Idan kuna wani abu kamar mu, ku Google Michelle Obama yana ba da makamai aƙalla sau ɗaya a wata. Kuma ko da yake kuna iya tunanin cimma irin wannan ma'anar yana buƙatar mai horarwa na sirri ko ƙungiyar motsa jiki, muna nan don gaya muku in ba haka ba: Kuna iya zana makamai masu ƙarfi da sexy a gida ta amfani da haɗin gwiwa. haske dumbbells da nauyin jikin ku.
Don taimaka mana da wannan aikin, mun juya zuwa mai koyar da motsa jiki da wanda ya kafa Xtend Barre Andrea Rogers (. wanda Instagram abu ne mai ban sha'awa mai ban sha'awa ). Yin amfani da tarihinta a cikin raye-raye, Pilates da bare, Rogers ya ƙirƙiri jerin sassa uku cike da ayyukan motsa jiki da aka yi niyya ga mata waɗanda za su sami biceps, triceps, pecs da kafadu suna jin kuna cikin ɗan lokaci. Fara da jerin makamai masu tsayi don dumama waɗannan kafadu. Na gaba, matsa cikin jerin turawa na tsaye don kunna kirjin ku. Sa'an nan, gudana ta cikin jerin makamai na ƙasa don kunna triceps da ainihin ku. A ƙarshe, ɗauki wasu dumbbells kuma gwada hannun ku a sauran motsa jiki guda takwas don makamai waɗanda ke hamayya da Mrs. O's (kuma suna da kyau a cikin tanki).
LABARI: Matakai 10, Aikin Aikin Noma don Cikakkun Ƙonawar Jiki
mafi kyawun motsa jiki don rage ciki
Tsaye da motsa jiki
Don darasi masu zuwa, fara a tsaye tare da nisan ƙafarku, gwiwoyi sun ɗan lanƙwasa kuma an haɗa su. Don haɓaka wannan jerin, Rogers ya ba da shawarar yin shi yayin ajiye kayan abinci. Gwangwani na miya a kowane hannu na iya ɗaukar waɗannan ƙananan ƙungiyoyi masu sauƙi zuwa sabon matakin gabaɗaya.
Mckenzie Cordell ne adam wata1. Waltzing Arms
Yana aiki da biceps, triceps da kafadu.
*Yi amfani da juriyar ku don haɗa tsokar ku kuma ku shimfiɗa ta cikin yatsanku.
Mataki 1: Ɗaga hannuwanku sama zuwa sama na biyar (wato lingo ballet don dabino suna fuskantar ciki tare da gwiwar hannu kaɗan sun lanƙwasa, kamar murfi).
Mataki na 2: Buɗe hannuwanku zuwa cikin halittar V sama, kuna latsawa ta bayan hannayenku. Komawa farkon.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Mckenzie Cordell ne adam wata2. V Latsa
Yana aiki da triceps, deltoids, lats da kafadu.
Mataki 1: Ɗaga hannuwanku sama a cikin halittar V. Canja alkiblar hannayen ku don tafukan ku suna fuskantar waje.
Mataki na 2: Matsa kamar kuna turawa bango biyu.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Mckenzie Cordell ne adam wata3. Da'irar Hannu
Yana aiki kafadu, tarkuna, biceps da triceps.
Mataki 1: Mika hannunka kai tsaye zuwa ɓangarorin da tafin hannunka suna fuskantar sama.
Mataki na 2: Kewaya hannuwanku gaba don saiti biyu na goma.
Mataki na 3: Juya da'irar don saiti biyu na goma.
Mckenzie Cordell ne adam wata4. Da'irar Rabin Hannu
Yana aiki da biceps, triceps, kafadu da deltoids.
Mataki 1: Mika hannunka kai tsaye zuwa ɓangarorin da tafin hannunka suna fuskantar sama.
Mataki na 2: Dauke hannuwanku sama da ƙasa, jujjuya tafin hannunku zuwa ƙasa yayin da kuke ɗaga sama, kamar zana da'irar rabin da'irar da dukan hannun ku.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Mckenzie Cordell ne adam wata5. Pinkie Lifts
Yana aiki da triceps, biceps da deltoids.
*Yayin da tsokar tsokoki ke gajiya, kafadu na iya fara ratsowa zuwa ga kunnuwanku. Idan kun lura da faruwar hakan, ku gyara yadda kanku ya tashi, kallonku yana gaba kuma kafadunku sun sassauta.
Mataki 1: Mika hannuwanku kai tsaye zuwa ɓangarorinku tare da tafukan baya, ruwan hoda suna fuskantar sama.
Mataki na 2: Ɗaga hannuwanku zuwa rufin, jagora tare da yatsu pinkie.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Ayyukan motsa jiki na tsaye
Haɗu da ɗan ƴan uwan ƙwanƙwasa mai ban tsoro. Don darasi masu zuwa, fara a tsaye. Matsa tafin hannunka cikin bango, bango ko tebur, sannan tashi a kan yatsun kafa kuma ka karkata gaba har sai jikinka ya kasance a kusurwa 45-digiri. Juya tafin hannunku a ciki, har sai yatsunku suna fuskantar juna kuma gwiwar hannu suna nuni. Ci gaba da kafafunku madaidaiciya kuma ainihin ku.
mafi kyawun lambun fure a duniya
Mckenzie Cordell ne adam wata6. Fadin gwiwar Gindi Push-Ups
Yana aiki da ƙirjin ku, kafadu da biceps.
Mataki 1: A cikin matsayi da aka ambata a sama, danna ƙasa har sai goshinka yayi kusan inci ɗaya daga bangon.
Mataki na 2: Latsa baya har sai hannayenka sun mike gaba daya.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Mckenzie Cordell ne adam wata7. Riƙe Push-Up a tsaye
Yana aiki da ƙirjin ku, kafadu da biceps.
Mataki 1: A cikin matsayi da aka ambata a sama, danna ƙasa har sai goshinka yayi kusan inci ɗaya daga bangon.
Mataki na 2: Riƙe wannan matsayi na daƙiƙa goma.
Mataki na 3: Yi ta wannan motsa jiki sau goma.
Mckenzie Cordell ne adam wata8. Fadin gwiwar Gindi Push-Up Pulse
Yana aiki da ƙirjin ku, kafadu da biceps.
Mataki 1: A cikin matsayi da aka ambata a sama, danna ƙasa har sai gabanku ya kai rabin zuwa bango.
Mataki na 2: Rike wannan matsayi, yi ƙaramin bugun jini da hannuwanku, danna ƙasa inch da baya sama inch.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
Don darasi masu zuwa, nemo yanki mai girma da za ku iya sanya kanku cikin nutsuwa akan kowane ƙafa huɗu. Idan kuna da wuyan hannu masu hankali, ɗauki a yoga mat ko ƙaura zuwa wani yanki mai kafet a cikin gidanku.
Mckenzie Cordell ne adam wata9. Tricep Dips
Yana aiki da triceps (duh), ƙirji da masu daidaita kafada.
Mataki 1: Fara akan kowane hudu tare da kirjin ku yana fuskantar sama, hannaye a mike kuma yatsu da yatsu suna fuskantar alkibla iri daya.
Mataki na 2: Tsayar da zuciyar ku kuma an ɗaga gindinku, lanƙwasa gwiwar gwiwarku gwargwadon iyawa. Latsa ta tafin hannunka don komawa wurin farawa.
Mataki na 3 : Tafi cikin saiti ɗaya na goma a hankali (daƙiƙa biyu zuwa ƙasa, daƙiƙa biyu don ɗaga baya sama).
Mckenzie Cordell ne adam wata10. Plank Quadruped zuwa Down Dog
Yana aiki da triceps, kafadu da ainihin ku.
*Tafi ta saiti guda goma a hankali. Da zarar an gama, zazzage ta cikin saiti guda goma a cikin sauri.
Mataki 1: Fara da ƙafafu huɗu tare da kirjin ku yana fuskantar ƙasa, hannaye kai tsaye ƙasa da kafadu. Matsa yatsun kafa kuma ka ɗaga gwiwoyinka ta yadda kullunka suna shawagi kadan sama da ƙasa.
Mataki na 2: Ɗaga gindin ku kuma daidaita ƙafafunku zuwa kare mai fuskantar ƙasa.
Mataki na 3: Koma zuwa wurin farawa, kiyaye gwiwoyinku daga sama.
Mckenzie Cordell ne adam wata11. Rike Tsayin Quadruped tare da Pulse
Yana aiki da triceps, kafadu, core, quads da calves.
* faɗakarwa kalubale! Wannan zai sami bugun zuciyar ku.
Mataki 1: Fara da ƙafafu huɗu tare da kirjin ku yana fuskantar ƙasa, hannaye kai tsaye ƙasa da kafadu. Matsa yatsun kafa kuma ka ɗaga gwiwoyinka ta yadda kullunka suna shawagi kadan sama da ƙasa.
Mataki na 2: Rike wannan matsayi, lanƙwasa gwiwar hannu da bugun jini kamar kuna yin ƙaramar turawa.
Mataki na 3: Tafi ta hanyar saiti biyu na maimaitawa goma.
yadda ake yin laushi da sheki a gida
Mckenzie Cordell ne adam wata12. Cikakken Tsari tare da Madayan Faɗuwar kafada
Yana aiki kafadu, madaidaicin ciki da obliques.
* Haɗa ƙafafu da ainihin ku don kula da daidaitaccen matsayi a cikin jerin.
Mataki 1: Fara a cikin cikakken matsayi, hannaye kai tsaye a ƙasa da kafadu, ƙafafu sun miƙe baya, ƙafafu sun ɗan faɗi fiye da nisan hip-kwata.
Mataki na 2: Ɗaga hannun dama don taɓa kafaɗar hagu. Komawa kasa.
Mataki na 3: Ɗaga hannun hagu don taɓa kafadar dama. Komawa kasa. Tafi ta waɗannan madaidaicin famfo kafada don saiti biyu na maimaitawa goma (biyar kowane gefe).
Farashin MCKENZIE CORDELL13. DUMBBELL HAMMER CURL + KAFADA PRESS COMB
Yana aiki da biceps, triceps da kafadu.
* Kuna bukata dumbbells domin wannan! Yi amfani da kowane nauyin da kuke jin daɗi da shi, amma idan kun kasance sababbi ga wannan motsa jiki fara da 2 - 5 fam.
Mataki 1: Fara a tsaye tare da ƙafafu da nisan kafada da makamai a ɓangarorin ku, riƙe dumbbell a kowane hannu. Juya tafin hannunku don su fuskanci juna kamar kuna riƙe da guduma.
Mataki na 2: Tsayar da gwiwar gwiwar ku kusa da jikin ku, murɗa dumbbells har zuwa kafaɗunku, ɗan ɗan dakata da matse biceps ɗin ku. Sa'an nan kuma danna dumbbells sama da kai har sai hannayenku sun mike.
Mataki na 3: A cikin motsi mai sarrafawa, rage ma'aunin nauyi a cikin tsari iri ɗaya kuma maimaita.
Mckenzie Cordell ne adam wata14. RUWAN KIRJI
Yana aiki da pectorals, deltoids, biceps da triceps.
Mataki 1: Ku kwanta a bayanku tare da kafafunku madaidaiciya ko dan lankwasa, rike da dumbbell a kowane hannu kawai zuwa sassan kafadu. Ya kamata tafin hannunku su kasance suna fuskantar ƙafafunku a wurin farawa.
Mataki na 2: Danna ma'aunin nauyi sama sama da ƙirjin ku, shimfiɗa gwiwar gwiwar ku har sai hannayenku sun daidaita. Kar a baka bayanka. Haɗa ainihin ku don haka ƙananan baya ya tsaya a ƙasa.
Mataki na 3: Ƙarƙashin sarrafawa, dawo da ma'aunin nauyi a hankali har sai kawai ku wuce kafadu kuma ku maimaita.
Mckenzie Cordell ne adam wata15. LAYYA-KWANKWASO
Yana aiki da lats ɗin ku, tarkuna, rhomboids (baya na sama) da rotator cuffs.
Mataki 1: Fara a tsaye tare da ƙafafu da nisan kafada, riƙe dumbbell a kowane hannu. Tare da gwiwoyinku kaɗan sun lanƙwasa kuma baya madaidaiciya, matso gaba a kwatangwalo har sai jikin ku yana fuskantar ƙasa.
Mataki na 2: Fitar da gwiwar gwiwar ku sama da baya bayan jikin ku har sai ma'aunin nauyi ya kasance tare da, ko ɗan wuce, gyambon ku. Kwangilar kafadar ku a saman, kamar kuna ƙoƙarin matse wani abu a tsakanin su.
Mataki na 3: A cikin motsi mai sarrafawa, sannu a hankali rage ma'aunin nauyi zuwa wurin farawa kuma maimaita.
man kasko yana sake girma gashi
Mckenzie Cordell ne adam wata16. KWANKWASO-KAN RUWA + KICKBACK
Yana aiki da lats ɗin ku, tarkuna, rhomboids (baya na sama), rotator cuffs da triceps.
Mataki 1: Fara a tsaye tare da ƙafafu da nisan kafada, riƙe dumbbell a kowane hannu. Tare da gwiwoyinku kaɗan sun lanƙwasa kuma bayanku madaidaiciya, matso gaba a kwatangwalo har sai jikin ku yana fuskantar ƙasa.
Mataki na 2: Lanƙwasa hannuwanku zuwa kusurwar digiri 90 tare da gwiwar gwiwar ku kusa da jikin ku. Ɗaga dumbbells sama da baya, yana jingina a gwiwar hannu, yayin da kuke miƙe hannuwanku da ɗagawa, kuna shiga triceps ɗin ku.
Mataki na 3: A cikin motsi mai sarrafawa, rage ma'aunin nauyi a cikin tsari iri ɗaya kuma maimaita.
BURN BOOT CAMP/SOFIA CRAUSHAAR17. TSOTSAR KWALLON WA'AZI
Yana aiki da biceps da brachialis.
*Za ku buƙaci a kwanciyar hankali ball domin wannan! Tabbatar kana da girman girman ball daidai a hannu. 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, ƙwallon 75 cm shine hanyar da za ku bi.
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.
BURN BOOT CAMP/SOFIA CRAUSHAAR18. TSOTSAR KWALLON KIRJI HANYAN LOKACI
Yana aiki kafadu, triceps, pecs da ainihin.
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.
BURN BOOT CAMP/SOFIA CRAUSHAAR19. TSOTSAR BALL ZAMAN KAFADA LATSA
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.
ruwan lemon tsami da man kwakwa domin gashi
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.
BURN BOOT CAMP/SOFIA CRAUSHAAR20. TSOTSAR BALL TURA
Yana aiki da triceps, pecs, kafadu, ƙananan baya, quads da ainihin.
* 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.
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.
Ƙarin Ayyuka na Hannu don Gwadawa
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