Kirji, Makamai & Abs HIIT Aikin Gida

Wannan Nuwamba ya kasance da wahala fiye da al'ada?Na jima ina karanta rubuce-rubuce da yawa game da mutanen da ke rasa kuzarin motsa jiki, kuma na samu gaba ɗaya.Lokacin da cutar ta fara farawa lokacin bazara ne kuma yin tsere a waje shine mintuna 30 na tserewa daga jama'a da mutane ke sa rai.Hakanan ya taimaka cewa yanayin yana da dumi kuma hasken rana ya cika sararin sama.Amma yanzu, cewa duhu ne da sanyi, wuraren motsa jiki suna da tabo a mafi kyau saboda COVID-19, Ina tsammanin za ku iya son motsa jiki mai kyau na gida wanda ke da mintuna 20 kawai amma yana ba da harbi sosai!

Tabata fasaha ce ta horarwa wacce ke amfani da babban horo mai ƙarfi tare da ƙarancin lokacin hutu a cikin mintuna huɗu.Amma bari in tabbatar muku: zai kasance mafi tsayin mintuna huɗu da kuka taɓa kashewa!Idan ba ku ji wannan ba, sunan ya fito ne daga Izumi Tabata a matsayin wani ɓangare na horon ƙungiyar ƙwallon ƙafa ta Japan.

Motsa jiki Saita Wakilai Huta
Tabata Tura Ups 1 Minti 4 *10 seconds
Flutter Kicks 3 Minti 1 Minti 1
Tabata Lateral Band Raise 1 Minti 4 *10 seconds
Flutter Kicks 3 Minti 1 Minti 1
Tabata Pyramid Push Ups 1 Minti 4 *10 seconds
Flutter Kicks 3 Minti 1 Minti 1
Tabata Bicep Curls 1 Minti 4 *10 seconds

Ainihin kuna yin daƙiƙa 20 na babban motsa jiki mai ƙarfi sannan bayan daƙiƙa 10 na hutawa sannan ku maimaita wannan don sake zagayowar na mintuna huɗu.

0-20 seconds: dagawa
21-30 seconds: Huta
31-50 seconds: dagawa
51-60 seconds: Huta
Yi maimaita har sai kun isa minti 4.
Ana iya amfani da ka'idar Tabata akan kowane motsa jiki kuma abin da ake amfani da shi shine yana ƙone mai har zuwa awanni 24 bayan yin motsa jiki saboda tsarin amfani da iskar oxygen bayan motsa jiki.Da kaina, Ina son duk wani motsa jiki wanda ke ci gaba da ƙona calories sa'o'i bayan na bar wurin motsa jiki.
Na jefa a cikin wasu motsa jiki na cardio ab ma, tunda yawancin abokan cinikina sun fi mayar da hankali kan kiyaye ainihin su.
Lokacin zabar dumbbells da juriya na band ku tuna don tabbatar da cewa suna cikin nauyi inda zaku iya kula da tsari mai kyau.An tsara Tabatas don gajiyar da jikin ku, don haka kuna iya yin la'akari da tafiya ɗan sauƙi fiye da yadda kuke so.
Kammala shekara da ƙarfi!

Tura Ups

Fara a cikin matsayi na katako, tare da hannayenku a ƙasa kai tsaye a ƙarƙashin kafadu
Tsotsar ciki da matse glutes.
Tsayar da ƙashin ƙugu wuri ne na tsaka tsaki, sannu a hankali rage jikin ku zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwar ku da mayar da kafadar ku.
Matsa baya sama don fara matsayi ta hanyar daidaita hannuwanku.

Pyramid Tura Ups

Daga matsayin turawa na yau da kullun, matsar da hannuwanku don samar da alwatika a ƙasa (tare da taɓa yatsa da yatsanku).
Ya kamata hannuwanku su kasance a tsakiya tsakanin kafadu da hancinku.
Rage kanku har sai kun sami 'yan inci sama da hannayenku kuma ku dakata na daƙiƙa 2.
Komawa wurin farawa kuma maimaita.

Flutter Kicks

Ka kwanta a bayanka tare da hannunka akan tabarma ta gefenka don daidaitawa.
Ɗaga ƙafafunku kaɗan daga ƙasa, kuma kuyi su sama da ƙasa.
Gyara: Don ƙarin motsi mai ci gaba, ɗaga kanku da kafadu daga ƙasa yayin da kuke yin shura don kunna duka tsokoki na sama da na ƙasa.

Lateral Band Raise

Ɗauki ƙungiyar motsa jiki kuma ku tsaya tare da ƙafafu da faɗin kafada
Riƙe ƙarshen band ɗin tare da hannun dama a gefenku tare da gwiwar gwiwar gwiwar ku kadan, sannan ku taka ɗayan ƙarshen band ɗin da ƙafar hagu.
Ɗaga hannun dama kai tsaye zuwa gefe har sai ya yi layi tare da kafadu, sa'an nan kuma rage shi a hankali.Maimaita.
Bayan kammala duk maimaitawa, riƙe ƙarshen band ɗin a ƙarƙashin ƙafar dama kuma ƙara band ɗin da hannun hagu.

Biceps curls

Ɗauki dumbbells guda biyu kuma bar su su rataye gefenku, tare da dabino suna fuskantar gaba.
Lanƙwasa gwiwar gwiwar ku kuma ku murɗa dumbbells sama zuwa ga kafaɗunku.Kada ku yi motsi yayin wannan motsi.
Dakata a saman, sannan a hankali dawo da hannunka zuwa wurin farawa.


Lokacin aikawa: Maris 26-2021