Hanyoyi 5 masu Nishaɗi don tserewa aikinku "Ayyuka na yau da kullun"

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Ka tuna lokacin da motsa jiki bai yi kama da aiki ba? A matsayin yaro, za ku yi gudu a lokacin hutu ko ku ɗauki keken ku don yin juyi kawai don nishaɗi. Koma wannan ma'anar wasa zuwa ayyukan motsa jiki kuma za ku fi dacewa ku motsa, ku tsaya tare da shi, ku ga sakamako. (Fara da Olivia Wilde's Crazy-Fun Dance Workout don adrenaline-infused zaman gumi.)

1. Fita waje

Fita daga tarko kuma yi gumi a cikin babban waje. Wannan yana ba ku damar canza yanayin ku, don haka babu motsa jiki guda biyu iri ɗaya. Ƙari ga haka, ba a iyakance ku da ƙuntatawar sarari ko kayan aiki ba. "Lokacin da kuke waje, ba a kulle ku a cikin jirgin sama mai linzami ba. Kuna iya motsawa a gefe ko komawa baya kuma ku kalubalanci jikin ku ta hanyoyi daban-daban," in ji Lacey Stone, wani mai ba da horo a birnin New York kuma wanda ya kafa Lacey Stone Fitness. . (Gwada waɗannan Sabbin Ra'ayoyin Motsa Jiki na 10.)

2. Yi amfani da kewayen ku

Wanene ke buƙatar kayan aiki masu ban sha'awa idan kuna da benci, sanduna da matakan hawa kyauta? Nemo matakan matakala, yi matakai a kan hanya sama-don ƙarin ƙalubalen gwada ƙoƙarin ɗaukar matakala biyu a lokaci guda-da gudu. Je zuwa wurin shakatawa na gida inda za ku iya yin tsomawa ko turawa a kan benches, ja-up-up a kan dakin motsa jiki na jungle, da lunges ko maraƙi yana ɗaga kan shinge. (Koyi yadda ake kai shi kan tituna don cikakken aikin motsa jiki.)

3. Nemo gasar sada zumunci

Abokin motsa jiki zai ƙarfafa ku, yayin da yake ƙara wani bangare na aikin haɗin gwiwa da gasa ga zaman gumin ku. Kuna yawan matsawa kanku da ƙarfi lokacin da kuke tsere da wani ko fafatawa don samun kyauta. Dutse yana ba da shawarar kafa naku atisayen, kamar tseren fitila ko gasar turawa. Wanda ya ci nasara yana samun haƙƙoƙin alfahari, yayin da ɗayan dole ne ya yi saitin tsalle -tsalle ko tsalle -tsalle.

4. Motsa jiki a waje da akwatin

Yin motsa jiki iri ɗaya akai-akai ba kawai mai ban sha'awa ba ne, yana iya haifar da tudu. Yin rajista don sabon aji ko ƙungiyar wasanni yana ba ku himma, musamman lokacin da za ku yi alƙawarin na dogon lokaci. Hakanan hanya ce mai kyau don saduwa da sabbin abokan horarwa. Kuma gwada wani aiki daban yana haifar da sabbin dabaru, waɗanda zaku iya haɗawa cikin ayyukanku na yau da kullun. "Za ku iya zuwa sansanonin hawan igiyar ruwa, hawa dutsen mai aman wuta, ku ɗauki darussan trapeze. Yin wani abu gaba ɗaya daga yankin jin daɗin ku yana motsa ku," in ji Stone. (Dubi ƙarin Dabarun Busting Plateau don Fara Ganin Sakamako a Gym.)

5. Samun mai ba da shawara

Kamar yadda kocin ku na tsakiyar makarantar ya saba tura ku don inganta wasanku, haka ma masu koyar da motsa jiki da masu horarwa. Ko da kuna da ƙarancin kuɗi, akwai hanyoyi da yawa don ƙalubalanci kanku tare da taimakon ƙwararre. Kuna iya saukar da aikace-aikacen motsa jiki da kwasfan fayiloli zuwa wayoyinku don kocin motsa jiki mai ɗaukar nauyi. (Kamar waɗannan Kociyoyin Dijital guda 5 don Taimakawa Ka Cimma Burin Lafiyarka.) Idan kana cikin gidan motsa jiki, akwai masu horarwa da masu koyarwa da yawa waɗanda suke farin cikin ba da shawara ko amsa tambayoyi, don haka kada ka ji tsoron tambaya. Kuna da aboki wanda ɗan wasa ne mai ƙarfafawa? Gayyace su don yin aiki tare da ku kuma ku ƙalubalanci juna.

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