Yadda ake Aiki da kyau a Gida Yanzu, A cewar Jen Widerstrom

Wadatacce

• 1. Yi amfani da wannan lokacin a matsayin uzuri don gwaji.
• 2. Ka ɗauki kanka da mahimmanci.
• 3. Ku kasance tare, ku kaɗai.
• 4. Ba ku buƙatar kowane kayan aiki mai ban sha'awa, alkawari.
• 5. Sanya kayan aikin motsa jiki a gida cikin wayo.
• 6. Yi aiki a cikin sarari (da yanayin rayuwa) da kake da shi.
• 7. Ka ba da lokacinka a waje cikin hikima.
• Bita don

Idan kun ji tashin hankali kamar yadda gyms da studio suka fara rufe ƙofofinsu don hangen nesa, ba ku kaɗai ba.

Wataƙila cutar ta coronavirus ta canza abubuwa da yawa game da jadawalin ku kuma cikin sauri-wanda ya haɗa da aikin motsa jiki na yau da kullun (har ma da rayuwar ku ta soyayya). Idan an bar ku kuna yawo ba tare da ƙwanƙolin akwatin ku ba ko ɗigon yoga mai zafi, kuna mamakin yadda har ma za ku fara tsarin motsa jiki a gida, akwai taimako. Masanin motsa jiki Jen Widerstrom ya zauna da shi Siffa don kwanan nan Instagram Live don tattauna duk abubuwan dacewa a gida-daga waɗanne ma'aunin nauyi don siyan (kuma idan kuna buƙatar kowane!) zuwa yadda yakamata kuyi amfani da lokacinku a waje. Bincika tukwici da dabaru na mai horarwa don yin kowane filin motsa jiki a gida (babba, ƙarami, ko cunkoson jama'a) zuwa wuri don ingantaccen motsa jiki mai gamsarwa.

1. Yi amfani da wannan lokacin a matsayin uzuri don gwaji.

Maimakon damuwa cewa ba za ku iya ci gaba da ayyukanku na yau da kullum kamar yadda kuka ƙware ba-saboda rashin kayan aiki ko albarkatu, alal misali - kuyi la'akari da duk sababbin hanyoyin nishaɗi, motsa jiki, ko kayan aikin da za ku iya gwadawa maimakon. Ko wannan yana musanya dumbbells don wankan wanki don yin squats ko lalata CrossFit WODs don calisthenics, akwai abubuwa da yawa da zaku iya koya daga jikin ku kuma yana iya daidaitawa.

Widerstrom ya ce: "Shawarata ita ce neman sani." "Yaya zaku iya amfani da wannan lokacin ta hanya mai kyau?" Ta kuma jaddada cewa ana iya amfani da motsa jiki azaman kayan aiki don fiye da dacewa, musamman a yanzu. Zai iya rage damuwa da ba da tsari ga kwanakin ku. "Ina amfani da shi don taimakawa jadawalin jadawalin na," in ji ta.

2. Ka ɗauki kanka da mahimmanci.

Ko kuna aiki daga nesa yayin da yaranku suke makaranta ko kuma kuna kan wasan wasa na huɗu na yanki 1,000, dole ne ku ɗauki lokaci don kanku, in ji Widerstrom. (Mai alaƙa: Editocin Siffofin Abubuwan Kula da Kai Suna Amfani da su A Gida Don Kasancewa Cikin Haye Lokacin Keɓe)

Idan motsa jiki yawanci aikin farin ciki ne a gare ku kuma wani abu da kuke ɗokin zama lokacin "ku", kar a manta da hakan a cikin wannan sabon, galibi hargitsi na yau da kullun. Idan kuna tsara lokacin da za ku yi tafiya da karenku, ku dafa abincin dare, ku yi wasa tare da yaranku, yana da mahimmanci ku tsara ayyukanku kuma ku ɗauki wannan lokacin da mahimmanci, in ji ta.

"Duk abin da kuke buƙata shine shaidar yadda kuke ji bayan kwana ɗaya, kuma kuna kamar, 'Oh zan iya sake yin hakan!'" In ji ta. Kuma kada ku ji kamar kuna buƙatar tsara dukan mako kamar yadda za ku iya yawanci - wannan yanki ne da ba a bayyana ba kuma yana da cikakkiyar yarda don gano shi yayin da kuke tafiya. Gwada yoga wata safiya, kuma idan hakan bai ji daɗi ba, fita ko gwada sabon abu a rana mai zuwa, in ji Widerstrom. Ka kyautata wa kanka, kuma ka ƙyale kanka sararin kasa don sake gwadawa gobe.

3. Ku kasance tare, ku kaɗai.

Idan kun kasance ɗan wasan motsa jiki na ƙungiya kafin coronavirus ya buge, kuna iya jin gaba ɗaya ba ku da motsa jiki don motsa jiki da kan ku ba tare da abokin wasan motsa jiki ba ko kuɗin jinkiri na jinkiri yana ɗaukar ku da laifi. Na farko, san cewa wannan al'ada ce gaba ɗaya, in ji Widerstrom.

Yin la'akari da yadda za a yi aiki yadda ya kamata a gida zai zama da wahala a farko, amma duba a gefen haske: "Kuna da damar gina ƙwarewa-kuma a wata hanya, ba a tilasta mana mu shimfiɗa kwakwalwarmu a hankali ba [kamar wannan kafin]," in ji ta.

Duk da haka, idan kun dogara da wannan rukunin rukunin don tayar da ku, zaku iya samun sa ta wasu hanyoyi-ta hanyar azuzuwan kama-da-wane daga wasu daga cikin masu horar da ku da wasannin motsa jiki, waɗanda ke samuwa yanzu fiye da kowane lokaci, in ji ta. "Ku nemo wani, ku kira su, ku sanya shi a kan FaceTime, ku yi gumi da juna," in ji ta. “Ku yi shi kamar sa’ar farin ciki ta zahiri; sa'ar gumi mai kama-da-wane."

4. Ba ku buƙatar kowane kayan aiki mai ban sha'awa, alkawari.

Kawai ta hanyar canza abin da Widerstrom ya kira ta Ts uku-lokaci, lokaci, da tashin hankali-zaku iya haifar da bambance-bambance a cikin aikin motsa jiki na yau da kullun ba tare da ƙara kayan aiki ba.

Misali, idan kuna yin ƙwanƙwasa jiki, "lokacin da kuka rage gudu kuma ku canza ɗan lokaci ko ƙirƙirar ɗan lokaci kuma ku riƙe cikin motsi, zai fara yin nauyi sosai," in ji Widerstrom. "Yana riƙe da hankali a hankali kuma yana tilasta wani nau'in daukar ma'aikata daban a cikin tsokar ku don haka ci gaba."

Idan kuna neman wasu motsa jiki marasa nauyi na jiki wanda zaku iya sawa cikin ayyukan horar da ƙarfin ku, gwada waɗannan zaɓin daga Widerstrom, waɗanda tabbas za su haɓaka bugun zuciyar ku kuma endorphins yana gudana. Bonus: Suna da ƙarancin tasiri (da ƙarancin amo!).

Idan kuna son yin amfani da wasu sabbin kayan aiki ba tare da siya ba, zaku iya ɗaukar tawul ɗin hannu-ɗayan na'urorin motsa jiki na Widerstrom da aka fi so a gida. Kuna iya amfani da shi don haifar da tashin hankali ta hanyar ɗaukar ko dai ƙarshen da cire shi, ko yin biceps curls, ko layuka.

Kayan daki kamar kujera ko kujera mai ƙarfi suma suna aiki da kyau a madadin benci ko akwatin da kuke yawan amfani da su a wurin motsa jiki, in ji Widerstrom. Kujerar, musamman, kayan aiki ne na gaske wanda ke ba da zaɓuɓɓuka da yawa don daidaitawa ko rage nauyin jikin ku, kuyi tunani: karkatar da turawa tare da hannaye akan wurin zama ko jujjuya pikes tare da ƙafafunku akan kujera. (Gwada waɗannan akwatunan akwatin plyo waɗanda basa haɗa tsalle tsalle.)

5. Sanya kayan aikin motsa jiki a gida cikin wayo.

Idan har yanzu kuna son jin daɗin ɗaga nauyi, Widerstrom yana ba da shawarar saka hannun jari a cikin nauyin kilo 25 zuwa 35- yep, ba kwa buƙatar siyan saiti. Ta ce: "Kuna iya riƙe shi da hannu ɗaya don kafafu, hannu biyu don jikin sama," in ji ta "Za ku iya yin matsi na kafada ko matattarar benci a ƙasa. Kuna iya yin jere mai hannu ɗaya."

Idan har yanzu ba ku tabbatar da nauyin da ya dace da ku ba, ta rushe shi har ma da gaba: Masu horar da ƙarfin ƙarfi ya kamata su tafi fam 20, tsaka -tsaki, fam 25 zuwa 30, kuma masu ɗagawa masu tasowa na iya siyan fam 35 zuwa 40.

6. Yi aiki a cikin sarari (da yanayin rayuwa) da kake da shi.

Tabbas, zai yi kyau a sami cibiyar horon matakin wasannin Olympic a cikin ginshiki tare da duk kayan aikin fasaha da yarinya za ta iya mafarkin ta, amma wannan ba gaskiya bane ga mutane da yawa. Idan kuna aiki a cikin iyakokin ƙaramin ɗakin kwanan ku a cikin gidan da kuke rabawa tare da abokin zama, kada ku fid da rai, in ji Widerstrom. Ba kwa buƙatar sarari da yawa kwata-kwata don shiga cikin ingantaccen motsa jiki-a matsayin shaida ta wannan ƙaramin sarari, motsa jiki na cardio mara amfani. Kuma idan kun damu da yanayin amo (maƙwabta na ƙasa da tsalle-tsalle ba su haɗu daidai ba), ta ba da shawarar yin gyaran gyare-gyaren plyometrics don motsa jiki mai ƙarancin tasiri, waɗanda a zahiri suna da kirki ga haɗin gwiwar ku.

Idan kun damu game da gunaguni ta hanyar horarwa mai ƙarfi tare da abokin zaman ku na ƙoƙarin yin aiki a cikin falo, Widerstrom ta ce ta samu, kuma ta tabbata akwai abubuwan da za ku iya yi don daidaita jadawalin juna, amma a ƙarshen rana. , "Ba zan damu da shi da yawa ba don kawai ina tsammanin zance ne mai kyau don tattaunawa da kanku," in ji ta. "Kuna iya ci gaba da yin aiki tare da wani don rayuwar ku ko kuma ku iya yin rayuwar ku kawai ba tare da damuwa da su ba."

7. Ka ba da lokacinka a waje cikin hikima.

Duk da yake ƙa'idodin halin yanzu game da ayyuka a waje na iya bambanta daga birni zuwa birni da jiha zuwa jaha, yana da kyau a so ku fita don samun iska mai daɗi lokacin da aka kwantar da ku duk rana. Amma maimakon fita don gudu ko ɗaukar kettlebell ɗinku da tabarma zuwa farfajiyar gaba, la'akari da shayar da wannan bitamin D a cikin ɗan kwanciyar hankali.

"Ina ganin a yanzu ya kamata ku yi amfani da waje a matsayin wuri mai aminci don da gaske shakar iska mai kyau kuma kuyi tunani sosai tare da ƙarancin matsi," in ji Widerstrom. "Ba na son ku yi tunanin 'Ina buƙatar buga mil 12. Ina bukatan yin waɗannan tazarar gudu.' ”

Idan kuna son yin aikin motsa jiki a waje, Widerstom ya ce za ku iya fitar da gudu tazara mai sauri tare da jog na minti 2 zuwa 3 sannan kuma minti 1 yana gudana akan maimaitawa. Wani zabin kuma shi ne run-gudu-watau. Gudun mintoci 7, tafiya minti 1, tseren minti 6, tafiya minti 1, da sauransu. (Mai dangantaka: Shin yakamata ku sanya abin rufe fuska don Gudun waje yayin Cutar Coronavirus?)

Kuma idan kuna zabar motsa jiki a waje, Widerstrom ya ba da shawarar yin shi da safe lokacin da ya fi natsuwa kuma ba ta da cunkoso. Yakamata ya tafi ba tare da faɗi a wannan lokacin ba, amma a sake faɗi: Tabbatar cewa kuna yin nesantawar zamantakewa mai aminci.

Bita don