Mafi kyawun motsa jiki na Cardio don Haɗawa cikin Ayyukan Gidanku - Bayan Gudun

Wadatacce

• Muhimman Fa'idodin Ayyukan Cardio
• Sau nawa ya kamata ku yi motsa jiki na Cardio?
• Mafi kyawun Motsa jiki na Cardio don Yi a Gida
• Jump Squats
• Masu hawan dutse
• Masu saurin gudu
• Gudun Bango
• Jump Rope Tsallake
• Kettlebell ko Dumbbell Swings
• Makoki
• Latsa Hannu Daya-daya
• Tafe Taps
• Burpees
• Manyan Gwiwoyi
• Froggers
• Shuffles na gefe
• Tsalle Jacks
• Tsugunnawa
• Bita don

Sai dai idan kun mallaki keken Peloton, da gaske ku ji daɗin murɗa layin a unguwarku, ko kuma ku sami damar yin amfani da elliptical ko ƙwanƙwasa na abokinku, aikin cardio na iya zama da wahala don dacewa da tsarin motsa jiki na yau da kullun. Kuma wannan yana sa ya zama mai sauƙi musamman a saka mai ƙonawa ta baya.

Amma tare da motsa jiki dozin ko ma sauƙaƙe, zaku iya shiga cikin motsa jiki, motsa jiki mai zufa ba tare da saka hannun jari a cikin manyan kayan aiki ko barin jin daɗin gidan motsa jiki na gida (aka falo). Anan, ƙwararrun masu ba da horo suna bayyana mafi kyawun motsa jiki na cardio don ƙarawa zuwa tsarin ku, tare da fa'idodin kiwon lafiya na cardio wanda zai gamsar da ku yin su da fari.

Muhimman Fa'idodin Ayyukan Cardio

Koyarwar Cardiorespiratory (aka cardio) ta ƙunshi motsa jiki waɗanda ke taimakawa ƙarfafawa da ƙarfafa zuciya da huhu, in ji Melissa Kendter, mai horar da ACE, ƙwararriyar horarwa, da kuma Kocin Tone & Sculpt. "Suna sanya buƙatu akan tsarin kuzarin ku, suna haɓaka bugun zuciyar ku, samun bugun jinin ku, kuma suna taimakawa tsarin siginar jini - huhu da zuciyar ku - yin aiki sosai don isar da iskar oxygen zuwa tsoka," in ji ta. "Wannan, bi da bi, zai sa ku kasance cikin ƙoshin lafiya da yin abubuwa da yawa ba tare da yin gajiya ko gajiya ba." Kuma wannan fa'ida ta shafi ciki kuma waje dakin motsa jiki, in ji Kendter. Ta hanyar haɗa horon cardio akai-akai a cikin tsarin motsa jiki, ba za ku buƙaci irin wannan dogon numfashi a tsakiyar wasan ƙwallon kwando ba, bayan hawan matakala, ko yayin tafiya zuwa ko daga motar ku don kawo kayan abinci. shiga gidan ku, ta ce. (Mai alaƙa: Shin yakamata ku kasance kuna yin Cardio mai azumi?)

Hakanan akwai fa'idar tunani don yin cardio, godiya ga wannan hanzarin endorphins da kuke samu bayan kammala shi (yi tunani: "babban mai gudu" da kuke ji bayan 5K), in ji Danyele Wilson, mai ba da horo na NASM, babban mai koyar da HIIT, da Tone & Sculpt kocin. "Kuna cim ma wani abu wanda ba shi da sauƙi kuma ba lallai ne ku so ku yi ba, don haka akwai wannan jin daɗin abin da ke ba ku ƙarfin da kuzarin halitta," in ji ta.

Sau nawa ya kamata ku yi motsa jiki na Cardio?

Don nuna duk fa'idodin kiwon lafiya na cardio ya bayar, duka Ƙungiyar Zuciya ta Amurka da Cibiyoyin Kula da Cututtuka da Cututtuka sun ba da shawarar yin mintuna 150 na matsakaicin ƙarfin motsa jiki, mintuna 75 na ayyukan motsa jiki mai ƙarfi, ko haɗin duka kowane mako. Hanya mai sauƙi, amma mai tasiri don auna ƙarfin motsa jiki shine gwajin magana, in ji Kendter. "A lokacin cardio mai matsakaici, za ku iya magana, amma ba za ku iya rera waƙa ba," in ji ta. "An inganta bugun zuciyar ku da numfashin ku, amma ba sosai don ku daina huci gaba ɗaya. A lokacin wannan ƙarfin hali, kawai za ku iya yin magana da 'yan kalmomi a lokaci guda, idan ma gaba ɗaya."

FTR, ba lallai ne ku tilasta kanku ba don turawa ta hanyar motsa jiki na HIIT wanda zai bar ku da numfashi idan ba wannan ne jam ɗin ku ba. "Yana game da nemo abin da kuke so da abin da za ku iya bi da kuma yadda za ku iya dacewa da shi a cikin jadawalin ku a cikin mako," in ji Kendter. Idan kun fi son yin yawo cikin gaggauce, yin iyo a cikin tafki, yin gudu a kusa da shinge, ko yin tafiye-tafiye fiye da yin motsa jiki na cardio a cikin gidan motsa jiki, wato NBD, yarda Kendter da Wilson.

Mafi kyawun Motsa jiki na Cardio don Yi a Gida

Don samun kashi na cardio na yau da kullun a gida, gina kewaye na minti 20 zuwa 30 tare da wasu motsi na ƙasa, wanda Kendter da Wilson suka ba da shawarar a matsayin mafi kyawun motsa jiki na cardio. Jerin ya haɗa da duka motsa jiki da motsa jiki waɗanda ke buƙatar wasu kayan aikin haske, kamar igiyar tsalle, kettlebell, da saitin dumbbells.

Yana iya ba da farko ji kamar kuna samun huhun huhu da tsarin jijiyoyin jini yana aiki yayin mafi kyawun motsa jiki na cardio, amma, "Duk lokacin da kuke motsa juriya da sauri, zan ce ƙimar zuciyar ku za ta hau sama. " in ji Wilson. Tabbas, nau'i kuma yana da mahimmanci, don haka kada ku yi jifa da kettlebells a cikin iska don gudun gudu. Madadin haka, rage lokacin hutun ku gajarta don kiyaye ƙarfi sosai, in ji ta.

Kodayake ana ɗaukar waɗannan motsi mafi kyawun motsa jiki na cardio, wasu suna ƙalubalanci fiye da huhun ku da zuciyar ku. Misali, "masu tseren kankara suna ba da kansu ga wasu fa'idodin banda kawai samun ƙarfin zuciyar ku," in ji Wilson. "Suna ƙara ƙarfin ƙananan jikin ku, ƙarfin a kaikaice, da ikon gefe, yayin da masu hawa dutsen ke taimaka muku samun babban aiki, haka nan." Hakazalika, tsallake igiyar tsalle tana tilasta muku yin aiki akan daidaitawa, kuma kettlebell swings wani ƙaramin tasiri ne wanda ke haɓaka ƙarfin kwance, in ji ta.

Yadda yake aiki: Akwai ƴan hanyoyi da za ku iya zaɓar mafi kyawun motsa jiki na cardio a ƙasa kamar yadda kuke so, sannan Yi kowane motsa jiki na cardio 15 da ke ƙasa na daƙiƙa 30, sannan bayan daƙiƙa 30 na hutawa. (Idan ba za ku iya ba da duk abinku ba yayin lokacin aiki, gwada daƙiƙa 20 na aikin da daƙiƙa 40 na hutawa a maimakon haka.) sake zagaya su don motsa jiki na mintuna 30.

Za ku buƙaci: Igiya mai tsalle, kettlebell, da saiti mai haske zuwa matsakaici na dumbbells, ya danganta da mafi kyawun motsa jiki na cardio da kuka zaɓa don haɗawa a cikin da'irar ku.

Jump Squats

A. Tsaya tare da ƙafar kafada a ware, hannaye a haɗe a gaban kirji, da ƙasa zuwa cikin tsugunne.

B. Fashewa sama zuwa sama, tsalle kamar yadda za ku iya. Tabbatar yin tuƙi ta diddige ba yatsun kafa ba. Bayan sauka, nan da nan ku tsuguna. Maimaita.

(Ƙaunar tsalle-tsalle masu tsalle-tsalle? Ƙara tsalle-tsalle na akwatin zuwa aikin motsa jiki na yau da kullum zuwa sama.)

Masu hawan dutse

A. Fara a cikin babban matsayi na katako tare da kafadu sama da wuyan hannu, yatsunsu a warwatse, ƙafar ƙafar ƙafa, da nauyi a kan ƙwallon ƙafa. Jiki yakamata ya samar da madaidaiciyar layi daga kafadu zuwa idon sawu.

B. Tsayawa lebur baya da kallo tsakanin hannaye, ainihin takalmin gyaran kafa, ɗaga ƙafa ɗaya daga ƙasa, da sauri tuƙi gwiwa zuwa ƙirji.

C. Koma kafa don farawa da maimaitawa tare da sauran kafa. Saurin canza gwiwoyin tuƙi zuwa ƙirji kamar mai gudu.

Masu saurin gudu

A. Fara tsayawa da ƙafar hagu. A cikin motsi guda ɗaya, tsalle zuwa dama kuma canza nauyin jiki zuwa ƙafar dama.

B. Yayin canza nauyin jiki, aika hips baya kuma kai hannun hagu zuwa bene da ƙafar dama a baya ta hagu. Ci gaba da bangarori dabam dabam.

Gudun Bango

A. Tsaya suna fuskantar bango tare da faɗin ƙafafu daban-daban. Sanya hannaye a saman kafada a tsayin kafada a matsayi na sama. Juya har sai jiki ya kasance a kusurwa 45-digiri.

B. Kawo gwiwoyi ɗaya zuwa kirji a wuri mai farawa, sannan da sauri maye gurbin kafafu kamar ƙoƙarin wucewa ta bango.

Jump Rope Tsallake

A. Hop ci gaba da tafiya cikin sauri. Rike kafaɗun kafaɗun ƙasa da baya, ɗaga kirji, da ƙasa a hankali. Swing igiya da wuyan hannu, ba makamai ba.

(Idan kana karya gumi a wuri mai matsewa, musanya daidaitaccen igiyarka da mara igiyar waya don kiyaye ka daga karya sh*t.)

Kettlebell ko Dumbbell Swings

A. Tsaya tare da ƙafafu nisan faɗin kafada da kettlebell ko dumbbell ɗaya a ƙasa game da ƙafa a gaban yatsun ƙafa. Hinging a kwatangwalo da kiyaye kashin baya mai tsaka tsaki (babu zagaye na baya), tanƙwara ƙasa kuma ku kama hannun kettlebell ko gefe ɗaya na dumbbell da hannu biyu.

B. Don fara juyawa, numfasawa da ɗaga nauyi baya da sama tsakanin kafafu. (Ƙafãfunku za su mike kaɗan a wannan matsayi.)

C. Karfin iko ta kwatangwalo, fitar da numfashi da sauri kuma tashi tsaye da jujjuya nauyi zuwa matakin ido. A saman motsi, ainihin da glutes yakamata suyi kwangila.

D. Koma nauyin baya baya da sama a ƙarƙashinka. Maimaita.

Makoki

A. Tsaya tare da faɗin ƙafar ƙafa. Riƙe dumbbell a kowane hannu kusa da cinya, dabino suna fuskantar ciki.

B. Tsaya takalmin ƙwallon ƙafa, sannan a ɗora ƙuƙwalwar baya, rage dumbbells zuwa tsakiyar cinya. Na gaba, a lokaci guda daidaita kafafu kuma a ja dumbbells a tsaye, jujjuya gwiwar hannu a ƙasa don kama dumbbells a tsayin kafada a cikin kwata squat. Tsaya Wannan shine farkon matsayi.

C. Tsayar da gindin, madaidaiciyar gwiwar hannu, da kirji a gaba, zama yana jujjuyawa zuwa ƙasa.

D. A kasan tsugunnawa, danna diddige a cikin ƙasa don daidaita kafafu yayin danna dumbbells sama. Wakilin ya cika lokacin da kafafu suka miƙe kuma dumbbells suna kai tsaye a kan kafadu, an matsa biceps akan kunnuwa.

E. Ƙananan dumbbells baya zuwa kafadu yayin da suke saukowa cikin tsugunne don fara wakilci na gaba.

(BTW, kuna iya yin mafi kyawun motsa jiki na zuciya tare da barbell, kettlebells, ko ƙwallon magani.)

Latsa Hannu Daya-daya

A. Tsaya da ƙafafu da fadi da gwiwoyi masu taushi. Riƙe dumbbell a hannun dama, tare da hannun dama a cikin matsayi na matsayi (gwiwar hannu a buɗe zuwa tarnaƙi a matakin kafada). Rike hannun hagu a gefe.

B. Brace core kuma mika hannun dama kai tsaye.

C. Sannu a hankali ƙasan gwiwar hannu don komawa don farawa. Kammala saitin kuma maimaita zuwa gefen hagu.

Tafe Taps

A. Tsaya fuskantar matakala, akwati, ko kettlebell. Gudu a wuri, danna yatsun dama, sannan yatsun hagu, a saman abin. Maimaita, madaidaicin ƙafafu.

Burpees

A. Tsaya tare da ƙafafu da faɗin kafada, nauyi a diddige, da hannaye a gefe.

B. Tura hips baya, durƙusa gwiwoyi, da ƙasan jiki zuwa squat.

C. Sanya hannaye a ƙasa kai tsaye a gaban, kuma a ciki kawai, ƙafafu. Canja nauyi akan hannu.

D. Tsalle ƙafafunku don komawa ƙasa a hankali akan ƙwallan ƙafa a cikin yanayin katako. Jiki yakamata ya samar da madaidaiciyar layi daga kai zuwa diddige. Yi hankali kada a bar baya ko saggu ya tsaya a cikin iska.

E: (Na zaɓi) Ƙarƙasa zuwa sama ko ƙasan jiki har zuwa ƙasa, kiyaye ainihin tsuntsu. Matsa sama don ɗaga jiki daga ƙasa kuma komawa zuwa matsayi na katako.

F: Tsalle ƙafa gaba don haka su sauka ƙasa da hannu.

G: Kai makamai sama da fashewa sama sama.

H: Ƙasa. Nan da nan ƙasa baya cikin squat don wakilai na gaba.

(An danganta: Yadda ake yin Burpee the Dama Hanya)

Manyan Gwiwoyi

A. Tsaya da ƙafar ƙafar ƙafa baya da makamai a tarnaƙi. Tsayar da kafaɗun kafaɗun ƙasa da baya, ɗaga kirji, da maƙasasshe, ɗaga ƙafa ɗaya daga ƙasa da hanzarta fitar da gwiwa zuwa kirji.

B. Koma kafa don farawa da maimaitawa tare da sauran kafa. Saurin canza gwiwoyin tuƙi zuwa ƙirji kamar mai gudu.

Froggers

A. Tsaya tare da ƙafafu da faɗin kafada, nauyi a diddige, da hannaye a gefe.

B. Tura hips baya, durƙusa gwiwoyi, da ƙasan jiki zuwa squat.

C. Sanya hannu a ƙasa kai tsaye a gaban, kuma a ciki kawai, ƙafafu. Canja nauyi akan hannu.

D. Tsalle ƙafafunku don komawa ƙasa a hankali akan ƙwallan ƙafa a cikin yanayin katako. Jiki yakamata ya samar da madaidaiciyar layi daga kai zuwa diddige. A kula kada a bar baya ya yi sahu ko gindi ya tsaya a cikin iska.

E: Tsalla ƙafafu gaba don su sauka a waje da hannaye, kuma su riƙe ƙaramin matsayi. Maimaita.

Shuffles na gefe

A. Tsaya tare da ƙafar ƙafar ƙafa baya, gwiwoyi sun lanƙwasa, kuma nauyi ya koma cikin kwatangwalo. Shiga ciki.

B. Tsayar da kirji a layi tare da gwiwoyi, matsawa daga ƙafar hagu da shuffle zuwa dama. Ci gaba da turawa daga ƙafar hagu don matakai biyar. Tsaya kuma maimaita a gefe.

Tsalle Jacks

A. Tsaya tare da ƙafafu tare da hannu a gefe.

B. Tsalle cikin iska, raba ƙafafu da ɗaga hannu sama. Ƙasa tare da ƙafar ƙafar ƙafa baya, sannan tsallake ƙafafuwa tare tare da ƙananan makamai zuwa tarnaƙi. Wannan wakili ɗaya ne.

Tsugunnawa

A. Fara a cikin yanayin lunge tare da ƙafar dama a gaba kuma gwiwoyi biyu sun lanƙwasa a kusurwoyin digiri 90, don tabbatar da cewa gwiwa ta dama ba ta wuce idon kafa.

B. Rage ƙasa da inci 1 zuwa 2 don samun ƙarfi, tura ƙasa, da tsalle sama, juyawa kafafu sama. Ƙasa a hankali a cikin huhu tare da ƙafar hagu a gaba. Wannan wakili ɗaya ne.

C. Da sauri maimaita, canza kafafu kowane lokaci.

Bita don