The Cardio-Boosting Bodyweight Workout Kuna Iya Yi Ko'ina

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Motsa jiki shine hanya mafi sauƙi, mafi arha don haɓaka bugun zuciya da ƙarfi. Yi motsin aikin da jikin ku ke yi a zahiri, kuma ku sami fa'ida a cikin sauran ayyukan motsa jiki, da kuma cikin rayuwar yau da kullun. Akwai burbushin bugu na zuciya na yau da kullun, jacks plank, da ƙuƙumman keke. Amma mafi kyawun abubuwan yau da kullun na nauyin jiki suna canza abubuwa ta hanyar ƙara motsi da ba ku gwada ba. Yi alƙawarin sabon tsarin motsa jiki kuma kalli yadda jikin ku ke canzawa. (Wannan Kalubale na Jiki na kwanaki 30 zai canza komai.)

Motsa jiki da ke ƙasa zai taimaka muku gina tsoka kuma kuyi aiki gaba ɗaya cikin ƙasa da mintuna 20. (Kuna son ƙarin aiki mai mahimmanci ba tare da haɗe -haɗe ba? Gwada wannan babban aikin motsa jiki wanda ya fi ƙarfin gaske.) Lokacin da kuka shirya yin gumi, latsa wasa ku fara.

Bayanin motsa jiki: Yi kowane motsi na daƙiƙa 30. Babu kayan aikin da ake buƙata, don haka zaku iya shiga cikin ɗumama kai tsaye. Samun jininka yana gudana tare da tsalle tsalle, shimfidar T-spine, cat/saniya, da da'irar hannu. Fara sashe na farko: hops na gefe-zuwa-gefe, ƙwanƙwasa butt, laushin gefe don taɓawa, tsalle tsalle, ƙafar ƙafa ɗaya, da maimaita jerin. Sashe na biyu: Tsaye da yatsan yatsan yatsa, faffadan tsutsa mai fadi, jacks na plank, fitillun yatsan yatsan hannu, ƙuƙumman keke, da maimaitawa. Ƙare tare da jerin na uku don rufewa a cikin ƙonawa: tsayin kafada zuwa yatsan yatsa, gyare -gyaren burpees, gudu a wuri, jujjuya huhu, da jujjuyawar gwiwa (da maimaitawa).

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Kuna sha'awar ƙarin azuzuwan bidiyon motsa jiki na gida? Akwai dubban motsa jiki, yoga, zuzzurfan tunani, da kuma azuzuwan dafa abinci lafiya suna jiran ku akan Grokker.com, hanyar kan layi mai tsayawa kan layi don lafiya da lafiya. Ƙari Siffa masu karatu suna samun ragi na musamman-sama da kashi 40 cikin ɗari! Duba su yau!

Ƙari dagaGrokker

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