Za a iya rufe dakin motsa jiki, amma har yanzu kuna iya motsa jikin ku! Shiga malamin motsa jiki Jeremy Park kuma a cikin Sani don an motsa jiki a gida wanda zai sa zuciyarka ta bugu kuma gumi yana tashi a cikin falon ku - ba tare da ambaton ba, sanya tsokar ku da ƙarfi.
Gluten ku (wanda aka fi sani da tsokoki a cikin gindin ku) sune ƙungiyar tsoka mafi girma kuma mafi ƙarfi kuma ana amfani dasu don komai, daga tsaye zuwa gaba. Har ila yau, suna taimakawa wajen sarrafa kwatangwalo, ajiye su a kwance da kwanciyar hankali.
Ko da wane irin wasanni ne ko ayyukan yau da kullun da kuke yi, kyakkyawan ƙarfi yana da mahimmanci ga juriya, ƙarfi, da rigakafin raɗaɗi, Jordan Metzl, MD, likitan likitancin wasanni a birnin New York ya fada. Lafiyar maza .
multani mitti don haske fata
Kuma, kasancewar suna da girma sosai, motsa jiki na iya taimakawa ƙara yawan adadin kuzarinku ko metabolism, wanda shine ma'aunin adadin kuzari da kuke ƙonewa yayin hutawa (kamar lokacin da kuke kan kujera kuna kallon Netflix).
Akwai ton hanyoyin da za a yi aiki da glutes, amma waɗannan nau'ikan squats guda biyar sun kasance farkon farawa mai ban mamaki ga ƙarfi, ƙarfi da ƙarfi.
1. Pulse Squats (saiti 4, dakika 30)
Tsaya ƙafafunku a ƙarƙashin kwatangwalo, lanƙwasa ƙasa zuwa wani wuri mai tsumma sannan kuma bugun sama da ƙasa ba tare da cikakken tsayawa ba.
2. Kujerar Ƙafar Ƙafa ɗaya (Squats 4, 12 reps)
Kuna buƙatar kujera ko kujera don wannan. Daidaita kafa ɗaya, zauna akan kujera kuma tsaya a baya ba tare da ɗayan ƙafar ta taɓa ƙasa ba. Yi maimaita 12 akan kowace kafa, sau hudu.
3. Fadi Squat Jumps (tsayi 3, maimaita 15)
Tsayawa kafafunku fadi, yatsan yatsan yatsan yadudduka na waje kadan da gwiwoyi akan yatsun, tsuguna kasa da tsalle sama. Lokacin da kuke cikin iska, buga ƙafafunku tare kuma ku dawo cikin squat mai faɗi.
4. Lateral Squat (Saiti 3, 12 reps)
Yada ƙafafunku fadi da kuma sauke a cikin wani squat a gefe daya, ajiye kishiyar kafa madaidaiciya a ƙasa da baya baya. Madadin ɓangarorin don maimaitawa 12 kuma maimaita sau biyu.
5. Rarraba Squat Pulses (Saiti 3, 12 reps)
Sanya ƙafa ɗaya a gabanka ɗaya kuma a bayanka don yin huhu da bugun jini. Yi haka sau 12 a kowane gefe, sannan sake maimaita sau biyu.
Idan kuna jin daɗin wannan labarin, kuna iya jin daɗin karantawa game da inda zaku sami kayan aikin motsa jiki masu sauƙin amfani don jin kuna a gida.
