Tsarin aikin motsa jiki na Demi Lovato yana da ƙarfi sosai

Wadatacce

• Zurfafa Zurfi akan Halayen Motsa jiki na Demi Lovato
• Demi Lovato Workout yana motsawa don Gwada A Gida
• Lunge-Kick Combo
• Curtsy tare da Kick Side
• Wood Chop Squat
• Plank Walk Push-Up
• Burpee
• Crunch
• Bita don

Demi Lovato yana daya daga cikin mashahuran masu gaskiya a kusa. Mawaƙin, wanda ya buɗe abubuwan da ke damunta game da matsalar cin abinci, cutar da kai, da ƙiyayya a jiki, yanzu yana mai da lafiyarta babban fifiko ta yin amfani da jiu jitsu a matsayin hanyar jin ƙarfi da ci gaba da tafiya tare da sanin yakamata. Wata hanya mai ban mamaki da ta sa lafiyar farko? Yin aiki kwanaki shida a mako a gym ta fi so.

"Wannan ita ce mafakarta," in ji Jay Glazer, mai horar da ita, kuma mai Cibiyar Ayyukan Aiki na LA. Mutane. "Demi za ta kasance a nan har tsawon sa'o'i hudu a rana, wurinta ɗaya ne da ba dole ba ne ta zama pop star, ta yi magana da yawa game da abubuwan da ke damun ta, kuma wannan ya zama jarabarta mai lafiya. Ta haskaka idan ta shigo. nan." (Mai alaƙa: Sau 5 Ayyukan Demi Lovato sun Yi Mana Ƙarfafawa don buga Gym ɗin)

Bidiyoyin da ke kan Instagram na ayyukan motsa jiki na Demi Lovato - fasahar soja ko akasin haka - suna da mahimmanci # burin. Amma shin horon sa'o'i hudu a rana yana da mahimmanci don samun lafiya mai kyau? Kuma babu wata ma'ana yayin da jaraba ga wani abu mai lafiya, kamar dacewa, na iya ɗaukar juyi mai cutarwa?

Zurfafa Zurfi akan Halayen Motsa jiki na Demi Lovato

"Da gaske ya dogara da mutumin," in ji Brian Schulz, MD, likitan tiyata, da ƙwararren likitan magunguna a Kerlan-Jobe Orthopedic Clinic a Los Angeles. "Tabbas 'yan wasa suna aiki na sa'o'i a rana saboda aikinsu ne, kuma hakan yayi kyau."

Amma, ya kara da cewa, 'yan wasa sun bambanta da yawancin mu ta hanyoyi masu mahimmanci guda biyu: Na farko, sun riga sun kasance masu matukar sharadi, ma'ana jikinsu zai iya daukar karin motsa jiki. Kuma na biyu, suna da masu horarwa da tsare -tsaren don tabbatar da cewa ba su da yawa da cutar da kansu. Kuma ya kamata a lura cewa ba ze zama kamar Lovato yana cike da gajiyawa a duk lokacin ba; ta karya sa'o'i hudu tare da nau'ikan motsi daban-daban (ciki har da farfadowa), mabuɗin sarrafa dogon motsa jiki, in ji Dokta Schulz. (Koyi yadda ake amfani da kwanakin dawo da aiki don samun mafi yawan ayyukan motsa jiki.)

Za ku iya sanin idan kun ƙetare layin ta hanyar kula da jikin ku, in ji Dokta Schulz. "Wataƙila kuna lafiya idan ba ku da ciwo, ba ku samun raunin rauni, kuma kuna iya kula da kyakkyawan tsari a duk lokacin motsa jiki," in ji shi. Alama ɗaya da kuka matsa da ƙarfi? Idan kun sami DOMS mai raɗaɗi mai tsanani (jinkirin fara ciwon tsoka) kwanaki biyu bayan aikinku-bai kamata ku yi ciwo ba har kuna jin zafi sosai. (Matsalar ciwon wata alama ce ta wuce gona da iri, duba waɗannan alamomi guda tara don tabbatar da cewa ba ku wuce gona da iri ba a dakin motsa jiki.)

Amma akwai gefen duhu don yawan motsa jiki: jaraba. (Dubi cikakken jerin alamomin mu da alamomin mu.) "Babban banbanci tsakanin kawai ƙaunar motsa jiki da kuma yin motsa jiki shine motsawar ku," Dr. Schulz yayi bayani. "Idan da farko kuna aiki azaman hanyar sarrafa nauyin jikin ku, girman ku, ko bayyanar ku, kuna iya samun matsala."

Ya kara da cewa idan kuna jin kuna "buƙatar" motsa jiki koda ba ku da lafiya, ku firgita da tunanin rasa motsa jiki, ko taƙaita yawan cin abincin ku a lokaci guda, ya kamata ku ga ƙwararren masanin lafiyar kwakwalwa. .

Demi Lovato Workout yana motsawa don Gwada A Gida

A lokacin yawon shakatawa na shekara ta 2015, mai koyar da Lovato a lokacin, Pam Christian, ya bayyana cewa ta yi jerin 3 na waɗannan motsi don ci gaba da kasancewa mai ƙarfi duk tsawon yawon shakatawa. Idan aikin motsa jiki na Demi Lovato na sa'o'i 4+ ya yi zafi sosai (duk hannayenmu sun ɗaga!), Wannan shine mafi ma'ana zaɓin dacewa da shahararriyar zaɓi don gwadawa.

Yadda yake aiki: Bayan dumama, yi saiti ɗaya na kowane motsa jiki na Demi Lovato yana motsawa ƙasa tare da ɗan hutu tsakanin kowannensu. Ɗauki numfashi na daƙiƙa 60 kuma maimaita sau biyu don jimlar saiti 3.

Abin da kuke buƙata: Biyu dumbbells 10-laban da bandin juriya ko bututu.

Lunge-Kick Combo

Manufofi: abs, butt, da kafafu

• Tsaya tare da nisa hip-nisa ƙafa yana riƙe da dumbbell mai nauyin kilo 10 a kowane hannu, hannaye ta gefe.
• Lunge baya tare da ƙafar dama, lanƙwasa gwiwoyi biyu digiri 90. (Bi waɗannan alamomin sigar kari.) Dannawa ta diddigin hagu, tashi a ƙafar hagu yayin da kuke kawo gwiwa na dama sama da ƙafar dama ta gaba.
• Koma zuwa huhu na baya kuma a maimaita.

Yi 10 reps a kowane gefe.

Curtsy tare da Kick Side

Manufa: abs, butt, da kafafu

• Tsaya tare da ƙafafu da faɗin kafada, hannaye lanƙwasa ta gefe. Lunge na dama na diagonal na baya, ƙetare shi a bayan ƙafar hagu, da ƙasa zuwa cikin tsintsiya.
• Tsaya a ƙafar hagu yayin da kuke jujjuya ƙafar dama kai tsaye zuwa gefen dama. Komawa zuwa matsayi mai tsayi kuma maimaita. (Mai alaƙa: Yadda ake Jagora Kicks na 4 na asali)

Yi 10 reps a kowane gefe.

Wood Chop Squat

Makasudi: kafadu, abs, obliques, butt, da kafafu

• Amintaccen haɗe ɗayan ƙarshen ƙungiyar juriya zuwa ƙafa sofa ko matsayi mai ƙarfi. Tsaya, ƙafafu nisa nisa, tare da gefen hagu zuwa gado mai matasai kuma ka riƙe sauran ƙarshen bandeji a hannaye biyu, ɗaure ta hip ɗin hagu (shake kan band don ɗaukar nauyi).
• Squat, sa'annan ku tashi tsaye yayin da kuke jan bandar diagonally zuwa sama zuwa dama, juyawa juzu'i zuwa dama. Komawa tsugunne.

Yi 10 reps a kowane gefe.

Plank Walk Push-Up

Yana nufin abs da kirji

• Tsaya tare da faɗin faɗin ƙafar ƙafa, sannan a ɗora gaba daga kwatangwalo kuma sanya dabino a ƙasa a gaban ƙafa.
• Tafi hannu a gaba har sai jikin ya kasance a cikin tsari, sannan a yi turawa. Koma hannaye zuwa ƙafafu don komawa farawa.

Yi 10 reps.

Burpee

Nufin kafadu, ƙirji, baya, abs, gindi, da ƙafafu

• Tsaya tare da faɗin faɗin ƙafar ƙafa, sannan ku durƙusa ku sanya dabino a ƙasa a gaban ƙafafun.
• Juya ƙafafu baya zuwa matsayi na katako, sannan sake tsalle ƙafafu zuwa hannaye kuma ku tashi tsaye. Tsalle sama, kai hannu sama. Ƙasa tare da gwiwoyi kaɗan sun lanƙwasa kuma a maimaita. (Mai alaƙa: Yadda ake Yin Burpee Harder—ko Sauƙi)

Yi 10 reps.

Crunch

Makasudin abs

• Ka kwanta a ƙasa a ƙasa, gwiwoyi sun lanƙwasa, ƙafafunsu a kwance, da taɓa hannayensu da sauƙi zuwa kunnuwa, gwiwar hannu zuwa gefe.
• Crunch sama sannan ƙasa.

Yi 20 reps.

Bita don