Hanya mafi sauƙi don haɓaka aikin ku

Wadatacce

• Yi Kasuwancin Tumatur don Ƙasa don sassaƙa Ƙafafun Sexy
• Haɗa Jirgin ruwa na gaske don Aiwatar da Ƙarin ku
• Yi Yoga a cikin Ciyawa don Ingantacciyar Ma'auni
• Swap Pullups don Zobba na Swing don Babban Motsa Jiki
• Takeauki Circuit ɗinka a waje don Ƙarfin Aiki
• Ciniki elliptical don Rollerblades don Jimlar Jiki
• Bita don

Idan ba ku yi amfani da yanayin zafi mai zafi ba tukuna kuma kun motsa motsa jikin ku waje, kuna rasa wasu fa'idodin manyan jikin! Samun motsa jiki zuwa babban waje ba kawai yana haɓaka sakamakon ku ba, yana sauƙaƙa ƙarin damuwa da haɓaka matakan kuzari. A cikin wani bincike na 2007, masu binciken Ingilishi sun gano cewa mutanen da ke motsa jiki a waje ba su da damuwa bayan abubuwan da suka saba da su, yayin da wadanda suka zauna a ciki suna jin dadi. Kara jaddada! Kuma yanzu muna farawa. Ci gaba da karantawa don ƙarin dalilai shida don tsallake motsa jiki da sassaka jikin ku al fresco.

Yi Kasuwancin Tumatur don Ƙasa don sassaƙa Ƙafafun Sexy

Canjawa daga injin tuƙi zuwa gudu ko tafiya a waje yana nufin za ku kunna har ma da ƙarin tsokoki na ƙananan jikin ku, wanda zai haifar da ƙafafu masu sauti da ƙara yawan adadin kuzari-duk a cikin adadin lokacin motsa jiki.

Michele Olson, Ph.D., Farfesa na ilimin motsa jiki a Jami'ar Auburn Montgomery kuma mahaliccin Cikakkun Kafafu, Glutes & Abs DVD. "Wannan 'bazuwar' yana mamakin tsokar ƙafarku, kuma wannan 'girgiza' ko 'mamaki' shine mafi inganci don inganta lafiyar tsoka."

Haɗa Jirgin ruwa na gaske don Aiwatar da Ƙarin ku

Yayin da injin kera ruwa ke da fa'idodi, babu wani abu kamar fuskantar ainihin abin! Bugu da ƙari, ainihin ku, baya, hannaye, da ƙafafu dole ne su yi aiki tuƙuru don kiyaye jirgin ruwa na gaske kuma su motsa ta cikin ƙarin juriya na ruwa.

"Ba wai kawai yana da fa'ida ba saboda buƙatar kwanciyar hankali don kiyaye jirgin ruwa a tsaye, amma akwai labari mafi kyau a bayansa-yana da kasada!" in ji Rick Richey, mashahurin mai ba da horo kuma mai R2 Fitness a cikin New York City.

Yi Yoga a cikin Ciyawa don Ingantacciyar Ma'auni

Ɗauki yoga mat ɗinku a waje (ko buga ciyawa mara takalmi) don inganta daidaiton ku kuma ku ƙalubalanci kanku kaɗan.

Olson ya ce "Ba kamar falon da aka gina na ɗakin motsa jiki na motsa jiki ba, turf na ciyawa a waje galibi ya fi sauƙi, don haka diddige da yatsun kafa na iya nutsewa," in ji Olson. "Ko kuma, ɓangarorin idon sawun naku bazai sami ƙarin tallafi mai ƙarfi ba don haka tsokoki, da sadarwar su tare da kwakwalwar ku, an haɓaka hanya don inganta ku." Yana jin kamar wata hanya mai wayo don inganta matsayin bishiyar!

Swap Pullups don Zobba na Swing don Babban Motsa Jiki

Shin za ku iya tuna lokacin ƙarshe da kuka yi farin ciki don yin jan hankali? Mu ma ba za mu iya ba. Yi tunani game da aikin motsa jiki kuma ta hanyar musanya abubuwan jan hankali don wasu wasan waje a kan 'swing ring' a wurin shakatawa. Sun fi jin daɗi kuma har yanzu za ku ƙalubalanci duk jikinku na sama.

"Na kasance mai horar da kaina sama da shekaru 10, kuma motsa jiki da na fi so yana jujjuyawa a kan Swing-A-Zobba. Yana da daɗi kuma yana sa ni ciwo a latsana, abs, da hannuna, kuma hanya ce mafi daɗi don magana game da jajircewa!" Richey ya ce. "Ba zan iya jira in gaya wa mutane game da zoben in gayyace su su yi wasa ba. Ba ni da himma sosai game da lat ja," in ji shi.

Ba ku da zoben lilo a kusa da ku? Gwada 'juyawa' akan sandunan biri maimakon.

Darajar hoto: Shutterstock

Takeauki Circuit ɗinka a waje don Ƙarfin Aiki

Fitar da injinan kuma kai waje tare da ƙarami, kayan aiki na šaukuwa don sabon tsarin da'irar da zai iya amfanar da jikin ku!

"Ana daidaita injinan motsa jiki kuma ana kiyaye su don ba ku iri ɗaya, daidaitaccen motsa jiki duk lokacin da kuka je wurin motsa jiki, amma jikinku yana buƙatar rashin daidaituwa da aka tsara kuma!" Olson ya ce. "Ƙirƙirar da'irar waje inda kuke amfani da benci na wurin shakatawa don turawa da tsalle-tsalle da akwatin yashi don lunges da tsalle yana sa ku shakar iska mai kyau da amfani da na'urorin yanayi."

Olson ya ba da shawarar ƙirƙirar da'irar kusa da wurin shakatawa da sandbox tare da dumbbells, tabarma, da igiyar tsalle. Madadin motsi kamar dumbbell kafada danna tare da cardio fashe ta amfani da tsalle igiya, sa'an nan yi wani sa na crunches a kan tabarma, triceps dips da stepups a kan benci, da cardio fashe sprinting ta cikin yashi.

"Yin tafiya daga motsawa zuwa motsawa zuwa ƙarfi zai ƙara ƙona kalori-yana da matukar wahala a tara injin cardio uku ko huɗu tsakanin injuna masu nauyi uku ko huɗu a cikin motsa jiki-a nan ne da'irar waje tana da inganci kuma mai yuwuwa," Olson in ji.

Ciniki elliptical don Rollerblades don Jimlar Jiki

Ciniki Elliptical don Rollerblades don Jimlar Jikin Jiki elliptical yana ɗaya daga cikin mashahuran injinan a cikin dakin motsa jiki, amma idan ana batun gina daidaituwa ko inganta ƙarfin ƙarfi yayin aikin cardio, ba ya yi muku wani abin alheri.

"Injin Cardio kamar mai horar da elliptical shine ingantacciyar hanya don inganta lafiyar motsa jiki, amma suna ba ku hannayen hannu da sawun ƙafa, waɗanda ke kawar da ƙoƙarin tsokar tsokar jikin ku kamar ƙananan bayan ku, ƙashin ƙugu, da abin ɗamara na kafada," in ji Olson. "Shigowa waje akan rolleblades ba kawai babban zaɓi bane, mai ƙarancin tasiri ga cardio, waɗancan tsoffin tsoffin tsoffin dole ne su kunna wuta akan ƙafafunku don kiyaye ku a tsaye da daidaita yayin da kuke juye-juye da jujjuya wasu abubuwan cikas na halitta a cikin hanyar ku kamar yara akan kekuna ko ciyawa wanda ya tsinke ta cikin tsagewar da ke kan titin. "

Bugu da ƙari, hanyarsa mafi daɗi don yin motsa jiki na cardio wanda a zahiri ke ɗaukar ku wurare!

Bita don