Saurin Cardio Motsi

Wadatacce

• Bita don

Ka san ya kamata ka ƙara motsa jiki. Kuna so ku kara motsa jiki. Amma wani lokacin yana da wahala a matse cikakken motsa jiki a cikin jadawalin aikin ku. Labari mai daɗi: Yawancin karatun da aka buga sun nuna cewa zaku iya kasancewa cikin siffa da ƙona isasshen adadin kuzari don kulawa ko rasa nauyi ta hanyar yin ƙaramin motsa jiki a cikin yini. A zahiri, bincike ya nuna cewa takaitaccen lokacin motsa jiki-kamar kaɗan na zaman mintuna uku na 10-suna da tasiri kamar na dogon lokaci, idan aka sami jimlar lokacin motsa jiki da matakin ƙarfi daidai. Maimaita kowane darasi na gaba na minti daya.

• Tsalle jack Tsaya tare da ƙafafu tare, sannan tsalle, raba ƙafafu da ɗaga hannu sama. Ƙasa tare da ƙafar ƙafar ƙafa, sannan tsallake ƙafafuwa tare tare da ƙananan makamai.
  
  
• Gudun matakala Gudu da matakan matakala, ɗora hannuwanku, sannan kuyi tafiya ƙasa. Ku bambanta ta hanyar ɗaukar matakan hawa biyu lokaci guda.
  
  
• Tsallake igiya Yi babban shuffle na ɗan dambe ko tsalle mai ƙafa biyu. Tsaya akan ƙwallon ƙafa, kada ku yi tsalle sama da ƙasa, gwiwar hannu ta gefen ku.
  
  
• Squat tsalle Tsaya tare da faɗin ƙafar ƙafa. Ƙunƙasa gwiwoyi da ƙananan kwatangwalo a cikin tsutsa. Tsalle cikin iska kuma daidaita kafafu, ɗaga hannaye zuwa sama. Kasa a hankali, rage makamai.
  
  
• Tsalle Tsalle Tsaya a tsaga tsage, ƙafa ɗaya doguwar tafiya a gaban ɗayan, sannan lanƙwasa gwiwoyi da tsalle, juyawa ƙafa zuwa ƙasa da ɗora makamai sabanin kafafu. Madadin kafafu.

• Mataki na sama Tashi a kan shinge, matakala, ko benci mai ƙarfi da ƙafa ɗaya, sannan ɗayan, sannan ƙasa ƙasa ɗaya; maimaita.
  
  
• Sauya gwiwa gwiwa Tsaye mai tsayi, kawo gwiwa guda zuwa kirjin ku ba tare da rushe kejin hakarkarin ba; karkata kishiyar gwiwar hannu zuwa gwiwa. Madadin tarnaƙi.
  
  
• Kashe Hamstring Tsaye mai tsayi, yi gefe zuwa gefe tare da ƙafar dama, sannan ku kawo diddige hagu zuwa gindi; ja gwiwar hannu zuwa gefe. Madadin tarnaƙi.
  
  
• Jog a wuri Jog a wuri, ɗaga gwiwoyi sama; lilo makamai a zahiri cikin adawa. Kasa a hankali, kwallon kafa zuwa diddige.
  
  
• Tsalle daga gefe zuwa gefe Sanya duk wani dogon abu, na bakin ciki (kamar tsintsiya) a ƙasa. Tafi gefe akan abu, saukowa da ƙafafu tare.

Bita don