A Gidan motsa jiki na Winter

Anan akwai cikakken motsa jiki mai sauri wanda zaku iya yi a gida wanda ke buƙatar komai fiye da igiya tsalle.
Wannan motsa jiki yana da yawan motsa jiki na tsalle don samun bugun zuciyar ku cikin kankanin lokaci.Amfanin tsalle suna da yawa: yana ƙara ƙarfin iskar oxygen, yana inganta ma'aunin mu, yana ƙarfafa zuciyar ku.Shin kun san cewa zaku iya ƙone matsakaicin adadin kuzari 200 zuwa 300 lokacin da kuka tsalle igiya na mintuna 15 kawai?Ba sharri!Wannan haɗin gwiwar motsa jiki na motsa jiki da aikin juriya yana taimaka maka samun cikakken motsa jiki a cikin ɗan gajeren lokaci, don haka za ku iya yin aikin motsa jiki kuma ku koma yin shebur na hanyar mota.

Tsalle igiya

Ɗauki igiyar tsalle kuma ka riƙe hannayen hannu a hankali.Mataki shi a bayanka.
Tsaya akan ƙwallan yatsun kafa tare da jikinka a tsaye da kuma gwiwar gwiwarka a gefenka.(Kwayoyin hannu suna yin aikin, ba hannun ku ba.)
Juya igiyar tsalle a kan ku
Yayin da igiya ta taɓa bene tsalle sama don haka yana tafiya ƙarƙashin yatsun kafa da diddige kuma yana dawowa a wurin farawa.

Motsa jiki Saita Wakilai Huta
Tsalle igiya 1 Minti 5 45 seconds
Tafiya Lunge 4 Matakai 50 30 seconds
Tsare-tsare 3 30 seconds 30 seconds
Tsalle igiya 1 Minti 5 45 seconds
Manyan Gwiwoyi 3 Minti 1 30 seconds
Pop Squats 4 25 30 seconds
Spiderman Planks 3 30 seconds 30 seconds
Tsalle igiya 1 Minti 5 45 seconds

Tafiya Lunges tare da Dumbbells

Riƙe nau'i-nau'i na dumbbells a tsayin hannu kusa da sassanku, tafin hannunku suna fuskantar juna.
Tsaya a tsaye tare da ƙafar dama a gaba kuma ƙafar hagu a bayanka.
Sauke jikin ku a hankali, tare da gwiwa ta baya ta kusan taɓa ƙasa.
A dakata, sannan tura ta cikin diddigen ku baya zuwa matsayi na tsaye.
Matsar da ƙafar hagu gaba zuwa gaba, kuma yanzu ƙafar dama tana bayanka kuma nan da nan ka sauke kanka ƙasa.Ci gaba da tafiya gaba a madaidaiciyar layi don adadin matakan da aka tsara.

Tsare-tsare

Fara a matsayin turawa, amma lanƙwasa a gwiwar hannu kuma ku huta a kan goshinku maimakon hannayenku.
Ya kamata jikinka ya samar da madaidaiciyar layi daga kafadu zuwa idon sawu.(Kada ku ɗaga gindinku sama sama!)
Tsotsar ciki da matse glutes.
Riƙe wannan matsayi muddin aka umarce shi yayin ci gaba da numfashi.
Canje-canje-Idan minti ɗaya ya yi wuya lokacin farawa, riƙe na daƙiƙa biyar sannan ku huta na daƙiƙa biyar, maimaita wannan tsari har sai kun isa minti ɗaya.Duk lokacin da kuke yin wannan motsa jiki kuyi ƙoƙarin riƙe matsayi kaɗan tsakanin hutun hutu.
Bambance-bambance - Hakanan zaka iya hutawa a hannunka maimakon hannunka

Manyan Gwiwoyi

Tsaya tare da ƙafar ƙafafu-nisa.Ɗaga gwiwa na dama zuwa kirjinka.
Canja zuwa rayuwa gwiwa na hagu zuwa kirjin ku.Ci gaba da motsi, musanya kafafu a cikin sauri.

Pop Squats

Fara a tsaye tare da ƙafafunku tare.
Tsayar da ƙananan baya baya, rage jikinka kamar zurfi kamar yadda za ku iya ajiye gwiwoyi a kan yatsun kafa a cikin ma'auni.
Tura daga diddigin ku kuma yi tsalle sama da fashe, saukowa tare da faɗin ƙafafu kuma ƙasa zuwa wurin sumo squat.
Ci gaba da tsalle-tsalle tsakanin buɗaɗɗen kafa da rufaffiyar matsayi.
Gyarawa-don sanya shi da wahala, tsalle kan mataki.

Spiderman Planks

Fara a matsayin turawa, amma lanƙwasa a gwiwar hannu kuma ku huta akan goshinku maimakon hannayenku.
Ya kamata jikinka ya samar da madaidaiciyar layi daga kafadu zuwa idon sawu.(Kada ku ɗaga gindinku sama sama!)
Tsotsar ciki da matse glutes.
Kawo gwiwa na dama sama da zuwa gefe, game da tsayin kwatangwalo.
Juya tsakiyar ku don kallon gwiwa.
Koma ƙafarka baya don farawa matsayi kuma maimaita a wancan gefe.


Lokacin aikawa: Maris 26-2021