60-Cardio Matsar

Wadatacce

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Ka san ya kamata ka ƙara motsa jiki. Kuna so ku kara motsa jiki. Amma wani lokacin yana da wahala a matse cikakken motsa jiki a cikin jadawalin aikin ku. Labari mai daɗi: Yawancin karatun da aka buga sun nuna cewa zaku iya kasancewa cikin siffa da ƙona isasshen adadin kuzari don kulawa ko rasa nauyi ta hanyar yin ƙaramin motsa jiki a cikin yini. A zahiri, bincike ya nuna cewa takaitaccen lokacin motsa jiki-kamar kaɗan na zaman mintuna uku na 10-suna da tasiri kamar na dogon lokaci, idan aka sami jimlar lokacin motsa jiki da matakin ƙarfi daidai. Maimaita kowane darasi na gaba na minti daya.

1. Jumping tsalle

Tsaya tare da ƙafafu tare, sannan tsalle, raba ƙafafu da ɗaga hannu sama. Ƙasa tare da ƙafar ƙafar ƙafa, sannan tsallake ƙafafuwa tare tare da ƙananan makamai.

2. Mataka gudu

Gudu da matakan matakala, ɗora hannuwanku, sannan kuyi tafiya ƙasa. Ku bambanta ta hanyar ɗaukar matakan hawa biyu lokaci guda.

3. Tsallake igiya

Yi babban shuffle na ɗan dambe ko tsalle mai ƙafa biyu. Tsaya akan ƙwallon ƙafa, kada ku yi tsalle sama da ƙasa, gwiwar hannu ta gefen ku.

4. Tsallen tsugune

Tsaya tare da faɗin ƙafar ƙafa. Ƙunƙasa gwiwoyi da ƙananan kwatangwalo a cikin tsutsa. Tsalle cikin iska kuma daidaita kafafu, ɗaga hannaye zuwa sama. Kasa a hankali, rage makamai.

5. Tsalle Tsalle

Tsaya a tsaga tsage, ƙafa ɗaya doguwar tafiya a gaban ɗayan, sannan lanƙwasa gwiwoyi da tsalle, juyawa ƙafa zuwa ƙasa da ɗora makamai sabanin kafafu. Madadin kafafu.

6. Mataki

Tashi a kan shinge, matakala, ko benci mai ƙarfi da ƙafa ɗaya, sannan ɗayan, sannan ƙasa ƙasa ɗaya; maimaita.

7. Madaidaicin ɗaga gwiwa

Tsaye mai tsayi, kawo gwiwa guda zuwa kirjin ku ba tare da rushe kejin hakarkarin ba; karkata kishiyar gwiwar hannu zuwa gwiwa. Madadin tarnaƙi.

8. Karkace hamstring

Tsaye mai tsayi, yi gefe zuwa gefe tare da ƙafar dama, sannan ku kawo diddige hagu zuwa gindi; ja gwiwar hannu zuwa gefe. Madadin tarnaƙi.

9. Jog a wuri

Jog a wuri, ɗaga gwiwoyi sama; lilo makamai a zahiri cikin adawa. Kasa a hankali, kwallon kafa zuwa diddige.

10. Gefe-da-gefe tsalle

Sanya duk wani dogon abu, na bakin ciki (kamar tsintsiya) a ƙasa. Tafi gefe akan abu, saukowa da ƙafafu tare.

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