The Fat-Sizzling Stairs Workout

Wadatacce

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Kuna son samun mafi kyawun cardio da kayan aiki mai ƙarfi a ko'ina? Yourauki aikinku zuwa yashi, matakala, da tuddai don haɓaka ƙonawa da sautin ku cikin ɗan lokaci.

Wasannin matakala ba wai kawai suna harbi bututun ku ba, suna kuma tabbatar da shi kamar ba komai ba. Lokacin da kuke tafiya ko gudu a kan shimfidar ƙasa, ƙyallenku yana ɗaukar ɗan bacci. Lokaci ne da zaku shiga ciki kuma ku hau su yi wuta. Wannan shine dalilin da ya sa hawa kan matakan ke ƙona kalori 953 a kowace awa. Don ƙonawa iri ɗaya a saman matakin ƙasa, dole ne ku riƙe madaidaicin gudu. (Mayar da Matakan Matakanku zuwa Injin Kona Fat.)

Abin da ke da ban mamaki game da matakala, in ji Brandon Guild, mai horar da Fulcrum Fitness a Portland, Oregon, shine wurin saukowa na kowane mataki yana sa ka bugi tsakiyar ƙafarka maimakon ƙwallon ƙafarka. "Kuna amfani da duk ƙafarku, ba kawai maraƙin ku ba, don matsawa," in ji shi. Kamar dai kuna yin lungu da sako a kan injin buga kafa da kowane mataki. Wannan yana da ƙarin ƙarfi tare da kuna.

Bugu da ƙari, idan kun ɗauki matakai biyu a lokaci ɗaya, tsokoki suna yin kwangila - wato, aiki-fiye da fadi, in ji Lewis Halsey, Ph.D., masanin ilimin kimiyar motsa jiki a Jami'ar Roehampton a London. "A halin yanzu, gajerun matakai ma suna da kyau saboda suna buƙatar kunna tsoka da sauri," in ji Halsey. A takaice dai, tsallake mataki yana buƙatar ƙarin ƙarfi, wanda zai iya haɓaka jimiri, kuma bugun kowane mataki yana buƙatar saurin ƙafa, wanda zai sa ku yi sauri. Shi ya sa muka haɗa hanyoyin biyu a cikin wannan na yau da kullun-da wasu masu ƙarfafawa waɗanda zasu taimaka muku ɗaukar toning ɗinku zuwa mataki na gaba.

Kuma tunda matakan suna sa duk abin da kuke yi ya fi ƙarfi, ba kwa buƙatar sadaukar da lokaci mai yawa gare su don ganin sakamako. Matan da suke tafiya sama da ƙasa na mintuna 10 a rana kwana biyar a mako sun inganta VO2 max (ma'aunin dacewa) da kashi 17 cikin ɗari a cikin watanni biyu, a cewar wani bincike a cikin Jaridar British Medicine of Sports.

Yadda yake Aiki:

1. Za ku buƙaci aƙalla jirgi ɗaya mai matakai 10. Gabaɗayan ƙafar ku yakamata ya dace akan matakin madaidaicin, in ji Halsey. Wannan zai sauƙaƙa don motsawa cikin sauri yayin gudu kuma ya ba ku isasshen wuri don yin motsin ƙarfi.

2. Handrails kuma key. Da sauƙi ka riƙe dogo na waje akan hanya sama da ƙasa har sai jikinka da kwakwalwarka sun saba da motsi, in ji Halsey. Hakanan zaka iya kama shi yayin da kuka gaji.

3. Matakan kafet na iya samun jan hankali fiye da na babur, don haka kar a rage tashin jirage na cikin gida. Hakanan za su samar da filaye mai laushi ga hannayenku yayin turawa da tsoma baki, in ji Halsey.

Motar Mataki

Ƙona ƙarin adadin kuzari kuma ƙara ƙarfafa tsokoki tare da wannan aikin na tsawon mintuna 32 wanda kocin Brandon Guild ya ƙirƙira.

0 zuwa 3 mintuna

Yi ɗumi tare da sauƙin jog sama da ƙasa. Tsayar da kafadu baya da ƙasa, kuma yi ƙoƙarin kallon kai tsaye gaba maimakon a ƙafafunka.

3 zuwa 6 mintuna

Yi 10 reps kowane motsi a ƙasa. Maimaita da'irar sau da yawa kamar yadda za ku iya.

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