Nasihu na Motsa Jiki don Ƙarfafa Ayyukanku

Wadatacce

• Kashe Ƙarfin Gasar Ku
• Sami Daidaita Kadan
• Riƙe Shi
• Dress for Success
• Sanya Ayyukanku su zama Siffar Girman Wasan Wasan Shaye -shaye
• Pump Up da Jams
• Sanya Fuskar Wasan ku
• Sanya Sandwich Gudun-Aiki
• Kallo Cikin Fuskar Ilham
• Hawan aji mai nauyi
• Saukar da tsani mai tsinkaye
• Bita don

Kun buga gidan motsa jiki kowace rana, kuma kun rage ayyukanku na yau da kullun: ranar gudanar da Litinin, mai koyar da Talata, ɗaukar nauyi na Laraba, da dai sauransu.

Amma matsalar samun tsarin yau da kullun shine cewa shine na yau da kullun. Kamar yadda kowane mai ba da horo zai gaya muku, mabuɗin don kiyaye jikin ku cikin siffa mafi girma shine haɗa shi. Jiki yana dacewa da motsa jiki da sauri, don haka idan kuna yin tafiyar mil biyar a daidai wannan tazarar kwana biyar a mako, daga ƙarshe jikinku zai daidaita, kuma tasirin zai lalace. (Wannan kuma yana ɗaya daga cikin hanyoyin da kuke Kafa Kanku don ƙonawa.)

Canza aikin motsa jiki ba lallai bane ya buƙaci babban canji. Madadin haka, gwada waɗannan nasihun motsa jiki 11 daga manyan masu horarwa don haɓaka ƙona kalori ku kuma tabbatar kuna ƙare kowane motsa jiki tare da tarin gumi a ƙafafunku.

Kashe Ƙarfin Gasar Ku

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Abigail Bales ta ce "Ku yi kamar kuna fafatawa da kowa a dakin motsa jiki." "A kan abin hawa, yi ƙoƙarin fitar da mutumin da ke kusa da kai ko fitar da shi. A lokacin aji na cikin gida, ka yi tunanin kana tsere da malamin. A cikin azuzuwan nau'in Pump Body, da nufin yin burpees mafi yawa ko saita mashaya ta hanyar ɗaukar nauyi mafi nauyi. " Idan kai mutum ne wanda ke bunƙasa kan gasa, kusan za ka iya kullum sami hanyar da za ku (a gaskiya!) Ka yi wa kanka fada da wani. Wataƙila kawai kada ku sanar da gasawar hasashe ga abokan aikin ku na motsa jiki.

Sami Daidaita Kadan

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Sanya horon ƙarfin ku ko motsa jiki na nauyi ya zama mafi ƙalubale ta ƙara abubuwan daidaitawa. Deborah Horton, wani mai koyar da motsa jiki a Crunch Gym a NYC ta ce "Juya darussan biyu ba ɗaya ba." "Maimakon kashe kashe na yau da kullun, gwada ƙoƙarin kashe ƙafar ƙafa ɗaya. Maimakon yin curls bicep tsaye, daidaita kan kafa ɗaya maimakon biyu." Kuna iya yin da gaske kowane motsa jiki ya fi wahala ta tsayawa a kan BOSU ko a saman kauri mai kauri, "wanda zai ƙarfafa tsokoki irin na idon sawun kafafu da sama da kafa don yin wuta yayin da suke aiki tuƙuru don tabbatar da kwanciyar hankali," in ji Horton.

Riƙe Shi

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Ironman sau uku, koci, kuma mai ba da horo Chris Mosier ya ce: "Bayan an gama saitin ku, ku ƙara madaidaitan lambobi biyar don kammala kowane motsa jiki." "Dakata kuma riƙe a ƙwanƙolin ƙwayar tsoka don samun ƙarin haɓakawa ga kowane ɗagawa. Rike yana ɗaukar ƙarin tsoka kuma yana taimakawa haɓaka sautin tsoka. Misali, riƙe kanku a kasan turawa sama da daƙiƙa biyar kafin turawa zuwa saman.

Dress for Success

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"Komai ya fi kyau a cikin neon," in ji HIIT IT! mahalicci kuma mai ba da horo Daphnie Yang. "Launi mai haske kamar lemu, rawaya da ja suna ƙarfafa kwakwalwa. Kuna iya gano cewa za ku ƙara matsa kan ku lokacin da kayan ku suka yi kururuwa. makamashi. Ni da abokan cinikina muna da gasa ga wanda zai iya sa rigar da ta fi ƙamshi ko mafi launi. Bugu da ƙari, idan kuna aiki a gaban madubi, za ku ji daɗin kallon kanku! "

Sanya Ayyukanku su zama Siffar Girman Wasan Wasan Shaye -shaye

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Da gaske. "Zaɓi waƙa tare da kalma mai maimaita magana ko jumla, kuma maimakon ɗaukar harbi ko bugun giya, kammala burpee-ko motsa jiki na zaɓin-duk lokacin da aka maimaita shi," in ji mai horo da kocin Spartan SGX Leanne Weiner. Don haka idan kun fita don gudu, tsaya don burpee a duk lokacin da Andre 3000 ya ce "Hey Ya," dakatar da turawa duk lokacin da LMFAO ta yi ihu game da "harbi," ko sauke da riƙe katako a duk lokacin da Icona Pop ta furta " Ban damu ba-Ina son shi! " Yiwuwar jerin waƙoƙin da gaske basu da iyaka.

Pump Up da Jams

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"Cue Britney," in ji Bales. "Kuna son jiki mai zafi? Gara ku yi aiki, 'yar iska. Ina kunna wannan waƙar kuma ina son,' Ee ina aiki! ' A koyaushe ina yin aiki tukuru lokacin da waƙoƙin da na fi so suke. ” Ko kuna samun ƙarin adrenaline daga Eminem ko Direction ɗaya, kada ku ji kunyar kunna waƙoƙin da zasu fi ƙona kalori ku.

Sanya Fuskar Wasan ku

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Fuskar wasan kati, wato. "Yi amfani da katunan katako don ƙalubalen ƙwaƙwalwar ƙwaƙwalwa," in ji Weiner. "Kafin aikinku na yau da kullun, sanya motsa jiki ga kowane kwat da wando a cikin bene. Zaɓi katunan 3-5-ƙarin katunan, mafi ƙalubalan aikin motsa jiki-kuma haddace su. Ajiye katunan a gefe da zarar kun fara aikinku. Bayan kammala, yi atisaye da ke da alaƙa da katunan da kuka zana, don adadin reps kamar yadda katin ya nuna (Jacks are 11, Queens 12, Kings 13, Ace 14) da sauri yayin riƙe madaidaicin tsari. wasan ƙwaƙwalwa: Ga kowane katin da ba ku tuna ko kuskure ba, ku ba wa kanku hukuncin burpee 10. ” (Uwa!)

Sanya Sandwich Gudun-Aiki

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Mosier ya ce "Ƙara gudu na mil ɗaya zuwa kowane gefen zaman motsa jiki," in ji Mosier. "Hanya ce mai kyau don haɓaka ƙona kalori ku kuma tabbatar kun gama da ƙarfi." (Duba? Ba duk shawarwarin motsa jiki ba suna da rikitarwa.)

Kallo Cikin Fuskar Ilham

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"Rabauki mujallu. Jeka zuwa hoton ɗan wasan da kuke burge shi. Sanya shi a gaban injin ƙwal. Ku bar shi a can tsawon lokacin aikinku," in ji Yang. "Hoton zai toshe lokaci da tazara akan allon, wanda zai iya zama mai jan hankali-da tawayar hankali-kuma za ku fi saurin yin aiki da kyau yayin da kuke watsa shirye-shiryen Maria Menounos na cikin ku, Kerry Washington, ko Kara Goucher. " (Ko ku tafi kan Instagram ku duba waɗannan 7 Fit Fashion Model don Bi don dacewa.)

Hawan aji mai nauyi

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Kamar yadda yake, ƙara kan ku. Bales ya ce: "Ina yin nauyi a saiti na na ƙarshe, don ganin yawan maimaitawa da zan iya yi a nauyi na gaba," in ji Bales. "Yana hana ni yin santsi, kuma wani lokacin yana nuna min a shirye nake in inganta wasan na."

Saukar da tsani mai tsinkaye

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Maimakon yin saiti biyu ko uku na kowane motsa jiki, fara da saiti na 10 kuma kuyi aiki ƙasa-ba tare da hutu ba tsakanin tsakanin yin reps tara, sannan sakewa takwas, da sauransu har sai kun sauka ɗaya. Mosier ya ce "A tunani, zaku iya yaudarar kanku don tunanin wannan aikin motsa jiki ne mai sauƙi." "Amma yana buƙatar juriya da grit don turawa ta ƙarshe."

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