6 Shigo da shi A cikin Ayyukan motsa jiki

Wadatacce

• Siffa yana ba da kyawawan darussan toning na jiki guda shida ga mata waɗanda za su taimaka muku ganin abin mamaki:
• Bita don

Siffa yana ba da kyawawan darussan toning na jiki guda shida ga mata waɗanda za su taimaka muku ganin abin mamaki:

Ayyukan motsa jiki don toning # 1: tsugunnawa Hover sama da kujera kamar za ku zauna, ba tare da barin gindinku ko cinyoyinku su taɓa wurin zama ba. Riƙe na daƙiƙa 30, gina har zuwa minti 1. Yi waɗannan motsa jiki na motsa jiki a duk lokacin da kuka sami ɗan lokaci, da nufin sau ɗaya a sa'a.

Ayyukan motsa jiki don toning # 2: tsoma dafa abinci Duk lokacin da kake cikin kicin, yi dips triceps ta amfani da kujerar kicin: Tsaya a gaban kujera kamar dai za ku zauna, sannan ku durƙusa gwiwoyi da ƙananan kwatangwalo, sanya hannu a gefen wurin zama, yatsu suna nuna gaba, makamai a mike. Tafi ƙafafunku gaba, kuma tare da ƙafafunku a tsaye da gangar jikinku a tsaye, lanƙwasa da miƙe makamai, ajiye butt kusa da kujera ba tare da taɓa shi ba. Yi maimaitawa 8-15.

Ayyukan motsa jiki don toning # 3: matsi na siyayya Yayin da kuke tura keken siyayya, ko kuma duk lokacin da kuke tafiya, ƙulla tsokar gindin ku gwargwadon iyawa kuma ku kiyaye kwangilar yayin tafiya. (Babu wanda ya sani!)

Ayyukan motsa jiki don toning # 4: crunch kasuwanci Duk lokacin da tallace-tallace ya zo yayin da kuke kallon talabijin, yi aikin motsa jiki na zaɓin ku har sai wasan kwaikwayon da kuke kallo ya dawo; zaɓi sabon motsi na ab don kowane talla.

Ayyukan motsa jiki don toning # 5: tafiya ta waya Duk lokacin da kuke kan wayar salula ko mara waya a gida, ku zagaya tsawon lokacin tattaunawar. (Sanya pedometer kuma ga matakan ƙara.)

Ayyukan motsa jiki don toning # 6: daidaita aiki Lokacin da kake goge haƙoran ku, ko yayin da kuke tsaye a wurin dafa abinci, ɗaga ƙafa ɗaya kaɗan kuma ku lanƙwasa ku miƙe ƙafarku ta tsaye don yin ƙafar ƙafa ɗaya. Ightaure gindin ku kuma kiyaye kwangilar ku yayin da kuke tsugunawa. Bayan maimaita 10-15 na waɗannan motsa jiki na toning jiki, canza ƙafa kuma maimaita.

Bita don