Janairu shine watan ƙuduri daidai gwargwado, lokacin da mutane da yawa suka zaɓa don fara aiwatar da kudurorin sabuwar shekara a aikace. To sai dai kuma a cikin watan Fabreru da yawa daga cikinsu sun daina yin watsi da sakamakon da ake sa ran su samu, kuma saboda kokarin cimmawa a cikin wata guda abin da a zahiri ke tattare da dogon lokaci na aiki da alama yana sanyaya gwiwa fiye da wanda bai bayar da sakamako na hakika ba. . Idan daya daga cikin sha'awar shine a cimma wani siriri mai siffa da siffa wanda ba shi da wani abin kishi ga Superman, abu na farko da ya kamata ku sani shine juriya dole ne ya kasance mai dorewa.
Matsalar da za a fara samun tsari ba shine sanin ainihin inda za a fara ba, kuma don samun wasu ra'ayi na asali kuma masu tasiri a Summum mun tuntubi Júlia Ndocky Ribas, wanda ya kammala digiri a Ayyukan Jiki da Kimiyyar Wasanni da Dabaru daga Sashen Ayyuka na Physics na Metropolitan. dakin motsa jiki. Kwararren ya yi zaben da ya dace da tallafin uku don cimma wannan, wanda, nesa da ba za a iya ba, an ginu ne a kan sauƙaƙe masu sauki (kuma babu tasiri a kan hakan).
Abdominals
"Idan kuna son karkatar da cikin ku, ya kamata ku horar da ku, kula da daidaitaccen abinci mai gina jiki, tare da abubuwan gina jiki masu mahimmanci, kuma ku mai da hankali kan abubuwanku waɗanda muke mutunta sabon yanayin jiki na yanzu da kuma manufar da muke da ita, don haka wannan. zai bambanta ga kowane mutum." Don yin aiki da wannan yanki, ana bada shawara don haɗa haɗin haɗin gwiwa da yawa waɗanda ke buƙatar samar da ƙarfi don tabbatar da gangar jikin tare da ƙarin ƙayyadaddun motsa jiki da nufin ƙarfafa ciki. Game da na farko, ya ce wadannan za su kara yawan kudin da ake kashewa na makamashin da muke kashewa, don haka, (tare da isasshen abinci mai gina jiki) za su ba da gudummawa wajen tattara ƙwayoyin adipose da ke ɓoye tsokoki na ciki.
Hakanan, bayyana cewa kuna buƙatar yin takamaiman nau'in motsa jiki, da nufin toning da sassauta tsokoki na ciki da haɓaka ƙarfin ayyuka tare da ka'idojin HIIT. "Yana da mahimmanci a tuna cewa yana da kyau a aiwatar da irin wannan nau'in fiye da sau 2-3 a mako, ta yadda za mu iya haɗa su daidai da wasu takamaiman amma marasa ƙarfi. Ayyukan motsa jiki sun fi karkata zuwa toning ko ginin jiki wanda ke yin nasara tare da ci gaba mai girma tsakanin zaman, (zamanin sati 3-5)", in ji shi.
bicep curls
Júlia ya ce curl yana ɗaya daga cikin motsa jiki na yau da kullun kuma yana da dacewa sosai ga tsokoki na baya, duka don madaidaiciyar baya, ba tare da jujjuya ba, ta ainihin; da musculature na paravertebral kamar yadda ake gyara kafadu ta hanyar kafada.
"Wannan atisayen ba wai kawai yana amfanar ci gaban biceps bane, saboda ana yin shi akai-akai yana ba da sakamako mai ban mamaki akan matakin kwalliya. Ba kamar ciki ba, wanda zai iya rinjayar hannun ciyarwa fiye da wanda muke bi, kyawawan dabi'un hannu yana da alaƙa kai tsaye da aikin toning wanda ke shafar biceps, triceps da tsokoki na kafada. Baya ga fa'idodin ado, samun tonon makamai zai sauƙaƙa sauran ayyukanmu na yau da kullun, ta hanyar ba mu ƙarfi na sama, da juriya da kashin baya", in ji shi kuma ya ba da shawarar bambance-bambancen daban-daban.
A cikin horo, juriya yana da mahimmanci - © Instagram: @juanbetancourtt
- Curl tare da Bar, buɗaɗɗen riko: game da yin curl tare da mashaya, zai fi dacewa nau'in Z-Bar don ƙarin ergonomic matsayi na wuyan hannu. Ɗauki sandar da ke gabanka, dabino suna fuskantar gaba kuma a anka sama fiye da faɗin kafada. Lanƙwasa gwiwar hannu har sai sandar ta kai kusan tsayin kafaɗa.
– Curl tare da bandeji na roba: a tsaye, ɗauki bandejin roba ta ƙarshen kuma taka tsakiyar yanki da ƙafafu biyu. Lanƙwasa gwiwar gwiwar ku gwargwadon iko (kimanin tsayin kafaɗa). Yin amfani da roba zai ba da damar aikace-aikace na sojojin su bambanta dangane da aiki tare da dumbbells, samar da wani nau'i na ƙoƙari daban-daban tare da fa'idodin da wannan ke nufi. Idan kuka fi so, zaku iya yin wannan darasi akan benci na Scott ta hanyar ɗaure band ɗin roba zuwa wani abu a gaban benci.
– Juyawa tare da riko na baya: ko da yake jan-up motsa jiki ne da aka tsara don yin sautin baya. Ina ba da shawarar wannan bambance-bambancen da ya ƙunshi biceps har zuwa girma, kuma yana aiki da su tare da kafaffen batu a hannun, maimakon a cikin kafada, wanda shine abin da muka gani a cikin darussan biyu na baya. Idan har yanzu ba ku da isasshen ƙarfin yin ja da baya ba tare da taimako ba, yi amfani da robar da ke sauƙaƙa muku hawa ko amfani da na'urar cire kayan da aka taimaka.
Abinci da hutawa, kayan yau da kullun - © Instagram: @henrycavill
Irons
Plank, ko kuma sanannen katako na ciki, wani motsa jiki ne na isometric wanda ke aiki tare da nauyin jiki kuma yana aiki don yin aiki da dukkanin tsokoki na jiki, tare da girmamawa na musamman akan ciki, lumbar da yankin paravertebral, tun da yake yana goyon bayan kashin baya. . Mai horarwa ya kara da cewa yana ba ka damar ƙarfafa ba kawai yankin ciki ba, har ma da kafafu, gindi, baya, kirji da makamai. "Aiki da dukan core. Idan kun kasance motsa jiki ne wanda zai iya zama mai sauƙi, gaskiyar ita ce akwai cikakkun bayanai don yin la'akari da yin shi yadda ya kamata", in ji shi kuma ya gayyace ku don yin wasa tare da bambance-bambancen masu zuwa.
– Farantin gaba. Ka kwanta akan ciki, tallafa wa kanka akan ƙwallan ƙafafu da gwiwar hannu. Na ƙarshe ya kamata ya kasance a ƙasa da kafadu. Tsaya a wurin na tsawon daƙiƙa 15 zuwa 30, ya danganta da yanayin jikin ku. Idan kana da isasshen ƙarfi, jujjuya nauyinka baya domin kafadunka su matsa zuwa wani wuri gaba da baya fiye da gwiwar hannu. Wannan zai ƙara ƙarfin motsa jiki. Tsaya bayanka madaidaiciya, tare da kwangilolin ciki da gindi.
– Tsayin gefe. Kwance a ƙasa a gefenka, ɗaga jikinka a cikin wani katako na gefe wanda aka goyan bayan gwiwar gwiwar hannu mafi kusa da ƙasa da kuma gefen ƙafafu biyu. Riƙe na 15 zuwa 30 seconds kuma canza gefe. A cikin mutanen da ke da kiba da / ko ba su da amfani sosai don horarwa, ana ba da shawarar yin wannan motsa jiki tare da hankali kuma tare da gwiwa a ƙasa.
-Tsarin gaba mai tsayin kafa. Masu glutes sun fi shahara a cikin wannan bambance-bambancen, tun lokacin da suke haɓaka ƙafa ɗaya suna aiki duka tsokoki na ƙafar ƙafar da aka ɗaga, da kuma na ƙafar da aka goyan baya. A cikin wannan mutum plank za mu sami matsayi ɗaya kamar yadda yake a cikin katako na gaba na gaba, tare da bambanci kawai cewa za mu ɗaga ƙafa ɗaya. Bayan yin motsa jiki tare da ƙafa ɗaya, za mu matsa zuwa ɗayan.
-Plank na gaba tare da motsa jiki. Daga matsayi na katako na gaba tare da goyan bayan gwiwar hannu, muna shimfiɗa hannu ɗaya ta hanyar ɗaga shi a layi daya zuwa ƙasa, sannan mu canza tare da ɗayan. Wannan motsa jiki ne wanda yafi ƙarfafa hannunmu da ainihin mu, kuma yana wasa tare da haɓakar ƙarfin da motsi na yau da kullun ke nunawa da ƙarami saman goyan baya.
Horon don canzawa zuwa Superman
A takaice, yana ba da bidiyo don yin aiki da tsokoki na gaba ɗaya wanda ke da tasiri sosai da sauƙin bi.
- Juyawa: 4
– Huta: 15”
- Horo:
1. Superman - 30"
2. Plank uku goyon baya - 30"
3. Contralateral Push Glute Bridge - 30"
4. Gaban Knee Plank - 30"
Idan kun fi son yin aiki ta hanyar wakilai don bin tsarin horo na tushen lokaci, ba da shawarar mai zuwa:
1. Superman - 4 saita x20-30 reps
2. Plank uku goyon baya - 4jeri x20-30 maimaitawa
3. Contra lateral push glute bridge - 4 sets x 20-30 reps
4. Tsarin gefen gwiwa na gaba - 4 saita x20-30 reps
Daki-daki don tunawa
Ya k'arashe bayaninsa yana jaddada abinci da hutawa. “Cikin ciki yana daya daga cikin wuraren da muke yawan tara kitse kuma inda ake daukar lokaci mai tsawo kafin a rasa shi. Ayyukan Hormonal da ka'idoji suna taka muhimmiyar rawa saboda wahalar rage shingles. Ganin muhimmancin abinci a cikin samar da hormones, abinci yana da mahimmanci a cikin wannan tsari. Idan babu ƙananan naman alade (kasa da 12%), abs ɗinku ba zai nuna ba, don haka yin ɗaruruwan abubuwan motsa jiki don 'yanke' su ba shi da ma'ana. Har ila yau, a yi hattara kar a sauke kitsen kashi ƙasa da matakan lafiya. Bugu da ƙari, ya zama dole a haɗa da ranar hutu duka da kuma ƙarin hutu mai aiki ", in ji masanin.
Jigogi
superfit
