Hanyoyi masu ban mamaki don sa Horon Ƙarfafa Ji Sauƙi

Wadatacce

• Ƙarfafawa
• Yi Wasu Hayaniya
• Yi Fuska Mai Ban dariya
• Kafa kanka
• Yi Amfani da Harshenku
• Bita don

Karfin horo bai kamata ba a zahiri samun sauki. Sirrin bakin ciki-amma-gaskiyar shine ke ba da tabbacin aikin motsa jiki ya ci gaba da ba da sakamako. Da zarar motsi ya fara jin ƙarancin ƙarfi, kuna ƙara ƙarin nauyi ko gwada sabon bambancin (duba 3 Crunch Variations don Rage kugu). Amma, duk wannan ba shine a ce ba za ku iya yin famfo ƙarfe ba ji sauki fiye da yadda yake a zahiri. Akwai hanyoyi masu ban mamaki da yawa, a zahiri, waɗanda ke taimaka muku yin hakan. Anan, biyar daga cikinsu don gwada lokacin gaba da kuka auna nauyi.

Ƙarfafawa

Hotunan Corbis

Kodayake ba mu ba da shawarar yin wannan yayin yin reps yayin lokacin motsa jiki mafi girma, numfashi mai nauyi har zuwa inda kuka ji kamar kuna iya samun ƙaramin fargaba na iya taimaka muku motsa jiki. yaya? "Wannan yana kawo iskar oxygen a cikin tsokoki don haka kuna da man fetur don fitar da wakilai na gaba ko biyu," in ji Holly Perkins, Ƙarfin Ƙarfi da Ƙwararru kuma wanda ya kafa Ƙungiyar Ƙarfin Mata. Yi la'akari da shi kamar Numfashin Wuta a yoga. Idan ka fara jin kasala a tsakiyar saiti, ka dakata; numfasawa da fitar da numfashi da sauri don numfashi 5-6, sannan a gama saitin. Zai fi kyau a yi wannan lokacin da kawai kuna da reps guda ɗaya ko biyu, in ji Perkins.

Yi Wasu Hayaniya

Hotunan Corbis

Perkins ya ce "kawai yin sautin gurnani yana taimakawa don kunna zurfin zurfin ku." (Nemo Hanyoyin Hanyoyi 7 na iya Shafar lafiyar ku.) A zahiri, bincike yana goyan bayan wannan aikin: Masu binciken Jami'ar Drexel sun gano cewa batutuwan binciken da suka yi gunaguni-ko ma sun yi ihu-sun sami damar yin amfani da ƙarin ƙarfi yayin matse hannun. Kodayake tsarin ba a bayyana ba, masu bincike suna zargin cewa yana da alaƙa da kunna yaƙin ko martanin jirgin, wanda ke taimakawa tsokoki don yin kwangila da ƙarfi (saboda kun sani, hakan zai taimaka muku kuɓuta daga harin beyar ko jefa mota daga yaranku. , wanda shine dalilin da ya sa muke da yakin ko jirgin sama a farkon wuri.) Kada ka so ka jawo hankalin kanka a dakin motsa jiki? Maimakon gunaguni, yi numfashi da ƙarfi. Wannan na iya kunna ginshiƙi a irin wannan hanyar, ta Perkins.

Yi Fuska Mai Ban dariya

Hotunan Corbis

Perkins ya ce "Na nuna matakin ƙoƙari na tare da fuskata." Kawai duba kamanninta a wannan bidiyon na Instagram! "Wannan a bisa doka yana taimaka muku wajen yin ƙarin kokari. Lokacin da kuka shiga ciki da gaske kuma kuka watsar da yadda kuke kama, babu makawa ku ba zai duba kamara a shirye." Perkins bai san ainihin tsarin da ke bayan wannan ba, amma yana zargin cewa yana da alaƙa da gaskiyar cewa, lokacin da ba ku damu da sanya motsin ya zama mai sauƙi ba, ba za ku ɓata makamashi don sanya ku ba. fuska tana da ban mamaki, don haka zaku iya sakawa cewa kuzari don sa jikin ku yayi aiki maimakon. Perkins ya ce: "Ku shiga ciki kawai, kada ku damu da yadda kuke kama kuma kuyi abin da yakamata ku yi don samun ƙarin ƙoƙari," in ji Perkins.

Kafa kanka

Hotunan Corbis

Lokacin yin motsa jiki na kafa, kamar latsa kafa, da gaske ku mai da hankali kan diddigen ku-da haƙa su cikin dandamali ko ƙasa. (Squats suna aiki irin wannan tsokoki zuwa ƙafar ƙafar ƙafa, ba kayan aiki ba. Gwada wannan 6- Minute Super Squat Workout.) "Wannan yana taimakawa wajen kunna glutes da hamstrings, manyan tsokoki a bayan jiki, don haka motsi ya fi sauƙi," in ji Perkins. Hakanan, mata da yawa suna da raunin hamstrings da glutes. Wannan tip yana taimakawa wajen ƙone waɗannan tsokoki yayin motsi, don haka ko da yake ba za ta yi ƙarfi ba, za ku kasance da gaske yin aiki da waɗannan mahimman sassan jikin, in ji Perkins.

Yi Amfani da Harshenku

Hotunan Corbis

Ka fitar da tunaninka daga cikin gutter; muna magana ne lokacin da kuke cikin dakin motsa jiki! Mai kama da yadda gunaguni ke kunna ƙoshin ku, zaku iya amfani da harshen ku don sa su harba su don taimaka muku ɗagawa, tare da taimakawa kiyaye wuyan ku daidai da sauran jikin ku (wanda zai iya taimakawa hana rauni). Tura harshenka sama da rufin bakinka yayin da kake aiwatar da sashin "aiki" na motsa jiki (kamar sashin "sama", ko ɓangaren latsawa ya kamata ya danna).

Bita don