Mafi kyawun Tsare-tsare don Kowane Ajin Jiyya

Wadatacce

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Muna samun shi: safe ne super aiki. Kuma idan kun sami damar isa kan ku zuwa ɗakin motsa jiki na motsa jiki kafin aiki, wataƙila kun yi rajista don sabon ɗalibin da za ku iya sarrafawa kuma har yanzu kuna zuwa ofis akan lokaci. (Tashi daga gado tare da wannan Waƙar Waƙoƙin Safiya na No-Fail!)

Amma idan kun tsallake 'yan mintocin ƙarshe na ajinku (waɗancan mahimman lokutan sanyi da shimfidawa) don zama na farko a cikin shawa, kuna yiwa jikinku babban ɓarna, in ji masana motsa jiki. Haka yake don yin ducking daga aji na bayan aiki da wuri don dawowa gida cikin lokaci don yin abincin dare, ko kuma kawai kama wasan kwaikwayon da kuka fi so.

"Duk lokacin da kuke yin kwangilar tsokoki, kuna buƙatar mikewa," in ji mai horar da jama'a na Albuquerque da kocin lafiya Mindy Caplan. Ko wacce hanyar da kuka fi so don yin gumi, ga mahimman motsinku na bayan aji.

Bayan Class Spin ko Kickboxing

Lokacin da kake kan babur, jikinka yana jingine gaba, yana maimaita yanayin da kake da shi a tsawon yini (wanda yake kan madannai, yana kallon wayar salula). Hakanan azuzuwan dambe suna da ku a matsayi na gaba. Don haka tabbatar da hana hakan ta hanyar sanyaya kai tare da lanƙwasa baya, in ji mai ba da horo kuma wanda ya kafa Minardi Training Jimmy Minardi. Raaga hannayenku don biceps su kasance ta kunnuwanku, hannayenku suna daidaita da juna, kuma tafukanku suna fuskantar juna. Ɗaga hannuwanku da babba baya sama da baya, kallon baya, yayin da kuke riƙe ƙasa gwargwadon yiwuwa tare da ƙafafunku.

Bayan Gudu

Ko kuna gudu da kanku, tare da rukuni, ko kuma a cikin aji, jariri mai farin ciki shine BFF bayan gumi, in ji Minardi. Wannan saboda yana buɗe kwatangwalo, wanda gudu zai iya yin matsi sosai.

Bayan CrossFit ko Aiki Ƙananan Jiki

Ayyukan CrossFit suna tura manyan tsokoki a cikin butt da ƙafafun ku. Don haɓaka wurare dabam dabam da rage ciwon tsoka bayan duk wani motsa jiki wanda ke sanya matsi a jikin jikin ku, Minardi yana ba da shawarar yin juzu'i, kamar tsayawar kafada. (Masu gudu zasu amfana da wannan kuma).

Bayan Ab Abga

Wataƙila ba za ku yi tunani game da shimfiɗa ƙoshin ku ba, amma bayan babban aji kuna so ku shimfiɗa gaban jikin ku, obliques ɗin ku, da jujjuyawar hip, wanda zai taimaka wa baya baya, in ji Caplan. Fara tare da hoton maciji sannan kuma wasu murɗaɗɗen ƙarya (a bayanku, bari gwiwoyinku su faɗi zuwa hagu yayin da kanku ke juyawa zuwa dama, sannan juyawa). Sannan yi lanƙwasa a gaba (tare da ƙafafunku a gabanka da ƙafafunku suna lanƙwasa, kai zuwa yatsun yatsunku).

Horon Ƙarfafawa

Idan aikin motsa jikin ku ya fi mayar da hankali ga jiki, tabbatar kun haɗa kirji da kafada a cikin sanyin ku, in ji Caplan. Gwada shimfida ƙofa, kamar wannan sigar mai ɗauke da makamai ɗaya, ko mai buɗe kirji mai sauƙi (ƙulla hannayenku a bayanku kuma ku ɗaga hannayenku ƙasa da wuyan kafadunku tare).

Sau ɗaya a mako

Idan kun kasance ƙungiyar motsa jiki na yau da kullun, gwada kuma dace da yoga cikin ayyukanku na yau da kullun aƙalla sau ɗaya a mako, in ji Caplan. Za ku gina sassauci da ƙarfi don taimaka muku kiyaye ku ba tare da rauni ba, kuma idan kun zaɓi nau'in salon wasan motsa jiki, har ma kuna iya shiga motsa jiki na cardio. (Ana buƙatar ƙarin dalili don zuwa aji? Duba waɗannan Ridiculously Hot Guys Yin Yoga.)

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