Tsarin motsa jiki na cikin gida

Ba kwa buƙatar zuwa gidan motsa jiki ko siyan kyawawan abubuwa don motsa jiki. Kuna iya yin cikakken motsa jiki daidai a gida.

Don samun cikakken motsa jiki, aikinku ya kamata ya haɗa da sassa 3:

• Motsa jiki mai motsa jiki. Wannan kowane irin motsa jiki ne wanda yake amfani da manya-manyan tsokoki a jikinku kuma yana sanya zuciyar ku ta buga da sauri.
• Mikewa motsa jiki. Wadannan darussan suna shimfida tsokoki don mafi kyawun sassauci da kewayon motsi a cikin gidajenku.
• Horar da ƙarfi Wadannan darussan suna aiki da tsokoki don sanya su karfi da kuma taimakawa gina kasusuwa masu ƙarfi.

Komai irin aikin motsa jiki na gida da kuka zaba, yi ƙoƙarin tabbatar da cewa ya haɗa da motsa jiki a cikin ɗayan waɗannan rukunin 3.

Idan kun kasance ba ku aiki na ɗan lokaci ko kuna da yanayin lafiya, ya kamata ku ga mai ba ku kiwon lafiya kafin fara shirin motsa jiki.

Horar da da'ira nau'I ne na yau da kullun da zaka iya yi cikin sauki a gida. Ya haɗa da yin gajeren fashewar ƙarfin atisayen ƙarfi ta amfani da nauyi mai nauyi. Kuna canzawa daga ƙungiyar tsoka ɗaya zuwa na gaba ba tare da tsagaitawa tsakanin ba. Wannan wasan motsa jiki ne wanda yake sanya zuciyar ka tashi.

Anan ga tsarin koyarda da'irar da zaku iya yi a gida. Don motsa jiki da nauyi, fara daga 2 zuwa 5 laban (lb), ko 1 zuwa 2.25 kilogiram, nauyin hannu da ƙara ƙarin nauyi yayin da kake ƙaruwa. Idan baka da nauyin awo, zaka iya yin naka ta hanyar cika galan (lita) madara da ruwa.

• Dumama. Sa jininka ya gudana ta hanyar tafiya a wurin. Aara tsawa mai motsi ta hanyar kawo gwiwoyinku har zuwa kirjinku yayin tafiya. Warming da kuma miƙa tsokoki na iya taimakawa hana wasu rauni. Ya kamata ku ci gaba da dumin ku har jikinku ya ji dumi kuma kuna fara gumi.
• 15 kafaɗɗen kafa. Tsaya ƙafafunku tsakanin faɗin hip da bayanku a kwance, a hankali ku lankwashe kwatangwalo da gwiwoyi har cinyoyinku su yi daidai da bene. Komawa zuwa wurin farawa.
• 15 kafada ya tashi. Tsaya tsaye tare da ƙafafunku game da faɗin faɗin hip. Riƙe nauyi a hannuwanku ta ɓangarorinku. Fitar da numfashi da daga hannayen ka zuwa bangarorin ka game da matakin kafadun ka. Karka lankwasa wuyan hannu. Kasa ahankali.
• Hutun huhu 15. Daga tsaye, taka gaba zuwa ƙafa ɗaya. Lanƙwasa gwiwoyinka na gaba ka rage kwankwasonka har sai gaban cinyarka ya kusan zama daidai da bene. Gwiwar bayanka, idon sawunka, da ƙafarka suma za su tanƙwara. Yi ƙoƙari ka riƙe bayanka a miƙe. Amfani da ƙafarka ta gaba, tura baya cikin yanayin farawa. Maimaita a daya gefen.
• 15 gwanon bicep. Tsaya tare da nauyi a hannu ɗaya. Rike duwawun ka a tsaye. Sannu a hankali ka lanƙwa gwiwar ka ka kawo hannunka da nauyi zuwa kafaɗarka tare da tafin hannunka sama. Kiyaye gwiwar hannu a gefenku. Saki kuma maimaita a ɗaya gefen. Hakanan zaka iya yin duka hannayen a lokaci guda.
• 12 zuwa 15 lanƙwasa-gwiwa turawa. Fara a hannuwanku da gwiwoyi. Hannunku ya kamata su kasance daidai a ƙarƙashin kafadunku tare da yatsun hannu suna nuna gaba. Tsayawa jikinka a madaidaiciya, a hankali lanƙwasa gwiwar hannu don kirjinka ya motsa zuwa ƙasa. Karka bari bayanka ya huce. Latsa cikin hannayenku don matsawa kanku baya. Idan yayi wuyar yi daga bene, zaka iya tashi ka tura turaren bango ko wurin dafa abinci har sai ka sami isasshen ƙarfin motsawa zuwa bene.
• 15 crunch. Kwanciya a bayan ka kafarka a kwance kuma gwiwoyin ka sunkuye. Dukan dugaduganku su kasance kusa da ƙafa daga gindin ku. Haye hannayenka a gaban kirjinka. Fitar numfashi, matse jijiyoyin ciki, kuma a hankali juya sama don haka kai, kafadu, da baya na baya daga tabarma. Sanya ƙugu kusa da wuyanka da ƙananan bayanka a ƙasa. Riƙe na ɗan lokaci sannan a sake.

Fara da yin zagaye 1 na wannan motsa jiki. Yayinda kake samun karfi, maimaita wannan cikakken zagayen sau 2 ko 3. Don ƙara ƙarin ƙalubale, yi sakan 30 na tsalle tsalle ko gudu a wuri tsakanin kowane motsa jiki.

Kuna iya yin horo na kewaye tare da kowane atisayen da kuka zaɓa. Tabbatar kawai buga dukkan manyan kungiyoyin tsoka. Idan baka da nauyi, zabi motsa jiki wanda yake amfani da nauyin jikinka, kamar su squats da pushups. Hakanan zaka iya amfani da ƙungiyoyin juriya. Tunanin shine a ci gaba da motsi da aiki da tsokoki daga wurare daban-daban.

Yi nufin yin wannan motsa jiki sau 2 ko 3 a mako. Tabbatar kun sami hutun kwana 1 cikakke tsakanin ranakun da kuka yi aiki. Wannan yana ba tsokoki lokaci don dawowa. Don kyakkyawan sakamako, ya kamata ku motsa jiki aƙalla awanni 2 da minti 30 a mako.

Americanungiyar motsa jiki ta Amurka (ACE) tana da ayyukan motsa jiki da dama waɗanda aka jera a shafin - www.acefitness.org/education-and-resources/lifestyle/exercise-library.

Hakanan akwai littattafai da yawa akan motsa jiki da zaku iya yi a gida. Hakanan zaka iya samun bidiyo na motsa jiki ko DVD. Zabi littattafai ko bidiyo da mutane suka kirkira tare da takardun shaidan motsa jiki, kamar su ACE ko kuma American College of Sports Medicine.

Kira mai ba ku sabis nan da nan idan kuna da ɗayan waɗannan alamun alamun yayin aikin:

• Matsi ko zafi a kirjinka, kafada, hannu, ko wuya
• Jin ciwon ciki
• Jin zafi mai tsanani
• Matsalar numfashi ko ƙarancin numfashi koda kuwa lokacin da ka daina motsa jiki
• Haskewar kai

Fitness - a cikin gida; Motsa jiki - a gida

• Aukar nauyi da rage nauyi

American Council on Motsa jiki yanar. Gaskiya ta dace: tushen horo na kewaye. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics.ace An shiga Afrilu 8, 2020.

American Council on Motsa jiki yanar. Bayanin dacewa: abubuwa uku kowane shirin motsa jiki yakamata ya samu. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. An shiga Afrilu 8, 2020.

Buchner DM, Kraus MU. Motsa jiki. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 13.

• Motsa jiki da lafiyar jiki