Resistance Band Motsa Gida

Tare da lokacin mura da covid-19 a halin yanzu, yawancin wuraren motsa jiki suna rufewa na ɗan lokaci.Ana iya yin wannan motsa jiki a gida kuma yana buƙatar buɗaɗɗen juriya kawai.
Makada suna zuwa cikin fadi daban-daban.Mafi girman faɗin yana ƙara juriya da ƙarfi kuma yana da wahala a yi amfani da shi.Kuna iya siyan nau'ikan makada don ku sami ci gaba yayin da kuke samun ƙarfi.
Amfani da makada na iya jin ɗan ban mamaki lokacin da kuke farawa.Makullin shine tabbatar da cewa kuna sarrafa tashin hankali da saurin motsinku don kada ku kama makada a ƙarshen kowane wakili.
Akwai fa'idodi da yawa don haɗa makada na juriya a zaman juyi na motsa jiki na yau da kullun.Suna taimaka muku haɓaka ƙarfi, haɓaka motsi da ɗaukar tsokoki masu daidaitawa don taimaka muku haɓaka ƙarfin gaske tare da rukunin tsoka na farko da ake aiki.Hakanan suna ba ku hutu daga injunan motsa jiki na monotony kuma azaman ƙarin fa'ida suna da nauyi da ɗaukar nauyi don ku iya ɗaukar su idan kuna tafiya.
Yanzu, zuwa motsa jiki!

Motsa jiki Saita Wakilai Huta
Dumama 1 Minti 5 Cardio
Zauren Layuka tare da Band 4 12 30 seconds
Lateral Raise tare da Band 3 8 kowane gefe 30 seconds
Resistance Band kafada Danna 4 12 30 seconds
Bicep Curls tare da Band 4 15 30 seconds
Layukan Madaidaici tare da Band 3 12 30 seconds
Kwantar da hankali 1 Minti 5 Cardio

Layukan Zaune tare da Ƙwallon Ƙarfafawa

Zauna a ƙasa tare da kafafu madaidaiciya a gaban ku.
Rike riƙon bandejin juriya, sanya tsakiyar band ɗin kewaye da ƙafãfunku, sa'an nan kuma kunsa kowane ƙarshen ciki da kewayen kowace ƙafar sau ɗaya don yin madauki akan kowace ƙafar.
Zauna da tsayi tare da matsi matsi kuma ka riƙe hannaye a gabanka tare da gwiwar hannu sun lanƙwasa kusa da gefenka.
Ja da hannayen baya har sai sun kasance kusa da gefen ku kuma gwiwar hannu suna bayan ku.Saki a hankali.

Lateral Raise tare da Band

Tsaya tare da ƙafafunku tare a ƙarshen madauki.
Riƙe iyakar band ɗin, barin hannayen su rataye kai tsaye tare da tafin hannunku suna fuskantar juna.
Tsayar da gangar jikin ku a wurin, ɗaga hannuwanku kai tsaye ta gefenku.
Dakata, sannan a hankali komawa farkon.

Resistance Band kafada Danna

Tsaya tare da ƙafafunku tare a ƙarshen madauki.
Ɗauki ɗayan ƙarshen kuma kawo shi zuwa matakin ƙirjin ku tare da dabino suna fuskantar sama.
Tsaya madaidaiciyar matsayi kuma duba sama kadan.
Matsa sama har sai an kulle gwiwar gwiwarka, sannan komawa a hankali zuwa wurin farawa.

Resistance Band Bicep Curls

Tsaya tare da ƙafafu biyu akan bandejin juriya rike da dogon hannaye kusa da bangarorinku tare da dabino suna fuskantar gaba.
A hankali a lanƙwasa hannaye zuwa kafaɗu, matse biceps da ajiye gwiwar hannu kusa da sassan mu.
Saki hannaye a hankali zuwa ƙasa zuwa matsayi na farawa.

Layukan Madaidaici tare da Resistance Band

Rike riƙon bandeji mai juriya, sanya tsakiyar band ɗin ƙarƙashin ƙafafunku
Ja hannun hannu sama har sai sun kasance kusa da kunnuwanku kuma gwiwar hannu suna saman kan ku.Saki a hankali.
Maimaita


Lokacin aikawa: Maris 26-2021