Bob Harper Mafi Kyawun Kayan Aiki, Jimlar-Jiki, Aiki Duk Inda

Wadatacce

• Bob Harper's No-Equipment Core Blaster Workout
• Turawa
• Masu hawan dutse
• Jirgin Sama
• Zauna
• Huta
• Bita don

Yi tafiya cikin kowane gidan motsa jiki mai girman gaske kuma akwai ƙarin nauyi da injina fiye da yawancin mutane sun san abin da za su yi. Akwai kettlebells da makada na juriya, igiyoyin yaƙi, da ƙwallayen Bosu-kuma wannan shine kawai ƙarshen ƙanƙara na kayan aikin motsa jiki. Duk da yake duk wannan kayan aikin tabbas na iya ƙalubalantar jikin ku da ƙarfin ku ta sabbin hanyoyi, ba dole ba ne ku yi galaba akan aikinku na yau da kullun don shiga cikin wayo, motsa jiki mai tasiri. A zahiri, akwai “yanki” guda ɗaya kawai da kuke buƙata: jikin ku.

Motsa jiki mai nauyi shine tushen kowane motsa jiki. Wannan shine ainihin dalilin da yasa Bob Harper, mai ba da horo, halayen dacewa na TV, kuma marubucin sabon littafin Abincin Super Carb, ya zaɓi motsa jiki mai sauƙi guda huɗu a matsayin motsa jiki na motsa jiki don jimlar motsa jiki wanda ya mai da hankali musamman kan fashewar zuciyar ku da haɓaka ƙimar zuciyar ku. (Mai dangantaka: Kalubalen Cardio HIIT na Kwanaki 30 wanda aka ba da tabbacin inganta ƙimar zuciyar ku)

Harper ya ce "Ana iya yin wannan motsa jiki kowane lokaci, ko'ina, ba tare da kayan aiki ba, don haka yana da sauƙin shiga cikin kwanakin ku komai yawan aiki," in ji Harper. Me yasa waɗannan darussan, musamman? "Suna kaiwa ga dukkan manyan kungiyoyin tsoka kuma suna ba da babban motsa jiki na zuciya," in ji shi. Abin da ya fi haka, za ku yi mamakin jin daɗin sanin cewa kowane ɗayan waɗannan nauyin jiki yana motsawa a kan tsokoki na tsakiya daga kusurwoyi daban -daban, don haka zaku iya datse waɗancan ɓoyayyun kuma ƙara jimiri a lokaci guda.

"Haɗin motsa jiki na sama da ƙasa, tare da motsi na aiki, yana sa wannan ya zama hanya mai wahala amma mai sauri da tasiri don horarwa," in ji Harper.

Ana buƙatar gyara? Harper yana raba yadda za'a iya canza kowane motsa jiki don ku iya kammala da'irar lafiya. Idan kana so ka ƙara ƙarfin waɗannan motsa jiki na jiki, haɓaka ta hanyar ƙara ma'auni: Riƙe dumbbell yayin squats ko amfani da ma'aunin idon sawu lokacin yin hawan dutse. Hakanan zaka iya ƙara wahalar zama na gargajiya ta hanyar ɗora hannuwanku a bayan kai maimakon ƙetare a gaban kirjin ku.

Bob Harper's No-Equipment Core Blaster Workout

Yadda yake aiki: Da'irar tana bin ƙirar AMRAP (zagaye da yawa gwargwadon yiwuwa). Kammala kowanne daga cikin darussan da ke tafe, cikin sauri da sauri don kammala wakilan da aka ba su. Matsar kai tsaye daga motsa jiki ɗaya zuwa na gaba ba tare da tsayawa ba, sannan ku huta kamar yadda ake buƙata (yi hankali kada ku bari ƙimar zuciyar ku ta ragu sosai) kafin fara sake zagaye. Manufar ita ce a kammala yawan zagaye na kewaye kamar yadda zai yiwu a cikin mintuna 20 ko 30 (gwargwadon tsawon lokacin da kuke son motsa jiki ya kasance).

Turawa

10 reps

Gyara: a kan gwiwoyi

Masu hawan dutse

20 reps

Gyara: rage gudu; ɗaga hannaye akan kujera ko mataki

Jirgin Sama

10 reps

Gyara: madadin huhu

Zauna

20 reps

Gyara: ƙaramin motsi

Huta

Neman dabaru kan yadda za ku kara kuzari da murmurewa daga ayyukanku? Duba EatingWell.com don girke-girke guda biyu daga sabon littafin Harper-Greek yogurt parfait don kuzarin motsa jiki kafin motsa jiki da kuma abin sha mai ɗanɗano mai ɗanɗano na almond don ba tsokoki su dawo da su bayan motsa jiki.

Bita don