J. Lo da A-Rod sun Raba da'irar motsa jiki na gida Kuna iya murkushewa a kowane matakin dacewa

Wadatacce

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Ba wani sirri ba ne cewa Jennifer Lopez da Alex Rodriguez sun nuna halin #fitcouplegoals. Mummunan duo sun kasance suna ba da abincinku na Instagram tare da tarin fa'idodin motsa jiki (da kyakkyawa) da ƙalubalen motsa jiki tun lokacin da suka fara soyayya kusan shekaru uku da suka gabata. (Tuna kwanakin su na 10, babu sukari, ƙalubalen carbs?)

Amma tun da cutar sankarau (COVID-19) ta tilasta wa kowa keɓe, J. Lo da A-Rod - kamar sauran mu ka'idoji - dole ne mu yi ƙirƙira tare da motsa jiki na gida yayin da yawancin wuraren motsa jiki da wuraren motsa jiki ke kasancewa a rufe.

A makon da ya gabata, Rodriguez ya shiga kafafen sada zumunta don raba zagayen motsa jiki na mintina 20 da ya yi tare da Lopez da 'ya'yansa mata, Natasha mai shekaru 15 da Ella mai shekaru 12, a bayan gidan su.

Refresher: Horon da'ira ya ƙunshi hawan keke ta hanyar motsa jiki daban-daban waɗanda ke kaiwa ƙungiyoyin tsoka iri-iri-kuma da'irar A-Rod yana yin haka. Yana da cikakken haɗin cardio da ƙarfi. Da'irar ta fara da gudun mita 400 mai sauri don samun bugun zuciyar ku, biye da jerin motsa jiki na ƙarfin ƙarfi, gami da kettlebell swings, tura-ups, dumbbell biceps curls, dumbbell saman latsawa, da dumbbell lankwasa-saukan layuka. (An danganta: Fa'idodi guda 7 na Horarwar Da'awa-da Ƙarƙashin Ƙarshe ɗaya)

Yayin da kewaye ya haɗa da kayan motsa jiki, ana iya sauƙaƙe kayan cikin sauƙi don abubuwan gida, Rodriguez ya raba akan Instagram. "Kuna iya amfani da gwangwani miya, mai wanke -wanke, komai komai maimakon kettlebells [da dumbbells]! Bari in san yadda abin yake a gare ku kuma ku zauna lafiya," ya rubuta a cikin sakon nasa. (A nan akwai ƙarin hanyoyin yin amfani da kayan gida don motsa jiki mai tsanani.)

Ta kamanninsa, fam ba kawai ya murkushe aikin ba amma yana da fashewa yayin yin sa. Kuna iya jin J. Lo yana fitar da nasihu ga Natasha da Ella a cikin bidiyon. "Yi amfani da zuciyar ku," in ji Lopez yayin da ake yin dumbbell na sama. "A nan ne zaki matse cikinki."

Shawararta tana da kyau tabo. Ana ɗaukar latsa sama da ɗaya daga cikin mafi kyawun motsa jiki na kafada a can, kuma yayin da yana iya zama kamar ƙalubalantar jikin ku na sama, ainihin ku yana taka muhimmiyar rawa wajen kiyaye tsari, musamman idan kuna yin motsa jiki yayin da kuke tsaye kamar J. Lo. Clay Ardoin, D.P.T., C.S.C.S., co-kafa SculptU, wani wurin horar da motsa jiki na likita a Houston, an fada a baya cewa "Matsa kai tsaye a cikin matsayi yana buƙatar ka daidaita adadi mai ban mamaki, wanda ke fassara zuwa ƙarfin ƙarfin gaske." Siffa. (Psst, wannan shine dalilin da ya sa ƙarfin mahimmanci yana da mahimmanci. Alama: Ba shi da alaƙa da sassaka fakiti shida.)

Kama duk aikin motsa jiki a ƙasa-gargadi: dangin Rodriguez-Lopez ya sa ƙalubale mai kama da kama iska.

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