Wannan Aikin Karatun Littafin Yana Nuna Haƙiƙa Zaku Iya Samun Ƙirƙiri Tare da Kayan Aikin Gida

Wadatacce

• Littafin Karatu A-Gida AMRAP Workout
• Sumo Squat tare da Halo
• Juyawa Zama
• Jirgin sama don Juya Jump Jump Switch
• Littafin Haɓaka Hollow Hold
• Bouncing High Knees
• Bita don

A wannan matakin na keɓewar rayuwar ku ta nisantar da jama'a, ayyukan motsa jiki na gida na iya fara jin ɗan maimaitawa. Sa'ar al'amarin shine, akwai mai horarwa guda ɗaya wanda ya san abubuwa da yawa game da tunani a waje da akwatin idan ya zo ga yin amfani da abin da kuke da shi don kayan aiki: Kaisa Keranen, aka KaisaFit, shine mahaliccin wasan motsa jiki na takarda bayan gida mai hoto da kuma sarauniya na ƙara ƙwarewa ga kowane motsa jiki. . Kuma ta sake kasancewa tare da wannan tsarin yau da kullun wanda baya amfani da komai fiye da littafi mai nauyi - yi tunani: wannan babban littafin ilmin sunadarai daga kwaleji ko sabon littafin girkin Crissy Teigen.

Ɗauki littafin zaɓin ku kuma bi waɗannan motsi daga Keranen don motsa jiki a gida wanda ke sake dawo da bugun zuciyar ku yayin ƙarfafa hannuwanku, ƙafafu, da ainihin ku, yayin da kuke mai da hankali kan kwanciyar hankali kuma. Keranen kuma yana ba da shawarwari don kunna konewa (ko ƙasa, idan kuna buƙata), don haka zaku iya zaɓar tafiyar ku gwargwadon matakin ku. Kada ku ji tsoron gwada bambancin motsa jiki na ci gaba - kawai danna shi idan baya jin daɗi.

"Ba za ku taɓa sanin abin da jikinku zai iya yi ba, sai dai idan kun gwada shi," in ji Keranen. "A mafi yawan lokuta, nakan gano cewa jikinmu zai burge mu. Yayin da kuke cikin motsa jiki, ku tuna don sauraron jikinku -ya san abin da ya fi kyau." (Mai Dangantaka: Gwada Aikin AMRAP A-Gida na Bob Harper don Aiki Mai Kyau amma Ingantacce)

Yadda yake aiki: Yi kowane motsa jiki a ƙasa na minti ɗaya kowanne, sannan maimaita daga saman don jimlar zagaye uku don motsa jiki na mintina 15. Kula da tsari mai ƙarfi yayin da kuke aiki da sauri gwargwadon iyawa, kuna kammala yawan maimaitawa gwargwadon iyawa a cikin saƙon minti ɗaya. Huta na daƙiƙa 60 tsakanin zagaye.

Abin da kuke buƙata: Littafi mai nauyi da tabarma - amma zaka iya yin duk waɗannan motsa jiki na jiki tare da nauyin jikinka kawai.

Littafin Karatu A-Gida AMRAP Workout

Sumo Squat tare da Halo

A. Fara tsayawa da ƙafafu mafi faɗi fiye da nisa-hannun baya, ƙafafu suna nuna ɗan yatsa, riƙe littafi da hannaye biyu a gabanka.

B. Rage ƙasa zuwa cikin sumo squat, gwiwoyi suna bin yatsun kafa da tsayin kirji.

C. A ƙasan sumo squat, kawo littafin zuwa dama da sama, a cikin madauwari motsi, komawa zuwa gefen hagu don halo.

D. Ci gaba da riƙe sumo squat yayin da kuke maimaita halo, zuwa hagu da sama, da dawo da littafin a dama. Daidaita ƙafafu don tsayawa sama, kuma maimaita.

Tukwicin motsa jiki: Jin dadi a cikin wannan tsugunne ta cikin halo? Sauke ƙasa, don haka kuna jin ƙonawa mai zurfi a cikin cinyoyi da glutes. Kuma kar a manta da numfashi!

Juyawa Zama

A. Fara kwantawa a baya a ƙasa ko tabarma, gwiwoyi sun durƙusa da kafa ƙafafu, riƙe littafi ko nauyi tare da hannaye biyu a ƙirjin ku.

B. Zauna har sai kun kai kusan kusurwa 45-digiri kuma juya jiki na sama zuwa dama, danna littafin zuwa gefen dama.

C. Sannan, juya jiki na sama zuwa hagu, danna littafin zuwa gefen hagu.

D. Komawa tsakiya da ƙananan baya zuwa ƙasa, sannan maimaita.

Tukwicin motsa jiki: Idan kuna murkushe wannan motsi cikin sauƙi, ɗaga dugaduganku daga ƙasa kuma ku yi zaman-kwana da murɗawa daga tsayawar jirgin ruwa.

Jirgin sama don Juya Jump Jump Switch

A. Fara tsayawa a ƙafar dama, riƙe littafin da hannaye biyu a kirji.

B. Tsayawa jiki a layi ɗaya madaidaiciya, ƙananan kirji zuwa bene yayin da ƙafar hagu ta miƙa kuma ta ɗaga bayanka kuma makamai sun miƙa a gaban ka don jirgin sama; gwiwa na dama yana jujjuyawa kadan.

C. Fita ta kafar dama don komawa tsaye, gwiwa ta hagu tana tuki ciki da sama zuwa kirji da dawo da littafi zuwa kirji.

D. Bayan haka, koma ƙafa ta hagu zuwa cikin lunge, gwiwoyi biyu suna lanƙwasa digiri 90.

E. Bayan haka, tuƙi ta ƙafafu don tsalle sama, canza ƙafafu a cikin iska kuma saukowa tare da ƙafar dama baya a cikin huhu, gwiwoyi biyu suna lanƙwasawa digiri 90

F. Mataki ƙafar dama sama, kawo gwiwa zuwa ƙirji.

G. Yi jirgin sama a tsaye da ƙafar hagu, ƙafar dama yana shimfiɗawa da ɗagawa a bayanka da hannaye suna miƙa gaba.

H. Maimaita huhu na baya tare da ƙafar dama yana komawa baya, da tsalle zuwa ƙasa tare da ƙafar hagu baya kuma ci gaba da musanyawa.

Tukwicin motsa jiki: Tsalle ba jam ɗin ku ba? Cire hop kuma a maimakon haka, matsa gaba da baya a cikin juzu'in baya don canza ƙafafun ku.

Littafin Haɓaka Hollow Hold

A. Fara kwance a bayanku, riƙe littafi tare da hannayensa biyu, hannayensu suna ɗaga sama, kuma kafafu suna miƙa ƙasa, ɗaga hannayenku, kafadu, da ƙafafu daga ƙasa.

B. Zauna, ɗaga hannayenku zuwa gwiwoyi da gwiwoyi zuwa kirji kuma sanya littafin a kan shins.

C. Ƙara hannaye da ƙafafu kuma a hankali ƙasa zuwa bene.

D. Zauna, kawo makamai zuwa gwiwoyi da gwiwoyi zuwa kirji, wannan lokacin kama littafin da hannuwa.

E. A hankali ƙasa ƙasa, littafi yana zuwa sama, kuma maimaita, matsar da littafin daga hannu zuwa ƙafafu kuma akasin haka.

Tukwicin motsa jiki: Manufar ku ita ce ku yi jinkiri kuma ku ci gaba da sarrafa wannan motsa jiki - wanda zai ƙalubalanci ƙalubalen fiye da tura hanzari.

Bouncing High Knees

A. Fara tsayawa da ƙafafu game da nisa-kwata, riƙe littafi da hannaye biyu a sama.

B. Yi billa akan ƙafafu biyu kamar sau uku.

C. Sannan fitar da gwiwa ta dama zuwa kirji, makamai suna motsawa ƙasa don littafi don saduwa da gwiwa.

D. Komawa ƙasa kuma mayar da hannaye sama.

E. Maimaita tuƙin gwiwa tare da gwiwa na hagu yana motsawa zuwa ga ƙirji, hannaye suna motsawa ƙasa don littafi don saduwa da gwiwa.

F. Komawa ƙasa kuma dawo da hannaye sama, sannan maimaita bounces da manyan gwiwoyi.

Tukwicin motsa jiki: Anan ga damar ku don motsawa cikin sauri kamar yadda zaku iya tafiya! Tsaya ƙafafunku da sauri da tsayi don samun fa'ida mafi girma.

Bita don