Canje -canje na salon rayuwa, mutane suna sabawa da sabbin yanayi kuma suna neman wasu hanyoyin don ci gaba da rayuwa cikakke. Wannan shine abin da ake kira daidaitawa kuma tare da yanayin da ake ciki yanzu wanda ke haifar da cutar ta duniya, an koya ta da ƙarfi. Komai ya canza ko ta yaya Hakanan hanyar kula da kanku, cin abinci da yin wasanni.
Yanzu mutane da yawa suna motsa jiki a gida, hanya madaidaiciya don kada a rasa aikin yau da kullun da yin yaƙi da lalaci na zuwa gidan motsa jiki. Koyaya, kodayake motsa jiki a gida yana da kyau sosai, yana da mahimmanci don dawo da ɓangaren rayuwar yau da kullun da motsa jiki tare da sauran mutane babbar hanya ce ta zamantakewa. Don haka mafi kyau shine haɗuwa, ɗan motsa jiki a waje da ɗan toning a gida.
Ayyukan motsa jiki don yin sauti a gida
Bari mu gano menene ainihin toning na farko, saboda bai kamata a ɗauka cewa kowa ya san wasan lingo ba. Toning jiki ya ƙunshi kawar da kitsen da ke rufe tsokoki ta hanyar motsa jiki, ba tare da yin nuni ba sami tsoka taro. Wato sautin ya kunshi aiki jiki don rasa nauyi ta hanyar siyan jiki. Ba kamar samun tsoka ba, a cikin abin da abin da ake nema shi ne a ayyana da kuma ƙara yawan ƙwayar tsoka.
Don yin sautin jiki gaba ɗaya ya zama dole a haɗa ƙarfi, sassauci da kuma motsa jiki na zuciya. Tare da ayyukan yau da kullun na waɗannan darussan, za ku iya rasa nauyi da sautin jikin ku ta hanyar gama gari. Don haka zaku iya hana asarar mai daga barin jikin ku ba tare da siffa ba. Yi la'akari da waɗannan darussan don ƙirƙirar tsarin aikinku na yau da kullun don sautin jikin ku duka a gida.
Fara da motsa jiki na cardio na mintuna 10 zuwa 30. Zai iya zama babur mai tsayawa, igiyar tsallake, injin elliptical ko treadmill. Idan ka zaɓi tsalle igiya, za ka iya yin tsalle uku na tsalle -tsalle na mintuna 8 kowanne. Yakamata ayi Cardio a kalla sau 3 a sati. Bari yanzu mu ga wasu darussan da za ku dace da ayyukanku na yau da kullun da sautin jiki duka a gida.
Ayyuka don yin sautin jiki na sama
Jiki na sama ya ƙunshi pecs, abs, makamai, baya, da kafadu. Waɗannan darussan cikakke ne don toning jikinku na sama a gida:
- Turawa: Suna iya zama cikakke, akan gwiwar hannu, madaidaicin kafafu ko sama da hannu daya. Yi 3 saiti na 12 reps kowane.
- Dumbbell hannu yana ɗagawa: Juyawa na gaba, gefe da gwiwar hannu, dole ne ku yi saiti 3 na maimaitawa 15 kowanne.
- Abs da triceps: Crunches tare da dumbbells da triceps dips, sake saiti 3 na 15 reps kowannensu.
Motsa jiki don yin aiki da ƙananan jiki
Game da ƙananan jiki ana yin aikin akan kafafu da gindi. Waɗannan darussan da za a yi a gida cikakke ne don toning ƙananan jikin ku.
- Tsugunnawa ta gargajiya, saiti uku na maimaitawa 10.
- Lunge na gaba da gefe, saiti uku na maimaitawa 12 na kowane irin tafiya.
- tsalle akan shafin, maimaitawa 10.
- Tsaye a tsaye: Ya ƙunshi ɗaga gwiwoyi zuwa kirji tare da tsalle, motsa jiki na kowa a cikin horar da 'yan wasan ƙwallon ƙafa. Yi wannan aikin na minti ɗaya.
- Koma baya: Irin wannan motsa jiki amma a wannan yanayin kafafu suna lanƙwasawa baya, yi wannan aikin na minti 1.
Motsa jiki yana da matukar muhimmanci ga lafiyar jiki, amma kuma ya zama dole ɗauki hutun da ake buƙata don tsoka ta murmure bayan kowane motsa jiki. Sabili da haka, manufa zata kasance yin aikin haɗin gwiwa na cardio da ƙarfin motsa jiki sau 3-4 a mako. Dole ne sauran ranakun su kasance masu murmurewa, wato a wasu ranakun madadin zuwa ayyukan yau da kullun kuma kwana ɗaya a mako na cikakken hutu.
Idan ba ku son dakatar da yin wasu motsa jiki, zaku iya zaɓar wasu zaɓuɓɓuka kamar yin tafiya cikin sauri a wurin shakatawa, yin hawan keke mai kyau a ƙarshen mako, ko yin iyo lokacin da kuke buƙatar rage damuwa. Muhimmin abu shine kasancewa akai don yaba da tasirin horo akan jiki. A cikin wata ɗaya ko biyu, za ku lura da yadda jikinku ya ƙara yin toned.