Hanyoyi 7 masu Sauƙi da Ƙirƙirar Motsa Jiki a Waje

Wadatacce

• 1. Wasa Ball
• 2. Chalaukaka Yanayin Ƙarfafawa
• 3. Gwada Wakilanku Kan Gudu
• 4. Sanya Ranar Fili
• 5. Yi Amfani da Siffofin Bayan Fage
• 6. Yi Babban Hali akan Duk Buɗe Patch
• 7. Zabi Zen Backdrop don Yoga ɗinku
• Bita don

Wataƙila kun zama zakara a yin burpees tsakanin kujera da teburin kofi a cikin watanni na hunturu masu sanyi, amma yanayin zafi yana nufin zaku iya buga ciyawa ko shimfida don motsa jiki tare da ɗan ƙaramin ƙafar ƙafa. Bayan karin sarari da iska mai kyau, yin motsa jiki a waje yana zuwa tare da fa'idodin lafiyar hankali da na jiki: Kimiyya ya nuna motsa jiki a waje yana kawar da damuwa, yana haɓaka yanayi, kuma yana sa motsa jiki ya ji "mafi sauƙi" fiye da idan kun yi a cikin gida.

Don samun duk fa'idodin, gwada waɗannan hanyoyin haɓaka don motsa jiki a waje. Aƙalla, za su sa ka ji kamar ƙaramin yaro a lokacin hutu kuma.

1. Wasa Ball

Tare da babban sararin sama, zaku iya jefa abubuwan da ba su da iyaka a ciki. "Idan kuna da kwando, wasan ƙwallon ƙafa, ƙwallon ƙwallon ƙafa, ko ƙwallon ƙafa, yi amfani da shi don wasan ƙwallon ƙwallon ƙafa," in ji Ashley Joi, mashahurin mai ba da horo kuma malami a aikace -aikacen motsa jiki na Centr. (Gwada wannan aikin motsa jiki na ƙwallon magani, alal misali.)

Direba daya da take son motsa jiki a waje: Tsaya rike kwallon da hannaye biyu, tsugunna kasa, sannan ta fashe yayin da kuke jefa kwallon sama da bayanku. Gudu don ɗauka, yi jujjuya zuwa inda kuka fara, kuma maimaita. (Mai alaƙa: Yadda ake amfani da ƙwallon motsa jiki - ƙari, waɗanda zaku iya siyayya a yanzu)

2. Chalaukaka Yanayin Ƙarfafawa

Bayan kulle-kullen ya fara a watan Maris da ya gabata, Claudia Lebenthal, mahaliccin gidan yanar gizo na wasan motsa jiki-Style na Wasanni, ya fara karbar bakuncin sansanin takalman da ke nesa da ita a bayan gidanta a New York, yana yin tozali da sunayen atisaye a kan babbar hanyarta a matsayin tashoshi 30 na biyu: tura- sama, tsugunawa, manyan gwiwoyi. Lebenthal ya ce "Mun gyara ma'aunai da kwalaben galan da jakunan wanki - duk abin da ya dace." (Ga yadda ake yin ma'aunin nauyi na gida don ɗaukar aikin motsa jiki zuwa mataki na gaba, da yadda za ku tsara motsa jiki da kanku.)

3. Gwada Wakilanku Kan Gudu

Lokacin da kuka fita kan madauki, yi amfani da shimfidar wuri don samun wasu motsa jiki masu ƙarfi. Lebenthal ya ce "Kuna iya yin tura-up-up ko tsomawa lokacin da kuka wuce benci, hawa sama a kan matakala, har ma da ɗigon juriya a cikin fakitin fanny ɗin ku don naɗa sandar sanda," in ji Lebenthal.

Gwada SPRI's Flat Bands (Sayi Shi, $ 10, walmart.com) don motsa jiki a waje da samun wasu #samun.

SPRI Flat Resistance Band Loop Kit, Fakitin $10.00 siyayya da Walmart

4. Sanya Ranar Fili

Takeauka daga mashahurin ɗan wasan motsa jiki na Crunch gym, in ji Elle Young, wani malamin motsa jiki na ƙungiyar wanda yanzu ke jagorantar aji a waje a Burbank, California, a kan Astroturf na garejin ajiye motoci na motsa jiki ya juya annex waje. "Haɗuwa ce ta atisaye na motsa jiki: carioca, wasan ƙwallon ƙafa, tsalle tsalle na kwando a tsaye, wasan ƙwallon ƙafa," in ji ta. Madubin motsa jiki (daƙiƙa 40 na aiki, sannan hutun sakan 20) tare da ƙalubale kamar yin mintuna biyu na squats don aikin motsa jiki na HIIT.

Wani abu yayi kuskure. An sami kuskure kuma ba a ƙaddamar da shigar ku ba. Da fatan za a sake gwadawa.

5. Yi Amfani da Siffofin Bayan Fage

"Yin amfani da bishiyoyi a matsayin anga don igiyoyin yaƙi ko tashoshin TRX hanya ce mai daɗi don motsawa, ciyawa na iya aiki azaman tabarma don hanyoyin horo na ƙasa," in ji Young.

Hyperwear yana ƙara ƙarami, Hyper Rope mai ƙafa 20 (Saya It, $370, amazon.com) wanda baya buƙatar anga, don haka zaka iya amfani dashi don motsa jiki a waje. Kuma Tsarin Gida na TRX (Saya Shi, $200, trxtraining.com) shima yana da zaɓin kofa idan ruwan sama ya kore ku a gida.

Hyperwear 20-Foot Hyper Rope $369.95 siyayya da Amazon Tsarin Gida na TRX $200.00 siyayya da shi horo na TRX

6. Yi Babban Hali akan Duk Buɗe Patch

"Cire takalmanka da jakarka, kuma za ku sami 'maƙasu' guda uku daban-daban da za ku iya yin sararin samaniya a ƙasa," in ji Joi. (Gilashin tabarau, kwalban ruwa, da jakar baya kuma suna aiki - kuna samun hoton.)

Sa'an nan a bar wasannin su fara: "Za ku iya gudu kai tsaye zuwa ɗaya sannan ku dawo. Idan kuna zuwa wuri na biyu, kuna iya komawa baya zuwa gare ta sannan ku ci gaba da dawowa," in ji Joi. "Don na ƙarshe, yi gudu sannan a jujjuya gefe. Akwai abubuwa da yawa da za ku iya yi kawai motsawa cikin waɗannan maki uku." (Ko ƙwace wasu cones kuma kuyi waɗannan ƙwanƙwasawa.)

7. Zabi Zen Backdrop don Yoga ɗinku

Kawo mat ɗin yoga ɗinku zuwa wurin shakatawa marar amfani na iya zama hanya mafi sauƙi don motsa jiki a waje. "Na sami ƙaramin wurin shakatawa don yin yoga na yammacin Lahadi, inda zan iya fuskantar rana yayin da ta faɗi," in ji Young. "Kafa wannan wuri mai natsuwa ga kaina yana da girma."

Zaɓi app kamar Aaptiv don jagorar mai ji don jagorantar ku ta hanyar zama, ko kuma kawai ya kwarara cikin gaisuwar rana da makamantan su cikin shiru. "Kuna iya amfani da waɗannan tsarukan na tunani don cire haɗin gaske," in ji Young.

Mujallar Shape, fitowar Afrilu 2021

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