Tsare-da-Shi Dabarun Motsa Jiki akan Hanya

Wadatacce

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Tashi da haske. Idan ba ku da gida, ku keɓe minti 15 da safe don shimfiɗawa, numfashi mai zurfi ko yin wasu motsa jiki na tashi don fara ranar da ƙafar dama.

Yi ƙarfi a duk lokacin da za ku iya. A kan jirgin, tura diddige ku zuwa cikin ƙasa kuma ku yi kwangilar glutes ɗin ku don tabbatar da wurin zama.

Yi amfani da abin da kuka samu. Ƙirƙiri nau'in naku na motsa jiki na otal. Yi amfani da babban littafin waya don yin matakin-hawa da ɗaga maraƙi, kujerar tebur don yin tsoma, tsuguno da huhu a kan gado (wanda kuma yana taimakawa daidaitawar ku), biceps curls da layuka tare da kwalaben ruwa, da gudanar da matakala don ƙara cardio .

Igiya kashe lokacin motsa jiki. Rike igiyar tsalle a cikin akwati, don haka koyaushe kuna shirye don cardio idan kun ƙare a otal ɗin da ba ta dace ba.

Tufafi sashin. Yi tafiya cikin kyawawan suttattun motsa jiki da takalmin motsa jiki don ku iya bugun motsa jiki da zaran kun isa otal ɗin ku.

Jawo nauyin ku. Lokacin da kuke tafiya, shirya dumbbells 5-laba biyu don ku iya yin ƙarfin ku na yau da kullun. Ƙari, za ku sami ƙarin jimiri daga ɗaukar ƙarin nauyi a cikin kayanku.

Tsaya kusa da otal. Idan ba ku gamsu da tafiya kan kadarorinku ba a kan tafiya ko gudu, yi amfani da filin ajiye motoci.

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