawo gwiwarka ta hagu zuwa kirjinka kuma ka dauke kafadarka sama daga kasa. Kawo gwiwar gwiwar hannun dama zuwa gwiwa na hagu, murƙushe sama da murɗawa kaɗan. Riƙe rikon bayan kanku a kwance kuma kada ku ja wuyan ku. Canja gefe kuma maimaita.
- Cika maimaita 10 akan kowace ƙafa (20 jimlar). Huta kuma a maimaita.
- Kwanta a baya tare da kafafun kafafu a gabanka. Sanya hannayenka, tafin hannunka, kai tsaye ƙasa da gindinka ko a ƙasa kusa da kai.
- Ɗaga ƙafafu biyu sama daga ƙasa. Haɗa ainihin ku don kiyaye ƙananan baya da ƙarfi a ƙasa. Ci gaba da cibiya yayin da kake dagawa. A hankali ƙasa zuwa ƙasa kuma maimaita.
- Cika maimaita 20. Huta kuma a maimaita.
- Kwanta a baya tare da kafafunku a mike a cikin iska a kusurwa 90-digiri. Yaɗa hannuwanku zuwa ɓangarorin ku don tallafi.
- Juyawa kafafunku zuwa dama, tsayawa 'yan inci sama da ƙasa. Ajiye kafadarka ta hagu zuwa kasa yayin da kake amfani da tilas naka don ja da kafafun ka baya. Juyawa zuwa gefen hagu kuma maimaita.
- Cika maimaita 6 akan kowace kafa (12 jimlar). Huta kuma a maimaita.
- Fara a wurin zama tare da lanƙwasa ƙafafu. Danganta baya kadan don haka jikinku da cinyoyinku su zama siffa V, suna shigar da ainihin ku don kiyaye baya, kafadu da kai daga sama. Ɗaga ƙafafunku daga ƙasa kuma ku haye idon sawun ku.
- Yayin da kuke daidaitawa, yi amfani da obliques ɗinku don karkatar da jikin ku daga gefe zuwa gefe. Rike ƙafafunku har yanzu kamar yadda zai yiwu.
- Cika maimaita 15 a kowane gefe (jimlar 30) kuma maimaita.
- Kwanta a baya tare da kafafunku a mike a cikin iska a kusurwar digiri 90 (ƙara dan kadan a cikin gwiwoyinku idan an buƙata). Mika hannuwanku sama sama da kan ku.
- Yin amfani da abs ɗin ku, ɗaga kafadar ku daga ƙasa kuma ku murƙushe sama, kamar dai yatsunku suna ƙoƙarin taɓa yatsun ƙafarku. Yi amfani da abs don komawa zuwa wurin farawa (kada ku yi ƙasa kawai).
- Cika maimaita 20. Huta kuma a maimaita.
- Ka kwanta a bayanka tare da faɗin hips ɗinka kai tsaye a gabanka. Mika hannuwanku sama sama har sai sun bugi ƙasa.
- Yi amfani da abs ɗin ku don murƙushewa, kawo ruwan kafadar ku da baya baya sama daga ƙasa. Mika hannun dama naka zuwa ƙafar hagu don ɗan murɗawa. Yi amfani da abs ɗin ku don komawa zuwa wurin farawa kuma maimaita a wancan gefen.
- Cika maimaita 10 akan kowace ƙafa (20 jimlar). Huta kuma a maimaita.
- Fara a wurin zama tare da lanƙwasa ƙafafu. Danganta baya kadan don haka jikinku da cinyoyinku su zama siffa V, suna shigar da ainihin ku don kiyaye baya, kafadu da kai daga sama. Ɗaga ƙafafunku daga ƙasa kuma ku daidaita akan kashin wut ɗin ku. Miƙe hannunka kai tsaye a gabanka. Wannan babban jirgin ruwan ku ne.
- Rage kafafunku, daidaita su yayin da kuke saukar da babban jikin ku a lokaci guda. Ƙafafunku da ruwan kafada ya kamata su yi shawagi da ƴan inci kaɗan daga ƙasa a wurin da kuka fi tsayi. Wannan ƙananan jirgin ku ne. Yi amfani da abs ɗin ku don komawa wurin farawa. Wannan shine 1 rep.
- Cika maimaita 10. Huta kuma a maimaita.
- Ka kwanta a bayanka tare da lanƙwasa ƙafafu kuma ƙafafunka da ƙarfi a dasa a ƙasa 'yan inci kaɗan daga gindinka.
- Yi amfani da abs ɗin ku don murƙushewa, kawo ruwan kafadar ku sama daga ƙasa. Sanya hannuwanku a kowane gefen kafafunku kuma ku mika su gaba. Yi amfani da obliques ɗin ku don juyawa daga gefe zuwa gefe, ɗauka a hankali wajen kowane diddige da hannuwanku.
- Cika maimaita 15 a kowane gefe (duka 30). Huta kuma a maimaita.
Bugu da kari (mun fada muku akwai da yawa), naku gilla , latissimus dorsi ko 'latsa' kuma trapezius ko kuma 'tarko' ana ɗaukarsu wani ɓangare na ainihin ku.
Menene Fa'idodin Motsa Jiki?
Babbar tambaya. Mun kai ga mai horar da LA Danny yayi tsalle don ba da haske a kan dalilin da ya sa yin aiki da jigon mu yana da mahimmanci. Ba za ku iya samun gini mai ƙarfi ba tare da tushe mai ƙarfi ba, in ji shi. Ƙaƙƙarfan cibiya yana haifar da ƙarfin da ake buƙata don buga ƙwallon wasan tennis, kunna wasan ƙwallon baseball, jefa ƙwallon ƙwallon ƙafa, goge ƙasa, tsaftace gareji, ɗaukar ɗan ƙarami, da sauran motsi miliyan. Tare da fiye da shekaru goma na gwaninta a cikin sararin motsa jiki, Saltos shine sirrin bayan tsayayyen abs na wasu masu tasiri na Instagram da kuka fi so, kamar Jen Atkin , Camila Rabbit kuma Amee Song . Amma fa'idodin mai ƙarfi mai ƙarfi ya wuce kishin selfie. Suna iya:
An taɓa yin maganin ciwon baya mara daɗi? Rauni mai rauni na iya zama laifi. Wannan binciken ya nuna raguwa mai mahimmanci a cikin ƙananan ciwon baya bayan makonni biyu kawai na motsa jiki na ƙarfafawa (whoa). Har ma ya sami aikin mahimmanci ya zama mafi tasiri fiye da farfadowa na jiki lokacin da ya zo don magance ƙananan ciwon baya. Wannan shine ikon katako, mutane.
man zaitun budurwa ga fuska
Shirin Ƙwararren Ƙwararren Ƙwararru na Gidanku
Shirya don kunna waɗancan abs? Zaɓi darasi biyar da kuka fi so daga lissafin da ke ƙasa kuma ku kammala zagaye biyu na adadin da aka ba da shawarar don kowane motsi. Idan ba ku da tabbacin inda za ku fara, gwada motsa jiki biyar masu tauraro mai horar da mazauninmu Danny ya fi so (plank, plank side with turning, deadbug, crunch keke da ƙafa). Idan kun kasance sabon ɗan wasa gabaɗaya, ku saba da waɗannan sabbin motsi ta hanyar haɗa su cikin ayyukan motsa jiki na yau da kullun aƙalla sau ɗaya a mako. A cikin saurin ku, ƙara mitar har sai kun sami ƙarfi don ɗaukar su sau uku a mako.
LABARI: Motsa Jiki 12 Kyauta Zaku Iya Yi A cikin Zaurenku
Digital Art ta Sofia Kraushaar1. Tsaki
Plank motsa jiki ne mai cikakken jiki, amma musamman, yana aiki da ku m abdominis, rectus abdominis (aka the six-pack), ciki da waje obliques da scapular (kafada) tsokoki .
lakme 9 zuwa 5 kewayon yanayiDigital Art ta Sofia Kraushaar
2. Spider-Man Plank
Yana aiki naku m abdominis, dubura abdominis, ciki da waje obliques, triceps, scapular tsokoki da glutes. Wannan motsi kuma zai taimaka inganta motsi na hip.
Digital Art ta Sofia Kraushaar
3. Plank Jacks
Yana aiki naku m abdominis, dubura abdominis, ciki da waje obliques, scapular tsokoki , quads da glutes.
4. Kare Taps zuwa Kasa
Yana aiki naku m abdominis, dubura abdominis, ciki da waje obliques, scapular tsokoki , glutes da hamstrings.
5. Gefe Plank tare da Juyawa
Yana aiki naku m abdominis, dubura abdominis, ciki da waje obliques, scapular tsokoki , latissimus dorsi (aka your lats) da glutes.
6. Karen Tsuntsaye
Yana aiki naku tsokar tsokar kashin baya (wanda ke taimakawa tare da daidaitawar kashin baya) , tsokar dubura kuma gilla.
leo mace da libra man dacewaDigital Art ta Sofia Kraushaar
7. Deadbug
Yana aiki da tsokar kashin baya, mai jujjuyawar abdominis, dubura abdominis da na ciki da waje obliques.
8. Ciwon Keke
Yana aiki da dubura abdominis (musamman ƙananan ciki), ƙwanƙwasa ƙwanƙwasa da na ciki da na waje.
9. Hawan kafa
Yana aiki da dubura abdominis (musamman ƙananan ciki), ƙwanƙwasa ƙwanƙwasa da na ciki da na waje.
10. Gilashin Gilashin
Yana aiki da dubura abdominis, ciki da waje obliques da glutes.
11. Rashan Twists
Yana aiki da madaidaicin abdominis, dubura abdominis, obliques na ciki da na waje, jujjuyawar hip, tsokar kashin baya, tsokoki na scapular kuma latissimus dorsi
12. Tausayin Yatsu
Yana aiki da dubura abdominis (musamman manyan ciki na sama).
13. Madaidaicin Ƙafafun Zaune tare da murgudawa
Yana aiki naku m abdominis, rectus abdominis (musamman na sama na sama), gyare-gyare na hip da kuma ciki da waje.
14. Babban Jirgin Ruwa zuwa Ƙananan Jirgin ruwa
Yana aiki naku m abdominis, dubura abdominis (duka na sama da na kasa), ciki da waje obliques da kafa tsokar spinae.
yadda ake shafa ayaba a gashiDigital Art ta Sofia Kraushaar
15. Yawan Tafsiri
Yana aiki da dubura abdominis da na ciki da na waje.
LABARI: Ayyuka 20 na Hannu na Mata, Daga Tricep Dips zuwa Curls masu wa'azi