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Motsa jiki a gida hakika zaɓi ne mai kyau. Ko kana aiki daga gida a yau, ko kuma yanayi ya sanya ka cikin gida, ko kuma kawai aiki ya kama ka don zuwa gidan motsa jiki-a cikin irin wannan yanayin abin da zai iya zama mafi alheri fiye da zaman gumi mai ban mamaki a gida kanta ?
Yana ba ku dacewa, tare da adana kuɗi da lokaci. Koyaya, matsalar da galibi takan fito idan ana ƙirƙirar motsa jiki na gida mai inganci ba shi da wuri da yawa ko kayan aiki.
maganin gida na kuraje da kuraje na fata mai maiko
Amma ba kwa buƙatar damuwa kamar yadda muka rufe ku ta wannan fuskar. Kyakkyawan bangare shine ba lallai bane ku zama masu kirkira yayin motsa jiki a gida. Akwai wadatattun ɗakunan motsa jiki masu tasiri waɗanda za ku iya yi a gida, ba tare da kayan aiki da yawa ba. Kuma suna da tabbacin samun ku cikin sifa, zasu taimaka muku ƙona adadin kuzari, kuma zasu taimake ku ku rasa nauyi kuma.
Ga jerinmu mafi kyawun motsa jiki na motsa jiki wanda zaku iya yi kowane lokaci, ko'ina.
1. Jumping Jacks- A cikin minti 10 ko ƙasa da haka, tsalle-tsalle suna ƙonewa kusan adadin kuzari 100 ba tare da buƙatar kowane kayan aiki ko ƙwarewa na musamman ba. Yi ta ta tsalle akai-akai tare da faɗi ƙafa da hannaye suna kewaya sama sannan sake dawowa.
Katin Hoto: crunchips Yadda za a: Kuna iya yin tsalle-tsalle masu tsalle a cikin zagaye-yin hakan na sakan 30-60 kuma da goyi bayan shi tare da sauran motsa jiki na zuciya, kamar tafiya, tsere, tsalle igiya, da dai sauransu.
In ba haka ba, har ma za ku iya yin atisayen ƙarfi-squats, lunges ko turawa-don minti 10-30 don sauya 30-60 sakan na tsalle-tsalle. Don gwaji tare da bambance-bambancen, gwada plyo-jacks ko taka ƙafafunku waje maimakon tsalle ko riƙe ƙwallon magani.
2. Igiyar tsalle Yana yin babban motsa jiki wanda ke haifar da ƙona kusan adadin kuzari 220 cikin mintuna 20. A saman, igiyoyi masu tsalle ba su da tsada, amfani da su baya buƙatar ƙwarewa ta musamman kuma ana iya yin aikin ko'ina inda kuna da ƙaramin fili.
Amma bari mu faɗakar da ku a gabani, cewa masu farawa suna da damar yin tuntuɓe sau da yawa. Idan kana son ganin sakamako mafi kyau daga wannan motsa jiki mai tasiri, juya igiya tare da wuyan hannu (ba makamai ba) kuma sauko ƙasa a hankali. Ka tuna kawai tsalle sama wanda ya share igiya.
Katin Hoto: ufc Ta yaya Don: Don yin wannan motsa jiki mai sauƙi, abin da kawai za ku yi shi ne juya igiya tare da abin hannunta yayin tsalle a kanta. Kuna iya sauya sakan 10-30 na tsalle tare da sauran motsa jiki na zuciya-tafiya, yin gudu cikin wuri, da dai sauransu. Sannan a hankali kuyi aiki har zuwa zaman tsalle tsalle.
3. Burpees- Burpees motsa jiki ne na kisa wanda ke ƙona 100 ko fiye da adadin kuzari a cikin mintuna 10 kawai (kawai idan zaku iya wucewa ta mintina 10 na wannan aikin).
Katin Hoto: 8ya dace Yadda za a: Tsuguna a ƙasa, jefa ƙafafunku zuwa wani wuri na katako, tsalle a ciki sannan sannan ku miƙe. Ci gaba da maimaita irin ayyukan. A cikin da'irar zuciya, haɗa 30 zuwa 60 na burpees kowane minti na 3-4, ban da sauran motsa jiki, kamar tafiya, tsere, tsalle igiya, da dai sauransu.
Idan kuna bin horo na tazara mai ƙarfi, kuna buƙatar yin sakan 30-60 na burpees wanda biye da 30-60 na hutawa sannan sake maimaita shi na minti 10 ko fiye.
4. Mai Hawan Dutse- Yayinda yake haɓaka ƙarfi da juriya a cikin ainihin, yin masu hawa dutsen kuma yana haɓaka zuciyar ku. Kuma baku buƙatar wata ƙwarewa ta musamman don yin wannan aikin.
Katin Hoto: Giphy Yadda za a: Abu ne mai sauƙi duk abin da ya kamata ka yi shi ne miƙawa a matsayin turawa sannan ka durƙusa gwiwowin ka a ciki da waje. Ara masu hawa dutsen zuwa zagayen motarka ta yau da kullun ta hanyar yin su na 30-60 sakan ga kowane wakilin.
tsarin abinci ga mata masu ciki wata mai hikima
Hakanan zaka iya gwada bambancin daban, faɗi ta hanyar canza kowace ƙafa gaba da baya, ko ta haɗa su da sauran motsa jiki kamar burpees, turawa, katako, da sauransu.
5. Wasan Kickbox- Me yasa kickboxing? Da kyau, akwai hanyoyi fiye da ɗaya wanda kickboxing zai iya taimaka muku. Da fari dai, kuma mafi mahimmanci, idan aka yi shi a daidai, ya ƙone sama da adadin kuzari 100 a cikin minti 10. Abu na biyu, baya buƙatar kowane kayan aiki kwata-kwata. A ƙarshe, hakan na iya taimaka muku fitar da fitinar ku.
Katin Hoto: Giphy Ta yaya Don: Komai game da naushi na hanya ne, shura, da haɗuwa, daga gare ta. Kuna iya yin hakan ta jakar naushi ko ma da iska. Idan kai kwararre ne a wurin, zaka iya ci gaba da yin hada-hada-jab-giciye-ƙugiya-babba, jab-ƙafa-gwiwa-gaban ƙafa, bugun gefe ko tsalle ƙwallayen gaba.
Idan kana farawa, fara fahimtar kanka da abubuwa masu yawa na buga wasan harbawa tare da bidiyo na koyarwa akan layi. Nemi shura, ko buga tsalle, tsallake tsalle, tsallake huhun gefen gefen, ko gwada bidiyoyin kickboxing na gida.
Don haka yanzu kun san yadda zaku sami bugun zuciyar ku akan kwanakin-motsa jiki, ba tare da buƙatar komai sama da nauyin jikinku da wasu kayan aikin motsa jiki na yau da kullun ba.
Fara fara cusa kanka cikin tsarin dacewa (gami da duk waɗannan atisaye) nan da nan kuma bari mu san yadda kuke ji a cikin maganganun da ke ƙasa.
