Koyarwar gida mai zaman kansa: abin da za a yanke da abin da za a yi a maimakon haka

Makwabcin da ke ƙasa ba zai iya jin yadda kake gumi ba, sai dai abin da ya faɗi ƙasa. Kusan dukkanin zaman ƙarfin jiki za a iya yi da tsalle-tsalle ba tare da taɓa sa nauyi a ƙasa ba, kuma har yanzu yana da wuya don samun ci gaba. Ga ainihin abin da za ka yanke, da abin da za ka maye gurbinsa da shi, da kuma yadda za ka riƙe ƙarfin lokacin da ba a ba ka izinin yin bugawa ba.

Daga ina ne hayaniyar ta fito?

Tushen guda uku, kuma ba su da damuwa:

• Tasirin ƙasa saukowa, burpees, buga kwalliya, sauke dumbbells. Yana tafiya ta cikin simintin simintin kuma ana jin sa hawa biyu ƙasa. Yawancin gunaguni suna zuwa daga nan.
• Ƙarfafawa gudu a wuri, tsalle igiya, masu saurin hawa dutse. Ya fi rauni fiye da karo, amma minti 10 a cikin wani yanki yana da matukar damuwa.
• Sautin iska kiɗa, numfashi mai ƙarfi, ƙwanƙwasa bene. Mafi sauki don warware: sa kiɗa a cikin belun kunne.

Dokar aiki: duk wani abu da ke da fasalin jirgin sama ya canza don wani motsa jiki daban, ba a yi ba a hankaliKa yi tunani . Yin ƙoƙarin sauka a hankali yana aiki don saiti biyu, sannan ka gaji kuma saukowa ya zama da ƙarfi fiye da lokacin da ka fara.

Swap da ke yin aiki iri ɗaya

• Maimakon burpees: da kuma matsawa zuwa baya a cikin baya, 8 zuwa 12 reps da kafa, babu tsalle a karshen.
• Maimakon tsalle-tsalle da tsalle-tsalle: da kuma Bulgarian split squat, saiti 3 na 8 zuwa 10 a kowace kafa, ko kuma daidaitaccen squat tare da hutu na dakika 3 a kasa.
• Maimakon gudu a wurin: da kuma Saurin matakai a wuri tare da ƙafafun kafa a ƙasa, ko matakai a kan kujera 40 cm, minti 3 a kafa.
• Maimakon tsalle igiya: da kuma Haka motsi na hannu ba tare da igiya ba, ƙafafun barin bene da 2 zuwa 3 cm, ko kuma inuwa da 2 kg dumbbells, 3 zagaye na minti 2.
• Maimakon matukan jirgin da ke sauka: da kuma Rumaniya mai ɗaukar nauyi tare da dumbbells, ƙasa zuwa tsakiyar-shin kuma dawowa, nauyin bai taɓa isa ƙasa ba.

Ƙasa, kayan aiki da lokaci

Matsayi na 6 zuwa 10 mm shine mafi ƙaranci, amma a kan kansa yana da ƙananan ƙananan sauti. Abin da ke taimaka mana:

• Yanayi biyu a ƙarƙashinku: wani mat ko wani rufi mai rufi, tare da mat a saman. Za a iya jin bambancin nan da nan.
• Ka yi amfani da jirgin sama a kan wani bango ko kuma a wani kusurwa. Ƙasa tana karkatar da shi a can; tsakiyar ɗakin shine wuri mafi muni.
• Ka ajiye dumbbells a kan gado ko gado mai matasai, ko ka zauna ka ajiye su. Kada ka taɓa sakin su daga tsayin kwatangwalo.
• Lokacin da za a yi: tsakanin karfe 9:00 da 21:00 a ranakun mako. Bayan ƙarfe 9:00, ka tsaya ga shimfiɗa da aikin bene. Ranar Lahadi kafin karfe 10:00 kusan kullum matsala ce.

Ka riƙe shi da ƙarfi ba tare da tsalle ba

Idan ka cire motsi mai fashewa, ƙarfin zai dawo wani wuri. Hudu da ke da hannu, duk kyauta:

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

Sa'a uku a ƙasa, da na biyu a riƙe a kasa, da na biyu a sama. Yin motsa jiki a wannan lokaci ya fi wuya fiye da yin motsa jiki 20. Saitin 8 yana ɗaukar kimanin dakika 40 a ƙarƙashin kaya, wanda shine daidai da ke haifar da ci gaban tsoka.

Bangare ɗaya a lokaci guda

Bulgarian raba squats, lunges, guda-hannu layuka, push-ups da daya hannu daga. Rabin jikin yana ɗauke da kaya iri ɗaya, saboda haka ba ka bukatar wani ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin ƙaramin.

Lokacin hutawa

Sakanni 60 tsakanin saiti a manyan lif, 45 a kan ƙananan. Ka rage shi zuwa 30 kuma nauyin nan da nan ya zama mai tsanani.

Kusa da gazawar

Ka gama kowane saiti da 1 zuwa 3 reps da suka rage a cikin tanki. Idan ka ga kamar yin kwalliya 25 ba shi da wuya, ka yi ta da ƙafafunka a kan kujera ko kuma ka rage gudu maimakon ka riƙa maimaitawa har abada.

Zaɓin samfurin: Na minti 30, sau uku a mako

A cikin minti biyar za a fara zafin jiki. da'irar hannu, 20 squats na jiki, 10 lunges da kafa, 30 seconds na cat-raƙumi.

Rana A kafafu da jiki

1. Ƙungiyar Bulgarian ta raba, 3 x 8 zuwa 10 a kafa
2. Dumbbell Romanian deadlift, 3 x 10 zuwa 12
3. Glute gada, 3 x 15 tare da riƙewa na biyu a saman
4. Yanayin gefe, 3 x 30 zuwa 45 seconds a kowane gefe
5. Matattu kwari, 3 x 10 da gefe

Rana ta B jikin sama

1. Ƙarfafawa, 3-1-1 saurin, 4 x 6 zuwa 10
2. Jerin dumbbell mai hannu ɗaya, 3 x 10 zuwa 12 a kowace hannu
3. Ƙarƙashin ƙuƙwalwar ƙuƙwalwa, 3 x 8 zuwa 12
4. Ƙarƙashin baya mai girma, 3 x 15
5. Ana ɗaukar kaya a kusa da farantin, 4 x 40 matakai

Idan kana da guda biyu na dumbbells a 5 ko 8 kg, ba bi nauyi nauyi . canza tempo da kuma sake kirga maimakon. Da zarar Rana ta B ta ba ka saiti 4 na 10 a cikin saurin jinkirin, matsa zuwa wani bambancin motsa jiki.

Babu wanda ya ji Cardio

Minti 20 zuwa 25 ba tare da tsayawa ba, sau biyu a mako: Sa'o'i 60 na saurin matakai a wuri, sa'o'i 60 na wasan kwallo na inuwa, sa'o'i 60 na matakai, sannan sake maimaitawa. Ka yi ƙoƙari sosai don ka iya furta jimla amma ba ka rera waƙa.

Lokacin da za ka je wurin likita

Koyarwa a gida ba dalili ba ne na ƙin yin nazari da ƙwararru. Ku yi alƙawari idan:

• ciwon haɗin gwiwa ya wuce makonni 2 ko ya tashe ku da dare;
• ciwon baya yana tafiya a kafa tare da ƙuƙwalwa ko rauni a ƙafa;
• kuna jin ciwon kirji, maƙarƙashiya, ko numfashi ba daidai ba ne da ƙoƙarin;
• kuna da hawan jini, ciwon sukari, cututtukan zuciya, ko kuna dawowa bayan tiyata samun izini kafin zaman farko;
• kana da shekaru sama da 40, ba ka yi horo ba fiye da shekara guda, kuma kana shirin fara da zaman uku a mako.

Ƙarfin ƙwayar tsoka mai sauƙi 24 zuwa 48 hours bayan zaman al'ada ne. Ba za a iya samun ciwo mai tsanani da ke nunawa a lokacin motsi ba.

Gajerun bayanai

• Tasirin yana haifar da amo, ba ƙoƙari ba yanke kowane motsa jiki tare da fasalin jirgin sama maimakon ƙoƙarin sauka a hankali.
• Ƙididdigar kuɗi: Bulgarian split squat don tsalle-tsalle, matakai a wuri don gudu, push-up da baya don burpees.
• Ka dawo da ƙarfin aiki tare da saurin 3-1-1, aiki na gefe ɗaya, 45 zuwa 60 seconds hutawa, da kuma saitin ƙare 1 zuwa 3 maimaitawa daga gazawar.
• Lakabi biyu na bene, motsawa a kan bango mai ɗaukar kaya, kada ku saki nauyi daga tsawo, babu wani abu mai ƙarfi bayan karfe 21:00.
• Ka je wurin likita idan ciwon haɗin gwiwa ya wuce mako biyu, ya kai ga kafa, ko kuma idan ka samu alamun ciwon kirji.