15 Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa na Ƙarƙashin Ƙarƙa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Cardio, kawai don Nishaɗi)

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Kwallan kwanciyar hankali: Kun san su, kun yi amfani da su, wataƙila kuna da wanda ke tattara ƙura a cikin ginin ku a yanzu. Kuma ko da yake mun tabbata kun ƙware fasahar ƙwaƙƙwaran ƙwallon kwanciyar hankali, akwai ƙari da yawa wannan ƙwallon bakin teku mai yawan ayyuka da zai iya yi. Zai iya yin sautin ku makamai ? Eh. Tocila naka tsakiya ? Duh. Kona wadancan hammies ? Kun san shi. Rev up zuciya ? Lallai. Tare da ɗan ƙaramin ilimi, wasan motsa jiki na kwanciyar hankali na iya ƙalubalanci kowane rukunin tsoka guda ɗaya (yayin da yake haɓaka daidaituwa, daidaitawa, ƙarfin mahimmanci, sassauci da matsayi).

Haɗa ƙwallon kwanciyar hankali a cikin motsa jiki zai ƙalubalanci ku don amfani da tsokoki da ba za ku yi amfani da su ba. Morgan Kline , co-kafa kuma COO na Burn Boot Camp yana gaya mana, kamar su maɓalli na ciki, waɗanda zurfafan tsokoki waɗanda ke da wuyar manufa, bene na ƙwanƙwasa da ƙananan baya. Amfani da waɗannan tsokoki zai inganta ainihin kwanciyar hankalin ku da daidaituwa yayin haɓaka tasirin aikin ku gaba ɗaya. Kuma ko da yake sunan sa yana nuna goyon baya maimakon ƙarfi, bincike ya nuna cewa motsa jiki da aka yi akan ƙwallon kwanciyar hankali yana da tasiri sosai fiye da waɗanda aka yi a ƙasa. Don yin motsa jiki tare da ƙwallon kwanciyar hankali, dole ne ku shiga kuma ku ware tsokoki da yawa waɗanda ba a saba amfani da su ba a cikin motsa jiki na jiki. Don haka yayin da kuke mai da hankali kan zana waɗannan kyawawan biceps, deltoids na baya suna aiki akan kari kuma.

Yadda Ake Zaɓan Ƙwallon Ƙwararru Mai Girma

Yanzu, kafin ka je kama wannan famfo, za ka so ka tabbatar kana da daidai girman ball a hannu. Don yin haka, duk abin da kuke buƙatar sani shine tsayinku. Idan kun kasance 5'5 ko ya fi guntu, tsaya kan ƙwallon 55 cm. Idan kana da 5'6 ko mafi girma kai ga ball 65 cm. Idan kun wuce 6'0 (... overachiever), ƙwallon 75 cm shine hanyar da za ku bi. Kafin farawa, tabbatar da cewa ƙwallon ku yana da isasshen adadin iska a ciki, Kline ya ba da shawara. Yakamata ya tsaya tsayin daka don tabawa amma kada yayi yawa. Idan kun kasance sababbi don amfani da ƙwallon, nemo ma'aunin ku kuma fara a hankali-saboda babu wani abin kunya fiye da mirgina kan latsa tsakiyar kafada. Nemo sarari da yawa don matsar da ƙwallon don samun kwanciyar hankali da shi. Kada ku yi tsalle kai tsaye cikin hadaddun motsi. Mayar da hankali kan samun ma'aunin ku kafin gwada duk wani motsi na biyu. Zama a kan ƙwallon da motsa kwatangwalo a kusa shine hanya mafi kyau don samun bearings. Da zarar kun sami kwanciyar hankali, lokaci ya yi da za ku karya gumi.

Fara da wannan aikin motsa jiki na kwanciyar hankali mataki 15 ya rushe zuwa manyan sassa huɗu: ƙananan jiki, jiki na sama, cibiya da cardio (don ƙara yawan bugun zuciyar ku da fitar da tsokoki). Cika maimaita 6 zuwa 14 na kowane motsa jiki, dangane da matakin dacewarku na yanzu. Sannan a daukko fakitin kankara da wasu Advil saboda muna da tabbacin zaku ji shi gobe.

Mafari: low reps (6 ko ƙasa da haka)
Matsakaici: masu matsakaici (8-12)
Na ci gaba: manyan wakilai (14+)

SHAWARAR KAYAN KAYAN:

1. Kwanciyar kwanciyar hankali (ƙarin zaɓuɓɓukan da ke ƙasa!)
2. Motsa jiki Mat
3. Dumbbell Saita

LABARI: Tsare-tsare Tsare-tsare Tsare-tsare Tsakanin Matakai 8 Zaku Iya Yi Kyawawan Kyau A Ko'ina

KASASHEN JIKI

1. Kwanciyar Kwanciyar Kwanciyar Hankali

Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Lanƙwasa gwiwoyi kuma sanya ƙafafunku sama a kan ƙwallon kwanciyar hankali game da nisa na hip.

Mataki na 2: Matse glutes da hamstrings don ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da layin diagonal madaidaiciya daga kafadu zuwa gwiwoyi. Ƙaddamar da ainihin ku, shimfiɗa ƙafafunku a tsaye, mirgine kwallon daga gare ku. Lanƙwasa gwiwoyi don mirgine ƙwallon a ciki, duk yayin da kuke ɗaga hips ɗinku gwargwadon iyawa. Rage hips ɗin ku baya zuwa ƙasa kuma ku maimaita.

2. Kwanciyar Kwanciyar Ƙafar Ƙafar Glute Raise

* Yana aiki da glutes, hamstrings, quads da core.

Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Kunna gwiwoyinku kuma sanya ƙafa ɗaya sama akan ƙwallon kwanciyar hankali. Aika dayar kafar mike zuwa sama.

Mataki na 2: Matsar da glute da hamstring, danna ta cikin ƙwallon don ɗaga hips ɗinku sama daga ƙasa, aika madaidaicin kafa zuwa sama. Rage baya zuwa ƙasa kuma maimaita a gefe guda.

3. Kwanciyar Kwanciyar Hannun Tafi Tafi

* Yana aiki glutes, hamstrings, hip flexors da core.

Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Tare da miƙe kafafunku madaidaiciya, sanya diddige ku a saman ƙwallon kuma ku matse glutes da hamstrings don ɗaga hips ɗinku sama daga ƙasa.

Mataki na 2: A hankali ka karkatar da ƙafarka na hagu zuwa gefe kuma ka taɓa diddige a ƙasa. Koma shi zuwa wurin farawa akan ƙwallon kuma canza tarnaƙi, karkatar da ƙafar dama zuwa gefe don taɓa diddige a ƙasa. Haɗa hannuwanku, ƙafafu da ainihin ku don kiyaye sauran jikin ku a matsayin mai yiwuwa.

4. Kwanciyar Kwanciyar Kwanciyar hankali

* Yana aiki quads, glutes, hamstrings, hip flexors da core.

Mataki 1: Sanya ƙwallon kwanciyar hankali sama da bango, ƙarfafa ta baya (ya kamata a sami ɗan tashin hankali a nan). Tare da ƙafãfunku ɗan faɗi kaɗan fiye da nisa-kwatanci baya, rage ƙasa cikin squat.

fadawa cikin soyayya

Mataki na 2: Ƙwallon zai mirgina tare da ku, yana ba da kwanciyar hankali, don haka ku durƙusa ƙasa da ƙasa kamar yadda zai yiwu don zurfafa motsi. Latsa cikin diddige don komawa zuwa wurin farawa, matse glutes ɗinku da gaske cikin duk motsin ku.

BABBAN JIKIN

5. Kwanciyar Kwanciyar Wa'azi Curls

Mataki 1: Fara a kan gwiwoyi, sanya ƙwallon kwanciyar hankali a ƙasa a gaban ku. Mayar da gaba, sanya ƙirjinka da ciki cikin kwanciyar hankali akan ƙwallon. Miƙe ƙasa kuma ɗauki dumbbells biyu.

Mataki na 2: Tare da hannunka madaidaiciya da dabino suna fuskantar waje danna gwiwar gwiwarka a cikin ƙwallon kuma ka karkatar da ma'aunin nauyi zuwa kafadu. Dakata a takaice a sama kuma ƙasa zuwa ƙasa har sai hannayenka sun yi daidai.

6. Kwanciyar Kirji Latsa Locomotive

* Yana aiki da ku kafadu, triceps, pecs da core.

Mataki 1: Rike dumbbell ɗaya a kowane hannu tare da ƙafafu a kwance a ƙasa, shimfiɗa baya a kan ƙwallon, sanya shi a tsakanin ruwan kafada. Lankwasawa hannuwanku tare da guiwar ku a waje da faɗi suna kawo ma'aunin nauyi biyu don haɗuwa da kafaɗunku.

Mataki na 2: Danna kirjin ku don ɗaga hannun dama na dama har sai ya mike, ajiye shi a layi tare da kafada. Da sauri dawo da shi ƙasa kuma canza, aika hannun hagu sama. Maimaita wannan motsi a cikin tsari mai sarrafawa amma sauri don kiyaye haɗin tsoka da kunna kirji.

7. Kwanciyar Kwanciyar Wutar Latsa Kafada

* Yana aiki kafadu, deltoids, pecs da ainihin.

Mataki 1: Nemo wurin zama mai daɗi akan ƙwallon kwanciyar hankali, riƙe dumbbell ɗaya a kowane hannu. Kawo nauyin sama da waje har sai gwiwar hannu sun kasance a kusurwa 90-digiri.

Mataki na 2: Shigar da ainihin ku, danna hannayen biyu sama har sai an daidaita sannan a hankali mayar da su ƙasa zuwa wurin farawa.

8. Kwanciyar Kwanciyar Kwanciyar Turawa

* faɗakarwa kalubale! Wannan yunƙurin mataki ne daga haɓakawa na yau da kullun, don haka ɗaukar shi a hankali kuma kawai yi yawan maimaitawa gwargwadon iko tare da tsari mai kyau. Yana aiki da triceps, pecs, kafadu, ƙananan baya, quads da ainihin.

Mataki 1: Fara a cikin matsayi na sama tare da ƙwallon kwanciyar hankali kusa da ƙafafunku. Sanya saman ƙafafunka akan ƙwallon kuma daidaita kamar yadda ake buƙata don haka jikinka yana cikin layi madaidaiciya.

Mataki na 2: Tsayar da gwiwar gwiwar ku kusa da ƙirjin ku, saki jikin ku na sama kuma danna baya sama yana bin motsin turawa na yau da kullun. Ɗauki hankali kuma mayar da hankali kan samun kirjin ku kusa da ƙasa kamar yadda zai yiwu.

CORE

9. Kwanciyar kwanciyar hankali

Mataki 1: Fara a cikin matsayi na sama tare da ƙwallon kwanciyar hankali kusa da ƙafafunku. Sanya saman ƙafafunka akan ƙwallon kuma daidaita kamar yadda ake buƙata don haka jikinka yana cikin layi madaidaiciya.

Mataki na 2: Haɗa ainihin ku don ɗaga hips ɗinku sama cikin iska yayin da kuke mirgina ƙwallon zuwa tsakiyar ku. Rage baya har sai kun koma wurin farawa kuma ku maimaita.

10. Kwanciyar kwanciyar hankali V-Up

*Yana aiki da dubura abdominis da transverse abdominis.

Mataki 1: Fara daga baya tare da ƙwallon kwanciyar hankali da aka sanya tsakanin ƙafafunku. Matse ƙwallon kuma ɗaga ƙafafunku sama cikin iska, tare da murƙushe hannayenku a gaba.

Mataki na 2: Ɗauki ƙwallon da hannuwanku kuma sannu a hankali runtse kafafunku da hannayenku zuwa ƙasa har sai ƙwallon ya taɓa ƙasa a bayan kan ku. Maimaita wannan motsi iri ɗaya, canza wurin sanya ƙwallon tsakanin ƙafafu da hannaye kowane lokaci ta amfani da motsin jinkirin sarrafawa.

11. Ƙwallon Ƙarfafawa

* Yana aiki da dubura abdominis, obliques da ƙananan baya.

Mataki 1: Fara da gwiwoyi tare da ƙwallon kwanciyar hankali a gaban ku. Haɗa hannuwanku tare kuma dasa hannayen ku da kyau a cikin ƙwallon kwanciyar hankali.

goge hannu a falon kyau

Mataki na 2: A hankali danna hannuwanku waje, mirgina ƙwallon har sai gwiwar gwiwarku sun yi daidai da haikalin ku yayin da kuke ragewa da ƙara tsayin jikinku lokaci guda. Haɗa ainihin ku don taimakawa mirgine ƙwallon baya don komawa wurin farawa.

12. Kekunan Kwallon Kwankwasiyya

* Yana aiki da dubunnan abdominis, abdominis masu jujjuyawar, obliques da quads.

Mataki 1: Fara daga baya tare da ƙwallon kwanciyar hankali da aka sanya amintacce tsakanin ƙafafunku. Ɗaga ƙafafunku kuma ku durƙusa gwiwoyinku har sai sun isa kusurwa 90-digiri. Juya yatsun ku kuma sanya hannayenku a bayan wuyan wuyan ku.

Mataki na 2: Tsayawa tashin hankali tare da ƙwallon, sannu a hankali kawo gwiwa ta dama yayin da kake murƙushe gwiwar gwiwar hagu sama da sama don saduwa da ita. Rage baya zuwa wurin farawa don sake saiti kuma maimaita a wancan gefen.

13. Kwanciyar kwanciyar hankali Tada tukunya

* Yana aiki da dubura abdominis, obliques da spine stabiling tsokoki.

Mataki 1: Fara da gwiwoyi tare da ƙwallon kwanciyar hankali a gaban ku. Haɗa hannuwanku tare kuma dasa hannayen ku da kyau a cikin ƙwallon kwanciyar hankali domin jikinku ya kasance a cikin layi na diagonal.

Mataki na 2: Danna gwiwar gwiwar hannu a cikin ƙwallon, fara juya ƙwallon a hankali a gefen agogo, kamar kuna motsa tukunya. Maimaita wannan motsi iri ɗaya a gefen agogo don buga duk sassan ciki.

tsarin abinci don asarar nauyi tare da motsa jiki

CARDIO

14. Kwanciyar Dutsin Dutse

Mataki 1: Sanya hannaye biyu a kowane gefen ƙwallon kwanciyar hankali a gabanka. Tsaya ƙafafunku a bayanku, don haka kuna jingina kan ƙwallon a cikin babban matsayi tare da ainihin ku.

Mataki na 2: Kawo gwiwa na dama zuwa cikin ƙwallon gwargwadon iyawa. Canza ƙafafu da sauri, ja gwiwa na hagu yayin aika ƙafar dama ta baya. Tsayawa gindin ku da kwatangwalo har ma da gudu gwiwoyi a ciki da waje, duk yayin da kuke kiyaye ma'auni a kan kwanciyar hankali.

15. Stability Ball Sprinters

* Wannan babbar hanya ce don samun bugun zuciyar ku (musamman a cikin ƙananan wurare).

Mataki 1: A cikin matsayi na tsaye tare da faɗin ƙafafu na hip-nisa, ɗauki ƙwallon kwanciyar hankali kuma riƙe shi a gaban ƙirjin ku tare da hannayen ku madaidaiciya.

Mataki na 2: Ɗaga gwiwa na hagu sama zuwa ƙwallon. Sauƙaƙa da sauri kuma canza, kawo gwiwa ta dama sama zuwa ƙwallon. Ci gaba da wannan motsi a cikin sauri, musanya ƙafafunku yayin kiyaye tsari. Ya kamata ku yi tafiya cikin sauri kamar kuna gudu.

LABARI: 10 Cool Down Exercises Waɗanda Zasu Iya Sa Aikin Aikinku Yafi Inganci

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Aiko Min Da Imel Nuna A Shafin