Dalilai 7 Don Rage Aikin Aikinku

Wadatacce

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Idan kuna son kallon agogo yayin wasannin motsa jiki da alama suna ja, za ku yi farin cikin sanin cewa saurin motsa jiki na minti 20 ko na mintina 30 na iya zama daidai-idan ba mafi kyau ba. A makon da ya gabata, Jaridar New York Times ta ba da rahoto kan wasu azuzuwan “bayyanannu” waɗanda ke rage lokacin motsa jiki ta hanyar farfado da ƙarfi. Mun tattara manyan dalilai 7 da yasa guntuwar motsa jiki ke da tsayi akan sakamako:

1. Ƙona kitsen-duk rana. Jari Love, tauraron DVD na "Get Extremely Ripped Boot Camp" ya ce "Yin aikin motsa jiki ya fi guntu kuma ya fi tsanani ba kawai yana adana lokaci ba, amma yana iya ƙona calories gaba ɗaya." Gajerun motsa jiki galibi suna haɗa motsi da sauri da ƙuntataccen tsoka, wanda ke shiga cikin carbs azaman tushen mai. "Lokacin da ƙimar zuciyar ku ta ɗaga zuwa matakin da kuke ƙona carbs da farko, yana nufin za ku ƙone ƙarin mai yayin motsa jiki har ma bayan motsa jiki ya kare. "

2. Gina tsoka. Ƙunƙarar tsokar fiber ɗin mu na 'sauri-twitch' - waɗanda aka ɗauke su yayin saurin motsi, suna "mahimmanci ga ƙarfin tsoka, gudu da ƙarfi," in ji Love. Lokacin da kuke buƙatar hutu da sauri yayin motsa jiki, canza zuwa ƙarin motsa jiki 'sannu-sannu', kamar squats ko crunches; za su taimaka wajen zagaye aikin motsa jikin ku.

3. Karfafa zuciyarka. Eleaukaka zukatanku na tsawon mintuna 20 ko 30 a kowace rana zai sa ta sami ƙarfi da koshin lafiya, a cewar Soyayya. Duba jerin abubuwan mu na yau da kullun na cardio mai sauri.

4. Hana rauni. "Lokacin da kuka horar da jikin ku don iya sarrafa motsi da sauri da sauri, za ku kasance da shiri sosai don ayyukan yau da kullun," in ji Love. Bugu da ƙari, ɗan gajeren motsa jiki yana nufin ƙarancin lalacewa da tsagewa wanda ke haifar da ciwon tsoka.

5. Uzuri. Wataƙila ba za ku iya yin duk rana ba zuwa gidan motsa jiki. Amma rabin sa'a ko ƙasa da yin aiki yana da sauƙi don matsawa har ma da rana mafi yawan aiki.

6. Ka yawaita lokacinka. Mafi kyawun motsa jiki na gaggawa yana taimaka muku "multitask" tare da motsi wanda ya bugi ƙungiyoyin tsoka da yawa a jere, kamar lunges tare da bicep curls ko squats tare da danna sama. Kuma motsa jiki na "bayyana" yana haɓaka ƙarfin don hanzarta tafiya zuwa yankin mai ƙona mai.

7. Kawar da hankalinka. "Nakan ga dalibai suna ja da baya a cikin darasi na sa'a guda, don haka suna damuwa game da tafiya da kansu ta yadda ba za su ba da komai ba," in ji Donald Hunter, mai koyar da kickbox na cardio a Rochester. "Sanin motsa jiki ya fi guntu yana nufin za ku iya ba da shi duka, tun daga tafiya."

Melissa Pheterson asalin marubuci ne na lafiya da motsa jiki kuma mai hangen nesa. Bi ta kan preggersaspie.com da Twitter @preggersaspie.

Nagari a gare ku

• Jerin Waƙar Cardio na Minti 30 na Kelly Osbourne

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• Aikin narke Fat Cardio Workout

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