35 Mafi kyawun Tips na motsa jiki na kowane lokaci

Wadatacce

• Mafi Kyawun Tukwici: Dalilin da yasa yakamata ku motsa jiki
• Mafi kyawun Tips na motsa jiki na Cardio
• Mafi kyawun Ayyukan Horar da Ƙarfin Ƙarfafawa
• Mafi Kyawun Tukwici na Tafiya da Tafiya
• Mafi kyawun Tips na motsa jiki don Flat Abs
• Mafi kyawun Yoga da Pilates Tukwici
• Mafi kyawun Tukwici na motsa jiki
• Bita don

Kuna son sanin sirrin samun jikin da ya dace a lokacin rikodin? Mu ma mun yi, don haka muka tafi kai tsaye zuwa bincike, masu horar da kansu, masu ilimin motsa jiki, da masu koyar da motsa jiki don tattara mafi kyawun shawarwarin motsa jiki don kunna motsa jiki na yau da kullun zuwa manyan kayan aiki.

Sanya kaɗan daga cikin waɗannan motsi, ƙarfafawa, da mantras cikin aiki kowane mako kuma ana ba ku tabbacin ganin sakamako cikin sauri!

Mafi Kyawun Tukwici: Dalilin da yasa yakamata ku motsa jiki

1. Zai iya ceton rayuwar ku-da gaske! Yin aikin motsa jiki akai-akai da horon ƙarfi yana rage haɗarin cututtukan zuciya, ciwon sukari, da endometrial, colon, da kansar nono. Ƙungiyar Zuciya ta Amurka ta ba da shawarar yin motsa jiki na mintuna 30-60 a yawancin kwanaki don rage haɗarin cututtukan zuciya. (Kai. Wannan gwajin turawa zai iya yin hasashen ko za ku sami ciwon zuciya daga baya a rayuwa.)

2. Za ku ji kasa da damuwa da farin ciki. An tabbatar da motsa jiki don inganta halinka da rage damuwa. Nazarin ya nuna cewa mafi ƙoshin lafiyar ku, mafi kyau za ku kasance cikin kula da tasirin damuwa na dogon lokaci. Shownaya daga cikin motsa jiki na mintina 50 na motsa jiki na aerobic an nuna shi sosai don rage matakan damuwa. Kuma karatu a cikin Jaridar British Medicine of Sports an gano cewa motsa jiki na iya zama mafi inganci fiye da magunguna wajen magance bakin ciki mai laushi zuwa matsakaici.

3. Yana kara karfin kashi. Motsa jiki yana ƙaruwa da ƙashi, yana taimakawa hana osteoporosis. Babban aiki mai ƙarfi, kamar tsalle da gudu, shine mafi fa'ida don kiyaye yawan kashi.

Mafi kyawun Tips na motsa jiki na Cardio

4. Koyaushe dumi da sanyaya jiki. Wannan tukwici na motsa jiki zai taimake ka ka kula da motsinka da sassauci da kuma hana rauni. Takeauki mintuna 5-10 don a hankali ɗaga bugun zuciyar ku a farkon fara motsa jiki sannan ku rage shi daga baya. Kafin horon ƙarfi, yi cardio mai ƙarancin ƙarfi wanda ke ɗaukar ƙungiyoyin tsoka masu girma kamar ƙafafu, baya, da ainihin. Gwada wannan dumi mai sauri kafin kowane motsa jiki.

5. Takeauki wannan ƙalubalen tsalle-tsalle. "Mafi kyawun motsa jiki na cardio shine juzu'i mai tsalle-tsalle biyu," in ji Michael Olajide Jr., tsohon mai neman matsakaicin nauyi na duniya kuma mai horar da /masa a AEROSPACE High Performance Center a birnin New York. "Yana da tsanani: Za ku ƙone kimanin calories 26 a cikin minti daya! Yi tsalle na asali na minti 5, sannan ku yi tsalle sau biyu a sama kuma ku juya igiya sau biyu da sauri don haka ya wuce ƙarƙashin ƙafafunku sau biyu kafin ku sauka. Wannan yana ɗaukar lokaci, haƙuri. da iko. Amma za ku sami kyakkyawan tsari kawai ta yin aiki da shi." (Da zarar kun ƙware da hakan, sama da ante tare da wasan motsa jiki na tsalle na minti 30.)

6. Kada ku yi tafiya ta hanyar cardio. Ƙara ƙarfin ta hanyar yin tazara: Bayan ɗumi-ɗumi, musanya minti na 1-2 na aiki a ƙimar aikin da ake tsammani, ko RPE, na 7 ko 8 tare da mintuna 2-4 na lokutan ƙananan ƙarfi (RPE na 3-4) . Maimaita sau 4-6. Yi amfani da jagorarmu mai amfani don taimakawa ƙayyade RPE ɗinku yayin kowane motsa jiki.

7. Sautin sauti a kan maƙarƙashiya. "Ajiye lokaci a dakin motsa jiki tare da wannan na minti 10 na cardio / sculpt: Yi tsalle a kan wani katako mai rike da dumbbell mai nauyin kilo uku zuwa biyar a kowane hannu, kuma saita gudun zuwa tafiya mai sauri. Yi saitin 60-na biyu kowanne daga cikinsu. kafadu, biceps curls, triceps curls, side laterals, front laterals and stand triceps kickbacks daya bayan daya yayin da kuke tafiya. Yana da kalubale babba mai ban mamaki wanda shima yana sanya bugun zuciyar ku. Yi wannan jerin sau biyu ko sau uku a kowane mako. kun inganta, kuyi aiki har zuwa yin mintuna 4, "in ji Michael George, mai ba da horo kuma marubucin Jikin Express Makeover.

8. Yi tsarin tafiyarku na yau da kullun. "Sai dai idan kuna horon tseren marathon, tsallake dogon lokaci, jinkirin, guje-guje-gudu na nisa yana haɓaka tsoka. Ƙara 'yan tseren 10 zuwa 60 na daƙiƙa don tseren ku, rage jinkirin isa tsayin daka don ɗaukar numfashi a tsakanin su." in ji Stephen Holt, mai ba da horo na ACE. (Duba: Yadda ake Amfani da Gudu don Rage nauyi)

9. Yi amfani da gwajin magana. Idan ba za ku iya magana da jumla ko biyu tare da kowane numfashi ba, kuna matsawa da ƙarfi (sai dai idan da gangan kuna yin tazara mai ƙarfi).

10. Samun tsalle akan asarar nauyi. "Ƙara tsalle-tsalle na plyometric zuwa motsa jiki don inganta ƙarfin zuciya na zuciya da ƙarfin ƙafar ƙafa - za ku zazzage hamstrings, quads da glutes. Nemo akwati mai ƙarfi wanda ke da akalla ƙafa ɗaya [kamar aj / fit Plyometric Jump Box, $ 71; amazon.com] An fara daga tsaye, da tsalle tsalle zuwa tsakiyar akwatin, sannan ku koma ƙasa. Maimaita sau 20," in ji George. (Mai dangantaka: Akwatin Akwatin Plyo don Babban Jiki da Ƙananan Jiki)

11. Kalli agogo don rage nauyi. A cikin aJaridar Ƙungiyar Likitocin Amurka Nazarin, matan da suka tara aƙalla mintuna 200 a mako don watanni 18 sun rasa kusan kashi 14 na jimlar nauyin jikinsu. Wadanda suka tara kasa da mintuna 150 sun rage nauyin su da kasa da kashi 5 cikin dari.

12. Karfafa gudu. "Ƙara bango zaune zuwa ƙarshen kowane gudu zai ƙarfafa quads, hamstrings, da glutes, inganta saurin ku da jimiri. Jingina da bango tare da ƙafarku da faɗin kafada, sannan ku tsuguna har gwiwoyinku sun lanƙwasa a digiri 45. Riƙe don 30-60 seconds; yi aiki har zuwa yin saiti 10. Ƙara ƙalubale ta haɗa da haɓakar diddige: Ɗaga ƙafar hagunku, sannan dama, sannan ku ɗaga duka biyu tare sau biyu, "in ji Mindy Solkin, mai kuma shugaban kocin Cibiyar Running Birnin New York.

Mafi kyawun Ayyukan Horar da Ƙarfin Ƙarfafawa

13. Tashi kamar yadda kuke nufi. Idan za ku iya yin matsakaicin adadin shawarar da aka ba da shawara (yawanci 10-12) ba tare da jin gajiya ba, ƙara fam (kashi 10-15 a lokaci guda). Idan ba za ku iya kammala mafi ƙarancin adadin shawarwarin da aka ba da shawarar ba (yawanci 8), rage nauyi a cikin kashi 10 cikin ɗari har sai kun iya. Maimaitawarku na 1 ko 2 na ƙarshe yakamata koyaushe ya zama mai tauri, amma mai yuwuwa.

14. Gwada wannan duka-in-one toner. David Kirsch, mai ba da horo kuma marubucinƘarshen Tsarin Jikin New York. "Tsaya tare da ƙafarku da faɗin kafada tare da riƙe ƙwallon magani mai nauyin kilo uku zuwa huɗu. Ku lanƙwace hannayenku sama don ƙwallon ya kasance a matakin ido akan kafada ta dama. Yayin da kuke kawo ƙwallo zuwa gwiwa na hagu, fita da kafarka ta hagu sai ka lankwasa ta bai wuce digiri 90 ba, ka rike kafarka ta dama a mike. Koma wurin farawa, yi maimaita 10 zuwa 15 sannan a maimaita daya kafar.

15. Daidaita jikinka. Don kawar da raunin da ya faru, gina kyakkyawan matsayi, kuma tabbatar da cewa kuna da ƙarfi don ayyukan da kuka fi so, yi motsa jiki don ƙungiyoyin tsoka masu adawa. A yayin ayyukanku na mako -mako, idan kuna aiki da quads, alal misali, ku yi motsa jiki don maƙogwaron ku. Hakanan ya shafi biceps da triceps, kirji da baya da ƙananan baya da abs. (Misali: Ga yadda daidaitaccen sati na motsa jiki yayi kama.)

16. Yi aiki a lokacin aikinku. Gregory Florez, mai ba da horo na sirri a Salt Lake City, Utah ya ce "Ku zauna a kan ƙwallon kwanciyar hankali don ƙarfafa zuciyar ku, kuma ku ci gaba da yin dumbbells ko motsa jiki a kan teburin ku." ’Matse cikin motsa jiki 12 zuwa 15 na motsa jiki kamar curls dumbbell, matattarar sama, da ab crunches; da nufin saiti biyu ko uku na kowane. Wannan yana ba ku ƙarin lokacin kyauta don dacewa da wasannin motsa jiki kamar kekuna ko wasan tennis. "

17. Dauki kwana ɗaya tsakanin zaman ɗaukar nauyi. Koyaushe ku ba ƙungiyoyin tsoka sa'o'i 48 na hutawa tsakanin motsa jiki na juriya don ba su lokaci don dacewa da damuwar da kuka sanya musu. Idan dole ne ku ɗaga kowace rana, kada ku yi niyya iri ɗaya na tsokoki a cikin zaman baya-da-baya.

18. Super-sculpt your butt. "Samu manyan glutes ta hanyar kai hari ga tsokoki da kyallen takarda da aka binne a cikin jikin ku. Don buga su, yi squats masu ƙarfi, irin su tsalle-tsalle. Sa'an nan kuma, fashewa da kullun tare da tsalle-tsalle na kasa, bleacher mai gudu, da hawan matakan hawa. , "in ji Steve Ilg, marubucin Jimlar Canjin Jiki.

19.Kada ka bari al'adarka ta zama rube. Don ci gaba da samun nasarar sassaƙaƙƙun sassaƙaƙƙun ƙafa, wannan nasihun motsa jiki yana da mahimmanci: Canza motsi, oda, nauyi, saiti, maimaitawa da/ko lokacin hutu da kuke yi aƙalla kowane mako huɗu. Gwada haɗa abubuwa akai-akai. A cewar wani binciken a cikin Jaridar Ƙarfafawa da Bincike, Batutuwan da suka bambanta adadin saiti da maimaitawa daga motsa jiki zuwa motsa jiki sun ga samun ƙarfin ƙarfi-ko da a cikin ƙarfin guda ɗaya-fiye da waɗanda suka makale da wannan na yau da kullun.

20. Yawaita turawa. "Squat-thrust push-ups yana sa ku cikin siffa mai kyau saboda suna aiki da jikinku na sama, core, da ƙananan jikin ku kuma suna inganta ƙarfi, ƙarfi, da juriya gaba ɗaya," in ji Keli Roberts, mai horar da kansa a Los Angeles. "Daga matsayi na tsaye, tanƙwara ƙasa, ɗora hannuwanku a ƙasa faɗin faɗin kafada, kuma tsallake ƙafafunku cikin madaidaicin tsari. Idan kuna da ƙarfi, ƙetare idon sawun ku; in ba haka ba, tsallake ƙafafunku da yawa. Yi turawa - sama, sai ku yi tsallen ƙafafu tare ko kuma ku cire ƙafar ƙafarku, ku koma ƙafafunku zuwa hannayenku kuma ku tashi, kuyi maimaita sau takwas gaba ɗaya, ku huta na minti daya, sannan ku maimaita."

21. Ƙarfafa adadin kuzari tare da da'irori. Yi saiti ɗaya na kowane motsi a cikin aikinku, ba tare da hutawa tsakanin motsa jiki ba. Maimaita da'irar sau ɗaya ko sau biyu kuma za ku ƙone har zuwa adadin kuzari 300 a cikin rabin sa'a sabanin 150 daga tsarin yau da kullun na nauyi. (Mai alaƙa: Gwada Da'irar Mintuna 20 na Anna Victoria don Jiki da Mahimmanci)

22. Karya shebur. "Me ya sa za ku biya wani don share dusar ƙanƙara daga hanyarku? Bayan kona kusan adadin kuzari 400 a awa ɗaya, dusar ƙanƙara tana haɓaka ƙarfin tsoka da ƙarfi. Amma ku kasance lafiya: Rage yawan dusar ƙanƙara akan kowane shebur, kuma tanƙwara daga gwiwoyinku da kwatangwalo, ba ku ba baya, "in ji Tom Seabourne, Ph.D., likitan ilimin motsa jiki da masanin ilimin motsa jiki a Kwalejin Al'ummar Arewa maso Gabashin Texas a Dutsen Pleasant, Texas.

Mafi Kyawun Tukwici na Tafiya da Tafiya

23. Saki. Rage ƙusoshin hannu zai hana ku daga ɗaga hannayenku, wanda zai iya ƙarfafa bayanku da kafadunku. Yi kamar kana riƙe da malam buɗe ido a kowane hannu: Rufe yatsunka don kiyaye shi daga tashi, amma a hankali don kada ka murƙushe shi.

24. Rubuta shi. Upauki alkalami ko zazzage ƙa'idar aikin jarida don wannan darasin motsa jiki. Masana sun ba da shawarar bin diddigin ayyukanku-nesa, hanya, komai! Kamar dai adana littafin abinci yana inganta abincin ku, bin diddigin abubuwan motsa jiki na taimaka muku tsayawa tare da motsa jiki. (Anan ne mafi kyawun aikace -aikacen motsa jiki kyauta da mafi kyawun aikace -aikacen bin diddigin kyauta.)

25. Matsar da shi kamar yadda kuke nufi. Ga shawarar motsa jiki mara motsa jiki: Yi tafiya kamar kun makara don alƙawari. Matsar da sauri isa don ɗaukar mil a cikin mintuna 15-20 - wannan shine matsakaicin taki.

26. Gudu (ko tafiya) ga tuddai! Kuna ƙona adadin kuzari 25-40 bisa ɗari-kuma ƙara ƙarfin ku-ta hanyar tafiya ko gudana akan karkata fiye da yadda kuke tafiya akan shimfidar wuri. Ƙara gajerun tsaunuka (yadi 50-100) zuwa hanyar da kuka saba ko ƙara karkata akan injin tuƙi.

Mafi kyawun Tips na motsa jiki don Flat Abs

27. Kasance cikin iko. Kada ku yi amfani da ƙarfi maimakon kuɓin ku don yin aikin. Tsayar da tsokar tsokar ku a cikin dukkan kewayon motsi.

28. Yi tafarkin ku don faɗin abs. Barbara Bushman, Ph.D., farfesa a fannin kiwon lafiya, ilimin motsa jiki da nishaɗi a Jami'ar Jihar Kudu maso Yammacin Missouri ta ce "Je kayakin don samun ciki mai daɗi-yana da kyau saboda yawancin ƙarfin tuƙin ku yana fitowa daga zuciyar ku." "Mimic motsi da juriya na ruwa a gida ta hanyar karkatar da ƙungiyar motsa jiki a kusa da ƙasan teburin tebur ko wani abin da aka gyara. Zauna a ƙasa tare da kafafu, gwiwoyi sun ɗan lanƙwasa; riƙe ƙarshen ƙarshen band a kowane hannu. Juya gangar jikinku zuwa gefe ɗaya yayin da kuke dawo da gwiwar hannu kaɗan, sannan ku canza gefe. Yi saiti uku na minti ɗaya zuwa uku kowanne. "

29. Ƙara keken zuwa ab na yau da kullun. A cewar Cibiyar Nazarin Motsa jiki ta Amurka, keken (kwance fuska, kawo gwiwa ta dama da gwiwar hagu zuwa juna, sannan ku canza gefe) shine mafi kyawun motsa jiki mai ƙarfi saboda yana amfani da kowace tsoka a cikin abs. Ya fi son ɓarna na al'ada? Yin su a kan ƙwallon kwanciyar hankali ya fi tasiri fiye da yin su a ƙasa saboda ainihin ku zai yi aiki tukuru don daidaita matsayin ku kuma kuna iya motsawa ta hanyar motsi mafi girma.

30. Kashe su. Don shigar da mafi zurfin tsokoki na abs a lokacin kowane motsa jiki-ko kawai zaune a kujera-gwada wannan: Inhale, sa'an nan kuma exhale kuma ja maɓallin ciki zuwa ga kashin baya, ba tare da tura kafadunku gaba ba (kada ku tsotse cikin cikin ku kawai) .

Mafi kyawun Yoga da Pilates Tukwici

31. Kula da jikinka da numfashinka. Lokacin da kuke yin yoga da Pilates, ku mai da hankali kan shaƙa da fitar da numfashi. Wannan shawarar motsa jiki zai taimaka wajen tura wasu tunani-kwanakin ƙarshe, alkawuran abincin dare, batutuwan suruka-zuwa mai ƙonawa ta baya. Sakamakon: hankali mai natsuwa da jiki mai ƙarfi.

32. Yi yoga don lafiyar ku. A cikin binciken da aka yi a Gidauniyar Kula da Lafiya ta Cleveland a Ohio, mutanen da suka sha wahala daga ƙaura, ciwon ramin carpal da wuyan wuyansu sun yi minti 90 na yoga sau uku a mako har tsawon wata guda. Sun bayar da rahoton mafi kyawun yanayi, ƙarancin zafi da rage buƙatar magani. Yoga na iya sauƙaƙa wasu nau'ikan ciwon ƙananan baya mai kyau kamar jiyya na jiki, bisa ga wani bincike a cikin Annals na Magungunan Ciki.

Mafi kyawun Tukwici na motsa jiki

33. Yi lankwasa akai-akai. A mafi yawan kwanaki bayan motsa jiki-kada ku taɓa yin sanyi-mike kowace ƙungiyar tsoka da kuka yi amfani da ita, riƙe kowane tsawon daƙiƙa 30. Ƙara kewayon motsin ku na iya rage haɗarin rauni yayin ayyukan yau da kullun.

34. Mikewa don samun karfi. Wasu bincike sun nuna cewa shimfida ƙungiyar tsoka da kuka yi aiki a tsakanin saiti na iya haɓaka ƙarfin ƙarfi da kashi 19 cikin ɗari. (Mai Dangantaka: Dalilin da yasa Ba za ku taɓa Tsallake Cooldown Bayan Aiki ba)

35. Kuma ku kasance masu sassauƙa da kanku. "Ba dole ba ne ka zama tsarkakan motsa jiki don samun sakamako," in ji Maureen Wilson, mai gida, mai horar da kai, kuma mai koyarwa a Sweat Co. Studios a Vancouver. "Bi tsarin 80/20: kashi 80 cikin 100 na shekara, za ku motsa jiki akai-akai kuma ku ci abinci mai kyau. Ku sani cewa za ku zame kashi 20 cikin 100 na lokaci saboda hutu da lokacin aiki. Lokacin da kuka yarda cewa lafiyar jiki ba ta dace ba. Gabaɗaya ko ba komai, za ku fi dacewa ku tsaya tare da shi har tsawon rayuwa."

Bita don