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.
Jigon ku yana tsakiyar kowane motsi da kuke yi, ko kuna zaune da safe, kuna lilon wasan golf, ko ɗaukar ƙaramin kare. Ko da motsi bai samo asali a cikin ainihin ba, yana motsawa ta cikinsa, bisa ga Harvard Medical School .
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Tare da wannan a zuciyarsa, yana da sauƙi don ganin dalilin da yasa ƙananan ƙananan ƙwayoyin cuta zasu iya haifar da mummunan matsayi, ƙananan ciwon baya da sauran raunin tsoka, yayin da yin aiki don ƙarfafa su zai iya taimakawa wajen inganta daidaito da kwanciyar hankali. Bugu da ƙari, yin aiki da ainihin ku (tare da cin abinci mai kyau da motsa jiki na motsa jiki) zai iya taimaka maka samun toned da matsa lamba, idan wannan shine ɗaya daga cikin burin ku.
Amma, kafin ka yi crunches dari, yana da muhimmanci a lura da haka zuciyarka ta ƙunshi tsoka da yawa wanda ke nannade daga gaban gangar jikinka zuwa bayanka: cikin duburar ku (fakitin ku guda shida), abdominis masu jujjuyawa (tsokoki na ciki waɗanda ke nannade jikin jikin ku), mai kafa spinae (tsokoki a cikin bayanku na ƙasa) da obliques (a gefenku) .
A cikin wannan babban motsa jiki na gida, Jeremy Park zai ɗauke ku ta hanyoyi masu sauƙi guda biyar waɗanda za su sa abs ɗin ku ji kamar suna cikin wuta., kuma muna nufin wannan gaba ɗaya ta hanya mai kyau. Duk abin da kuke buƙata shine tabarma ko ƙasa mai laushi kuma ainihin ku zai kasance a shirye don ƙona jariri, ƙone!
1. Keke Crunches (Saiti 3, 30 seconds)
Ka kwanta a ƙasa, kuma ta amfani da abs ɗinka, ɗaga kan ka, kafadu da ƙafafu madaidaiciya sama tare da hannayenka suna goyan bayan wuyanka. Ya kamata kasan baya ya kasance manne a kasa, amma idan kuna da matsala tare da wannan, gwada ɗaga ƙafafunku kaɗan. Sa'an nan kuma, yayin da kuke lanƙwasa gwiwa ɗaya, ninka ko murƙushe kishiyar gwiwar gwiwar ku zuwa ga wannan gwiwa, haɗa abs yayin da kuke yin haka. Tabbatar cewa kuna jujjuya tare da abs kuma ba kawai hannunku ba! Canja gefe kuma maimaita.
2. Huggers Knee (sati 3, maimaitawa 12)
Ka kwanta a ƙasa tare da madaidaiciyar kafafu da hannayenka a kan kai. Yi amfani da abs ɗin ku don karkatar da hannayenku da ƙafafu daga ƙasa. Na gaba, shigar da gwiwoyi a cikin kirjin ku kuma yi amfani da hannayen ku don taɓa gwiwoyinku da sauƙi. Sa'an nan kuma, sake ɗaukar matsayi na shawagi - kar a bar diddige ku su taɓa ƙasa! - kuma maimaita.
3. Navy Seal Crunch (Saiti 3, 10 reps kowace kafa)
Kwanciya a ƙasa tare da lanƙwasa ƙafa ɗaya kuma ƙafa ɗaya madaidaiciya. Mika hannu kishiyar kafarka madaidaiciya sama da kan ka. Sa'an nan, ɗaga ƙafarka madaidaiciya, madaidaiciyar hannu da kafadu daga ƙasa a lokaci guda don murƙushewa. Taɓa yatsun kafa idan za ku iya! A hankali dawo da kanku ƙasa, kuma ku maimaita.
4. Plank Climbers (3 sets, 12 reps)
Shiga cikin katako na gaba kuma ku kawo gwiwa ɗaya zuwa gwiwar gwiwar ku, sannan ku maimaita a wancan gefen. Wakili daya kenan. Tabbatar da kiyaye bayanku daga yin kiba ta hanyar jawo maɓallin ciki zuwa cikin kashin baya kuma ku shiga abs.
5. Crab Crunch (Saiti 3, 12 maimaitawa)
Ka tuna kaguwa yana tafiya yana yaro? Shiga cikin wannan matsayi, tare da hannuwanku da ƙafafu a ƙasa, kafafu sun lanƙwasa da ciki suna fuskantar rufi. Kora kafa ɗaya daga waje kuma ka kai ga yatsunka da hannu kishiyar. Sa'an nan, canza gefe. Wakili daya kenan.
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Idan kuna jin daɗin wannan labarin, kuna iya jin daɗin karantawa inda za a sami kayan aikin motsa jiki masu sauƙin amfani don jin kuna a gida .
