20 Motsa jiki na Mata, Daga Tricep Dips zuwa Mai Wa'azin Curls

20 Arm Workouts Women



Idan kun kasance wani abu kamar mu, ku Google Michelle Obama kuna ɗaukar makamai a kalla sau ɗaya a wata. Kuma kodayake kuna iya tunanin cimma wannan ma'anar tana buƙatar mai koyar da mutum ko membobin gidan motsa jiki, a nan muna gaya muku in ba haka ba: Kuna iya sassaka hannuwanku masu ƙarfi da kuma lalata a gida ta amfani da haske dumbbells da nauyin jikinka.

Don taimaka mana game da wannan aikin, mun juya ga mai koyar da motsa jiki kuma wanda ya kafa Xtend Barre , Andrea Rogers ( wanda Instagram ya zama abun kyawawan kyan gani ). Ta amfani da tarihinta a rawa, Pilates da barre, Rogers ya kirkiro jerin sassa uku cike da ayyukan motsa jiki na niyya ga mata wanda zai sami biceps, triceps, pecs da kafadu suna jin ƙonewa cikin ƙanƙanin lokaci. Fara tare da jerin hannayen tsaye don dumama waɗannan kafadun. Na gaba, matsa cikin jerin turawa masu tsawa don kunna kirjin ka. Bayan haka, gudana ta cikin jerin hannayen bene don kunna wutsiyar ku da zuciyar ku. A ƙarshe, kama wasu dumbbells kuma gwada hannunka a sauran horo guda takwas don makamai waɗanda ke hamayya da Mrs. O's (kuma suna da kyau a cikin tanki mai kyau).

mafi kyawun waƙoƙin karaoke don maza

Dangantaka: A 10-Mataki, Babu kayan aikin Motsa jiki don Cikakken Jiki

tsaye makamai

Tsayayyar makamai

Don darussan da ke tafe, fara a tsaye tare da ƙafafunku nesa-nesa, gwiwoyi sun dan sunkuya sun yi aiki sosai. Don haɓaka wannan jerin, Rogers ya ba da shawarar yin hakan yayin ajiye kayan masarufi. Gwanan miya a kowane hannu na iya ɗaukar waɗannan ƙananan, ƙungiyoyi masu sauƙi zuwa sabon matakin.

Bidiyoyi masu alaƙa

motsa jiki na hannu ga mata waltzing makamai Mckenzie Cordell

1. Rikon Waltzing

Aiki biceps, triceps da kafadu.

* Yi amfani da tsayin daka don tsunduma tsokar ka kuma miƙa ta cikin yatsan ka.

Mataki 1: Iftaga hannayenka sama sama zuwa na biyar (wancan wasan ballet ne na tafin hannu da ke fuskantar tare da gwiwar hannu a ɗan lanƙwashe, kamar oval).

Mataki 2: Bude hannayenka cikin tsarin V sama, latsawa ta bayan hannayenka. Komawa zuwa farawa.

Mataki na 3: Gudu ta hanyoyi biyu na reps goma.

motsa jiki don mata v latsa Mckenzie Cordell

2. V Latsa

Aiki triceps, deltoids, lats da kafadu.

Step1: Iftaga hannunka sama a cikin tsarin V. Sauya alkiblar hannayenka domin tafin hannunka ya fuskance.

Mataki 2: Latsa kamar kuna matsawa bangon biyu.

Mataki na 3: Gudu ta hanyoyi biyu na reps goma.

motsa jiki na hannu don da Mckenzie Cordell

3. Dawafin Hannu

Aiki kafadunku, tarkuna, biceps da triceps.

Mataki 1: Mika hannayenka a mike zuwa bangarorinka tafin hannunka na sama.

Mataki 2: Yi da'irar hannunka gaba don kafa biyu na goma.

Mataki na 3: Sauya da'irar don kafa biyu na goma.

motsa jiki na mata ga rabin rabin da Mckenzie Cordell

4. Rabin Hannun Dawafi

Yana aiki da biceps, triceps, kafadu da deltoids.

Mataki 1: Mika hannayenka a mike zuwa bangarorinka tafin hannunka na sama.

Mataki 2: Ooaga hannunka sama da ƙasa, juya dabino zuwa ƙasa yayin da kake ɗagawa, kamar dai zana rabin da'ira tare da dukkan hannunka.

Mataki na 3: Gudu ta hanyar saiti biyu na reps goma.

motsa jiki don mata pinky lifts Mckenzie Cordell

5. Pinkie dagawa

Aiki triceps, biceps da deltoids.

* Yayinda tsokoki suka gaji, kafadunku na iya fara takawa zuwa ga kunnuwanku. Idan kun lura da faruwar hakan, to ku gyara domin kawunanku ya tashi, idanunku suna zuwa gaba kuma kafaɗunku sun kasance masu annashuwa.

Mataki 1: Miƙa hannayenka kai tsaye zuwa ɓangarorinka tare da tafin hannunka baya, ruwan hoda yana fuskantar sama.

Mataki 2: Iftaga hannayenka zuwa rufi, jagora tare da yatsun ruwan hoda.

Mataki na 3: Gudu ta hanyoyi biyu na reps goma.

abun ciye-ciye mai sauƙin yi
tsaye turawa

Aikin turawa-tsaye

Haɗu da plank push-up wanda ba shi da tsoro dan uwan. Don darussan da ke zuwa, fara a tsaye. Latsa tafin hannunka a bango, banki ko kanti, sa'annan ka hau kan yatsunka ka jingina zuwa gaba har jikinka ya kasance a kusurwa 45. Juya tafin hannu a ciki, har sai yatsunku suna fuskantar juna kuma gwiwar hannu suna nunawa. Tsaya ƙafafunku madaidaiciya kuma zuciyarku ta tsunduma.

motsa jiki don mata fadada gwiwar hannu turawa Mckenzie Cordell

6. Wide Elbow Tura-Ups

Yana aiki da kirji, kafadu da biceps.

Mataki 1: A matsayin da aka lura a sama, latsa ƙasa har sai goshinku ya yi kusan inci nesa da bangon.

Mataki 2: Latsa baya har sai hannayenku sun miƙe gaba ɗaya.

Mataki na 3: Gudu ta hanyar saiti biyu na reps goma.

motsa jiki don mata tsayayyen turawa sama Mckenzie Cordell

7. Tsayayyen Turawa-Tsaye

Yana aiki da kirji, kafadu da biceps.

Mataki 1: A matsayin da aka lura a sama, latsa ƙasa har sai goshinku ya yi kusan inci nesa da bangon.

Mataki 2: Riƙe wannan matsayin na dakika goma.

Mataki na 3: Gudura ta wannan aikin sau goma.

motsa jiki na hannu ga mata fadada gwiwar hannu bugun jini1 Mckenzie Cordell

8. Bugun Push-Up Pulse

Yana aiki da kirji, kafadu da biceps.

Mataki 1: A matsayin da aka lura a sama, danna ƙasa har sai gaban goshinku ya kai rabin bango.

Mataki 2: Riƙe wannan matsayin, yi ƙaramin bugun jini da hannunka, latsa ƙasa inci kuma ajiye inch.

amfanin koren ruwan apple

Mataki na 3: Gudu ta hanyoyi biyu na reps goma.

hannayen bene

Ga darussan da ke tafe, nemo bigiren da zai ishe ku yadda zaku iya tsayawa kan duk huɗu. Idan kana da wuyan hannu, kama wani yoga tabarma ko motsawa zuwa yankin kafet a cikin gidanku.

atisayen hannu na mata tricep dips Mckenzie Cordell

9. Tricep Dips

Yana aiki da kayan kwalliyar ku (duh), kirjin da kafaɗar kafaɗu.

Mataki 1: Fara a kowane kafa huɗu tare da kirjinku yana kallon sama, hannaye a miƙe da yatsunsu da yatsun hannu suna fuskantar hanya ɗaya.

Mataki 2: Tsayawa zuciyarka ta tsunduma tare da ɗaga butarka, tanƙwara gwiwar hannu har iyawarka. Latsa tafin hannunka don komawa matsayin farawa.

Mataki 3 : Gudu a cikin saiti goma a hankali (sakan biyu zuwa ƙasa, dakika biyu don dagawa sama).

motsa jiki don mata quadraped plank don saukar da kare Mckenzie Cordell

10. Quadruped Plank zuwa Down Kare

Yana aiki da kayan kwalliyarku, kafadu da ainihin ku.

* Gudu a cikin saiti goma a hankali. Da zarar an kammala, gudana cikin saiti goma a cikin sauri sauri.

Mataki 1: Fara a kowane kafa huɗu tare da kirjinku yana fuskantar ƙasa, makamai kai tsaye a ƙasa da kafaɗunku. Saka yatsun hannunka ka daga gwiwowinka saboda diddige ka suna shawagi kadan a saman kasa.

Mataki 2: Iftaga gindin ka kuma daidaita ƙafafunka zuwa kare mai fuskantar ƙasa.

Mataki na 3: Komawa wurin farawa, ajiye gwiwoyinku sama.

motsa jiki na hannu ga mata quadruped plank riƙe tare da bugun jini Mckenzie Cordell

11. Quadruped Plank Riƙe tare da Pulse

Yana aiki da kayan kwalliyarka, kafadu, cibiya, quads da calves.

* Faɗakarwar ƙalubale! Wannan zai sami bugun zuciyar ku.

Mataki 1: Fara a kowane kafa huɗu tare da kirjinku yana fuskantar ƙasa, makamai kai tsaye a ƙasa da kafaɗunku. Saka yatsun hannunka ka daga gwiwowinka saboda diddige ka suna shawagi kadan a saman kasa.

Mataki 2: Riƙe wannan matsayin, lanƙwasa gwiwar hannu da bugun jini kamar kuna yin ƙara matsawa.

Mataki na 3: Gudu ta hanyar saiti biyu na reps goma.

motsa jiki na hannu ga mata cikakken katako tare da matse kafada Mckenzie Cordell

12. Cikakken Plank tare da Sauya Kafan Kafada

Yana aiki da kafadunku, masu wuce gona da iri.

* Haɗa ƙafafunku da zuciyar don kula da madaidaicin matsaran tsari a cikin jerin.

Mataki 1: Fara cikin cikakken matsayi, makamai kai tsaye ƙasa da kafaɗunku, ƙafafu sun faɗi baya, ƙafafu sun fi faɗi nesa-nesa nesa da hip.

Mataki 2: Aga hannunka na dama don taɓa kafadar hagu. Komawa ƙasa.

Mataki na 3: Iftaga hannun hagu don taɓa kafada ta dama. Komawa ƙasa. Gudura ta waɗannan maɓuɓɓukan kafaɗun kafaɗun don kafa biyu na reps goma (biyar kowane gefe).

motsa jiki don mata dumbbell guduma curl danna sama MCKENZIE CORDELL

13. DUMBBELL HAMMER CURL + YA KAMATA SAURARA LATSA COMB

Yana aiki da biceps, triceps da kafadu.

* Kuna bukata dumbbells don wannan! Yi amfani da duk nauyin da ya dace da kai, amma idan kai sabo ne ga wannan motsa jiki fara da fam 2 - 5.

Mataki 1: Fara a tsaye tare da ƙafafunku kafada-faɗi kusa da hannaye a gefunanku, riƙe da dumbbell a kowane hannu. Juya tafin hannu domin su fuskanci juna kamar kana riƙe guduma.

Mataki 2: Tsayawa gwiwar hannu kusa da jikinka, ka murɗa dumbbells ɗin har zuwa kafaɗunka, ka ɗan dakata kaɗan ka kuma matse biceps ɗinka. Sannan danna dumbbells a saman kai har sai hannayenka sun mike.

Mataki na 3: A cikin motsi mai sarrafawa, runtse nauyi a cikin tsari iri ɗaya kuma sake maimaitawa.

motsa jiki domin matan kirji suna bugawa Mckenzie Cordell

14. DUMBBELL KIRJI DANNA

Yana yin aiki da abubuwan da kuke da shi, deltoids, biceps da triceps.

Mataki 1: Kwanta a bayan ka tare da kafafun ka a tsaye ko dan lankwasa, rike da dumbbell a kowane hannu dai dai da gefen kafadun ka. Dabino ya kamata ya kasance yana fuskantar ƙafafunku a wurin farawa.

Mataki 2: Latsa nauyin sama da saman kirjinku, yana fadada gwiwar hannu har sai hannayenku sun mike. Kada baka baka baya. Sanya zuciyar ka don ƙananan bayan ka su zauna ƙasa a ƙasa.

Mataki na 3: Underarƙashin sarrafawa, dawo da awo a hankali a hankali har sai ya wuce kafadunku kuma maimaita.

motsa jiki don mata dumbbell jere Mckenzie Cordell

15. RUWAYOYI-AKAN BAYA

Yana aiki latsanku, tarkonku, rhomboids (na sama ta baya) da masu juyawa.

Mataki 1: Fara a tsaye tare da ƙafafunku kafada-faɗi kusa, riƙe da dumbbell a kowane hannu. Tare da gwiwoyinku kaɗan lanƙwasa kuma bayanku a madaidaiciya, juya baya zuwa kwatangwalo har sai jikinku ya fuskanci ƙasa.

Mataki 2: Fitar da guiwar hannu zuwa sama da baya a bayan jikinka har zuwa lokacin da nauyin ya daidaita, ko ka ɗan wuce, jikinka. Yi kwangilar wuyan kafaɗunka a saman, kamar kana ƙoƙarin matse wani abu a tsakanin su.

ya tashi da ruwa don ci gaban gashi

Mataki na 3: A cikin motsi mai sarrafawa, sannu a hankali sauke nauyi zuwa matsayin farawa kuma maimaita.

atisayen hannu na mata tricep kickbacks Mckenzie Cordell

16. BANGO-AKAN LAYI + TRICEP KICKBACK

Yana aiki latsanku, tarkonku, rhomboids (na sama ta baya), masu juyawa da maɓuɓɓuka.

Mataki 1: Fara a tsaye tare da ƙafafunku kafada-faɗi kusa, riƙe da dumbbell a kowane hannu. Tare da gwiwoyinku kaɗan lanƙwasa kuma baya a miƙe, juya gaba zuwa kwatangwalo har sai ƙarfin jikinku yana fuskantar ƙasa.

Mataki 2: Tanƙwara hannunka zuwa kusurwa 90 tare da gwiwar hannu kusa da jikinka. Iftaga dumbbells sama da baya, tare da jingina a gwiwar hannu, yayin da kake miƙe hannunka ka ɗaga, ka shagaltar da abubuwan da kake so.

hanyoyi na halitta don haɓaka gashi

Mataki na 3: A cikin motsi mai sarrafawa, runtse nauyi a cikin tsari iri ɗaya kuma sake maimaitawa.

motsa jiki don mata wa KASHE KASAR SAMARI / SOFIA KRAUSHAAR

17. KWANCIYAR KWALLIYA MAI WA'AZI

Yana aiki biceps da brachialis.

* Za ku buƙaci a kwalliyar kwanciyar hankali don wannan! Tabbatar kana da madaidaicin girman ball a hannu. 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, ƙwallon ƙafa 75 shine hanyar da za a bi.

Mataki 1: Fara kan gwiwoyinku, kuna sanya ƙwallon kwanciyar hankali a ƙasa a gabanku. Jingina gaba, ajiye kirjinka da cikinka cikin kwanciyar hankali. 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. Dakatar a takaice a saman da ƙananan baya zuwa ƙasa har lokacin da hannayenku suka zama madaidaiciya.

motsa jiki na hannu don locomotives mata KASHE KASAR KASO / SOFIYA KRAUSHAAR

18. KWANCIYAR KWALLON BAYA MAFARKI LOKUTAR LOKACI

Aiki 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 ƙwallan, 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 a cikin hanzari mai saurin amma mai sauri don kula da haɗin tsoka da wuta sama da kirji.

motsa jiki don mata kafada kafada KASHE KASAR KASO / SOFIYA KRAUSHAAR

19. KWANCIYAR KWAYOYI KASAN KASAN DANNA

Aiki 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.

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

motsa jiki don mata turawa KASHE KASAR SAMARI / SOFIA KRAUSHAAR

20. KWADAYI KWALLON TURAWA

Yana aiki da abubuwanka, pecs, kafadu, ƙananan baya, quads da core.

* Faɗakarwar ƙalubale! Wannan motsawa mataki ne daga turawa na yau da kullun, don haka ɗauki shi a hankali kuma kawai aikata sau da yawa kamar yadda zai yiwu tare da tsari mai kyau.

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

Koarin Motsa jiki don Gwadawa

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

Girar Leggings $ 59 Saya yanzu wasan motsa jiki $ 198 Saya yanzu Sneaker koyaushe $ 120 Saya yanzu Orkungiyar Corkcicle $ 35 Saya yanzu