Wannan Horon na HIIT Zai Karfafawa ku Nasara Duk Abinda Yake Faruwa a Wannan Mako

Wadatacce

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Tsakanin Zaɓen Shugaban Ƙasa na 2020, da alama cutar ba ta ƙarewa, da gwagwarmayar rashin adalci na launin fata, mai yiyuwa ne kuma gaba ɗaya lafiya idan kun juya zuwa jimlar ƙwallon jijiyoyi. Zuwa wani mataki, ba zai yuwu a kiyaye hankalin ku daga tsere ba, amma akwai abubuwan da zaku iya yi don taimaka muku jin ƙarancin ruɗewa - kuma wannan keɓantaccen HIIT na mintuna 45 da ƙarfin motsa jiki zai yi hakan.

Featured on Siffa's Instagram Live, wannan motsa jiki mai cikakken jiki Mary Onyango ce ta tsara shi, wata mai horarwa ce a birnin New York, kuma duk yana kan taimaka muku haɓaka ƙarfi - na jiki da ta hankali. "Tare da duk abin da ke faruwa a kasar nan a yanzu, yana da wahala kada ku ji kamar ana yi muku tawaye akai -akai," in ji Onyango. "Duk da yake yana da sauƙin haɗiye cikin rashin fahimta, burina tare da wannan motsa jiki shine in ƙarfafa mutane don samun bugun zuciya da bugun jini don kawar da damuwa cikin koshin lafiya da wadata." (Mai Alaka: Yadda Zaku Rage Kanku Da Kwanciyar Hankali Yayin Jiran Sakamakon Zabe, Bisa Alamar Ku).

Don rushe shi, aikin motsa jiki yana farawa tare da zagaye na Tabata na mintuna 10 wanda ya ƙunshi motsi biyu: crunches da madadin huhu huhu. A daidaitaccen salon motsa jiki na Tabata, zaku yi kowane ɗayan waɗannan motsi na daƙiƙa 20, sannan ku huta na daƙiƙa 10. (Sabuwa ga Tabata? Gwada wannan ƙalubalen motsa jiki irin na Tabata na kwanaki 30 wanda zai sa ku yi gumi kamar babu gobe.)

Daga can, aikin motsa jiki ya kasu kashi uku, kowannensu ya haɗa da minti uku na horo na ƙarfin ƙarfi, minti biyu na cardio, minti daya na aikin aiki, sannan kuma dawo da minti daya. Toshe na farko yana mai da hankali kan ƙananan jiki kuma ya haɗa da motsi kamar gadoji na glute, dumbbell halos zuwa squats, dumbbell squat jumps, da dumbbell plank yatsa. Tarewa guda biyu da ke kai hari ga jiki na sama tare da motsa jiki kamar gwiwa gwiwa tare da dumbbell sama, tsugunawa tare da curls dumbbell, sauke squats, da skaters. Sannan toshe fasali guda uku jerin ƙungiyoyin mahadi waɗanda ke nufi duka na sama da na ƙasa. (Mai alaƙa: Mafi Girman Amfanin Hankali da Jiki na Yin Aiki)

Aikin motsa jiki ya ƙare tare da mai gamawa na mintuna shida wanda ya ƙunshi motsawa uku: ƙwanƙolin tsutsotsi na inchworm, rabin burpees, da squats. Yi kowane motsa jiki na minti daya, don jimlar zagaye biyu, ba tare da hutawa a tsakanin ba. (Mai Alaƙa: An tsara wannan Motsawa na Minti na 10 na Minti don ƙona tsokar ku)

Idan a kowane lokaci kuka sami motsin yana da ƙalubale sosai, Onyango ya ce kawai ku cire dumbells kuma kuyi amfani da nauyin jikin ku: "Har yanzu za ku ci gaba da aiki da ƙungiyoyin tsoka iri ɗaya, kawai a ƙaramin ƙarfi." A cikin bidiyon motsa jiki, ta kuma haɗa da gyare-gyare daban-daban don kowane motsi, tabbatar da cewa tsarin yau da kullum yana samun dama ga duk matakan dacewa.

"Ina so in ƙarfafa mutane su san lokacin da yawa ya yi yawa," in ji Onyango. "Babu laifi a ce kuna fama da numfashi ko kuma kuna rasa fam ɗin ku. Tsaya sau da yawa kamar yadda kuke so. Manufar ita ce samun damar yin aiki a cikin dukan minti."

Bugu da ƙari, an tsara aikin motsa jiki don a yi shi da saurin ku. Don haka za ku iya sanya shi a matsayin mai wuya ko sauƙi kamar yadda kuke so. "Kuna son gwadawa da yin ko'ina a tsakanin maimaitawa 10-12 na kowane motsa jiki, amma wannan alama ce kawai," in ji ta. "A ƙarshe, yana da mahimmanci don sauraron jikin ku."

Aikin motsa jiki na mintuna 45 yana ƙalubalantar kowace tsoka da ke cikin jiki, don haka dumama da sanyaya abu ne mai mahimmanci, in ji Onyango. "A gaskiya ina tsammanin hakan ya fi mahimmanci fiye da ainihin motsa jiki," in ji ta. "Dumin-dumin yana kafa misali don yadda jikinka zai motsa."

Onyango yana ba da shawarar dumama aƙalla aƙalla mintuna biyar da yin motsi waɗanda ke ɗaukar tsokoki da gabobinku ta hanyar cikakken motsi. "Ka yi tunanin shimfidawa da ke buɗe kwatangwalo da kafadu, ƙalubalanci motsi na kafada, ƙona zuciyar ka kuma sanya zuciyar ka ta wartsake," in ji ta. (Wadannan atisayen motsa jiki na iya zama wuri mai kyau don farawa.)

Yanayin sanyi yana da mahimmanci daidai. "Baya ga barin tsokar ku da bugun zuciyar ku su huce, sanyaya jiki yana da mahimmanci a gare ku a hankali," in ji ta. "Yana ba ku damar sake mayar da hankalin ku, dawo cikin gaskiya, da shirya duk abin da ke gaban gabanin ranar ku. Ya kamata ku yi amfani da shi kusan azaman tunani ga mai kwanan nan da shirya tunanin ku." (Mai alaƙa: Yadda ake Shirye-shiryen Hankali don Duk Sakamakon Zaɓen 2020)

Kayan aiki a gefe, babban begen Onyango shine cewa kuna jin daɗin yin wannan motsa jiki kuma yana taimaka muku ku kawar da damuwar ku kuma ku mai da hankali kan ku. "Ina so in kalubalanci mutane su motsa daban kuma a cikin wani irin tunani," in ji ta. "Ina fata cewa motsa jiki ya ba mutane damar sassautawa, shakatawa, kuma a cikin waɗannan mintuna 45, manta da duk abin da ke faruwa a rayuwarsu." (BTW, Doomscrolling Yana Rage Halinku - Ga Abin da yake da Yadda Za a Dakatar da Shi)

Fiye da duka, game da jin daɗi ne: "Kada ku ɗauki kanku da mahimmanci. Idan kun gaji, babba. Idan kun hargitse, ku sake farawa. Kawai kada ku durƙusa kanku, saboda akwai riga isa. abin da ke faruwa. "

Idan kuna shirin samun gumin ku tare da Onyango, buga wasa akan motsa jiki na sama ko ku wuce zuwa wurin. Siffa Shafin Instagram don samun damar cikakken aikin motsa jiki - kuma idan kuna neman ƙarin hanyoyin kuɓuta daga damuwa na zaɓe, ga jerin waƙoƙin tashin hankali na zaɓe da shawarwarin lafiyar hankali don kiyaye damuwar ku.

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