8 Tashi-Jiki-Jiki Yana Motsa Kowa Zai Iya Yi Da safe

Wadatacce

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Kun san wannan abokiyar da ke ma'anar tashi da haskakawa - wacce ta samu a cikin guduwar safiya, ta yi wani kwanon smoothie mai dacewa da Instagram, ta yi wanka, ta jawo kanta tare kafin ma ku iya tilastawa kanku don kwaɓe murfin?

Yana da kyau ba ku bane. Yana da kyau ku yi muku mafi kyawun aiki (fitowa) bayan 1 na rana. kuma sun gwada, sun kasa, kuma sun yarda cewa ba kai ne wanda zai iya samun nasarar motsa jiki da safe ba. (Wata mata ta ba da gudummawa: "Yadda Na Juya kaina zuwa Mai Motsa Gari na Farko.") Wannan aikin na yau da kullun (karanta: BA motsa jiki ba) shine madaidaicin hanyar jin kamar mutum na safiya koda kuwa ba za ku taɓa zahiri ba kasance mutumin safe.

Wadannan motsi guda takwas daga Jenn Seracuse, darektan Pilates a Flex Studios, an tsara su don tayar da jikin ku da farko da safe ba tare da buƙatar fita daga kayan aikin ku ba. Ba a nufin ɗaukar wurin motsa jiki na yau da kullun (yi haƙuri, yarinya!), Kuma abu ne da kowa zai iya yin aiki har zuwa safiya.

Duk abin da kuke buƙata don kammala wannan aikin yau da kullun shine niyyar yin hakan, in ji Seracuse. "Ba sai ka kasance mai haske-ido da ɗimbin ƙulle-ƙulle ba. Kawai saita ƙararrawarka minti biyar kafin haka, kuma za ka ji daɗi sau dubu biyar."

Tsaye Roll Down

Yana tayar da kashin baya kuma yana sakin duk wani tashin hankali da aka haifar yayin barci

A. Tsaya tare da ƙafar ƙafa nesa.

B. Armsauki makamai sama da sama.

C. Tanƙwara a kwatangwalo kuma sannu a hankali yana birgima ta cikin kashin baya, vertebrae ɗaya a lokaci guda, yana kawo hannaye zuwa bene. Bada kai ya rataya.

D. A hankali a mirgine baya sama, kuma ku ɗaga hannaye baya sama don farawa kuma. Wannan wakili ɗaya ne. Yi 3 reps.

Plank

Yana farkar da jiki gaba ɗaya, yana shagaltar da ciki, jiki na sama, da ƙananan jiki gaba ɗaya

A. Daga tsaye, lanƙwasa gwiwoyi kuma tafiya hannayenku gaba zuwa wurin katakon dabino, tabbatar da cewa kafadu suna kan wuyan hannu kai tsaye kuma kwatangwalo ba su faɗuwa yayin da kuke ƙirƙirar layi mai tsawo daga kai zuwa diddige. Knees na iya saukowa don canzawa, idan ya cancanta. Rike don 30 seconds.

Plank Walk-Out

Yana haɓaka daidaituwa da daidaitawa kuma yana samun bugun jini

A. Daga matsayin katako na dabino, lanƙwasa gwiwoyi da tafiya hannu da baya, zuwa zuwa tsaye

B. Ci gaba ta hanyar haɗa motsi biyu na farko (Standing Roll Down + Plank) zuwa jere guda, yana dawowa don tsayawa kafin maimaita kowane lokaci.

C. Lokacin dawowa daga cikin katako, durƙusa gwiwoyi da zurfi fiye da da, don haka kuna cikin ƙarin matsayi. Maimaita na minti 1.

Rocking Runners Lunge

Mobilizes kuma yana inganta sassauci a cikin haɗin gwiwa

A. Mataki ƙafar dama gaba zuwa cikin huhun mai gudu tare da yatsa a ƙasa kusa da ƙafa da gwiwa na hagu a mike kuma a ɗaga a baya. Ya kamata gwiwa ta gaba ta kasance kai tsaye akan idon sawu. Tsaya a nan na ɗan lokaci, jin shimfiɗa a cikin ƙwanƙwasa kwatangwalo na dama.

B. Canza kwatangwalo a baya yayin da kuke daidaita gwiwa ta gaba, mai lankwasa kafa don haka yatsun kafa suna nunawa zuwa rufi. Duban diddige na hagu zuwa ƙasa.

C. Mayar da motsi kuma komawa cikin huhu na mai gudu. Maimaita na 30 seconds a dama, sannan 30 seconds a hagu.

Dari Daya

Yana samun iskar oxygen da ke gudana kuma yana haɗawa da numfashi don haɓaka wurare dabam dabam

A. Kwanta a baya tare da gwiwoyi a matsayi na tebur (ƙafafun sun durƙusa a gwiwa a kusurwar digiri 90 tare da gwiwoyi kai tsaye a kan kwatangwalo, shins a layi daya zuwa bene). Kuna iya miƙa ƙafafunku kai tsaye a kusurwar digiri 45 don ƙarin ƙalubale.

B. Bringauki makamai tare har zuwa sama

C. Lanƙwasa kai, wuya, da kafaɗa daga bene, kawo hannuwanku zuwa gaɓar ku, kuna shawagi daga ƙasa

D. Kula da matsayin "crunch" yayin da kuke bugun madaidaiciyar makamai sama da ƙasa kusa da kwatangwalo a cikin ƙarami, kewayon inci 1-2. Inhale don ƙidaya biyar, sannan fitar da numfashi don ƙidaya biyar. Wannan wakili ɗaya ne. Yi 10 reps.

Criss-Cross Slow

Taimakawa yana inganta aikin tsarin narkewa

A. Tare da kafafu a matsayin tebur, sanya hannaye a bayan kai, lanƙwasa kai, wuya, da kafadu daga ƙasa.

B. Mika ƙafar dama kai tsaye a kusurwar digiri 45 daga bene. Juyawa zuwa hagu yayin da kuke ƙoƙarin kawo hannun dama zuwa gwiwa na hagu.

C. Sauya ta hanyar miƙa ƙafar hagu mai tsawo, karkatarwa zuwa kishiya, gefen dama, kawo kafada ta hagu zuwa gwiwa mai lanƙwasa. Wannan wakili ɗaya ne. Ci gaba da waɗannan motsi a hankali da sarrafawa, kamar yadda manufar ta fi game da motsi ta hanyar cikakken motsi da ƙasa game da reps. Yi 6 reps.

Swan

Yana shimfiɗa ciki kuma yana ƙara motsi da sassauci a cikin kashin baya

A. Gungura kan ciki kuma sanya hannayenku a ƙasa a gaban kafadu, gwiwar hannu sun lanƙwasa.

B. Latsa cikin hannaye buɗe zuciya da shigowa cikin ƙaramar kashin baya na thoracic (ƙananan lanƙwasa a tsakiyar baya), gwiwar hannu suna ɗan lanƙwasa. Ci gaba da aiki don kare ƙananan baya daga hauhawar jini.

C. Sauke kirji a ƙasa don komawa matsayin farawa. Wannan wakili ɗaya ne. Yi 3 reps.

Matsayin Yaro

Buɗe ƙananan baya, kwatangwalo, da kafadu kuma kuyi aiki azaman ɗan lokaci don ɗan dakata don saita burin ku na ranar.

A. Fitowa daga Swan, danna kwatangwalo baya zuwa diddige, zagayawa baya baya da kai kashin wutsiya zuwa kasa tsakanin diddige.

B. Ɗaga ƙirji ku zo zuwa matsayi huɗu akan kowane huɗu, durƙusa gwiwoyi, tafiya hannu zuwa ƙafafu, ku zo tsaye. Riƙe 2 cikakken numfashi.

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