Bella Adams
Yi dacewa? Ee! Kayan aiki masu tsada ko ƙungiyar motsa jiki? A'a na gode! Tare da darussan namu, zaku iya haɗawa cikin sauƙi na gumi da motsa jiki ba tare da kayan aiki ba.
Idan ba ku yi wani abu da gaske ba game da shi kuma ku ƙalubalanci tsokoki tare da horon ƙarfin da aka yi niyya, za ku rasa ƙarfi da kwanciyar hankali yayin da kuka tsufa. Ciwon baya sau da yawa yana ɗaya daga cikin sakamakon.
Tun daga shekaru 25, jiki ya fara raguwa a hankali a hankali.
Don haka motsa jiki na yau da kullun yana da mahimmanci don samun lafiya mai kyau - tare da kyakkyawan sakamako mai kyau cewa kitse mai yawa yana ɓacewa har abada.
Aiki: Ba kwa buƙatar ƙungiyar motsa jiki ko kayan aiki masu tsada. Gidan zama a gida, sanye take da tabarmar motsa jiki, yana iya zama cikin sauƙi a matsayin wurin horo.
Yadda ake tsara motsa jikin ku
Don ayyukan motsa jiki na gida ba tare da kayan aiki ba, muna nuna muku mafi kyawun motsa jiki na jiki daga wuraren ƙarfi da cardio.
Haɗa su tare bisa ga bukatunku: Idan hankalin ku ya kasance kan ƙona kitse da haɓaka ƙarfin ku, haɗa ƙarin motsa jiki na cardio a cikin abubuwan yau da kullun.
Idan galibi kuna son haɓaka tsoka, ƙara mai da hankali kan motsa jiki mai ƙarfi.
Ga yadda:
Zaɓi motsa jiki 5 zuwa 10. Yi kowane ɗaya don 30, 45, ko 60, dangane da ƙarfin ku, sannan ku huta don 10, 15, ko 30 seconds. Maimaita jerin sau da yawa kamar yadda kuke so - da kyau sau uku.
Zai fi kyau a yi horo sau uku a mako na kusan mintuna 30 zuwa 45. Sauya motsa jiki ko ƙarfin kowane mako takwas don kada jikin ku ya saba da nau'in. Tsokoki koyaushe suna buƙatar sabbin abubuwan motsa jiki don girma. Ci gaba da shi!
10 motsa jiki na cardio ba tare da kayan aiki ba
Anan akwai darasi guda goma mafi inganci na cardio ba tare da kayan aiki ba:
Tsalle Tsugune
- Jirgin kasa: cinyoyi, gindi, ciki, ƙananan baya
- Matsala: sauki
- Lura: gwiwoyi da yatsun kafa suna juyawa waje kadan, kuma jikin na sama ya kasance a tsaye
Babban Knees
- Jirgin kasa: Ciki, cinyoyi, hannaye
- Matsala: sauki
- Lura: Jawo gwiwoyi mai nisa har zuwa ƙirji, kuma jikin na sama ya kasance a tsaye, ja cikin
Maɓallin ciki
- Jirgin kasa: Ciki, cinyoyi, hannaye
- Wahala: matsakaici
- Lura: Hannu da ƙafafu sun kasance a shimfiɗa, daga ikon tsakiya suna kawo ƙafafu zuwa sama zuwa rufi
Skater Jumps
- Jirgin kasa: cinyoyi, gindi, ciki, ƙananan baya
- Wahala: mai wahala, mafi kyawun tsallakewa idan kuna da matsalolin gwiwa
- Lura: squat yana da ƙasa, gwiwa na gaba yana a tsayin diddige
Hawan Dutse
- Jirgin kasa: Ciki, baya, kafadu, kafafu
- Matsala: sauki
- Kula da gindi da kafadu a daidai matakin, wuyan wuyansa, kallo yana zuwa ƙasa
Plank Jacks
- Jirgin kasa: Ciki, baya, kafafu, kafadu
- Wahala: matsakaici
- Lura: gindi da kafadu a mataki ɗaya, kallo yana zuwa ƙasa, tura sheqa a baya
Half Burpee
- Jirgin kasa: Ciki, baya, kafadu, kafafu, gindi
- Wahala: matsakaici
- Lura: Rike katako mai tsayi, a hankali tsalle gaba da matsawa daga zurfafa zurfafan ƙafar ƙafa
burki
- Jirgin kasa: Ciki, baya, kafadu, kafafu, gindi
- Wahala: wuya
- Lura: wuyan hannu suna ƙarƙashin kafadu a cikin turawa, tsalle sama da ƙasa cikin tsari mai sarrafawa.
Frogger
- Jirgin kasa: cinyoyi, gindi, ciki, ƙananan baya
- Wahala: wuya
- Lura: Ƙarƙashin ƙasa, yatsun ƙafa da gwiwoyi suna nuni kaɗan waje, jiki na sama a mike
Mai hawan duwatsu
- Jirgin kasa: cinyoyi, gindi, ciki, baya, kafadu
- Wahala: matsakaici
- Lura: kawo ƙafa kusa da hannaye, turawa daga kafadu, ciki yana da ƙarfi
10 Ƙarfafa Ayyuka Ba tare da Kayan aiki ba
Anan ga darasin mu guda goma mafi inganci ba tare da kayan aiki ba da tsalle don horar da ƙarfin haɗin gwiwa:
Squat Walk
- Jirgin kasa: cinyoyi, gindi, ciki, ƙananan baya
- Wahala: matsakaici
- Lura: Ci gaba da zurfafa zurfafa, gwiwoyi, da yatsu suna juyawa waje kaɗan
Sumo Squat tare da ɗaga ƙafa
- Jirgin kasa: cinyoyi, gindi, tsokoki na ciki na gefe
- Wahala: matsakaici
- Lura: ja gwiwoyi sama da nisa, turawa daga cikakkiyar ƙafa, matsananciyar ciki
Hanyoyin Hanya
- Jirgin kasa: cinyoyin gefe, gindi, ciki
- Matsala: sauki
- Lura: Cire daga cikakkiyar ƙafar kuma daidaita gaba ɗaya, ja gwiwa zuwa ƙirji ba tare da ƙwazo ba
Luges tare da karkatarwa
- Jirgin kasa: cinyoyi, gindi, ciki
- Wahala: matsakaici
- Lura: Jiki na sama yana tsayawa a tsaye, gwiwa ta gaba tana jujjuyawa waje kadan
Ƙafa ɗaya Ƙafar Hip
- Jirgin kasa: baya na cinya, baya baya, gindi
- Wahala: wuya
- Lura: tura diddige na sama zuwa rufi, kiyaye ƙashin ƙugu, kuma kawo shi zuwa sama
Superman tare da daga kafa
- Jirgin kasa: Glutes, baya na cinya, baya.
- Lura: kallo yana zuwa ƙasa, diddige suna matsawa zuwa rufi, gwiwoyi suna tsayawa a cikin iska
Datti Kare
- Jirgin kasa: cinyoyi, gindi, baya baya
- Matsala: sauki
- Lura: baya ya kasance madaidaiciya, ciki yana da ƙarfi, hips yana nuna layi ɗaya zuwa ƙasa
Plank-ups
- Jirgin kasa: Ciki, baya, hannaye, kafadu
- Wahala: matsakaici
- Lura: jiki yana samar da layi, ja a cikin maɓallin ciki, tura sheqa baya, hannaye a ƙarƙashin kafadu
Dips
- Jirgin kasa: Hannu, kafadu, baya na sama
- Wahala: matsakaici
- Lura: Hannun gwiwar hannu suna nuna baya, kuma jikin na sama ya kasance a tsaye, gyara ruwan kafada: kar a sag.
Tukwici: Idan ƙarfin hannu ya ƙare, sanya ƙafafunku lanƙwasa, sannan za su goyi bayan sashin nauyin jikin ku kuma motsa jiki zai ɗan sauƙi.
Turawa
- Jirgin kasa: kafadu, hannaye, babba baya, ciki
- Wahala: matsakaici
- Lura: gindi da kafadu a matakin daya, wuyan hannu a karkashin kafadu, ciki yana da ƙarfi
Tukwici: Kuna son ƙarin kuma kuna neman ƙalubale? Sannan shiga cikin kalubalen turawa.
Kafin rashin gajiya ko tsarin yau da kullun ya fara, duba sashin motsa jiki, inda muke buga sabbin bidiyon motsa jiki akai-akai tare da kwararrun malamai don kallo kyauta.
