Siffar Studio: Zama HIIT na ƙasa

Wadatacce

• Zama HIIT Zama
• Banded Thruster
• Dutsen Dutsen Banded
• Ƙungiyar Banded Bear Jack
• Koma Lunge zuwa Banded Bicep Curl
• Jack mai tsalle
• Rikicin Bear Jawo
• Banded Cross-Body Mountain Climber tare da Turawa
• Bita don

Zafi da zafi suna sa ku ƙulli? Ba kai kaɗai ba ne. Bincike ya nuna cewa lokacin da ya fi zafi da muggier a waje, galibi mun fi damuwa da bacin rai.

Kuma yayin da ake samun maƙarƙashiya tare da motsa jiki na waje na iya zama kamar abu na ƙarshe da kuke son yi, ga mai ba da horo Ashley Joi, yana ɗaya daga cikin hanyoyin ta na haɓaka yanayi. "Ayyukan motsa jiki na waje suna ba ni farin ciki sosai," in ji ta. Wannan farin ciki yana da goyon bayan kimiyya, kuma: yarjejeniya kwanan nan a cikin Jaridar Nazarin Farin Ciki ya nemi masana su kimanta dabaru 68 don ɗaga matakin farin ciki na mutum. Kasancewa mai aiki yana matsayi na uku, yayin aiki yana ɗaukar matsayi na biyar. (Mai alaƙa: Fa'idodin Lafiyar Hankali da Jiki na Ayyukan Waje)

Shirya don farawa? Anan, Joi tana raba abubuwan da ta fi so na HIIT don zafi, kwanaki masu zafi a waje. Kuma tunda aikin motsa jiki ya fi matakin ƙasa, ba za ku sami ƙarancin jin gajiya da sauri daga yanayin zafi ba.

Ana faɗi haka, idan a kowane lokaci kuka fara jin an kashe ku, ku daina, in ji Joi. "Tunda rana ce mai zafi, mai zafi, saurari jikin ku kuma ku tafi da kanku."

Kuma kar a manta yin ruwa! (Mai dangantaka: Mafi kyawun Hanyoyi don Ci gaba da Ruwa a lokacin Ayyukan waje)

Zama HIIT Zama

Yadda yake aiki: Yi ɗumi na mintuna biyar zuwa 10 kafin farawa. Yi kowane motsi na daƙiƙa 40, hutawa na daƙiƙa 20 a tsakani. Matsar da kowane motsa jiki guda bakwai, sannan sake maimaita zagaye uku.

Za ku buƙaci: Bandungiyar juriya tare da iyawa da ƙaramin madaidaicin madaidaiciya (ko ƙungiyar ganima)

Banded Thruster

A. Tsaya tare da faɗin ƙafar ƙafa. Maɗaukakin band ɗin juriya tare da hannaye a ƙarƙashin ƙafafu biyu. Rike hannun hannu da kowane hannu, kawo hannu zuwa kafadu a matsayi na gaba.

B. Hinge a kwatangwalo don nutsewa cikin squat, tsayawa kaɗan lokacin da cinyoyin suka yi daidai da ƙasa (ko ƙasa da jin daɗi).

C. Tura cikin tsakiyar ƙafa yayin amfani da ƙyalli da hamstrings don fitar da kwatangwalo sama zuwa matsayi na tsaye. A lokaci guda, danna hannun sama, rike kai tsaye a kan kafadu. Ƙaƙƙarfan ƙarfafawa, da fitar da numfashi a saman.

D. Nan da nan ku ɗaga hannayenku ƙasa - zuwa kafadu/kwatangwalo - kuma ku nutse cikin ƙwanƙwasa don fara wakilci na gaba.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Miza shi: Ƙara bugun jini a kasan squat.

Gyara shi: Cire band ɗin juriya.

Dutsen Dutsen Banded

A. Maɗa ƙaramin bandeji a kusa da ƙafafu biyu don haka yana ƙarƙashin diddige. Jarowa zuwa babban matsayi mai tsayi. Yakamata a miƙa makamai gabaɗaya, tafukan hannu suna matsawa da ƙarfi cikin ƙasa, yatsun yatsu kaɗan. Baya ya kamata ya zama lebur da core da glutes da ke shirin farawa.

B. Fitar da gwiwar dama a cikin kirji, jawo band din tare da shi. Nan da nan mayar da gwiwa zuwa farkon.

C. Da zaran gwiwar dama ta buga wurin farawa, fitar da gwiwa na hagu a cikin kirji. Ci gaba da saurin canza kafafu.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Gyara shi: Juya band ɗin don ƙarin juriya.

Gyara shi: Cire band ɗin juriya ko taɓa kowace gwiwa zuwa ƙirji a hankali tare da sarrafawa.

Ƙungiyar Banded Bear Jack

A. Maɗa ƙaramin bandeji a kusa da ƙafafu biyu don haka yana ƙarƙashin diddige. Ku zo kan dukkan ƙafafu huɗu, hannaye a ƙarƙashin kafadu da gwiwoyi ƙarƙashin kwatangwalo, yatsun kafa. Hover gwiwoyi kusan inci daya a sama da kasa don farawa. (Wannan shine matsayin bear.)

C. Riƙe matsayin bear, riƙe tsalle biyu ƙafa kaɗan inci zuwa kowane gefe, sannan nan da nan tsalle su kusa don komawa don farawa. Maimaita.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Gyara shi: Karkatar da band don ƙara juriya.

Mika shi ƙasa: Cire band ɗin juriya ko fita ƙafa ɗaya a lokaci ɗaya tare da sarrafawa.

Koma Lunge zuwa Banded Bicep Curl

A. Maɓalli band ɗin juriya tare da hannaye a ƙarƙashin ƙafar dama. Tsaya tare da nisa na ƙafafu, riƙe da hannu da kowane hannu, hannaye ta kowane gefe, wuyan hannu suna fuskantar ciki.

B. Matakin ƙafar hagu baya komawa baya, ƙafafu biyu suna yin kusurwoyi 90-digiri tare da gwiwa na hagu suna shawagi kaɗan sama da ƙasa.

C. Mataki kafar hagu zuwa gaba don tsayawa. Da zarar an miƙe, lanƙwasa hannayen sama zuwa kafadu, kiyaye alfahari da manyan hannaye kamar yadda zai yiwu.

D. Ƙananan iyawa tare da iko don komawa don farawa.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20. Canja bangarorin; maimaita.

Gyara shi: Ƙara bugun jini a kasan motsi.

Gyara shi: Cire ƙungiyar juriya. Idan makamai sun gaji, murɗa band ɗin kowane wakili.

Jack mai tsalle

A. Madauki ƙaramin band a kusa da kafafu biyu sama da gwiwoyi. Tsaya tare da ƙafafu tare da makamai a gefe.

B. Lankwasa gwiwoyi kaɗan, tsalle ƙafafu a faɗi, kai hannaye zuwa tarnaƙi da sama.

C. Yi tsalle ƙafa tare, rage makamai ta gefe.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Gyara shi: Karkatar da band don ƙara juriya.

Gyara shi: Fita kafa ɗaya a lokaci guda tare da sarrafawa.

Rikicin Bear Jawo

A. Madauki ƙaramin ƙungiya a tsakiyar tsakiyar shins kuma ɗauka matsayin bear.

B. Riƙe matsayin bear, yi tafiya hannun hagu a gaba yayin da kuma tafiya ƙafar dama zuwa gaba. Sannan, yi tafiya da hannun dama a gaba yayin da kuma tafiya ƙafar hagu a gaba.

C. Ci gaba da rarrafewar motsi don huɗu zuwa biyar a gaba, sannan motsa huɗu zuwa biyar a baya, gwargwadon tsawon tabarma. Ci gaba da yin aiki da baya a duk lokacin.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Gyara shi: Matsar da sauri da sauri (yayin da ake kiyaye tsari mai kyau) gaba da baya.

Mika shi ƙasa: Cire band ɗin juriya gaba ɗaya.

Banded Cross-Body Mountain Climber tare da Turawa

A. Maɗaɗɗa ƙaramin band ɗin tsakiyar sama da shins kuma ɗauka babban matsayi don farawa.

B. Rage kirji zuwa ƙasa (ko mafi ƙasƙanci gwargwadon iko) a cikin turawa, ajiye gwiwar hannu a kusa da gangar jikin da mahimmin aiki, don haka jiki ya samar da madaidaiciyar layi daga kai zuwa yatsa.

C. Danna jikin baya har zuwa babban katako.

D. Fitar da gwiwa na hagu zuwa gefen dama na kirji. Koma zuwa babban matsayi mai tsayi, sannan maimaita a wancan gefen.

E. Yi reps 8 na masu hawa dutse (4 a kowane gefe), sannan fara farawa na gaba tare da turawa.

Maimaita na 40 seconds. Ku huta na daƙiƙa 20.

Miza shi: Karkatar da band don ƙara juriya.

Mika shi ƙasa: Cire band ɗin juriya ko yi turawa akan gwiwoyi.(Kawai tabbatar da cewa jikin ya samar da madaidaiciyar layi daga kai zuwa gwiwa, kuma an ɗora gwiwar hannu cikin gangar jikin.)

Bita don