Jump Away the Jiggle

Wadatacce

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Manufar ku

Ba da takalmin tseren rana a kashe ba tare da tsallake zaman cardio ba. Tare da wannan shirin, ba za ku yi amfani da komai ba face igiyar tsalle (idan ba ku da ɗaya, babu gumi; tsalle ba tare da shi ba) don samun aikin motsa zuciya. Wannan babban tasiri yana ƙone mega adadin kuzari-zuwa sautin 10 a cikin minti daya- kuma yana ƙarfafa ƙafafu, gindi, da kafadu ma. Amma mun san yana iya samun ɗan banbanci bayan ɗan lokaci, don haka muka haɗa abubuwa tare da tsalle -tsalle na hopscotch. Yanzu cire wannan na'urar cardio kuma motsa!

Abin yi

Dumi, sannan ku ɗauki igiyar ku ku yi tsalle. Idan kuna da isasshen sarari, gwada motsi kusa da ɗakin (ya fi daɗi). Don tsalle-tsalle na hopscotch, duba abin da dole ne a yi (a ƙasa), kuma don mai annashuwa kan yadda ake yin ƙira, duba shape.com/cheatsheet. Idan aikin motsa jiki ya taɓa jin zafi sosai, ɗauki minti ɗaya don ɗaukar numfashi sannan ku ci gaba daga inda kuka tsaya.

Hopscotch Jump

> Sanya igiyar tsalle daidai da ku a ƙasa kuma ku tsaya a ƙarshensa tare da hannayenku akan kwatangwalo.

> Raaga ƙafarku ta hagu don nauyinku ya kasance akan ƙafarku ta dama. Yi gaba gaba, sauka tare da ƙafarka ta dama a gefe ɗaya na igiya [A].

> Tsallake gaba, wannan karon yana saukowa da ƙafafu da faffadan igiya [B]. Maimaita, wannan lokacin yana tafiya da ƙafar hagu. Lokacin da kuka isa ƙarshen igiyar, juyawa ku ci gaba da kishiyar hanya.

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