Aikin Aikin Aikin Aiki a Ɗakin Otal: Ba da Kayan Aiki a cikin Minti 25 zuwa 35

A dakin otel yawanci zaka samu mita 8 zuwa 15 na bene mai tsabta idan ka tura kujera da akwati gefe, kuma hakan ya isa don motsa jiki mai amfani ba tare da nauyi ba. Idan ka yi kwana uku zuwa bakwai ba ka wurin, makasudin ba ci gaba ba ne amma riƙe ƙarfinka da al'adarka, kuma zaman uku na minti 25 zuwa 35 zai cim ma hakan. Ga ainihin abin da za a yi, da yawan saiti, da kuma yadda za a sa motsi ya fi wuya idan nauyin jiki ya daina isa.

Abin da ɗakin ya ba ku

Kafin ka fara motsa jiki, ka yi la'akari da kayan daki a matsayin kayan aiki, domin yana canja zaɓin motsa jiki:

• Wani kujera ko gefen gado, 40 zuwa 50 cm high: Ƙungiyoyin Bulgarian da aka raba, ƙuƙwalwar ƙuƙwalwa, hannayen da aka ɗaga, ƙafar ƙafa.
• Tashin tawul a kan ƙasa mai santsi: da kuma Ƙarƙashin ƙafafun ƙafa, ƙuƙwalwar ƙuƙwalwa, jikin jiki daga allon.
• Kayanka ko jakarka ta baya: da kuma An tattara shi da tufafi, kwamfutar tafi-da-gidanka da kwalabe biyu na ruwa na lita 1.5. Yana da nauyin kimanin kilo 8 zuwa 15. Sikeli na gidan wanka zai gaya maka daidai nawa.
• Ganuwa da ƙofar ƙofa: da kuma ganuwar zaune da kuma isometric kofa layuka.

Idan bene yana da santsi, ka yi tafiya da ƙafafu biyu. Ana bukatar shimfiɗa mai santsi, amma katako da kuma matattara suna da kyau a kan katifa.

Yadda za a shimfiɗa 3 zuwa 7 kwanaki baya

Kada ka yi ƙoƙari ka yi koyi da tsarin wasan motsa jiki. Sauya motsa jiki A da motsa jiki B:

• kwana uku: da kuma A, tafiya ta yini, B.
• kwana biyar: da kuma A, B, kashe, A, B.
• kwana bakwai: da kuma A, B, kashe, A, B, kashe, A.

Ƙari ga haka, ka yi ƙoƙari ka yi matakai 8,000 zuwa 10,000 a rana. Mintuna talatin na tafiya mai sauri kafin tarurrukan safiya yana da amfani sosai ga narkewar abinci, barci da kuma yanayin ku fiye da kowane ƙarin motsa jiki a cikin ɗakin.

Aikin A: kafafu da jiki

A cikin minti biyar za a fara zafin jiki. 20 squats na jiki, 10 da'irori na kwatangwalo a kowane gefe, 10 cat-cow, 20 kiwo kiwo.

1. Ƙungiyar Bulgarian ta raba, kafa na baya a kan kujera: Saiti uku na 10 zuwa 12 a kafa, dakika 3 a ƙasa, dakika 90 a hutawa.
2. Ƙungiyar 'yan ƙasar Romania da ke da ƙafa ɗaya tare da akwati: da kuma Saiti uku na 8 zuwa 10 a kafa.
3. Ƙarƙashin ƙafafun tawul, baya a ƙasa, heels a kan tawul: Sa'o'i uku na 10 zuwa 12.
4. Kiwo daga mataki ko ƙofar ƙofar: da kuma Saiti uku na 20 tare da dakatarwar dakika 2 a saman.
5. Tsarin da ke da madaidaicin kafafu na kafafu: da kuma Saiti uku na dakika 40.
6. Ƙarƙashin gefe: da kuma Saiti biyu na dakika 30 a kowane gefe.

Idan aka yi hutu na dakika 60 zuwa 90, zai ɗauki minti 28.

Aikin B: jikin sama

1. Ƙarƙashin ƙuƙwalwa: da kuma Saiti 4, kowanne ya tsaya sau biyu ba tare da ya gaza ba, a cikin aikin 12 zuwa 20. Idan hakan yana da sauƙi, ka sa ƙafafunka a kan gado.
2. Jerin kaya na hannu daya: da kuma 4 sets na 12 zuwa 15 da hannu tare da riƙewa na biyu a saman.
3. Ƙarƙashin kujera: da kuma Sa'o'i uku na 10 zuwa 15.
4. Latsawa tare da akwati ko kuma kullun da aka yi da shi: Sa'o'i uku daga 8 zuwa 12.
5. Ƙofar ƙofar isometric: da kuma Saiti uku na dakika 20 a kowace hannu. Wannan ita ce kawai hanyar da za ta iya maye gurbin motsa jiki idan babu sandar.
6. Rikewa mai zurfi: da kuma Saiti uku na dakika 30.

Yin shi da wuya da zarar ya zama sauki

Nauyin jiki yana zama ƙarami da sauri, kuma amsar ba 60 push-ups ba. Canja daya canji maimakon:

• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin: da kuma Sa'a hudu a maimakon daya. Sarakuna takwas kamar wannan sun fi 20 sauri.
• Ka dakatar a wuri mafi wuya.: da kuma 2 seconds a kasa na squat ko push-up.
• Bangare ɗaya a lokaci guda: da kuma Aiki da kafa ɗaya, da hannu ɗaya, da kuma motsa jiki.
• Rashin hutu na ɗan lokaci: da kuma 45 seconds maimakon 90 tare da guda maimaitawa.
• Ƙarin kewayon: da kuma hannayenka a kan littattafai biyu don ƙirjinka ya sauka a kasa da bene.

Jiki wanda ba ya damun makwabta

Tsalle-tsalle a cikin 10 na dare. ita ce hanya mafi sauri ta samun ƙofar ƙofa. Maimakon tsalle-tsalle, yi zagaye huɗu masu nutsuwa: Sa'o'i 40 na hawa dutse, sa'o'i 40 na zaune a bango, sa'o'i 40 na saurin jakar kaya, sa'o'i 60 na hutawa. Wannan minti 12 ne. Wani zaɓi kuma shi ne matakala: 10 zuwa 15 minti na hawa, daya ko biyu matakai a kowane mataki, da kuma dauki lif baya sauka.

Abinci da barci a kan hanya

Abin da yawanci ba a lura da shi ba sa'ad da kake tafiya ba horo ba ne amma furotin da barci. Ka kiyaye furotin a cikin 1.6 zuwa 2.2 g da kilogram na nauyin jiki, wanda ga mutum mai nauyin 80 yana nufin 130 zuwa 175 g kowace rana. Ka ɗauki 30 zuwa 40 g a karin kumallo na otel: Kwai uku, 200 g na yogurt da kuma 50 g na cuku ya kawo ku kusa. A lokacin cin abinci, ka yi odar nama ko kifi na gram 150 zuwa 200 tare da duk wani abu. Ka sha lita biyu zuwa uku na ruwa, musamman a jirgin sama da kuma cikin ɗakunan taro da ke da iska mai sanyi, kuma kada ka sha giya fiye da biyu domin tana ɓata maka barci.

Lokacin da za ka je wurin likita

Wadannan ba abubuwa bane da za a yi aiki a cikin dakin otel:

• Ciwo ko matsin lamba a kirji, numfashi a lokacin da aka yi aiki da ƙanƙanta, rashin hankali ko bugun zuciya ba daidai ba yayin motsa jiki: Ka daina yin hakan kuma ka nemi taimako na gaggawa.
• Rashin kumburi, zafi da ciwo a cikin maraƙi ɗaya bayan jirgin sama fiye da sa'o'i 4: wannan na iya zama ƙwanƙwasawar jini kuma yana buƙatar kimantawa a wannan ranar.
• Ciwon haɗin gwiwa ko ciwon baya wanda ya fi makonni biyu, ko ciwo wanda ke gudana a hannu ko kafa tare da numbness ko ƙuƙwalwa.
• Idan kana da hawan jini, cututtukan zuciya, ciwon sukari, matsalar diski ko kuma kana da ciki, ka fara bayyana sabon aikinka ga likitanka.

Gajerun bayanai

• Sau uku a mako, na minti 25 zuwa 35, a sauya lokaci A (ƙafãfu da jiki) da B (ƙasa), da kuma matakai 8,000 zuwa 10,000 kowace rana.
• Kujerar, tawul da jaka mai nauyin kilo 8 zuwa 15 sun rufe kusan duk abin da kuke bukata.
• Idan ya zama da sauƙi, canza saurin, hutawa da bambancin gefe ɗaya maimakon ƙara maimaitawa marasa iyaka.
• Manufar ita ce samun furotin daga gram 1.6 zuwa 2.2 a kowace kilogram da ruwa lita 2 zuwa 3 a rana.
• Ciwon kirji, numfashi ko kumbura bayan jirgin yana nufin likita, ba wani saiti ba.