Samun Fit 24/7

Wadatacce

• Bita don

Darasi ne da yawancin mu muka koya da kanmu: Lokacin da muka ƙidaya zuwa zuwa motsa jiki ko a waje lokacin da muke "samun lokaci," mun saita kanmu don gazawa. Linda Lewis ta ce, Siffa edita na motsa jiki: "Dole ne ku tsara dacewa cikin kwanakin ku ko hakan ba zai faru ba. Wannan ma ya tafi a gare ni, kuma ni mai horo ne!"

Amma, baya ga keɓe takamaiman lokacin motsa jiki, akwai kuma hanyoyi da yawa don samun ƙarin motsa jiki cikin sauƙi. Tare da ƴan sauƙaƙan motsi, zaku iya ƙona ƙarin adadin kuzari, haɓaka ƙarfi da sassauci, kuma ku sami koshin lafiya duk tsawon yini. Anan akwai wasu hanyoyin da za ku iya zarce dacewa cikin kwanakinku:

A wurin aiki

1. Ka fasa dabi'arka ta e-mail. Maimakon buga saƙo, tafiya zuwa ofishin maigidan ko abokin aikinka gwargwadon iko kuma ka isar da labarai a cikin mutum.

2. Shagon taga a abincin rana. Jakar-jakar cin abinci mai ƙoshin lafiya, kuma ku ciyar da lokacin da kuka ɓata don jira don a yi muku hidima a taga-gidan cin abinci ko gudanar da ayyuka maimakon.

3. Yi hutun tafiya tsakar rana. Maimakon ziyartar injin siyarwa lokacin da kuzari ya faɗi, zamewa waje kuma kuyi tafiya cikin sauri na mintina 15. Yi shi kawai hudu cikin kwanaki biyar, kuma kun ƙara sa'a guda na motsa jiki a cikin mako!

4. Mikewa. Ƙwayoyin hamstring suna da ƙarfi sosai yayin da suke zaune a teburin ku, kuma suna iya haifar da ciwon baya. Yi wannan ƙwanƙwasa ƙwanƙwasa: Tsaya, lanƙwasa gwiwa na dama da jujjuya nauyi kamar za ku zauna, daidaita ƙafarku ta hagu, diddige a ƙasa, da ɗaga yatsunku. Rike don 20 seconds; canza kafafu.

A gida

5. Yi ayyuka biyu lokaci guda. "Sanya abincin dare a cikin tanda da farko kuma kuyi wanki yayin dafa abinci," in ji Lewis. "Ko kuma ku yi wani babban abinci don abubuwan da suka rage daga baya a cikin sati." Ko ta yaya, kuna 'yantar da wani awa na lokacin motsa jiki.

6. Yi tafiya da kare. Maimakon abin da aka saba, hanzari-sauri, ɗauki shi tafiya na mintina 15-yana da kyau a gare ku (kuma a gare shi). Sau biyu a rana daidai yake da rabin awa na motsa jiki.

7. Tsaftace gidanku. Idan ƙasa mai ɗaci ba ta motsa ku don yin tsabtace ƙarshen mako, wataƙila wannan zai: Za ku ƙone kusan adadin kuzari 215 * tsaftacewa (tsabtacewa, mopping, da sauransu) na sa'a ɗaya kawai.

8. Tafi yawon faɗuwar rana. Kashe wasu abincin ku: Ko da nishaɗi, tafiya na mintuna 30 yana ƙona kusan adadin kuzari 140.

A kan tafiya

9. Tura iskar gas. Manta cikakken sabis. Fita daga motar don biya, famfo da wanke tagoginku ƙasa.

10. Keke don aiki. Juya safarar ku zuwa motsa jiki: Idan kuna zaune tsakanin nisan keke na aiki, hau. Ajiye tufafin sati ɗaya da takalmanku a wurin aiki, wasu kayan bayan gida don wartsake, kuma ku tuka rana ɗaya na mako don jigilar kaya masu datti a koma gida da sauke sabbin riga, da sauransu, na mako mai zuwa. Kuna iya ƙone karin adadin kuzari 236 a rana tare da tafiya na minti 20 kowace hanya.

Tare da yara

11. Sanya motsa jiki taron dangi. "Idan ba ni da wurin zama, yara suna motsa jiki tare da ni, tare da gyare -gyare, ba shakka," in ji Lewis. "Misali, zan gudu yayin da suke hawan kekunansu kusa da ni." Themauke su kan kankara, ko ɗauki darasin hawan igiyar ruwa tare da su.

12. Fita daga gefe. "Wasan ƙwallon ƙafa na yara, wasan motsa jiki ko wasan T-ball babban lokaci ne don samun motsa jiki," in ji Lewis. Da farko, yi la'akari da koyar da ƙwallon ƙwallon ƙwallon ƙafa ko ƙungiyar ninkaya: Za ku yi tafiya tare a filin ko tafkin ruwa, babban motsa jiki a cikin kanta. Ko kuma, yi ƙoƙarin haɗuwa tare da wata uwar ƙungiya kuma ku ɗauki kickboxing ko yoga yayin da yara ke yin aiki.

*Kimanin kalori-kashe kuɗi ya dogara ne akan mace mai nauyin kilo 130. Idan kun auna nauyi, za ku ƙone ƙarin adadin kuzari.

Bita don