Aikin motsa jiki na Tsayen Keke Na Minti 30 Zaku Iya Yi Da Kanku

Wadatacce

• Bita don

An shagala da rukunin kekuna da azuzuwan juyawa? Kuna cikin kamfani mai kyau. Shahararriyar wasannin motsa jiki na motsa jiki na ci gaba da hauhawa, kuma ba abin mamaki ba ne: Aikin motsa jiki na yau da kullun yana ƙonewa har zuwa adadin kuzari 12 a cikin minti daya, kuma duk abin da ake yin amfani da shi yana yin wasu manyan sihiri akan kafafu da gindi.

Lokacin da ba za ku iya zuwa aikin motsa jiki na ɗaki ba, gwada wannan motsawar keken a gida don farawa da gogaggen mahaya iri ɗaya, wanda ƙwararren masanin motsa jiki Ruth Zukerman, wanda ya kafa Flywheel Sports a New York City. Wannan motsa jiki na minti 30 na juyi yana haɗe bugun zuciya-farfadowa sprints da hawan ginin tsoka don sadar da naushin zaman ɗakin studio kowane lokaci.

Baya ga daidaita juriya a kan babur, zaku iya amfani da ƙimar ku da aka sani (RPE) don jagorantar matakin ƙoƙarin ku. Gabaɗaya, RPE ɗinku yana bayyana irin wahalar da kuke ji kamar jikin ku yana aiki yayin motsa jiki. RPE na 1, alal misali, zai ji kamar tafiya mai wahala a cikin wurin shakatawa, yayin da RPE na 10 zai ji kamar kuna tsere da dukkan ƙarfin ku kuma ba za ku iya furta kalma ɗaya ba. Don haka idan kuna jin rashin numfashi gaba ɗaya yayin wani ɓangare na aikin motsa jiki tare da shawarar RPE na 3 ko 4, kada ku ji tsoron sake buga shi akan sauri ko tashin hankali. (Mai Dangantaka: Yadda Ake Samun Mafi Kyawun Ajin Spin)

Don samun fa'ida daga cikin gumin gumin ku da ƙirƙira waccan in-studio vibe, haɗa wasan motsa jiki na tsaye a gida don masu farawa tare da jerin waƙoƙi masu ƙarfi, yin tazara ga ƙungiyar waƙoƙin da kuka fi so, kuma za ku manta da ku. 'yana hawa solo, tabbas. Don haka adana motsa jiki na motsa jiki na mintuna 30 na gaba akan wayarku, buga cikin waɗancan faifan (ko belun kunne na motsa jiki na fave), kuma ƙirƙirar ajinku na kanku a gida yanzu. (Kawai ku kawar da waɗannan kura-kuran da aka saba yi.)

Bita don