Wannan Fitfluencer mai shekaru 75 ta Bayyana Dabarar ta don Gyaran Gym ɗin Ya Ƙaru A Gida

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Kalli Joan MacDonald na Instagram kuma ya zama a bayyane cewa alamar motsa jiki mai shekaru 75 tana son zaman horo mai nauyi. Daga kwandon sandar aminci ya nutse zuwa raunin dumbbell, tafiya lafiyar MacDonald ya haɗa da kowane motsa jiki mai nauyi yana motsawa cikin littattafai. falsafar ta tare da mabiyan ta. (Mai Alaƙa: Wannan Tsattsauran Ra'ayin Mai Shekaru 74 Yana Kare tsammanin a Kowane Mataki)

A cikin sabon post na Instagram, fitfluencer (aka @trainwithjoan) ta raba bidiyo biyu da kanta tana yin layuka, motsa jiki wanda ya fi dacewa da manyan tsokoki na baya (kamar lats da rhomboids) yayin da kuma buga kafadu, biceps, da triceps. A cikin faifan bidiyo na farko, MacDonald yana yin motsa jiki a kan na'urar layi mai goyan bayan ƙirji, zaɓi wanda matsakaicin mutum ba zai iya samun damar zuwa gida ba. A cikin shirin na biyu, MacDonald yana yin ƙarin motsa jiki a gida-gida. A wannan karon, tana zaune a ƙasa, tana riƙe da kowane ƙarshen maɗaurin juriya da aka maƙalla a kusa da ƙafafunta, kuma ta ja band ɗin baya don yin layuka. (Mai alaƙa: Kalli Joan MacDonald mai shekaru 74 Deadlift 175 Pound kuma buga sabon rikodin na mutum)

A cikin taken ta, MacDonald ta bayyana cewa yin layuka tare da matsakaicin matakinta, bandungiyar juriya na madauki har yanzu tana da “wuya,” kuma cewa za ta saba daidaita tsarin sake fasalin lokacin da take amfani da band don juriya maimakon nauyi don kaya. (FYI - Hakanan zaka iya amfani da maɗaukaki ɗaya, tsayi mai tsayi tare da ƙare biyu, kamar TheraBand, kuma kuna jin ƙonawa iri ɗaya.)

"Makullin yin aikin motsa jiki na gida yana da tasiri shine tabbatar da cewa kun yi yawan maimaitawa kamar yadda ake bukata don kawar da tsokoki," in ji MacDonald. "Zan iya yin reps 10 kawai a cikin dakin motsa jiki tare da nauyi mai nauyi, amma tare da makada da iyakance dumbbells zan iya yin reps 16 ko 20. Ainihin zan yi reps da yawa kamar yadda ake buƙata don samun ƙonawa mai kyau." (Mai alaƙa: Fa'idodin Ƙungiyoyin Resistance Za su sa ku sake tunani ko kuna buƙatar ma'aunin nauyi)

Kuma dabararta ta duba. Ee, yin amfani da nauyi mai nauyi don ƙarancin adadin reps yana da kyau don haɓaka ƙwayar tsoka da iko. Amma shi shine zai yiwu a gina ƙarfin tsoka kuma juriya tare da juriya mai haske kawai ko nauyin jiki kaɗai. Ci gaba da ƙalubalantar tsokar ku shine mabuɗin, amma ƙara yawan nauyi ba shine kawai hanyar yin hakan ba. Lokacin amfani da nauyi mai sauƙi ko babu ɗaya, zaku iya ƙara yawan yawan maimaitawa da kuke yi - da / ko rage lokacin da kuka huta tsakanin saiti - don cimma sakamako iri ɗaya kamar yadda zaku yi a cikin dakin motsa jiki tare da manyan kayan aiki. MacDonald ya ba da takamaiman cewa za ta yi yawan maimaitawa kamar yadda ake buƙata har sai ta ji "ƙonawa mai kyau," wanda ya yi daidai da ƙa'idar koyar da yatsa: Idan ba ku jin kamar wakilan ƙarshe na da wuya, lokaci ya yi da za ku ƙara yawan maimaitawa ko ƙara ƙarin nauyi.

Motsa abubuwa masu nauyi a wurin motsa jiki na iya jin ban mamaki kuma yana iya taimakawa wajen cimma burin motsa jiki da yawa, babu shakka. Amma kamar yadda MacDonald ya nuna, yana kuma yiwuwa a dace da motsa jiki mai wahala ta amfani da kayan aiki masu sauƙi da ƙanana daidai a gida.

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