Sami Jirgin Yankin Daga Gida: Gwanaye 10 na Kwararru
- Amber DiPietro: ƙara cardio zuwa ayyukanku na yau da kullun - mai girma don asarar nauyi
- Stacy Caprio: yi gaban bututun katako da kullun
- Jenn W: igiyoyin tsalle na iya ƙona adadin kuzari 1300 a sa'a!
- Greg Brookes: kettlebells na iya maye gurbin adadin kayan aikin lantarki
- Patricia J.: Gano ma'auni tsakanin abinci mai kyau da aikin da ya dace
- Lyuda Bouzinova: motsa jikin mutum ya kasa aiki da zuciya
- Dan Chojnacki: nauyin jikin ku na iya samar da sakamako mai yawa
- Ahmed Ali: Dole ne ku rasa nauyi don zubar da kitse na jiki
- Steve: Mafi yawan motsa jiki daga gida basa buƙatar kayan aiki da yawa
- Dr. Len Lopez: motsa jiki na mintuna 5 na Push-Pull ne kawai ake ɗauka
- Tambayoyi Akai-Akai
Samun jikin rairayin bakin teku daga gida kafin lokacin ma farawa yana da sauƙi kamar ciyarwa na minti 20 a rana yin wasan motsa jiki da ya dace daga ɗakin zama, bayan gida, ko kowane mitir na filin da zaku iya kiyayewa kyauta a wurinku.
Don gano wasu daga cikin mafi kyawun motsa jiki don samun jikin rairayin bakin teku daga gida, mun nemi al'umma don ƙwarewar ƙwararrakinsu da gogewarsu, kuma sun haɗu da yawancin darussan motsa jiki wanda kowa zai iya amfani dashi, daga fewan mintuna kaɗan a rana. ba tare da kayan aiki ba don motsa jiki mai tsawo tare da karamin saka jari.
Waɗanne motsa jiki kuka fi so don samun jikin rairayin bakin teku daga gida? Sanar da mu cikin sharhi, kuma aiko mana da hotunanku tare da labarinku don samun abubuwan alamu!
Kuna da tip don shirya jikin rairayin bakin teku tare da ƙaramin kayan aiki daga gida? Wanne kaya ne yake buƙata a ra'ayin ku, yadda za ku yi amfani da shi daidai, don wane sakamako?Amber DiPietro: ƙara cardio zuwa ayyukanku na yau da kullun - mai girma don asarar nauyi
Kodayake akwai wadatattun motsa jiki don kammalawa a gida don jikin rairayin bakin teku, Ina tunatar da ku cewa abincin zai zama 70% na sakamakon da kuke nema.
Mummunan nasihu ga jikin rairayin bakin teku:
Idan kun kasance 'yan poundsan fam na jin kunya a cikin jin daɗinku, ƙara cardio zuwa aikinku na yau da kullun. Cardio yana da girma don asarar nauyi, kuma ba shakka, lafiyar jijiyoyin zuciya.
Yi amfani da aikin motsa jiki, ba za mu ba jiki nauyi aiki-girman isa. Suna ba ku dama don gina ƙarfi da sassauci, ɗaukar abubuwan haɗin gwiwa ta hanyar cikakken motsi, zai iya inganta yanayin aiki da rage haɗarin rauni. Gwada fitar da squats, tura-up, hawan dutse, burpees, huhu, plank, sit-up, tsalle jacks. Akwai gyare-gyare ga kowane matakin motsa jiki.
Bandungiyoyi masu tsayayya suna daɗaɗawa ga aikin gida, suna iya ƙara ƙarfi da gina ƙarfi, juriya, da kuma gina ma'anar da kuke tunani game da jikin rairayin bakin teku. Kuna iya ƙara gefen hanyoyin gefen gado, kuli na jaki, suttattun suttura, maƙillan ruwa, da glute gada don aiki akan kafafu da ƙyalli. Kuna son tabbatar da gwiwa koyaushe yana bin layi-layi tare da yatsa na biyu da na uku don guje wa rauni. Gama hannayen suna kokarin jera bututun da suke zaune, kafa daya hannun hannu, ja da baya, da kuma abubuwan da suka zana saman fadada.
Amber DiPietro kwararren mai horo ne na sirri, kwararren motsa jiki na gyaran motsa jiki, kocin motsa jiki, kocin lafiya da mai koshin lafiya, da kuma malamin koyar da yoga. Aikin ta shine ilimantar da karfafa mutane ga ingantaccen aikinsu a kwakwalwa da jiki.
Stacy Caprio: yi gaban bututun katako da kullun
Nasihu na don samun jikin rairayin bakin teku daga gida shine yin katako da katako a kowace rana. Don yin wannan, ba kwa buƙatar kowane kayan aiki ban da jikinka, kuma kawai kuna amfani da goshinku don hutawa a ƙasa tare da yatsun ku a ƙasa kuma ragowar jikinku yana amfani da ƙarfin ku don tashi. Kuna iya yin katakan gaban gaba da gefe na minti daya kowannensu, ku huta mintuna a tsakani kuma kuyi 5 kowace rana don fara ganin toket da kuma sakamako.
Stacy Caprio, Kocin Rayuwa, Stacy Caprio Inc.
Jenn W: igiyoyin tsalle na iya ƙona adadin kuzari 1300 a sa'a!
Kwanan nan na rubuta couplean labarai guda biyu kan mafi kyawun kayan aikin gida don asarar nauyi - Anan ga hanyoyin haɗin su:
- Mafi kyawun kayan aiki na gida don asarar nauyi
- Dole ne a sami ƙananan kayan aikin motsa jiki don ƙananan sarari
Ofayan mafi kyawun bada don samun waccan jikin rairayin bakin teku shine igiyoyi masu tsalle. Zai iya ƙona adadin kuzari 1300 a kowace awa! Hakanan igiyoyi masu tsada suna da araha kuma ana iya amfani dasu kusan ko'ina. Kuma idan baku son saka hannun jari a cikin igiya mai tsalle, koyaushe kuna iya yin motsa jiki tare da igiya tsalle-tsalle - babu kayan aikin da ake buƙata kwata-kwata.
Jenn wani mai rubutun ra'ayin yanar gizo ne mai lafiya da motsa jiki da ke dacewa da rayuwar Paleo. Tana son bayar da kyakkyawan bincike, mai aiki da dacewa game da motsa jiki.
Greg Brookes: kettlebells na iya maye gurbin adadin kayan aikin lantarki
Saboda waɗannan lokutan da ba a tabbatar da su ba, mutane da yawa suna da wahalar yin aiki da kuma jingina ga abincin da bai ƙunshi cunkoso ba.
Yayinda akwai hanyoyin motsa jiki da yawa waɗanda ke aiki daidai a gida, wasu ƙila basu da kayan aikin da ake buƙata. Kuma yayin da kayan motsa jiki da ɗakunan motsa jiki ke buɗewa baya, wasu bazai shirye suyi wannan tsalle ba ... har yanzu.
Amma, idan ka yanke shawarar bayar da aiki a gida dan gwadawa, labari mai ban mamaki shine cewa motsa jiki ba sa bukatar wurin motsa jiki, ainihin kaya ko sauran kayan aiki. Kamar yadda sunan ke nunawa, ana amfani da nauyin jikinka don taimakawa sautin, shimfiɗa kuma kiyaye jikinka cikin tsari, kamar yadda kake amfana daga motsi na jiki wanda kake buƙatar kasancewa cikin koshin lafiya. Duk abin da kuke buƙata shi ne ɗan nauyi, jikinku da fewan motsa jiki kaɗan.
Kuna iya farawa tare da wannan: Yoweight Squat. Wannan zai ɗauki gindinku, ƙyallen maƙasudan ƙarfe, maƙasudin bugun zuciyarku da haɓaka sassauƙarwar ku gaba ɗaya. Saka ƙasa kamar yadda zai yiwu tare da hannuwanka kai tsaye sama, kusa da taɓa yatsun ka kuma ka daidaita kafafu yadda zai yiwu, sannan ka koma zuwa matakin ƙwanƙwasa na sama, ɗaga hannuwanka sama da sama ka tashi.
Yanzu, idan baku damu yin ƙaramin saka hannun jari a cikin kayan aikin motsa jiki guda ɗaya ba, zaɓi kettlebells. Abubuwan dole ne ga kowane gidan wasan motsa jiki, kamar yadda basa ɗaukar ɗakuna da yawa, suna da sauƙi don motsawa yayin da ake buƙata, kuma suna buƙatar kusan babu tsayawa, fiye da tsaftacewa mai laushi. Amma babban abin da ya shafi kettlebells shi ne cewa za su iya maye gurbin dimbin bulkier, ƙananan kayan kayan aikin motsa jiki saboda ana iya amfani dasu a cikin hanyoyin yau da kullun waɗanda ke iya yin kusancin kowane sashin jiki. Ga maza, an ba da shawarar fara da kilogram 12 ko 16, yayin da mata galibi suka fara da kilo 8. Yawancin masu sha'awar motsa jiki suna son yin aiki tare da wasu ma'aurata iri ɗaya.
Greg Brookes ya rubuta don kuma an nuna shi a cikin Lafiya na Maza, Kiwon Lafiya da Lafiya, Kawar Mata da duk Jaridun Kasar. Yawancin lokaci ana yi masa lakabi da Mai Koyarwa ga Masu horarwa, shi kwararren Trawararren Maina ne kuma Mai koyar da Kettlebell wanda ya ɗauki sikelin motsa jiki na farko shekaru 21 da suka gabata.
Patricia J.: Gano ma'auni tsakanin abinci mai kyau da aikin da ya dace
Don samun jikinka lokacin rani dole ne ka sami daidaituwa tsakanin abinci mai kyau da aikin da ya dace, idan ya shafi abinci mai gina jiki, lallai ne ka sha ruwan da zai kasance cikin koshin lafiya koyaushe, hada da abinci mai gina jiki a cikin abincinka don taimakawa gina matsewar jikinka, yanke barasa da sukari mai yawa ko abinci mai gishiri.
Yanzu bari muyi magana game da ayyukan, Ina bayar da shawarar HIIT don ƙona hanyar kalori da sauri fiye da kadio na yau da kullun idan kuna neman sakamako mai sauri, don aiki na jikin sama, kayan aikin da kawai kuke buƙata sune dumbbells kuma duk mun san yadda ake amfani da waɗannan, da ab dabaran. Hanyar da kake amfani da ab ɗin abune mai sauqi, zaka fara a ƙasa akan hannayenka da gwiwowin ka, ka karɓi madafan ikon jujjuya daga ɓangarorin biyu, ka fara zuwa gaba sannu a hankali tare da mai juyawa daga zuciyar ka don kwantawa ɓata maka, daga nan sai ka ja kanka zuwa inda ka fara. hanya ce mai matukar tasiri don karfafa halayenka dan ka kara bayyana su.
Don ƙananan jikin ku, ƙungiyar juriya na roba zai yi aikin, akwai wadatar da za ku iya yi da shi, m mafi yawan ƙananan ƙananan motsa jiki ne amma ƙara juriya a kansu kamar squats, gefen band band, a tsaye glutes, kuru baya da yawa Kara.
Ni gogaggen keke ne kuma kwararre a fagen kiwon lafiya da kwalliya. Ni ne wanda ya kafa gidan yanar gizo na masoya Masu Pedaunar Pedal inda nake rabawa gwanina da sha'awata don hawan keke.
Lyuda Bouzinova: motsa jikin mutum ya kasa aiki da zuciya
Matsalar ita ce motsa jiki na jiki wanda ke haifar da tsokoki na gefe suna kasa aiki mafi mahimmancin ƙwaƙwalwar gaba ɗaya: zuciya. Jikin jikinsa yana da aiki da kuma jurewa. Aiki yana nufin cewa tsokoki da tsokoki na jikin ku na iya yin aiki tare, don wasu dalilai na kimiyyar lissafi. Jikinka zai zama mai daidaituwa, yanayin tsufa, sassauƙa, mai ƙarfi da sauri. Dorewa yana nufin cewa ka gina tsokoki waɗanda zasu dawwama tsawon rayuwa - wani abin da ginin mutum baya sauƙaƙawa. Manyan, manyan tsokoki suna canzawa zuwa kitse cikin hanzari idan ba ku aiwatar da su ba ci gaba. Sabanin haka, da zarar ka gina jijiyoyin jiki ta hanyar shirin motsa jiki na jiki, zaku sami shi tsawon rai. Samun hutu daga horo ba zai haifar da wata babbar riba ko asarar tsoka ba.
Tsohon Wilhelmina Model akan Tsarin Tsarin Model na gaba na Amurka na gaba 9 da tsohon dan wasan Tennis na Harvard kuma a cikin yawon shakatawa na ATP sun taru don ƙaddamar da sabon salon rayuwar lafiya, Ofishin Jakadancin Lean.
Dan Chojnacki: nauyin jikin ku na iya samar da sakamako mai yawa
Kayan kayan aiki na ainihi waɗanda kuke buƙata a gida, don samun nau'in shiri a bakin teku, jikin ku ne. Akwai motsa jiki masu nauyin jiki da suke inganta lafiyar zuciyar ku, karfafa tsokoki, da kuma adadin kuzari. Duk waɗannan taimako suna haifar da asarar mai da ma'anar tsoka, duka biyun sune mabuɗin don bayyana bakin kifin bakinka. Mafi yawan mutane suna tunanin cewa ba za su iya samun sakamako ba tare da kayan aiki masu tsada ko masu tsada, amma wannan ba haka lamarin yake ba. Yawan nauyin jikinka na iya samar da sakamako mai yawa, kawai ka tabbatar cewa kokarin ka ya dace da burin ka.
Idan kuna son tayar da motsa jiki a cikin gida tare da wasu kayan aiki masu sauƙi, ba za ku iya yin kuskure ba tare da dumbbells. Suna da matukar yawa, ba su da tsada, kuma ana iya amfani dasu don ƙarfi, jimiri, da kuma aikin zuciya. Dumbbells yana taimaka muku ƙalubalen tsokoki a cikin sababbin hanyoyi ta bambance juriya cikin tsokoki. Ci gaba da kalubalantar jikin ku ta hanyoyi daban-daban suna tilasta shi don daidaitawa, aiki tukuru, kuma a ƙarshe ƙona ƙarin adadin kuzari.
Dan Chojnacki ya rubuta game da motsa jiki da rayuwa mai kyau don shafin kwatanta inshorar, USInsuranceAgents.com. Dan ya zama tabbataccen mai horar da kansa na kusan shekaru goma.
Ahmed Ali: Dole ne ku rasa nauyi don zubar da kitse na jiki
Yana da mahimmanci a fahimci cewa don samun jikin rairayin bakin teku, kuna buƙatar samun ƙananan matakan kitsen jiki. Dole ne ku rasa nauyi don zubar da kitse na jiki. Masana sun ba da shawarar rasa nauyin 1-3 na nauyin jikinka, na mako daya. Rage nauyi da sauri zai iya zama sakamakon lahanta lafiya. Don haka ka tabbata cewa yawan abincin kalori daidai ne.
A ganina, horo na tazara, wanda aka fi sani da shi azaman horo mai ƙarfi ainun (HIIT), shine mafi kyawun horo don rasa nauyi kuma don ainihin maƙasudin tsoka mai taurin kai. Yana da kyau don yin kwalliya kuma yana fitar da ingantaccen yanayin da duk muke so.
SAURARA - studyaya daga cikin binciken a cikin maza 9 masu aiki sun gano cewa HIIT ya ƙona adadin 25 - 25% na adadin kuzari a minti guda fiye da sauran nau'ikan motsa jiki, ciki har da horo mai nauyi, hawan keke, da gudu akan motar motsa jiki.
Mai tusheWannan yana nufin HIIT na iya taimaka maka ƙona ƙarin adadin kuzari yayin ɓatar da lokaci kaɗan. HIIT yana da sauƙin haɗawa cikin tsarin aikinku kuma baya buƙatar kayan aiki da yawa ko dai.
MISALI - squat tsalle na 20 sec, burpees na 20 sec. Ka huta don sakan 45 da maimaita.
SAURARON APP - Ga waɗancan mutanen da basu san ƙungiyar Nike horo club ba, na shawarce su da suyi amfani da shi kuma hakan zai canza rayuwarku (mafi yawan motsa jiki sune tushen HIIT). Ya zama cikakke don samun jikin rairayin bakin teku.
Ni mai zartar da abun sayarwa ne a DSRPT, muna taimaka wa abokan cinikinmu damar tunkarar kalubalen zamanin dijital, ko hakan yana bincika sabbin hanyoyin aiki, karfafa haɓaka sabbin dabarun jagoranci, IoT, fasahar gida, da ƙari.
Steve: Mafi yawan motsa jiki daga gida basa buƙatar kayan aiki da yawa
Don gaskiya yawancin ayyukan da nake yi daga gida ba su ma bukatar kayan aiki masu yawa, amma suna da tasiri mai yawa, kamar ƙwanƙwasa ƙusa wanda shine ɓangare na ayyukan yau da kullun, zaku iya amfani da matsayi daban-daban don fitar da aikinku. baya, kafadu da makamai. Wani abu mai sauƙi amma babban abu shine ƙwaƙƙwarar roba mai ƙarfi, yana ba da tsayayyen juriya ga yawancin aikina. Butarshe amma ba mafi ƙaranci ba, igiyar saurin tsalle, tana yin saututtukan jikinka a samarwa da ƙarfafa shi, ƙona adadin kuzari ma.
Ni masani ne a kan dukkan abubuwa da takalmi na takalma a shafin da ake kira BootMoodFoot.
Dr. Len Lopez: motsa jiki na mintuna 5 na Push-Pull ne kawai ake ɗauka
Minti 5 na ushaukar Motsa Motsa isaukar shine duk abin da za'a ɗauka don samun kyakkyawar jikin rairayin bakin teku don Jikin ku na Sama.
Wadannan darasi guda 2, Turawa da Pull-ups suna aiki da dukkan manyan tsoka na jikinka na sama. Ushissar worka worko suna aiki da kirji, kafadu da tsarma, yayin da ullafawar targetauki suna talla da baya, biceps da goshin.
Karka manta rabin jikinka na sama, saboda ba za ka iya yin Taskarba.
Abin da ke da kyau game da Bargon Hanna na Keɓaya shi ne cewa zaku iya samun motsa jiki a cikin falon ɗakin ku, a waje, ofis, bootcamp, akan hanya ... Yana da LATSA.
Babu Kofa, Babu tingorawa, Babu kayan aikin da ake buƙata !!!
Wannan gajeren aiki na mintuna 5 na Ma'aurata zai samu testosterone da matakan girma na haɓaka, kuma hakan zai taimaka muku wajen gina tsoka da ƙona kitse. Mafi kyawun Kome, mata yanzu na iya yin jan-gashi!
Ba kasa da dala 100 ba kuma ana iya sayan kan layi da Amazon.
Dr. Len Lopez
Tambayoyi Akai-Akai
- Ta yaya zan iya motsa don in bi waɗannan shawarwarin motsa jiki na gida akai-akai?
- Kasancewa mai himma ya shafi kafa manufofin gaske, bin diddigin cigaban ku, da kuma bambance ku don kiyaye su ban sha'awa. Ka tuna yin bikin kananan nasarori da la'akari da alamar motsa jiki ko shiga cikin al'ummomin motsa jiki na kan layi don ƙarin tallafi da lissafi.
Michel Pinson ne mai sha'awar tafiya da Mahaliccin abun ciki. Rashin tausayi don ilimi da bincike, ya tuba don raba ilimi da kuma fahimtar wasu ta hanyar ɗaukar abubuwan ilimi. Kawo Duniya kusa da karfafawa mutane da karfin hali tare da kwarewar duniya da kuma irin yawo.
