Samu Minti 10? Motsawa!

Wadatacce

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Siyayya, kunshin kyaututtuka, bukukuwan da duk za ku iya cin abinci: Idan kuna mamakin yadda za ku ci gaba da shirin motsa jiki-da jikin ku-wannan lokacin hutu mai zuwa, muna da mafita mai sauri. Ayyukan motsa jiki na motsa jiki da ƙarfi, waɗanda aka ƙirƙira don SHAPE ta Cheré Schoffstall, manajan abun ciki na ilimi na Kwalejin Ilimin Wasannin Wasanni a Calabasas, Calif., An tsara su don blitz adadin kuzari da aiki da tsokoki da yawa lokaci ɗaya, don haka zaku iya. shiga da fita daga dakin motsa jiki cikin walƙiya.

Waɗannan wasannin motsa jiki na mintina 10 na mintuna 10 suna haɓaka tsarin jijiyoyin jini, juriya da ƙarfin jiki-kuma ƙone ƙarin adadin kuzari da wataƙila za ku cinye wannan lokacin na shekara-yayin da ƙarfin huɗu ke motsawa mai ƙarfi, jiki- naushi sassaka. Yi amfani da jadawalinmu na "Mako-da-Gani" na kwanaki biyar don nasihu masu sauƙi kan yadda ake haɗa shi duka kuma muna ba da tabbacin za ku kasance masu ƙarfi, ƙarfi da kuzari, komai yadda rayuwa mai wahala take.

Shirin Motsa Gaggawa

Yi 1-3 na waɗannan shirye-shiryen cardio na minti 10 aƙalla kwanaki 5 a mako kuma ƙarfin 4 yana motsawa aƙalla sau 2-3 a mako, bin "Makon Aiki a-Glance" don ƙarin takamaiman jagororin. Mun ba da shawarwari da suka shafi amfani da injin, amma idan ba ku da damar yin amfani da injin, za ku iya musanya duk wani aikin motsa jiki na zaɓinku. Yi amfani da jadawalin ƙimar aiki mai ƙarfi (RPE) (dama) don auna matakin ƙarfin ku.

Dumama Fara kowane motsa jiki tare da dumin minti 5 akan kowane yanki na kayan aikin cardio, wanda aka tsara a ƙaramin ƙarfi (RPE na 3).

Kwantar da hankali Ƙarshe kowane motsa jiki tare da mintuna 5 na tafiya akan ko kashe matattakala, sannan ku shimfiɗa duk manyan ƙungiyoyin tsoka, kuna riƙe kowane shimfiɗa na daƙiƙa 30 ba tare da yin tsalle ba.

Shirin farawa Idan kun kasance sabon motsa jiki, fara da yin kwanaki 1, 2 da 3 kowane mako na makonni 2 na farko. Sannan, sannu a hankali ƙara kwanaki 4 da 5.

Shirin ci gaba Idan kun kasance kuna motsa jiki na akalla watanni 6 kuma kuna son ƙalubale, zaɓi 1 daga cikin kwanaki 5 da aka jera a cikin jadawalin kuma ku yi shi a karo na biyu a cikin wannan makon na jimlar kwanaki 6.

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