Ma'aikata Na Nishaɗi Ba Tare Da Jin Daɗi Ba
Zai iya zama da wahala ka tsaya kan tsarin motsa jiki yayin tafiya. Wataƙila kuna da tsarin yau da kullun na yau da kullun, ko wataƙila ku mai da hankali ga ayyukan nishaɗi waɗanda ke barin shirin motsa jiki a cikin ƙura.
Akwai hanyoyi da yawa masu sauƙi waɗanda zaka iya haɗawa da motsa jiki da motsa jiki a cikin hutu. Wasu lokuta yana iya kawai haɗawa da wasu kerawa ko shiga cikin ɗan gajeren motsa jiki lokacin da zaku iya.
Amma ana amfani da fa'idodin yin hutu a kan hutu. Ta hanyar horar da jiki tare da motsa jiki, muna ƙarfafa zuciya, na daidaita jini na kewaya da matsin lamba. Akwai wuraren da ke haɓaka haɓaka metabolism, suna sauƙaƙa tashin hankali da zafi a cikin tsokoki, da kuma kwantar da jijiyoyi. Yanayi mai kyau da halaye masu kyau ga rayuwa. Kuzarin wasanni!
Tukwici da Tunani
Tabbatar shirya kayan motsa jiki da takalma masu dacewa lokacin tattarawa da kyau don kowane tafiya. Hakanan zaka iya ɗaukar igiyar tsalle ko wata ƙungiya mai juriya saboda suna ɗaukar ɗaki kaɗan kuma suna iya taimaka maka ka sami babban motsa jiki a cikin karamin sarari.
Kit ɗin tsaftace tsabtace balaguro shima kyakkyawan ra'ayi ne ga hutu.
Tashi kaɗan kafin lokacin kuma ku fara motsa jiki kafin karin kumallo. Je ɗan gajeren tafiya, gudu ɗaya daga cikin samfuran samammu a ƙasa, ko yi bidiyo ta yoga don fara aikin ku a daidai.
Ko da motsa jiki na minti 20 ya fi kyau fiye da babu motsa jiki kwata-kwata.
Idan kan fi son yin motsa jiki a cikin rana, tsara shi akan kalandarka kamar alƙawarin daɗa ƙara tunatarwa ga kanka. Samu hutu daga ayyukan yau da kullun yoga ko tafiya kafin abincin dare.
Shirya ayyukan a hutu wanda ya shafi aikin mutum. Idan kuna cikin tsaunuka, yi ƙoƙarin yin tsalle. Idan kun kasance a bakin rairayin bakin teku, gwada darussan hawan igiyar ruwa.
Wasu wuraren shakatawa suna ba da azuzuwan motsa jiki kyauta, kamar yoga na bakin teku. Yi amfani da waɗannan azuzuwan idan makamar ku ta ba su. Wasu sarƙoƙin otal din har ila yau suna da kayan aikin motsa jiki wanda zaka iya amfani da shi, don haka yi amfani da wannan zaɓi in akwai.
Yi yawon shakatawa, tafiya haya, keke don tafiya siyayya ko cin abincin dare, tafi yawon shakatawa, ko yin iyo a cikin gidan shakatawa na otal. Idan kuna kan bene na biyu ko mafi girma, ɗauki matakala a koyaushe gwargwadon iko don samun ƙarin ayyukan.
Idan ka kawo kwamfutar tafi-da-gidanka a lokacin hutu kamar yawancinmu muna yi, akwai wadatar da yawa tare da bidiyo na motsa jiki. YouTube yana da babban zaɓi na bidiyo mai motsa jiki iri-iri.
Motsa Jiki
Motsa jiki-Abokanka sune abokanka yayin da kake hutu. Don waɗannan darussan, nauyin jikinku yana ba da juriya, saboda haka ba kwa buƙatar kowane kayan aiki, kuma ana iya yin su ko'ina.
Lunges
Lungescan be done stationary/static or as walking lunges. You can step forward, step backward, or step sideways/lateral. Lunge down as far as you feel comfortable and watch your front knee and make sure it doesn’t extend over your front toe.
Ya kamata ku ji yawancin tsokoki a cikin ƙananan jikin ku amma butt yana aiki. Bai kamata ya ji dadi ba don gwiwoyinku.
Kayan Jiki
Squats sune ɗayan mafi kyawun motsa jiki da zaku iya yi don ƙananan tsokoki na jikinku. Idan kun yi ƙasa, to, ɓoye bututunku kuma ku yi tunanin zaune a kujera.
Akwai tarin launuka don squats kuma zaka iya riƙe bango ko kujera idan kana buƙata. Hakanan ya kamata jin da yawa daga cikin tsokunan ƙananan jikinku suna aiki, da ƙari.
Squat Jumps
Jirgin squat sune hanya mai sauƙi don ɗaukar zuciyarku sama da komai ƙarancin squat. Zaku sauka cikin squat sannan kuma ku hau kai tsaye zuwa tsalle tsinkaye.
Turawa
Turawaare a great upper body exercise that can be done with no equipment. They work your muscles around your scapula, shoulders, and arms.
Turawacan be done on the floor on toes or knees. They can also be done against a wall, counter, or table to modify them.
Bangon Bangon
A bango zauna kawai squat a cikin wurin zama a kan bango. Da alama ba su da wahala da farko, amma idan kun riƙe matsayin na wani lokaci (30 seconds zuwa minti), zaku ji tsokoki suna aiki.
Tabbatar cewa kada ka bar gwiwoyinka su haura da yatsunka a cikin wurin zama. Yi nufin maƙasudin digiri 90 tsakanin cinyoyinku da haske.
Yatsar Tashi
Hakanan ana kiranta kiwon maraƙi, wannan aikin yana aiki da tsokoki na maraƙi kuma ana iya yin su ko'ina. Zaka iya aikata su tare da sheqa ka kwance rataye wani matakin don ƙarin kalubale.
Tatsuniyoyi
Babban aiki na isometric wanda ya ƙunshi yawancin tsokoki na zuciyar ku. Za a iya amfani da kasa da yatsun a kasa kuma an kara makamai tare da hannaye a kasa ko gwiyoyin hannu da aka gauraya da hannu a kasa.
Jikinku yakamata yayi kama da allo.
Bambancin sun haɗa da katako na katako ko kuma ingin gizo-gizo (ku kawo gwiwa a hannu ɗaya hannun yayin juyawa gwiwa da gwiwa).
Karin Bayani na Superman
Wannan aikin bazai zama da wahala ba, amma babban aikin baya baya ne. Lowerarshin baya mu sau da yawa ana yin watsi da shi ko kuma muna yin yawa da yawa don gaban zuciyarmu, kamar crunches ko wurare, wanda zai haifar da rashin daidaituwa na tsoka.
Kuna iya ko dai ku kwanta a ciki ko ku sami matsayi cikin hannayenku da gwiwoyinku. Rike wuyanka da kuma kai a kai yayin da kake ɗaga hannun hagun ka na hagu da ƙafarka ta hagu, hutu, sannan ka ƙasa.
Sannan yi daidai tare da hannun hagu da ƙafar dama.
Kyauta Bridges
Girman gadoji na kwance ya ƙunshi kwance a bayanku tare da jujjuya gwiwoyin. Liftaga kwatangwalo da ƙashin ƙugu ƙashin ƙugu a sama zuwa sama, dakyar, sannan runtse a hankali. Suna da kyau ga ƙananan baya da ƙyalli.
Don yin wahalar, a gwada gadar kafaɗɗar ƙafa ɗaya mai kafaɗɗɗa da kafaɗa ɗaya kuma kafa ɗaya tak ta tabbata a ƙasa.
Burpees
Akwai bambance-bambance masu yawa na burpees, amma waɗannan motsa jiki ne mai girma kuma yana iya samun bugun zuciyar ku. Fara a matsayin tsaye, squat don sanya hannaye a ƙasa kuma tsalle ƙafafun baya don sanya yatsun a kasa a cikin wani wuri na plank.
Komawa wurin farawa. Don ƙara matsala zaka iya ƙara turawa daga matsayin jirgin ruwa sannan tsalle a ƙarshen.
Masu hawa dutse
Wani babban motsa jiki don samun zuciyar zuciyar ku kadan. Samu wuri mai zurfin tururuwa kuma tsalle ƙafa ɗaya a gaba zuwa hannunku a lokaci guda.
Kekuna
Kekuna are one of the best abdominal exercises you can do if you do them slowly with control. Start in a position like you would for a crunch.
Wani madadin kawo gaban gwiwar hannu da gwiwa tare yayin crunching sama da juyar da jijiyar wuya.
Crunches
Crunches shine motsa jiki na asali. Makasudin ya kamata ya zama mai da hankali kan jin aikin a cikin tsokoki na ciki yayin tsayar da wuyan wuyanka.
Don rugujewa, ba lallai ba ne a yi cikakken zama amma a maimakon haka, kawai juya jikin ku da kuma cakuɗa sama.
Anan akwai samfuran hutu biyu na samfuran hutu waɗanda za'a iya yi ba tare da kayan aiki ba a cikin karamin sarari. Zasu iya ɗaukar mintuna kaɗan kamar 30, ko kuma zasu iya zama tsawon lokaci idan kuna so.
Samfurin Wajan Samfura # 1
Wannan aikin yau da kullun ba a mayar da hankali akan katin zuciya ba kuma ƙari akan horo mai ƙarfi. Fara da mintuna 5-10 na dumin kamar tafiya, tsere, tsalle-tsalle, ko tafiya cikin wuri.
Don kowane motsa jiki, zaku cika shi sau goma (maimaitawa). Tsara dukkan darasi sau biyu ko uku.
Don samun karin ƙalubale, ƙara ƙarin maimaitawa ko tafi zagaye sau fiye da sau uku.
- Kayan jiki mara nauyi
- Lunges (10 a kan kowane kafa)
- Turawa
- Kekuna
- Squat tsalle
- Crunches
- Gefen Gefe
- Baya Baya
- Kyauta Bridges
- Yanka ya ɗaga
Samfurin Wajan Samfura # 2
Wannan aikin yana da ƙarin aikin aikin zuciya wanda zai sa ƙimar zuciyar ku ya shiga tsakanin motsawar ƙarfin ƙarfi.
Fara da mintuna 5-10 na dumin kamar tafiya, tsere, tsalle-tsalle, tsallake wuri, babban gwiwoyi, ko duk wani haɗarin waɗancan darussan.
Kowane motsa jiki, zakuyi gwargwadon abin da kuka iya na minti daya, sannan ku huta na tsawon sakan 30 zuwa minti daya:
- Kayan jiki mara nauyi
- Tafiya huhu
- Jaka masu tsalle-tsalle
- Turawa
- Crunches
- Babban gwiwoyi
- Zaune
- Yanka ya ɗaga
- Burpees
- Tatsuniyoyi
- Baya Baya
- Tudun Wada
Komai yadda ka yanke shawarar zama mai aiki yayin hutu, ka tuna duk wani aiki da yafi na babu. Kasancewa cikin aiki a jiki zai taimaka maka jin jiki da kwanciyar hankali a duk lokacin da kake tafiya.
Melissa Morris tana ba da shawara mai dacewa da rayuwa mai kyau a kan shafin inshorar rayuwa, QuickQuote.com, kuma tana da MS a kimiyyar motsa jiki. Ita kwararriyar likitan motsa jiki ACSM ce kuma kwararren mai bada abinci na wasanni ISSN. Tana koyar da abinci mai gina jiki da kuma amfani da kinesiology a Jami'ar Tampa.
Tambayoyi Akai-Akai
- Menene wasu hanyoyin kirkirar kirkirar da za su dace da hutu ba tare da samun dama ga dakin motsa jiki ba, kuma ta yaya za a haɗa waɗannan motsa jiki a cikin ƙirar tafiya?
- Hanyoyi sun haɗa da rairayin bakin teku, yin iyo, yin yawo, yoga a cikin wurin shakatawa, da kuma amfani da abubuwan ɗakin wasan kwaikwayo don motsa jiki. Wadannan wuraren motsa jiki za a iya haɗe su ta hanyar zabar ayyukan da suka dace da amfani da downtime na gajere, motsa jiki.
