7 mafi kyawun motsa jiki don rasa ciki

Wadatacce

• 1. Tsalle igiya
• 2. Tsalle
• 3. Matakai daga sama zuwa kasa
• 4. Tafiya ko yin jog a kan abin hawa
• 5. Maimaita motsi
• 6. Rawa
• 7. Hawan keke
• Nasihu don farawa

Za'a iya yin atisayen motsa jiki da yawa a gida, kamar tsalle igiya, hawa sama da ƙasa ko rawa a gaban Talabijan, misali, kuma suna da kyau don ƙara ƙarfin jiki da ƙona calories, saboda suna motsa wurare dabam dabam, huhu da zuciya aiki, zuciya, ban da yin aiki da yawa ƙungiyoyin tsoka.

Sabili da haka, irin wannan motsa jiki na iya zama babbar hanya don ƙona kitse na gida da rage nauyi, idan ana amfani da shi aƙalla mintuna 30 zuwa 60, sau 3 a mako kuma tare da daidaitaccen abinci mai kyau.

Babban aikin motsa jiki wanda za'a iya yi a gida shine:

1. Tsalle igiya

Yin tsalle da motsi tare da igiya babbar hanya ce ta ƙona adadin kuzari, haka nan kuma kasancewa mai amfani da kuma nishaɗi, amma yana da mahimmanci a kiyaye tsayuwa a tsaye, a miƙe a gaba kuma a sanya ciki. Bayan lokaci, yana yiwuwa a iya sauya darussan kuma ƙirƙirar siffofin tsalle daban-daban, kamar tsalle a ƙafa ɗaya, juya igiya fiye da sau ɗaya ko tsalle tafiya.

Yana da mahimmanci a sa takalmin da ya dace yayin tsalle igiya, ban da yin atisaye a kan shimfidar ƙasa don rage tasirin gwiwa. Don daidaita igiyar, taka a tsakiya kuma ɗaga ƙarshen tare da wuyan hannu, tare da jiki, wanda ya kamata ya kai tsayi a ƙasa da kafaɗun. Duk da kasancewar aikin motsa jiki ne mai matukar amfani, ba a ba da shawarar ga mutanen da ke da matsalar gwiwa ko kafaɗa ba.

Horon horo: Sauya aiki mai ƙarfi tare da hutawa don hanzarta ƙonewar adadin kuzari, tsallake minti 1 da hutawa na minti 1 har zuwa lokacin motsa jiki da ake so. Zai yiwu a ƙona kusan adadin kuzari 650 a cikin 1 h na motsa jiki.

2. Tsalle

Yin tsalle hanya ce mai ban sha'awa don ƙona adadin kuzari, yana buƙatar trampoline da zaɓi na waƙoƙin da aka fi so don motsa motsinku. A cikin wannan aikin, yana yiwuwa a yi motsa jiki daban-daban tare da haɗuwa da rubutun kalmomi da tsalle, ban da inganta daidaito da kula da jiki, amma, saboda wannan, yana da mahimmanci a sa kashin baya a tsaye kuma a kula da shiga cikin yanki na roba.

Horon horo: Sauyin motsa jiki kowane minti, kamar yin gudu tare da gwiwoyi masu tsayi, tsalle tare da buɗe ƙafafu da kuma rufe, sauya kafa ɗaya a gaban ɗayan (kamar motsi na scissor) da tsugunawa a saman injin.

Tare da wannan aikin, zaku iya ciyarwa tsakanin 600 zuwa 800 adadin kuzari, gwargwadon ƙarfin aikin. Ara koyo game da fa'idar tsalle.

3. Matakai daga sama zuwa kasa

Hawan bene ko sauka ana iya yin aiki a kowane lokaci, kasancewa babbar hanya don samun ƙarfin jiki, ban da yin ɗorawa kan cinyoyinku da murmushinku. Wannan aikin na iya kaiwa ga ƙarfi don ƙona adadin kuzari, amma mutanen da ke cikin ciwo saboda lalacewa da hawaye a kan haɗin gwiwa ya kamata su guje shi.

Horon horo: Raba horon cikin sassa 3 na mintina 10, tare da hutawa ko wani nau'in aiki a tsakanin su, don kauce wa cika cibiyoyin. Fiye da minti 30 na wannan aikin, yana yiwuwa a kashe adadin kuzari 500.

4. Tafiya ko yin jog a kan abin hawa

Tafiya da gudu motsa jiki ne masu matukar tasiri don rage nauyi da inganta ƙoshin lafiya. Don wannan, yana da mahimmanci bugun zuciya ya kasance da sauri, don haka har yanzu kuna iya magana kuma kada ku ji daɗi, don sanin cewa jiki yana motsa jiki daidai ƙarfin.

Horon horo: Sauya zafin motsa jiki, tare da tafiya na minti 5 da 2 na gudu, ko minti 1 na tsananin gudu da 1 na tafiya, misali.

Walking yana amfani da kusan adadin kuzari 400 zuwa 500, yayin da yake gudana yana amfani da adadin kuzari 500 da 900, gwargwadon ƙarfin aikin. Binciki tafiya kowane mako da motsa jiki don rage nauyi.

5. Maimaita motsi

Burpee

Hawa

Yin jerin saurin motsi yana aiki da tsokoki da yawa a cikin jiki kuma yana hanzarta rage nauyi. Motsa jiki kamar tsalle-tsalle, hawan dutse, burpees da gudu a wuri tare da gwiwoyi masu ƙarfi ko tare da diddige a kan butt, alal misali, ana iya canzawa, don kar a maimaita.

Horon horo: Yi da'irorin motsi, na tsawon mintuna 5 zuwa 8, tare da sauran dakika 30 zuwa minti 1 tsakanin su. Waɗannan darussan, waɗanda aka gudanar kusan 1 h, suna ƙonewa kusan 400 zuwa adadin kuzari 500.

6. Rawa

Rawa zuwa waƙoƙin da aka fi so, bin abubuwan da ake amfani da su a wayoyin hannu ko DVD na zumba, alal misali, hanyoyi ne masu kyau na motsa jiki, haɓaka daidaito da haɓaka tunani, ban da kasancewa mai daɗin abin gaske.

Horon horo: Yi kalmomin motsa jiki masu ƙarfi, tare da yawan sauyawa na motsi don hanzarta ƙonewar adadin kuzari. Yin gwajin awa 1 na rawa yana taimakawa ƙona kusan adadin kuzari 500 zuwa 800.

Gano amfanin zumba ga lafiya.

7. Hawan keke

Yin motsa jiki kadi ko tuka keke a kan keke na motsa jiki, ban da ƙona adadin kuzari da yawa tare da taimakawa tare da rage nauyi, yana ƙarfafawa da sautunan ku da ƙafafunku. Abu ne mai sauki kuma mai amfani a yi, kuma ana iya daidaita shi da juriya na kowane mutum, yana da kyau ƙwarai ga mutanen da suka fara shiga aikin motsa jiki.

Horon horo: Sauya saurin da zafin kwalliyar kowane minti don kaucewa maimaitawa da hanzarta kashe kuzari. Hawan keke zai iya kashe kimanin adadin kuzari 500 a cikin awa 1.

Duba kuɗaɗen kuzari na sauran ayyukan aerobic.

Nasihu don farawa

Wadannan darussan ba za a iya yin su kawai a gida ba, har ma a kan titi, lokacin da akwai lokaci da kuma halaye. Koyaya, yana da mahimmanci a tuna cewa yakamata ayi kidaya tare da babban likitan ko likitan zuciya, don a kimanta yanayin yanayin lafiyar da ya dace don fara ayyukan motsa jiki cikin aminci.

Bugu da kari, kasancewa cikin ruwa mai kyau yayin ayyukana kuma a cikin yini yana da mahimmanci don haɓaka aikin. A cikin waɗannan darussan, girman ƙarfin, tsawon lokaci da yawan yin ayyukan, ya fi ƙarfin ƙona kitse da juriya, amma bai kamata ku yi ƙoƙari da yawa ba, har zuwa jin yawancin zafi, ƙarancin numfashi ko jiri. .

Bincika wasu kariya don waɗanda suke son yin motsa jiki a gida.