Hanyoyi 7 don Samun Jingina da Sauri

Wadatacce

• Dumi-dumi mai ƙarfi
• Motsa Kafa Daya
• Kashe-Cibiyar Motsi
• Ƙara Maɗaukaki da Juyawa
• Iseaga Ƙaƙƙarfa
• Mix da Match
• Shirya Shi Don Cirewa
• Bita don

Ba asiri ba ne cewa samun kyakkyawan tsari yana ɗaukar lokaci da ƙoƙari. Bayan haka, idan kowane gyara da sauri, da'awar bayanan da daddare ta kasance gaskiya, da dukkanmu muna da cikakkun jiki. Albishirin ku iya dauki matakai don hanzarta sakamakon ku. Dabara ɗaya da aka tabbatar: Canza tsarin ku kowane mako shida ko makamancin haka. Tsokokin ku sun daidaita zuwa motsa jiki iri ɗaya kowace rana (tunanin komawa zuwa ajin bootcamp na farko da kuma sauƙin da ya samu yayin da kuka ƙara ƙarfi). Kalubalanci jikin ku ta hanyar ƙara sabon kusurwa, haɗa tsarin motsa jiki, ko ƙara juzu'i don ɗaukar tsokoki daban-daban.

Anan akwai ƙarin shawarwari guda bakwai don haɓaka aikin motsa jiki.

Dumi-dumi mai ƙarfi

Dumi-dumin ba lallai bane ya zama mai gajiya. Yayin yin tsere a kan matattakala na iya yin aiki don ƙafafunku, ba shi da ƙima don shirya tsokar jikinku ta sama. Gwada maye gurbin gajiyawar gajiyar ku tare da siga mai ƙarfi.

"Dynamic, cikakken dumamar jiki yana ɗaukar jikin ku ta hanyoyi daban-daban, yana ba ku damar ƙara yawan wurare dabam dabam zuwa tsokoki da za ku yi amfani da su a cikin babban aikin ku," in ji Polly de Mille, RN, RCEP, CSCS, likitan ilimin lissafi. a Cibiyar Magungunan Wasannin Mata na Asibitin Tiyata na Musamman a New York. Gwada wannan motsi kafin aikinku na gaba don ɗumbin jiki.

Ball Ball Woodchop: Tsaya da ƙafafu ɗan faɗi fiye da faɗin kafada baya kuma riƙe kan ƙwallon magani mai haske zuwa matsakaici (lbs 5 zuwa 6). Tura hips ɗin ku baya kuma ku shiga cikin squat yayin da kuke kawo ƙwallon ƙasa don taɓa ƙafar hagu, shin, ko gwiwa (dangane da sassaucin ku). Tashi daga cikin squat yayin da kuke jujjuya lokaci guda kuma ku ɗaga ƙwallon sama da gefen kishiyarku, kamar kuna jefa ta akan kishiyar kafaɗa. Yi saiti 2 na ɗagawa 10 zuwa kowane gefe, juzu'in ɓangarori bayan kowane saiti.

Motsa Kafa Daya

Motsa jiki guda ɗaya yana buƙatar ƙarin haɗin gwiwar neuromuscular (tsarin jijiyoyi da tsoka) don daidaitawa duka idon sawu da gwiwa da kuma femur (kashin cinya) da ƙashin ƙashin ƙugu, in ji Irv Rubenstein, PhD, likitan ilimin lissafin motsa jiki, kuma wanda ya kafa STEPS, a Nashville, TN wurin motsa jiki. "Bugu da ƙari, ƙafa ɗaya dole ne ta ɗaga ba kawai nauyin babba ɗaya ba amma kuma dole ne ta ɗauki nauyin sauran gaɓoɓin, wanda ke tabbatar da fa'idodin ƙarfi gabaɗaya."

Haɓaka kwanciyar hankali kafa ɗaya kayan aiki ne mai ƙarfi don hana rauni, musamman a wasanni kamar gudu, in ji de Mille. "A cikin tsere da gaske kuna tsalle daga ƙafa ɗaya zuwa wani. Shaky kwanciyar kafa ɗaya yana haifar da asarar daidaituwa a duk lokacin da kuka sauka-ingantaccen saiti don rauni."

Don aikin motsa jiki na gaba, gwada tsayawa akan ƙafa ɗaya don rabin kowane saitin motsa jiki na sama; canza zuwa ɗayan ƙafar don ɗayan rabin, ko ƙoƙarin haɗa ƙungiyoyin motsi kamar squats kafa ɗaya cikin abubuwan yau da kullun.

Kashe-Cibiyar Motsi

Motsawa ta tsakiya ya haɗa da rarraba nauyi wanda bai dace ba wanda ke buƙatar tsokar tsokar jikin ku ta "shiga ciki." Ayyuka da yawa na yau da kullun sun haɗa da motsa jiki na rashin daidaituwa & mdashlcarry babban akwati ko jaka, lilo raket na wasan tennis, ko ɗaukar yaro ko jakar kayan abinci a hannu ɗaya.

Hanyoyi masu sauƙi don haɗa motsi na tsakiya sun haɗa da yin squat yayin tura ƙwallon motsa jiki a bango tare da hannu ɗaya; ko ka riƙe kettlebell a hannu ɗaya yayin yin tsutsa ko huhu.

"Ayyukan motsa jiki na tsakiya a cikin mayar da hankali, tsari mai sarrafawa yana taimakawa wajen bunkasa ainihin kwanciyar hankali da ake bukata don kiyaye daidaituwa mai kyau lokacin yin waɗannan ƙungiyoyi a rayuwa ta ainihi," in ji de Mille.

Ƙara Maɗaukaki da Juyawa

Fiye da kashi 85 cikin dari na tsokar da ke kewaye da gindin ku an daidaita su ko dai diagonally ko a kwance kuma suna juyawa a matsayin ɗayan ayyukan su, "in ji de Mille." Amma duk da haka yawancin mutane suna mai da hankali akan tsoka ɗaya a tsaye-madaidaicin abdominis, tsoka 'fakitin shida' ."

Motsin jujjuyawa yana aiki da ainihin ku, in ji Tamilee Webb, MA, mai horar da motsa jiki wanda aka sani da jerin bidiyo na Buns of Karfe. "Misali, gwada jujjuya jikin jikin ku yayin da kuke riƙe da ƙwallon magani a lokacin huhu na gaba, wanda ke buƙatar ƙarin kwanciyar hankali fiye da huhu ba tare da ƙwallon ko juyawa ba," in ji Webb. Waɗannan ƙungiyoyin kuma suna kwaikwayon ayyukan rayuwa na ainihi kamar taɓarɓarewa sannan kuma juyawa/karkatarwa don sanya kayan masarufi a cikin motar.

Iseaga Ƙaƙƙarfa

A'a, ba muna magana ne akan injin tuƙi ba. Ta hanyar ɗaga matsayin benci yayin yin bugun ƙirji, kuna ƙara iri-iri, wanda a cikin kansa na iya haifar da samun ƙarfi, in ji de Mille. "Jikinku ya dace da damuwa da kuke amfani da shi, don haka iri-iri shine mabuɗin don samun cikakkiyar lafiyar aiki gaba ɗaya."

Yin atisaye a farfajiya mai faɗi, karkata, raguwa, ko tsayayyen wuri kamar akan ƙwallon kwanciyar hankali duk na iya ba da tsoka daban -daban ga tsoka. Webb ya ce "Duk lokacin da kuka canza karkata don yin motsa jiki, kuna canza karfin da kungiyoyin tsokar da za su yi aikin," in ji Webb. Misali, benci mai lebur yana mai da hankali kan deltoid na gaba (gabannin kafada) da pectorals (kirji), amma yin wannan motsa jiki akan karkata yana buƙatar ƙarin deltoids (kafadu). Gwada ɗaga karkata zuwa saitin bugun ƙirji na gaba, ko yi su akan ƙwallon motsa jiki.

Mix da Match

Haɗa motsa jiki da yawa zuwa motsi ɗaya yana aiki ƙungiyoyin tsoka da yawa lokaci guda (kuma yana sa ku shiga da fita daga wurin motsa jiki cikin sauri). "Hakanan zaka iya ɗaga nauyi," in ji Rubenstein. Misali, maimakon yin biceps curls shi kadai, yi tsuguno kuma yi curl a kan hanya. "Ƙarfin da ƙafafu ke bayarwa yana ba ku damar ɗaga nauyi fiye da yin curls da kansu," in ji shi.

Don ma fi girma fa'ida, ƙara latsa kafada sama bayan biceps curls. "A ƙarshen biceps curls, lokacin da hannaye ke kusa da kafadu, sauke cikin rabi squat kuma yi amfani da ƙarfin don danna ma'aunin nauyi a sama."

Cikakken jerin: squat + biceps curls + rabin squat + saman latsa.

Shirya Shi Don Cirewa

Ƙara nauyi a cikin motsa jiki yana sa jikin ku yayi aiki tuƙuru, in ji Webb. "Shi ya sa mutane da yawa masu nauyi ke da wuyar hawan matakan hawa." Webb yana ba da shawarar ƙara wando mai nauyi ko bel mai nauyi a ayyukanku na yau da kullun.

"Za ku ga bugun zuciyar ku yana ƙaruwa. Yana buƙatar ƙarin ƙarfi da ƙarin tsokoki don yin iri ɗaya, ayyukan yau da kullun," in ji ta.

Webb yana ɗaukar mata 15-lb, karen ceto Izzie mai kafa uku a cikin jakarta ta baya lokacin da take tafiya a bakin teku don ƙara ƙarfin tafiya. Hakanan zaka iya yin haka ta ƙara jakunkuna na ruwa ko yashi a cikin jakar baya akan tafiya ta gaba. Lokacin da nauyin ya yi nauyi, kawai zubar da ruwa ko yashi kuma ci gaba da tafiya.

Bita don