Hanyoyi 10 masu banƙyama don dacewa da motsa jiki a cikin ranar ku

Wadatacce

• Yi amfani da Dokar reesaukaka
• Kada ku Yaƙi Fidgets
• Zuba igiya Jump a wurin aiki
• Bi da shi kamar Taro
• Shiga Kwallon
• Tafiya Daga
• Nemo App don Wannan
• Sau Biyu
• Kawai Ka ce OM
• Gudun Ofishin Gauntlet
• Bita don

Babu lokacin yin aiki? Babu uzuri! Tabbas, kuna iya yin aiki da yawa don ciyar da awa ɗaya (ko ma mintuna 30) a dakin motsa jiki, amma akwai hanyoyi masu sauƙi don zama masu ƙara himma kowace rana, koda kuwa kun makale a ofis. Don haka idan ba za ku iya ganin ya dace da zaman gumi ba, kada ku ji tsoro. Mai koyar da FitOrbit.com Amanda Ebner ta raba 10 "hanyoyi masu sneak" don dacewa da motsa jiki a cikin kwanakin ku.

Yi amfani da Dokar reesaukaka

Idan ba ku da lokaci don kwanciyar hankali na mintina 30, karya aikinku zuwa kashi uku na mintuna 10 a maimakon haka!

Ebner ya ce "Sai ƙararrawar ku minti 10 da suka gabata sannan ku fitar da na farko kafin aiki, ku ciyar da mintuna 10 na sa'ar abincin rana kuna gumi kashi na biyu, sannan ku kwantar da hankalinku tare da mintuna 10 na ƙarshe idan kun dawo gida," in ji Ebner. "Maɓalli tare da gajeriyar motsa jiki shine a ci gaba da ƙara ƙarfi (yi tunanin gudu, horo na kewaye, ko plyometrics) kuma ku mai da hankali kan ƙoƙarin ku-wannan shine ba lokaci don karanta mujallar ko yin tafiya cikin annashuwa. "

Kada ku Yaƙi Fidgets

Makale cikin tarurruka da mutuwa don tashi da motsawa? Matsa yatsun kafa, yi wasa da fensir, kuma ka karkatar da kujera. Sautin mahaukaci? "Yana iya, amma fidgeters (waɗanda ke yin aiki ba tare da bata lokaci ba) na iya ƙonawa kusan 108 ƙarin adadin kuzari kowace rana kawai daga ƙin zama har yanzu. Idan ba ku zama mai aiki na halitta ba, gwada bouncing gwiwoyi sama da ƙasa daga kujera ku. , Sauya nauyin ku daga gefe zuwa gefe yayin da kuke tsaye a layi, ko danna yatsun ku akan tebur yayin da kuke tunani. Wadancan adadin kuzari na yau da kullun na iya ƙara kusan fam guda ɗaya kone kowane wata, "in ji Ebner.

Zuba igiya Jump a wurin aiki

Minti na minti daya, igiya mai tsalle tana ƙone calories fiye da kusan kowane motsa jiki na zuciya da ke waje. Hakanan yana da tasiri sosai, wanda ke nufin kuna samun tarin fa'idodin ginin ƙashi don farawa.

Ebner ya ce "Ko kuna aiki, tafiya, ko gida kawai kuma an matsa muku lokaci, tsalle igiya na mintuna 10 kawai na iya ƙona adadin kuzari 110 kuma ku yi gumi mai ƙarfi," in ji Ebner.

Bi da shi kamar Taro

Dukanmu muna rayuwa kuma muna mutuwa ta kalandar mu kwanakin nan, don haka me yasa ba za ku yi alƙawari ba kwata-kwata ba za ku iya rasa-da dakin motsa jiki ba!

"Ƙoƙarin matsi a cikin motsa jiki a ranar da ta riga ta cika tana iya zama kamar aiki, amma tsara aikin motsa jiki kafin lokaci (misali, yin fensir a cikin wannan ajin yoga na Talata tare da malamin da kuka fi so ko kuma toshe minti 45 don gwada sabon P90X. bidiyo) na iya rage damuwa ta zahiri ta hanyar sanya motsa jikin ku ya zama kamar wani ɓangare na ranar aiki, ”in ji Ebner.

Shiga Kwallon

Canza kujerar ku ta yau da kullun don ƙwallon kwanciyar hankali wata hanya ce mai sneak don ƙarfafa zuciyar ku da ƙananan tsokoki, inganta matsayin ku, har ma da ƙona wasu ƙarin adadin kuzari yayin aikin ku.

Samu ƙarin lokaci (da ofishi mai ƙofa)? "Ƙara ƙoshin ƙwallon kwanciyar hankali, turawa, da jujjuyawar abubuwa zuwa ga ayyukanku kuma kammala 10 na kowane motsa jiki kowane sa'a akan sa'a.

Tafiya Daga

Dukanmu mun san tafiya hanya ce mai kyau don fara shirin motsa jiki, amma menene idan kun daina tunanin tafiya a matsayin motsa jiki kuma kuka fara tunanin sa a matsayin lokacin dawo da kiran waya, yin tunani, ko ma hanyar yin siyayyar kayan miya ku?

"Haɗuwa da sauƙi na tafiya tare da ayyukan 'masu zama' na rayuwar yau da kullum yana sa ya zama ƙasa da aiki kuma fiye da hanya mai ma'ana don kammala jerin abubuwan da kuke yi da kuma samun ƙona mai kyau yayin da kuke yi," in ji Ebner.

Nemo App don Wannan

Aikace-aikacen horarwa don iPhone ko Android sun zama masu ƙwarewa sosai a cikin ƴan shekarun da suka gabata, kuma yawancin mafi kyawun ƙa'idodin suna ƙasa da $ 5 ko ma kyauta (tunanin Nike Training Club, MyTrainer, ko MapMyFitness).

"Kuna iya samun cikakkiyar motsa jiki ta taɓa maballin ba tare da ɓata lokaci mai yawa na ƙoƙarin yin tunani kan shirye-shirye ko saukar da shirye-shiryen horo ba. Ana buƙatar ƙarin keɓancewa? Duba FitOrbit.com, rukunin horo na kan layi wanda ke haɗa ku da ainihin- masu koyar da rayuwa na sirri da tsare -tsaren abinci mai gina jiki na ƙasa da $ 2/rana, ”Ebner ya ba da shawara.

Sau Biyu

Yawancin Amurkawa suna ciyar da sa'o'i uku zuwa hudu a kowace rana a gaban bututu - kuma yawancin lokacin suna ciyarwa a kan kujera ko a gado. Canza ayyukan nishaɗin da kuka fi so ta hanyar sanya shi sau biyu azaman motsa jiki!

"Idan kuna da injin tuƙi ko kuma babur tsayawa, saita shi a gaban TV da feda a matsakaici yayin wasan kwaikwayon da ƙarfi yayin tallace-tallace. Babu kayan aiki? Madadin turawa, crunches, tsayawar katako, da jacks masu tsalle don kowane minti na kasuwanci karya, sannan kammala jerin 30 na kowane motsi a ƙarshen kowane wasan da kuke kallo, ”in ji Ebner.

Ba wai kawai za ku ɗaga bugun zuciyar ku ba kuma ku ƙona adadin kuzari, amma za ku guji yin tafiye -tafiye da yawa zuwa kicin a cikin guda ɗaya.

Kawai Ka ce OM

Motar yoga tana ɗaya daga cikin mafi sauƙi (kuma mafi arha!) Kayan aikin motsa jiki don amfani, adanawa da tattarawa, don haka yana yin kyakkyawan aboki don matsewa a cikin motsa jiki na rana.

"Ana samun bidiyon yoga masu yawo kyauta akan YouTube, yayin da za'a iya siyan ƙarin ci gaba tare da manyan malamai a shafukan biyan kuɗi kamar YogaGlo.com. Shafukan horarwa na sirri suna ba da yoga na musamman da motsa jiki na Pilates waɗanda ke aiki akan jadawalin ku kuma tare da matakin ƙarfin ku, kuma suna za a iya buga ko shiga kai tsaye daga rukunin yanar gizon don motsa jiki na rashin damuwa a cikin jin daɗin gidanku ko ofis," in ji Ebner.

Gudun Ofishin Gauntlet

Ka tashi a makare kuma ka san aikin motsa jiki shine abu na farko akan toshe-ɓarkewar lokaci? Gyara ta ta hanyar amfani da dabaru masu sauƙi don “ƙara haɓaka” kwanakin aikinku na yau da kullun ko aikawa cikin cikakkiyar motsa jiki mai motsa zuciya.

"Fara ta hanyar yin parking har zuwa nesa da inda za ku iya (har ma mafi kyau: keke ko gudu zuwa aiki!) Da yin tsere ko tafiya da sauri zuwa ƙofar. Na gaba, ɗauki matakan maimakon ɗagawa zuwa ofishin ku (kuma ci gaba da ɗauka Yi amfani da mintuna biyu na farko na kowace safiya don mayar da hankali kan rukunin tsoka daban-daban (misali, turawa da ƙarfe 9:00 na safe don jiki na sama, tsuguno da ƙarfe 10:00 na safe don ƙananan jiki, tsayin daka a 11). : 00 am don core, da sauransu), sannan kuyi doguwar tafiya a lokacin cin abincin rana, ”in ji Ebner. Kuna iya ƙona calories fiye da 250 kafin tsakar rana!

Bita don