Lokacin da kuke buƙatar zufa mai kyau amma ba za ku iya zuwa wurin motsa jiki ba, motsa jiki a gida na iya jin kamar zaɓi na biyu na ƙasa. Tabbas, zaku iya ɗaga wasu dumbbells kuma ku fashe a katako guda hudu , amma me game da cardio? Menene game da wannan jin daɗi, kiɗan kiɗa, motsa jiki na motsa jiki na endorphin wanda ke samun bugun zuciyar ku? Babban labari: Wasu daga cikin mafi wuyar motsa jiki na zuciya da jijiyoyin jini ana iya yin su akan 6 x 2 yoga mat a falon ku.
Menene Fa'idodin Motsa Jiki na Cardio?
Cardio, ko motsa jiki na motsa jiki, yana da mahimmanci ga lafiya mai kyau. Yin motsa jiki na motsa jiki zai taimaka wajen kiyaye zuciyar ku, huhu da tsarin jini don dacewa da aiki. Cardio yana da kyau ga zuciya, in ji LA Danny yayi tsalle . Kuma zuciya mai ƙarfi ita ce mabuɗin rayuwa. Irin wannan motsa jiki yana inganta lafiyar jini, yana ba da haɓakar endorphins kuma yana ƙara ƙarfin huhu. Hakanan hanya ce mai kyau don rage haɗarin cututtukan zuciya, ciwon sukari da hauhawar cholesterol.
Lokacin da aka haɗa su cikin wayo tare da ayyukan anaerobic, kamar ɗaga nauyi, cardio na iya zama mafi fa'ida. Don taimakawa bayyana wannan, Saltos yana son kallon cardio a matsayin kayan zaki bayan babban hanya. Ma'ajiyar glycogen ɗin ku --ƙarfin da jikin ku ke adanawa a cikin kyallen takarda --an fi amfani da shi don ɗaukar nauyi kamar horar da ƙarfi. Wannan shi ne saboda motsa jiki na anaerobic ya ƙunshi saurin fashewar motsi wanda aka yi a iyakar ƙoƙari na ɗan gajeren lokaci. Don kammala irin wannan motsa jiki, jikinka yana ƙonewa ta hanyar makamashi da aka samo daga glucose (aka sauƙi sugar wanda aka samar daga carbohydrates). Yin cardio bayan aikin motsa jiki mai kyau yana ba jikinka damar shiga cikin shagunan mai, wanda shine lokacin da zaka iya fara ganin canji a cikin nauyinka. Ƙashin ƙasa, ƙarfin horo da cardio suna da kyau a kan kansu, amma idan aka yi tare a hanyar da ta dace, suna da ban mamaki.
Don samun gyaran lafiyar ku a gida, zaɓi darasi biyar da kuka fi so daga jerin da ke ƙasa kuma ku kammala zagaye uku ta amfani da adadin da aka ba da shawarar don kowane motsi. Don farawa, gwada yin hawan keke ta cikin darasi biyar masu tauraro mai horar da mazauninmu Danny ya fi so (fatsin yatsan yatsan hannu, yana gudana cikin tsari mai murabba'i, jacks plank, tsalle igiya da damben inuwa). Don mita, bi ƙa'idodinsa mai sauƙi don tunawa: Yi dogayen nau'ikan cardio guda biyu (minti 30 max) sau biyu a mako. Yi guntun fashewar cardio (minti 15 zuwa 20 max) sau uku a mako. Ya kamata a haɗa gajerun fashewa a ƙarshen kwanakin horon ƙarfi. Wannan shine abin da nake ba da shawarar ga duk abokan cinikina. Shirye don yin aiki kamar Camila Coehlo ? Bari mu yi wannan.
LABARI: Motsa Jiki 12 Kyauta Zaku Iya Yi A cikin Zaurenku
Digital Art ta Mckenzie Cordell1. Yawan Gwiwoyi
Mataki 1: Tsaya tare da ƙafar ƙafafu-nisa. Ɗaga gwiwa na hagu har zuwa kirjinka. Sauƙaƙa da sauri kuma canzawa, kawo gwiwa na dama har zuwa kirjin ku.
Mataki na 2: Sauƙaƙe abubuwa yayin kiyaye tsari da karkatattun ƙafafu. Ya kamata ku yi tafiya cikin sauri, kamar kuna gudu.
Mataki na 3: Ci gaba da wannan motsi na tsawon daƙiƙa 30 zuwa 60. Huta kuma a maimaita.
mafi kyawun fina-finan kiɗa na kowane lokaci
Digital Art ta Mckenzie Cordell2. Buga Guda
Mataki 1: Tsaya tare da ƙafãfunku nisa-bangare. Kawo diddige na dama har zuwa gindinka. Sauƙaƙa da sauri kuma canza, kawo diddige na hagu zuwa gindin ku.
Mataki na 2: Sauƙaƙe abubuwa yayin kiyaye tsari da karkatattun ƙafafu. Tsaya akan ƙwallan ƙafafu kamar kuna gudu a wuri.
Mataki na 3: Ci gaba da wannan motsi na tsawon daƙiƙa 30 zuwa 60. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell3. Tatsin Yatsu
Mataki 1: Tsaya tare da ƙafafu da nisan hip, suna fuskantar matakala, stool ko ma tsohuwar ƙwallon ƙwallon ƙafa.
Mataki na 2: Yi tafiya a wuri sannan kawo ƙafar dama sama don matsa saman abin da ke gabanka. Sauƙaƙa lokaci guda kuma kawo ƙafar hagu sama don matsa saman abin da ke gabanka. Ƙara saurin ku har sai kun yi bouncing a kan ƙwallan ƙafafunku.
Mataki na 3: Ci gaba da wannan motsi na tsawon daƙiƙa 30 zuwa 45. Huta kuma a maimaita.
abinci mai arziki a cikin bitamin B12
Digital Art ta Mckenzie Cordell4. Tsalle Jacks
Mataki 1: Tsaya tare da ƙafafu tare, hannaye a sassauƙa a gefenku.
Mataki na 2: Dan karkatar da gwiwoyinku kadan kuma kuyi tsalle sama, yada kafafunku har sai sun yi kusan nisan kafada. Tsayar da hannunka madaidaiciya, a lokaci guda shimfiɗa su sannan kuma a kan kai.
Mataki na 3: Juya baya zuwa wurin farawa, kawo ƙafafunku a ciki kuma hannayenku baya zuwa sassanku. Cika maimaita sau 20 gabaɗaya. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell5. Tsare-tsare
Mataki 1: Fara a kan kowane hudu a cikin matsayi na turawa tare da hannunka kai tsaye a ƙasa da kafadu. Rike bayanka madaidaiciya da core tsunduma.
Mataki na 2: Tsalle kafafun ku a fadi sannan ku koma tare kamar kuna yin tsalle-tsalle. Ka kiyaye idanunka gaba da ƙashin ƙugu.
Mataki na 3: Cika maimaita 20. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell6. Tsalle Tsalle
Mataki 1: Tsaya tare da ƙafafu dan kadan fiye da nisa-kwatanci baya. Kunna gwiwoyinku kuma ku tsuguna ƙasa kamar kuna yin kullun-nauyin jiki na yau da kullun. Haɗa hannuwanku tare a gaban ƙirjin ku.
Mataki na 2: Haɗa ainihin ku da ƙarfin ku ta ƙafafunku yayin da kuke tsalle sama da fashewa. Daidaita ƙafafunku yayin da kuke tsalle sama a cikin iska, aika hannayenku zuwa sassanku. Yi ƙoƙarin yin tsalle kamar yadda zai yiwu.
Mataki na 3: Lokacin da kuka sauka, saukar da jikin ku zuwa squat don kammala maimaitawa ɗaya. Ci gaba da wannan motsi santsi da sauri, saukowa da sauƙi kamar yadda zai yiwu.
Mataki na 4: Cika maimaita sau 10 gabaɗaya. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell7. Gudu a cikin Samfurin Square
Mataki 1: Zana wani fili na hasashe a ƙasa, kusan ƙafa biyar a kowace hanya.
Mataki na 2: Fuskantar gaban ɗakin gabaɗayan lokaci, fara daga kusurwar hagu na sama kuma kuyi hanyar ku a kusa da murabba'in tare da ƙafafu masu sauri na minti 1.
Mataki na 3: Maimaita a kishiyar shugabanci na minti 1. Wannan saiti daya ne. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell8. Buru
Mataki 1: Tsaya tare da ƙafafu da faɗin kafada, hannaye a annashuwa.
Mataki na 2: Squat down, sanya hannuwanku a ƙasa a gaban ku kuma tsalle ƙafafunku baya. Kuna jin ƙarfi? Yi turawa ɗaya yayin da kuke cikin wannan matsayi.
Mataki na 3: Tsalle ƙafafunku gaba, tsaya a baya a cikin ƙwanƙwasa, tsalle sama kuma ku kai hannuwanku sama. Wannan wakili daya ne.
ruwan zafi da safe
Mataki na 4: Ci gaba da wannan motsi na tsawon daƙiƙa 30 zuwa 60. Huta kuma a maimaita.
* Burpees ba su da sauki. Cika adadin da za ku iya a cikin ƙayyadadden lokacin yayin kiyaye tsari mai kyau.
Digital Art ta Mckenzie Cordell9. Tsalle igiya
Mataki 1: Dauki igiyar tsalle da kuka fi so kuma sami sarari kyauta. Ba ku da rufi mai tsayi? Kai waje.
Mataki na 2: Tsaya ka riƙe igiyar tsalle a hannaye biyu. Sanya igiyar tsalle a bayan dugadugan ku kuma ku riƙe kowane hannu kusa da kugu.
Mataki na 3: Yi amfani da wuyan hannu don juya igiya sama da kan ka. Fara tsalle, kiyaye ƙafafunku kusa da juna, gwiwoyi sun ɗan sunkuyar da kai sama tare da kallon ku gaba. Ba kwa buƙatar yin tsalle sosai. Ƙafafunku yakamata su kasance kusan inch ɗaya kawai daga ƙasa.
Mataki na 4: Ci gaba da wannan motsi na tsawon daƙiƙa 60. Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell10. Masu hawan dutse
Mataki 1: Fara a kan kowane hudu a cikin matsayi na turawa tare da hannunka kai tsaye a ƙasa da kafadu. Rike bayanka madaidaiciya da core tsunduma.
Mataki na 2: Kawo gwiwa na dama zuwa kirjinka gwargwadon iyawa. Canza ƙafafu da sauri, ja gwiwa na hagu yayin aika ƙafar dama ta baya. Tsayawa gindin ku da kwatangwalo ko da, gudu gwiwoyi ciki da waje har zuwa nisa da sauri gwargwadon iyawa.
wasan manya su yi wasa
Mataki na 3: Cika maimaita 20 (10 akan kowace kafa). Huta kuma a maimaita.
Digital Art ta Mckenzie Cordell11. Damben Inuwa
Mataki 1: Tsaya a gaban madubi, abokin zama marar sa'a ko kowane wuri a gidanka.
Mataki na 2: Idan na hannun dama ne, fara da ƙafar hagu kaɗan a gaban dama. Idan hannun hagu ne, fara da ƙafar dama kadan a gaban hagunka. Ƙirƙiri dunƙulewa da hannuwanku kuma kawo hannuwanku har zuwa ƙirjin ku, kiyaye hannayenku a layi tare da muƙamuƙi.
Mataki na 3: Fara damben inuwa, amai naushi iri-iri kamar jabs, ƙugiya, giciye da manyan sassa. Tsaya haske akan ƙafafunku, matsawa da sauri gaba da baya akan ƙwallan yatsun kafa.
Mataki na 4: Ci gaba da wannan motsi na tsawon mintuna 3. Huta kuma a maimaita.
*A cikin wannan atisayen, ki rike hannaye da gabbanki sama domin kare fuskarki kamar da gaske kina cikin wasan dambe.
Digital Art ta Mckenzie Cordell12. Rawa
Mataki 1: Saka kiɗa.
Mataki na 2: Rawa! A cikin kalmomin Meredith Grey, bari mu rawa shi. Rawar Cardio tana da fa'idodin kiwon lafiya masu ban mamaki, duka ta jiki da ta hankali. Baya ga ƙona kitse da toning tsokoki, yana ɗaya daga cikin ƴan motsa jiki da za su iya ba ku cikakken motsa jiki na motsa jiki. Har ila yau, jimlar haɓakar yanayi ne kuma yana iya zama hanya mai daɗi don tarwatsa ɗabi'ar motsa jiki na yau da kullun. Don wannan, da gaske babu umarnin mataki-mataki. Saka waƙar da kuka fi so da rawa kamar babu wanda ke kallo.
Ba ku da tabbacin inda za ku fara lokacin yin choreographing naku motsa jiki? Ga wasu daga cikin azuzuwan cardio na raye-rayen da muka fi so da za ku iya yawo a yanzu:
LABARI: 15 Mafi kyawun Matsalolin Mahimmanci Zaku Iya Yi A Gida, Babu Kayan Aikin da Ya Kamata
Kayan Aikin Mu Dole ne Ya Kasance:
Zella Live In High kugu Leggings
Saya yanzu
Andi The ANDI Tote
$ 198 Saya yanzu
Matan ASICS's Gel-Kayano 25
$ 120 Saya yanzu
