19 Motsa jiki na Cardio Zaka Iya Yi a Gida

Wadatacce

• Mai farawa yana motsawa don farawa
• Babban gwiwoyi
• Kwallan kafa
• Shuffles na gefe
• Kaguwa tafiya
• Tsayayye karkace crunch
• Gudun kankara
• Tsalle jacks
• Kafan yatsu
• Matsakaici matsakaici don haɓaka ƙarfi
• Tsugune tayi tsalle
• Tsayayyen yatsun kafa na tabawa
• Falo falo
• Kwalin tsalle
• Katakan katako
• Ci gaba yana motsawa don kiyaye abubuwa masu ban sha'awa
• Masu hawan dutse
• Tsalle-tsalle mai tsalle-tsalle
• Tsalle diagonal
• Takaddun juyawa
• Burpees
• Ja jiki inchworm
• Yadda ake samun mafi kyawun motsa jiki
• Tsaro la'akari
• Layin kasa

Motsa jiki, wanda aka fi sani da motsa jiki ko motsa jiki, yana da mahimmanci don ƙoshin lafiya. Yana sanya bugun zuciyar ka, yana sanya maka jini da sauri. Wannan yana ba da ƙarin iskar oxygen cikin jikin ku, wanda ke kiyaye zuciyar ku da huhun ku lafiya.

Motsa motsa jiki na yau da kullun na iya taimaka maka rage nauyi, samun bacci mai kyau, da rage haɗarin kamuwa da cuta mai ɗorewa.

Amma yaya idan ba za ku iya fita waje don gudana na yau da kullun ba ko kuma ba ku son buga wasan motsa jiki? Har yanzu akwai sauran motsa jiki masu yawa da zaka iya yi a gida.

Mai farawa yana motsawa don farawa

Idan kun kasance sababbi ga bugun zuciya, waɗannan motsi zasu taimaka muku samun sauri.

Babban gwiwoyi

Wannan aikin ya ƙunshi gudana a wuri, saboda haka zaka iya yin shi ko'ina tare da ƙaramin sarari.

1. Tsaya tare da ƙafafunku tare da makamai a gefenku.
2. Kneeaga gwiwa ɗaya zuwa kirjinka. Asa ƙafarka kuma maimaita tare da sauran gwiwa.
3. Ci gaba da sauya gwiwoyi, yin famfo hannunka sama da kasa.

Kwallan kafa

Kullun Butt sune kishiyar babban gwiwoyi. Maimakon ɗaga gwiwoyinku sama, za ku ɗaga dugaduganku zuwa ga gindi.

1. Tsaya tare da ƙafafunku tare da makamai a gefenku.
2. Kawo diddige ɗaya zuwa ga gindi. Asa ƙafarka kuma maimaita tare da sauran diddige.
3. Ci gaba da sauya dunduniyarku da yin famfo da hannayen ku.

Shuffles na gefe

Shuffles na baya-baya suna kara yawan bugun zuciyar ku yayin inganta daidaituwa gefe da gefe.

1. Tsaya tare da ƙafafunku faɗi-nisa, gwiwoyi da kwatangwalo sun lankwasa Jingina kaɗan kaɗan ka ɗora kwatankwacinka.
2. Aga ƙafarka ta dama, tura ƙafarka ta hagu, ka matsa daidai yayin kiyaye fom naka.
3. Sanya ƙafafunku tare. Ci gaba shuffle zuwa dama.
4. Maimaita matakai iri ɗaya zuwa gefen hagu.

Don yin aiki daidai a ɓangarorin biyu, latse hagu da dama don daidai adadin sarari.

Kaguwa tafiya

Yin kaguwa shine hanya mai ban sha'awa don samun jinin ku. Hakanan yana ƙarfafa hannayenku na sama yayin aiki da baya, gwaiwa, da ƙafafu.

1. Zauna a ƙasa, gwiwoyi sun durƙusa kuma ƙafafu sun daidaita. Sanya hannayenku a ƙasa ƙarƙashin ƙafafunku, yatsun suna nuna gaba.
2. Aura kwatangwalo daga bene. “Yi tafiya” a baya ta amfani da hannuwanka da ƙafafu, kiyaye nauyi daidai rarraba tsakanin hannayenka da ƙafafunka.
3. Ci gaba da tafiya a baya don nisan da ake so.

Tsayayye karkace crunch

Wannan aikin motsa jiki yana da ƙananan tasiri kuma ya dace da masu farawa. Yayin da kake ɗaga gwiwoyinku, zaku shiga cikin tsokoki a ɓangarorinku.

1. Tsaya tare da ƙafafunku kafada-fadi baya. Sanya hannayenka a bayan kan ka, gwiwar hannu suna nuna waje.
2. Lanƙwasa zuwa dama, matsar da gwiwar hannunka na dama ƙasa da gwiwa dama.
3. Komawa zuwa wurin farawa. Maimaita a gefen hagu.

Gudun kankara

Motsi na gaba na wannan darasi yana kwaikwayon yadda skater ke motsawa. Don ƙalubale, ƙara tsalle lokacin da kake matsawa zuwa gefe.

1. Fara a cikin abinci mai lanƙwasa, gwiwoyi biyu a sunkuye da ƙafarka ta dama a bayyane a bayan ka. Lanƙwasa hannunka na dama ka miƙe hannunka na hagu.
2. Ture kafarka ta hagu, matsar da ƙafarka ta dama gaba. Kawo kafarka ta hagu a hankali a bayanka kuma canza hannaye.
3. Ci gaba da “skating” hagu da dama.

Tsalle jacks

Don aikin motsa jiki, ƙara a cikin wasu jacks masu tsalle. Wannan motsawar ta gargajiya tana aiki da jikin ku duka yayin haɓaka bugun zuciyar ku.

1. Tsaya tare da ƙafafunku tare da makamai a gefenku.
2. Yi lanƙwasa gwiwoyi kaɗan. Yi tsalle ka yada ƙafafunka fiye da faɗin kafada, ɗaga hannunka sama.
3. Tsalle zuwa tsakiya. Maimaita.

Kafan yatsu

Wannan aiki ne mai sauƙi, mara tasiri wanda za'a iya aiwatar dashi a kan hanya ko mafi ƙarancin matakala.

1. Tsaya gaban ƙwanƙwasa ko mataki. Huta ƙafa ɗaya a saman, yatsun suna kallon ƙasa.
2. Da sauri sauya kafafu don kawo dayan kafar saman. Ci gaba da canza ƙafa.
3. Yayin da kuka saba da motsi, motsa hagu ko dama yayin yin famfo na yatsu.

Matsakaici matsakaici don haɓaka ƙarfi

Yayin da kake gina juriya da ƙarfi, ci gaba zuwa waɗannan matsakaiciyar motsi.

Tsugune tayi tsalle

Matsayi na yau da kullun motsi ne na jiki wanda ke niyya ga ƙananan jiki. Ta ƙara tsalle, zaku iya juya shi zuwa aikin motsa jiki mai fashewa.

1. Fara tare da ƙafafunku kafada-fadi baya. Tanƙwara gwiwoyinku ka yi ƙasa kaɗan.
2. Doke hannunka baya. Sauri kaɗa hannunka sama zuwa tsalle.
3. Gentlyasa a hankali ta dawo cikin wani yanki. Maimaita.

Tsayayyen yatsun kafa na tabawa

Wannan aikin yana aiki da hannuwanku, ainihin, da ƙafafu, yana mai da cikakken motsawar motsa jiki.

1. Tsaya tare da ƙafafunku kafada kafada-nesa da kuma makamai a gefenku. Cearfafa zuciyar ku.
2. Iftaga ƙafarka ta dama a miƙe. Lokaci guda ɗaga hannunka na hagu sama sama, sama zuwa yatsun hannunka na dama.
3. Maimaita da kafar hagu da hannun dama.

Falo falo

Tsalle tsalle, wanda ya haɗu da tsalle-tsalle da daidaitattun huhu, zai sa zuciyar ku ta buga.

1. Fara a cikin abincin hanji, gwiwoyi biyu sun durƙusa a kusurwa 90-digiri. Nuna ƙafafunku gaba.
2. Braarfafa zuciyar ka, ja kafaɗunka, ka juya hannunka baya. Sauri kaɗa hannunka sama zuwa tsalle. Lokaci guda sauya kafafu.
3. Kasa a cikin abincin rana. Maimaita.

Kwalin tsalle

Tsallen akwatin motsa jiki ne na motsa jiki wanda yake nufin ƙananan jikinka, gami da gindi, cinyoyi, calves, da shins.

1. Tsaya a gaban akwatin gwiwa mai tsayi ko dandamali. Sanya ƙafafunku faɗin faɗin hip da makamai a gefunanku. Shiga zuciyar ka.
2. Lanƙwasa gwiwoyinku kuma ku juya gaba a kwatangwalo, ku kiyaye bayanku a kwance. Doke hannunka sama ka tsalle cikin akwatin da fashewa.
3. Kasa a hankali, jingina kaɗan kaɗan. Yi tsalle daga akwatin. Maimaita.

Katakan katako

Wannan aikin yana kama da jack jacking a kwance. Yana tilasta hannunka don tallafawa nauyi yayin da kake motsa ƙafafunka da sauri.

1. Fara a cikin katako tare da hannunka a ƙarƙashin kafadu kuma jikinka a madaidaiciya. Haɗa ƙafafunku tare.
2. Yi tsalle ka yada ƙafafunka fiye da faɗin kafada.
3. Koma baya zuwa katako kuma maimaita.

Ci gaba yana motsawa don kiyaye abubuwa masu ban sha'awa

Lokacin da ka shirya don ƙalubale, gwada waɗannan motsawar motsa jiki mai ci gaba. Kowane motsa jiki yana ƙunshe da mafi daidaituwa da motsa jiki da yawa.

Masu hawan dutse

Mai hawan dutse babban motsa jiki ne. Idan kun kasance sabon zuwa motsi, fara jinkirin kuma a hankali ku ɗauki saurin.

1. Fara a cikin katako tare da hannayenku a ƙarƙashin kafadunku kuma jikinku a madaidaiciya. Sanya ƙwanƙwan baya da takalmin ƙarfin zuciyar ku.
2. Dago gwiwa ta dama zuwa kirjin ka. Saurin canzawa, matsar da gwiwa ta dama daga kuma ɗaga gwiwa ta hagu a ciki.
3. Ci gaba da sauya kafafu.

Tsalle-tsalle mai tsalle-tsalle

Plank ski hops, ana kuma kiran sa masu tsalle-tsalle, hada katako da tsalle-tsalle masu juyawa. Juyin juyawa na tsalle zai kalubalanci ƙarfin ku da jimiri.

1. Fara a cikin katako tare da hannayenku a ƙarƙashin kafadunku kuma jikinku a madaidaiciya. Haɗa ƙafafunku tare.
2. Yi tsalle ƙafafunku zuwa dama, juyawa don kawo gwiwoyinku a wajen gwiwar gwiwar dama. Ci gaba da kafafu.
3. Koma baya cikin katako. Maimaita a gefen hagu.

Tsalle diagonal

Tsalle mai tsaka-tsalle yana ɗaukar tsalle tsalle zuwa matakin na gaba. Maimakon fuskantar gaba, zaku juya jikinku yayin kowane tsalle don ƙarin motsawar zuciya.

1. Fara cikin matsayin hanji, gwiwoyi biyu sun durƙusa a digiri 90. Juya jikinka izuwa kusurwar dama na ɗakin.
2. Braarfafa zuciyar ka, ja kafaɗunka, ka juya hannunka baya. Saurin juya hannunka sama, tsalle, da sauya kafafu.
3. Kasa a cikin lunge, tana fuskantar kusurwar hagu.
4. Ci gaba da tsalle da sauya kafafu.

Takaddun juyawa

Takaddun juyawa suna haɗuwa da tsalle-tsalle, tsugunno, da juyawar jiki. Tare, waɗannan motsi zasu ƙone tsokoki da bugun zuciya.

1. Fara tare da ƙafafunku da hannayenku tare.
2. Tsallaka zuwa tsugune, saukowa tare da durƙusa gwiwoyinku, ƙafafu faɗi fiye da faɗin kafada nesa, kuma yatsun kafa sun nuna kaɗan. Lokaci guda juya kugu, kai hannunka na dama sama da hannun hagu zuwa bene.
3. Tsalle cikin yanayin farawa kafin tsallewa zuwa cikin wani yanki, kai hannunka na hagu sama da hannun dama zuwa ƙasa.
4. Ci gaba da tsalle da sauya hannu.

Burpees

Burpee, wanda ya haɗa da tsalle-tsalle, tsalle, da turawa, zai shiga cikin jikin ku duka.

1. Tsaya tare da ƙafafunku kafada-fadi baya. Tsugunnawa tayi tareda sanya hannuwanta a kasa.
2. Tsalle ƙafafunku a cikin katako. Yi turawa daya.
3. Tsallake ƙafafunku cikin tsugunno. Tsalle sama, kai hannunka sama. Maimaita.

Ja jiki inchworm

A lokacin sanyin inuwa, motsin tafiya hannuwanku da ƙafafunku na gaba zai sanya zuciyar ku da tsokokin ku suyi aiki.

1. Tsaya tare da ƙafafunku tare. Yi ƙarfin zuciyar ka, lanƙwasa gaba a kwatangwalo, ka kai hannunka zuwa bene. Riƙe gwiwoyinku a madaidaiciya amma shakatawa.
2. Sanya yatsunku a ƙasa, kuna lanƙwasa gwiwoyinku a hankali. Shuka ƙafafunku kuma a hankali kuyi tafiya da hannayenku gaba cikin katako tare da hannayenku ƙarƙashin kafadunku.
3. Tiarfafa zuciyar ku kuma kuyi turawa ɗaya.
4. A hankali ka taka ƙafafunka zuwa hannayenka. Kai hannunka gaba ka maimaita.

Don sanya shi wahala, yi fiye da ɗaya turawa. Hakanan zaka iya tsallake turawa gaba ɗaya don sauƙin motsi.

Yadda ake samun mafi kyawun motsa jiki

Bi waɗannan nasihun don samun fa'idodin zuciya ba tare da samun rauni ba:

• Dumama. Fara kowane zama tare da dumi na minti 5 zuwa 10. Wannan zai kara kwararar jinin ku da kuma sassauta jijiyoyin ku, tare da rage kasadar rauni.
• Kwantar da hankali. Maimakon dakatar da motsa jiki kwatsam, rage gudu yayin mintuna 5 zuwa 10 na ƙarshe.
• Gayyaci aboki. Motsa jiki koyaushe yafi motsa jiki tare da aboki mai motsa jiki.
• Nemi na mintina 150. A tsawon mako, yi niyyar samun aƙalla mintina 150 na aiki matsakaici. Kuna iya yada wannan bayan lokaci ta hanyar yin zaman minti 30 na kwanaki biyar a mako.

Tsaro la'akari

Idan kun kasance sabon motsa jiki ko ba ku motsa jiki ba dan lokaci, yi magana da mai ba ku kiwon lafiya kafin fara sabon shirin. Zasu iya ba da jagora dangane da yanayin lafiyar ku da ƙimar lafiyar ku.

Hakanan ya kamata ku tuntuɓi mai ba ku idan kuna da:

• ciwon sukari
• hauhawar jini
• ciwon zuciya
• amosanin gabbai
• yanayin huhu
• raunin da ya gabata ko na yanzu

Wataƙila kuna buƙatar ɗaukar wasu matakai don motsa jiki lafiya.

Har ila yau yana da mahimmanci don ci gaba a hankali. Ta hanyar kara ƙarfi da sauri a hankali, za ku rage haɗarin rauni.

Layin kasa

Motsa jiki na motsa zuciyarka, huhu, da tsokoki cikin koshin lafiya. Kuma ba kwa buƙatar barin gidan ku don ƙara shi zuwa aikinku na yau da kullun. Kawai tuna dumi da fara jinkiri, musamman lokacin ƙoƙarin sabon motsi.