Ayyukan Motsa Jiki na kwanciyar hankali 15 da ke ƙone kowace babbar Majorungiyar Muscle (Plusari da Wasu Cardio, Don ioan Ciki)

15 Stability Ball Exercises That Burn Out Every Major Muscle Group Plus Some Cardio

Kwallayen kwanciyar hankali: Kun san su, kun yi amfani da su, mai yiwuwa kuna da wanda ke tara ƙura a cikin ginshikin ku a yanzu. Kuma ko da yake mun tabbata kun kware a fasahar kwalliyar kwanciyar hankali, akwai ƙarin abubuwa da yawa wannan ƙwallon rairayin bakin teku mai yawa na iya yi. Shin zai iya sautin ku makamai ? Yep Tocilan your gindi ? Duh. Burnona waɗancan guduma ? Kun san shi. Rev sama zuciya ? Babu shakka. Tare da ɗan ilimi, motsa jiki na ƙwallon ƙafa na iya ƙalubalantar kowane ɗayan manyan rukuni (yayin da a lokaci guda inganta daidaituwar ku, daidaituwa, ƙarfin ƙarfi, sassauƙa da matsayi).

Haɗa ƙwallon kwanciyar hankali a cikin motsa jiki zai ƙalubalance ku don amfani da tsokoki waɗanda ba za ku saba amfani da su ba, Morgan Kline , co-kafa da COO na One Boot Camp ya gaya mana, kamar su abdominals masu jujjuyawar ku, waɗancan tsokoki masu zurfin jijiyoyi waɗanda sanannen abu ne mai wahala ga manufa, ƙashin ƙugu da ƙanƙantar da hankali. Amfani da waɗannan tsokoki zai haɓaka ƙwarin gwiwar ku da daidaito yayin haɓaka ƙimar aikinku gabaɗaya. Kuma duk da cewa sunanta yana nuna goyon baya maimakon karfi, bincike ya nuna cewa atisayen da aka yi akan ƙwallon kwanciyar hankali yana da tasiri sosai fiye da waɗanda aka yi a ƙasa. Don aiwatar da motsa jiki tare da kwalliyar kwanciyar hankali, dole ne ku shiga da keɓe tsokoki da yawa waɗanda ba galibi ake amfani da su a cikin nauyin jiki ba. Don haka yayin da kuke mai da hankali kan sassaka waɗancan kyawawan icean biceps ɗin, masu ba da bayanku na baya suna aiki akan kari kuma.

Yadda Ake Zabi Daidaitaccen Girman Kwando

Yanzu, kafin ka fara kama wannan famfo, za ka so ka tabbatar kana da girman ƙwallon dama a hannu. Don yin hakan, duk abin da kuke buƙatar sani shine tsayinku. Idan ka kasance 5'5 ko gajarta, ka tsaya kan ƙwallon 55 cm. Idan ka kasance 5'6 ko tsayi ka tsallake ball 65 cm. Idan kun wuce 6'0 (... overachiever), ƙwallon ƙafa 75 shine hanyar da za a bi. Kafin farawa, tabbatar cewa ƙwallan ka na da adadin iska a ciki, Kline ta bada shawara. Ya kamata ya zama tabbatacce ga taɓawa amma bai cika yawa ba. Idan kun kasance sababbi ga yin amfani da ƙwallo, nemi daidaitonku kuma fara a hankali-saboda babu abin da ya fi kunya kamar birgima a kan butt ɗin tsakiyar kafada. Nemo sarari da yawa don matsar da ƙwallo don samun kwanciyar hankali da shi. Kada ku yi tsalle daidai cikin hadaddun motsi. Mayar da hankali kan samun daidaitonku kafin gwada kowane motsi na biyu. Zama a kan ball da jujjuyawar kwatangwalo ita ce hanya mafi kyau don samun motsin ka. Da zarar kun sami kwanciyar hankali, to lokaci ya yi da za a karye zufa.

Farawa tare da wannan motsa jiki na motsa jiki na motsa jiki na 15-mataki wanda ya kasu kashi huɗu zuwa manyan rukuni: ƙananan jiki, jiki na sama, cibiya da zuciya (don ƙara bugun zuciyar ku da fitar da waɗannan tsokoki). Kammala sau 6 zuwa 14 na kowane motsa jiki, gwargwadon yanayin lafiyar ku ta yanzu. Bayan haka sai a ɗauki kankara da wasu Advil saboda muna da tabbacin gobe zaka ji shi.

Mafari: low reps (6 ko lessasa)
Matsakaici: matsakaici na reps (8-12)
Na ci gaba: babban reps (14 +)

SHAWARA SHAWARA:

  1. Kwallan kafa (ƙarin zaɓuɓɓuka a ƙasa!)
  2. Motsa jiki Mat
  3. Saita Dumbbell

Dangantaka: 8-Mataki na Gudanar da Worarfafa Bandungiyar Motsa Jiki Zaka Iya Yin Kyakkyawan Yawa A Koina

kwanciyar hankali ƙwallon ƙafa hamstring curl Kone Boot Camp / Sofia Kraushaar

JIKIN KASA

1. Kwancen Ballwallon Ballwanƙwasa Ball

* Yana aiki da gurnani, ƙyallen hanzari da mahimmin tushe

Mataki 1: Kwanciya a bayanka tare da ɗaga hannayenka zuwa ga ɓangarorinka, dabino yana fuskantar ƙasa. Lanƙwasa gwiwoyinku kuma sanya ƙafafunku sama a kan ƙwallon kwanciyar hankali game da faɗin faɗin hip.

Mataki 2: Matsi gwanonku da damtsenku don ɗaga kwankwasonku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafaɗunku zuwa gwiwoyinku. Nishaɗin zuciyar ka, miƙa ƙafafunka kai tsaye, mirgina ƙwallan daga gare ka. Tanƙwara gwiwoyinku don mirgine ƙwallo a ciki, duk yayin ɗaga ƙashin ku kamar yadda za ku iya. Rage duwawun ku baya kasa kuma maimaita.

Bidiyoyi masu alaƙa

kwanciyar hankali ball motsa jiki kafa daya tada Kone Boot Camp / Sofia Kraushaar

2. Kwanciyar hankali Kwallan kafa guda Glute Raise

* Yana aiki da gurnani, hamst, quads da core.

Mataki 1: Kwanciya a bayanka tare da ɗaga hannayenka zuwa ga ɓangarorinka, dabino yana fuskantar ƙasa. Tanƙwara gwiwoyinka ka ɗora ƙafa ɗaya a kan ƙwallon kwanciyar hankali. Aika ɗayan ƙafafun madaidaiciya zuwa sama.

Mataki 2: Matsawa da jin durin ka da damtsen ka, danna ta ball don dauke kwankwason ka daga doron kasa, ka tura kafarka madaidaiciya sama. Koma baya ƙasa ka maimaita ta kishiyar.

kwanciyar hankali ball motsa jiki hamstring benetap Kone Boot Camp / Sofia Kraushaar

3. Kwanciyar hankali Ball Hamstring Floor Tap

* Yana aiki da gurnani, hamsti, lankwasawar hanji da kuma cibiya.

Mataki 1: Kwanciya a bayanka tare da ɗaga hannayenka zuwa ga ɓangarorinka, dabino yana fuskantar ƙasa. Tare da miƙe ƙafafunka a miƙe, sanya dunduniyarka a saman ƙwallan ka matse gurnanka da damtse don ɗaga kwatangwalo daga ƙasa.

Mataki 2: Sannu a hankali ka juya ƙafarka ta hagu zuwa gefe ka taɓa diddigeka a ƙasa. Mayar da shi zuwa wurin farawa a kan ƙwallon kuma juya gefe ɗaya, juyawa da ƙafarka ta dama zuwa gefe don taɓa diddigeka a ƙasa. Haɗa hannuwanku, ƙafafu da kuma zuciyarku don kiyaye sauran jikinku da wuri-wuri.

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kwanciyar hankali kwallon motsa jiki squat Kone Boot Camp / Sofia Kraushaar

4. Kwanciyar hankali Ball Squat

* Yana aiki da quads, glutes, hamstrings, lanƙwasawa da duwawun.

Mataki 1: Sanya ƙwallan kwanciyar hankali sama da bango, ƙarfafa shi a bayanku (ya kamata a sami ɗan damuwa a nan). Tare da ƙafafunka waɗanda suka fi faɗi kaɗan kaɗan-faɗin kwatangwalo, ƙasa ƙasa zuwa cikin wurin zama.

Mataki 2: Kwallan zai yi birgima tare da kai, yana samar da kwanciyar hankali, don haka tsugunna ƙasa kamar yadda ya yiwu don zurfafa motsi. Latsa cikin dugaduganku don komawa matsayin farawa, matse abubuwan al'ajabi a duk cikin motsi.

kwanciyar hankali bada motsa jiki mai wa Kone Boot Camp / Sofia Kraushaar

JIKI MAI KYAU

5. Kwancen Mai Wa'azin Kwallan kafa

* Za ku bukata dumbbells don wannan! Yi amfani da duk nauyin da ya dace da kai, amma idan kai sababbi ne ga wannan aikin fara da fam 2 - 5. Yana aiki biceps da brachialis.

Mataki 1: Fara kan gwiwoyinku, kuna sanya ƙwallon kwanciyar hankali a ƙasa a gabanku. Jingina gaba, ajiye kirjinka da cikinka a sanyaye akan ƙwallan. Sauka ƙasa ka kama dumbbells biyu.

Mataki 2: Da hannayenka madaidaiciya da tafin hannunka suna fuskantar waje danna guiwar hannu zuwa cikin ƙwallon ka kuma ɗora nauyi zuwa ƙafa. Dakata a takaice a saman da ƙananan baya zuwa ƙasa har lokacin da hannayenku suka zama madaidaiciya.

kwanciyar hankali ball motsa jiki locomotives Kone Boot Camp / Sofia Kraushaar

6. Kwanciyar Kwallan Kirji Danna Locomotive

* Aiki naka kafadu, triceps, pecs da core.

Mataki 1: Riƙe dumbbell guda ɗaya a kowane hannu tare da ƙafafunku kwance a ƙasa, ku ɗora baya a kan ƙwallon, sa shi tsakanin ƙafafun kafaɗunku. Tanƙwara hannayenku tare da guiwar hannu zuwa fadi kawo nauyin duka biyun don saduwa da kafaɗunku.

Mataki 2: Latsa cikin kirjinka don ɗaga hannunka na dama har sai ya miƙe, ajiye shi a layi tare da kafada. Da sauri dawo da shi ƙasa kuma canza, aika da hannun hagu zuwa sama. Maimaita wannan motsi cikin hanzari mai saurin sarrafawa don kiyaye haɗin tsoka da kunna kirji.

kwanciyar hankali ball motsa jiki kafada latsa Kone Boot Camp / Sofia Kraushaar

7. Kwanciyar hankali Ball Zaunar Hanya Kafada

* Yana aiki da kafadu, deltoids, pecs da core.

Mataki 1: Nemo wuri mai kyau akan kwalliyar kwanciyar hankali, rike dumbbell guda a kowane hannu. Kawo nauyi sama da waje har sai gwiwar hannu ta kasance a kusurwar digiri 90.

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Mataki 2: Shiga cikin zuciyar ka, danna dukkan hannayen biyu har sai sun daidaita sannan kuma a hankali ka dawo dasu zuwa matsayin farawa.

kwanciyar hankali motsa jiki motsa jiki tura Kone Boot Camp / Sofia Kraushaar

8. Kwanciyar Kwallan Turawa Sama

* Faɗakarwar ƙalubale! Wannan motsawa mataki ne daga saurin turawa, don haka ɗauki shi a hankali kuma kawai kuyi sau da yawa kamar yadda zai yiwu tare da tsari mai kyau. Yana aiki da abubuwanka, pecs, kafadu, ƙananan baya, quads da core.

Mataki 1: Fara cikin yanayin turawa tare da ƙwallon kwanciyar kusa da ƙafafunku. Sanya saman ƙafafunku akan ƙwallon kuma ku daidaita yadda ake buƙata don jikinku ya kasance cikin layi madaidaiciya.

Mataki 2: Tsayawa guiwar hannu kusa da kirjinka, saki jikinka na sama ƙasa ka latsa baya ka bi wani motsi na turawa. Auke shi a hankali kuma ku mai da hankali kan samun kirjin ku kusa da ƙasa kamar yadda ya yiwu.

kwanciyar hankali motsa jiki motsa jiki Pike Kone Boot Camp / Sofia Kraushaar

KUDI

9. Kwanciyar hankali Pike Ball

* Yana aiki da madaidaitan abdominis, masu jujjuyawar abdominis da obliques.

Mataki 1: Fara cikin yanayin turawa tare da ƙwallon kwanciyar kusa da ƙafafunku. Sanya saman ƙafafunku akan ƙwallon kuma ku daidaita yadda ake buƙata don jikinku ya kasance cikin layi madaidaiciya.

Mataki 2: Haɗa zuciyar ka don ɗaga kwatangwalo zuwa sama yayin da kake jujjuya ƙwallan zuwa cikin cibiyarka. Koma baya ƙasa har sai kun koma wurin farawa kuma maimaita.

kwanciyar hankali kwallon motsa jiki v up Kone Boot Camp / Sofia Kraushaar

10. Kwanciyar hankali Ball V-Up

* Yana aiki da abdominis ɗinka na yau da kullun

Mataki 1: Fara a bayanku tare da ƙwallon kwanciyar hankali da aka sanya tsakanin ƙafafunku. Matsi ƙwallan kuma ɗaga ƙafafunku sama, yin cuwa-cuwa tare da ɗaga hannuwanku a gaba.

Mataki 2: Rabauki ƙwallan da hannuwanku kuma a hankali ƙananan ƙafafunku da hannayenku a baya ƙasa har sai ƙwallon ya taɓa ƙasa a bayan kanku. Maimaita wannan motsi ɗaya, sauya jeri na ƙwal tsakanin ƙafafunku da hannayenku kowane lokaci ta amfani da jinkirin, motsawar sarrafawa.

kwanciyar hankali ball bada motsawa Kone Boot Camp / Sofia Kraushaar

11. Kwanciyar hankali Ball Ab Rollout

* Yana aiki da madaidaitan jujjuyawar ku, kashin baya da ƙananan baya.

Mataki 1: Fara gwiwoyinku tare da ƙwallon kwanciyar hankali a gabanka. Rage hannuwanku wuri biyu kuma dasa gabanku sosai a cikin ƙwallon kwanciyar hankali.

Mataki 2: Sannu a hankali danna hannunka waje biyu, mirgina kwallon har sai gwiwar hannuwanka sun yi layi tare da gidajen ibada yayin da kake kasa da tsawaita jikin ka. Haɗa zuciyarka don taimakawa juya ƙwallon baya don komawa matsayin farawa.

kwanciyar hankali ball badala keke Kone Boot Camp / Sofia Kraushaar

12. Kwancen Kwallan Kwango

* Yana aiki da ƙafafunku masu jujjuya, abdominis masu jujjuya, obliques da quads.

Mataki 1: Fara daga baya tare da ƙwallon kwanciyar hankali wanda aka sanyashi tsakanin ƙafafunku. Iftaga ƙafafunku kuma tanƙwara gwiwoyinku har sai sun kai kusurwa 90-digiri. Sanya yatsunku kuma sanya hannayenku a bayan wuyan wuyan ku.

Mataki 2: Kula da tashin hankali tare da ƙwallo, sannu a hankali ka kawo gwiwoyinka na dama a yayin da kake murɗa gwiwar gwiwar hagunka sama da sama don saduwa da shi. Koma baya ƙasa zuwa wurin farawa don sake saitawa kuma maimaita a ɗaya gefen.

kwanciyar hankali ball motsa jiki zuga tukunya Kone Boot Camp / Sofia Kraushaar

13. Kwanciyar hankali Kwallo Tukunya

* Yana aiki da ƙwallon ƙwallon ƙwallon ku, ƙwallon ƙafa da tsokoki masu daidaitawa.

Mataki 1: Fara gwiwoyinku tare da ƙwallon kwanciyar hankali a gabanka. Rage hannuwanku wuri biyu kuma dasa gabanku sosai a cikin ƙwallon kwanciyar hankali don jikinku ya kasance cikin layin zane.

Mataki 2: Latsa gwiwar hannu a cikin ƙwallon, fara mirgine ƙwallan a hankali kai tsaye, kamar kuna motsa tukunya. Maimaita wannan motsi daidai lokacin da kake buga dukkan sassan mahaifanka.

kwanciyar hankali ball motsa jiki hawa dutse Kone Boot Camp / Sofia Kraushaar

CARDIO

14. Kwanciya Dutsen Kwallan Ball

* Blastarfin bugun zuciya tare da gefen babban jiki da ainihin aiki.

Mataki 1: Sanya hannaye biyu a kowane gefen ƙwallon kwanciyar hankali a gabanka. Miƙa ƙafafunku a bayanku, don haka kuna jingina da ƙwallon a cikin babban wuri mai maƙalli tare da zuciyar ku.

Mataki 2: Ku zo gwiwoyinku na dama zuwa cikin ƙwallon har zuwa yadda za ku iya. Da sauri sauya kafafu, jan gwiwarku ta hagu yayin aika ƙafarku ta dama baya. Tsayawa gindin ka da kwankwason ka har ma da durkusar da gwiwa da shiga, duk yayin da kake kiyaye daidaituwar ka a kan kwallon kwanciyar hankali.

kwanciyar hankali wasan motsa jiki masu gudu Kone Boot Camp / Sofia Kraushaar

15. Kwanciyar hankali Masu Gudun Kwallo

* Wannan hanya ce mai kyau don bugun bugun zuciyarka (musamman a ƙananan wurare).

Mataki 1: A tsaye tare da ƙafafunku faɗin faɗin baya, ɗauki ƙwallon kwanciyar hankali kuma riƙe shi a gaban kirjinku tare da hannayenku a miƙe.

Mataki 2: Iftaga gwiwarku ta hagu sama zuwa ƙwallon. Da sauri ƙasa da sauyawa, kawo gwiwa ɗinka na dama zuwa ƙwallon. Ci gaba da wannan motsi a cikin sauri, canza ƙafafunku yayin riƙe tsari. Yakamata ku ringa tafiya cikin sauri kamar kuna gudu.

Dangantaka: 10 Sanya Motsa Jiki Wanda Zai Iya Sa Motsa Jikin Ku Yayi Tasiri

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