Aikin Tabata don busar da ciki

Wadatacce

• Kammala shirin horo
• 1. Masu Hawan Dutse
• 2. squats
• 3. Zama a kan keke
• 4. gwiwoyi masu tsawo
• 5. Zaman gargajiya
• 6. Burgewa
• 7. Turawa
• 8. Tsalle Jaka
• Yadda zaka bunkasa sakamakon horon ka

Hanyar Tabata wani nau'i ne na horo mai ƙarfi, kamar su HIIT, wanda ke ba ku damar ƙona kitse, sautin jikinku da bushe cikinku ta hanyar kashe mintuna 4 kawai a rana. Don haka, wannan shine kyakkyawan shirin horo ga waɗanda basu da ɗan lokaci bayan aiki don zuwa dakin motsa jiki, misali.

A lokacin wannan shirin horo ana yin atisaye daban-daban guda 8 waɗanda ke aiki da ƙungiyoyin tsoka da yawa na dakika 20, an haɗa su da sakan 10 na hutawa tsakanin kowane ɗayan. Yayin motsa jiki na dakika 20, yi ƙoƙarin maimaitawa yadda zai yiwu. Wannan yana ba ka damar inganta ƙonawar kitse a cikin gida yayin kunna tsokoki, yana sanya su ƙarfi.

Tunda hanyar Tabata babban motsa jiki ne ana bada shawara ga waɗanda suka riga suka fara motsa jiki. Sabili da haka, idan wannan ba batunku bane, ya kamata ku tuntuɓi babban likita don tantance yanayin lafiyar ku kafin fara horo.

Kammala shirin horo

Kafin fara shirin horon, ya kamata ka sami agogon awon gudu kusa da kai don lura da lokacin da kake motsa jiki daidai. Darussan sune:

1. Masu Hawan Dutse

Wannan aikin yana da kyau don aiki da tsokoki na ƙafafu, baya da musamman ciki. Don yin wannan dole ne ka sa kanka a cikin allon, kamar za ka yi turawa, amma, miƙe hannunka a miƙe, durƙusa gwiwa ɗaya ka ja shi kusa da kirjinka. Tafi canza kafafunku kamar kuna hawa dutse.

Motsa jiki: 20 seconds + 10 seconds huta.

2. squats

Aikin motsa jiki yana ba ku damar yin sautin murfin ciki da na cinya. Yi tsuguno ta gargajiya ka koma sama. Sannan ka sake komawa wurin tsugunne ba tare da ka motsa ƙafafunka ba ka maimaita har zuwa ƙarshen lokaci. Don yin wannan motsa jiki yana da mahimmanci don kiyaye matsayi mai kyau, don haka ga yadda ake yin squat daidai.

Motsa jiki: 20 seconds + 10 seconds huta.

3. Zama a kan keke

Wannan nau'in na ciki hanya ce mafi tsanani don horar da dukkanin ƙungiyar tsoka ta ciki. Don yin wannan, kawai kwanciya a bayanku a ƙasa sannan kuma ɗaga ƙafafunku, yin motsawar motsa jiki a cikin iska. Don guje wa ciwon baya, sanya hannayenka a ƙarƙashin ƙasan ka kuma yi ƙoƙarin kiyaye bayan ka koyaushe a ƙasa.

Motsa jiki: 20 seconds + 10 seconds huta.

4. gwiwoyi masu tsawo

Motsa jiki na gwiwoyi masu tsayi yana ba da damar ƙarfafawa da narkar da tsokoki na ƙafa, ciki da baya. Don fara motsa jiki, kawai ka miƙe tsaye sannan ka yi tsalle, ka ja gwiwa ɗaya a lokaci guda, zuwa sama yadda ya kamata, a sauya ko'ina cikin aikin.

Motsa jiki: 20 seconds + 10 seconds huta.

5. Zaman gargajiya

Zaman gargajiya yana daya daga cikin mafi sauki kuma mafi inganci atisaye don aiki cikin. Don yin wannan, kwanta a bayanku a ƙasa ku tanƙwara gwiwoyinku, ku kwantar da ƙafafunku a ƙasa. A ƙarshe, yi ƙoƙari ka ɗaga bayanka daga ƙasa kamar yadda ya kamata yayin kallon silin. Maimaita sau da yawa kamar yadda zaka iya.

Motsa jiki: 20 seconds + 10 seconds huta.

6. Burgewa

Burpees nau'ikan motsa jiki ne masu rikitarwa waɗanda ke ba ku damar aiki kusan dukkanin ƙungiyoyin tsoka, daga ƙafafu, zuwa makamai, ciki da kuma bayanta.

Don yin burpee, ka tashi sannan ka sauke kanka har sai ka tsugunna. A wannan matsayin, kawo hannayenka zuwa ƙasa kuma tura ƙafafunku baya har sai kun kasance a cikin wuri na katako. Bayan haka, koma matsayin tsugunne, jawo ƙafafunku kusa da jikinku ku sake hawa. Maimaita har lokacin motsa jiki ya wuce.

Motsa jiki: 20 seconds + 10 seconds huta.

7. Turawa

Wannan aikin yana ba ku damar aiki akan ƙwayoyin pectoralis, makamai da ciki. A wannan darasin, yakamata ku yi turawa ta gargajiya, ta rike hannayenku kafada-kafada baya kuma sauka har sai kun samar da kusurwa 90º tare da gwiwar hannu. Idan ya yi wuya sosai, to, ku durƙusa gwiwoyinku a ƙasa.

Motsa jiki: 20 seconds + 10 seconds huta.

8. Tsalle Jaka

Motsawar tsalle babbar hanya ce ta aiki ga dukkan tsokoki a cikin jiki, yayin daidaita bugun zuciya. Don yin shi daidai, ka tashi sannan ka ɗan yi tsalle yayin buɗe ƙafafunka da hannayenka. Nan da nan bayan haka ka rufe ƙafafunka da hannayenka. Maimaita har lokacin motsa jiki ya wuce.

Motsa jiki: 20 seconds.

Lokacin da kuka gama shirin motsa jiki, kar ku manta da shimfiɗa tsokoki da shakatawa, don kauce wa lalacewar tsoka kuma ba da damar rage zuciyar ku da daidaitawa. Anan akwai wasu shimfidawa da zaku iya yi bayan horo.

Yadda zaka bunkasa sakamakon horon ka

Don samun sakamako mafi kyau da kuma cimma burin karatun ku, yana da matukar mahimmanci ku kula da abincin ku.Don wannan, kalli bidiyo ta Tatiana Zanin inda ya kamata a bayyana komai game da abincin abincin: