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Motsa jiki na gida - yadda za'a rike

Menene mafi kyawun motsa jiki da za a yi a gida?

7Motsa Jiki Mafi Inganci
  1. Tafiya. Me yasa ya zama mai nasara: Kuna iya tafiya ko'ina, kowane lokaci.
  2. Tazarar tazara. Me yasa ya zama mai nasara: Horon tazara yana ƙarfafa ƙoshin lafiyar ku kuma yana ƙona ƙarin adadin kuzari don taimaka muku rage nauyi.
  3. Squats.
  4. Huhu
  5. Tura-Ups.
  6. Crunches - Hanyar A.
  7. Entunƙwasa Kan Sama





Barka da zuwa Kashi na 2 Yadda Ake Rage Kiba da Ciki Tare Da Taimakon Kimiyya Kashi na 1 Mun Dubi Nasihun Abinci Kashi na 2 Muna duban atisaye masu sauki da kowa zai iya yi a gida don ya rage waɗancan igiyoyin kugu da lokacin da muka haɗu biyu tare. menene sakamakon ya zama kyakkyawa mai ban mamaki a yanzu, ko kun zo daga farkon labarin Rashin nauyi ko kawai neman motsa jiki kuka danna wannan labarin Ina matuƙar farin ciki da kun kasance a nan saboda kun yanke shawarar cewa kuna so yi canji, ka yanke shawarar kana son kara lafiya kuma ka yanke shawarar kana son fa'idodin kiwon lafiya kuma kamar yadda nayi bayani a makala ta ta karshe, ka ga mai kiba, ba kawai inci Muke tsunkule ba za ka ga wannan an san shi da subcutaneous fat amma a zahiri Mai haɗari kitse ne mai tattare da cikinmu da kitse na ciki An san kitsen da ke kewaye da gabobin mu azancin visceral. Yanzu mun san cewa yawancin kitsen visceral sun saka mu cikin haɗarin cututtukan zuciya, sun sanya mu cikin haɗarin kamuwa da ciwon sukari na 2 da na mata. Har ma an gano cewa kuna cikin haɗarin cutar kansa ta mama.

Wannan gabatarwar kenan. Bari muyi koyan darussan guda shida daga binciken da akayi a Oxford. Dole ne ku yi su sau hudu a mako a cikin wasu ranaku - kar ku ɗauki dogon lokaci don kowa ya yi su a gida, idan kun yi su daidai, kuna iya tsammanin rasa kusan inci biyu daga kugu a cikin makonni shida kawai, ba tare da duk wani canjin Abinci don haka koya darussan kuma bayan haka zamu kalli ilimin kimiyya a bayansa da yadda duk yake aiki, don haka bari mu fara da katako guda ɗaya na hannu, ku sa ƙafafunku a ƙasa tare da gwiwar hannu a ƙarƙashin kafadunku kuma hannayenku a layi ɗaya da jiki kuma riƙe wannan don yanzu 20-30 seconds, idan wannan yana da ɗan wahala, yi katako a maimakon maimakon sanya gwiwoyinku a ƙasa kuma sanya hannayenku kai tsaye ƙarƙashin kafada kamar kuna shirin yin turawa , wannan shine motsa jiki na farko da za a rike tsawon dakika 20 zuwa 30 da aka gama yanzu bari mu matsa zuwa seco nd daya a cikin binciken wanda shine ainihin zama, don haka zauna a kasa, lankwasa gwiwoyin ku, ku rike su wuri daya kuma ku rike hannayen ku akan kirjinka ko wuraren ibada yayin zama.

Da fatan za a guji sanya hannayenku a bayan kanku yayin zaman da kuma duk darussan da ke cikin binciken, mahalarta sun yi saiti uku na goma, don haka yi kokarin yin wannan ko gina kanku, mun riga mun kai rabi, don haka a gaba muna da gwiwa mai tsini, saboda haka kwanciya ko tanƙwara gwiwoyinka ka kuma sa ƙafafunka sama kuma yi ƙoƙari ka taɓa gwiwoyi tare da gwiwar hannu ɗinka hannunka a gefen kai da matse ciki lokacin da gwiwar hannuwanka suka taɓa gwiwoyinka ka yi wannan mai girma sake na sami motsa jiki na gaba dan sauki saboda haka yana da kyau wurin hutawa kuma yana da mawuyacin hali don haka kwanciya a ƙasa, tanƙwara gwiwoyinku, kuma sanya hannayenku kusa da kai. Yanzu sannu a hankali kwangilar ku ta kawo kafadaɗɗun kafaɗun ku daga ƙasa. Kuna buƙatar tabbatar da cewa ƙafarku ta kasance daga ƙasa don wannan aikin ya kasance mai tasiri. Idan kuna son ƙara ƙarancin juriya ga wannan aikin, zaku iya yin ƙwanƙwasa ƙafafun kafa a maimakon ko a madadin.



Koyaya, wannan zaɓi ne. Bambancin kawai shine kiyaye kafafunku madaidaiciya cikin iska da sake taɓa yatsunku sake daga kafada daga ƙasan don wannan aikin yayi tasiri a gaba. Mun yi zaman-zaune da murza-kwane iri daya motsi ne irin wanda muka yi a da, amma murza jiki a sama kamar yadda aka nuna.

Tabbatar canza bangarorin kowane lokaci don tabbatar kunyi aiki a bangarorin biyu idan kunyi gwagwarmaya tare da wannan ko kuma abubuwanda suke jingina ƙafafun zasu taimaka a farkon kuma ƙarshe lokaci yayi don ɗaga baya, wanda aka fi sani da Superman. Manufar wannan aikin shine ayi aiki da tsokoki na bayanku bayan kun kammala atisayen ab, saboda haka kwanciya kasa, daidaita hannayenka da kafafuwanka, sannan ahankali ka dauke kirjinka da kafafuwanka daga kasa yayin yin wannan Matsi kasan baya, sannan ahankali kasan shi kasan kuma kayi wannan set 3 na 10, wanda ya kammala motsa jiki kuma ka tuna, idan kayi daidai, zaka iya tsammanin yin su a kalla sati shida Rasa inci 2 daga kugu, abin da yake mai kyau, amma tabbas bai yi kyau ba kamar ƙungiyar kula da abinci da muka yi magana a kanta a cikin labarin da bai yi asara ba ko? Sun rasa kilogram 0.5 zuwa 1 a kowane mako kuma bayan makonni shida sun rasa santimita 5 a kugu kuma hakan ya faru ne saboda mahalarta waɗanda suka yi motsa jiki na ciki kawai, wato, ba su da wani canji na abinci, da gaske kawai sun inganta yanayin sautinsu, cewa shine, ta hanyar Inganta sautin tsoka, jikinka zai iya rike kitse sosai.

Wannan yana nufin ba za ku rasa kitsen jiki ba, amma jikinku yana riƙe da kitsen mafi kyau, don haka bayyanar layin ya inganta, saboda haka an rage santimita biyu, wanda shine dalilin da ya sa yana da mahimmanci cewa ba kawai ku zauna a kan ciki ba crunches Rashin nauyi ko ciki mai ee mun san cewa daga binciken bayan makonni shida. Wadannan dunkulen ciki sun yi aiki, akwai raunin santimita biyu, amma don matsakaicin tasiri dole ne kuyi canje-canje na abinci wanda nayi bayani a kashi na daya, kuma zan bar muku hanyar haɗi anan kuma a bayanin da ke ƙasa idan baku da Ka ga wannan labarin kuma ka tuna idan kana cin abinci daidai zaka iya rasa 0.5 zuwa 1kg kowane mako wanda yake da ban mamaki amma Ga wasu ma labarai mafi kyau, binciken kuma ya nuna cewa bayan makonni shida, mutane sun rage kitsen jikinsu, mai mai haɗari wanda ke sanya ka hadari ga mutane da yawa v Yanayin kiwon lafiya daban-daban ya karu Da kyau batutuwa sun sami raguwar kitsen jikinsu da kimanin kashi 14% wanda yake da ban mamaki cewa suma sun sami raguwa a cikin cholesterol su ma sun samu raguwar hawan jini sannan bayan makonni shida sai kugu ta rage. ta hanyar santimita biyar wanda hakan ya sake ban mamaki, yanzu kawai na biyu, kaga idan kayi canjin abincin daga kashi na 1 kuma ka cakuda shi da darussan da muka koya ayau, waɗannan sakamakon ya zama kyakkyawa mai ban mamaki da p haya kar ka manta cewa ko dai Mu manya ne dole muyi atisaye akai-akai, to me hakan ke nufi da cewa dole ne muyi mintuna 150 na matsakaiciyar horo a kowane mako ko kuma minti 75 na cikakken horo mai ƙarfi a mako. ku a cikin bayanin da ke ƙasa kuma aikinku na ciki zai kasance wani ɓangare na bayar da gudummawa gwargwadon ƙarfin sannan kuma abin da muke samu kowane irin abinci yana da kyau koyaushe a bincika matsayinku na farko tunda kuna iya kasancewa cikin ƙoshin lafiya don haka ku bazai buƙatar rasa nauyi a yanzu ba.



Hanya mafi sauki da za a iya duba wannan ita ce ta yin amfani da kalkuleta na BMI Zan bar mahada zuwa daya a bayanin da ke kasa a gare ku duk abin da kuke yi na shigar da tsayi, nauyi da jinsi kuma zai kirga shi ya ce naku Matsayin nauyi ya kusa. Don Allah a tuna kuma na sani cewa kwayoyi masu cin abinci marasa lasisi na iya zama kamar amsar tambaya ce, amma don Allah a tuna cewa abubuwan da ke ciki ba a san su ba, ba a tabbatar da su ba kuma ba a gwada su ba kuma saboda wannan, mutane biyu da uku sun ba da rahoton mummunan sakamako don haka don Allah a zauna lafiya, nisanta daga gare su idan kuna son ƙarin sani game da shi Na yi labarin ga MHRA ba da daɗewa ba kuma zan bar muku hanyar haɗi a nan kuma a cikin bayanin da ke ƙasa don haka duba da fatan za ku ji daɗi da gaske Ina fata da gaske shawarwarin na sun taimake ku a cikin labarin wannan makon. Da fatan za a sanar da mu yadda kuke ta hanyar barin tsokaci a ƙasa kuma idan kuna da wasu shawarwarinku don Allah suma ku bar tsokaci a ƙasa domin zan so karanta shi kuma na tabbata duk wanda yayi Ganin wannan labarin, karanta shi ma koyaushe Ka tuna cewa kai mai girma ne kuma zan gan ka a mako mai zuwa ka rasa inci biyu a cikin alamar kugu kuma waccan alamar a wasu lokutan latsawa baya aiki, kamar fara injiniya ne, wani lokacin abun cikin danshi yana da sauki ba dama a yatsun don samun hakan naji dadin karar yeah matsalolin duniya na farko yan uwa, zan fada muku yanzunnan nayi mummunan fim ranar yau nace komai ba daidai bane bazan iya tuna layi na ba kuma da gaske gaskiya ne kuma wannan kofi Alex ne ya kawo ni Na dawo cikin rai kawai na sami mamakin Mafi kyawun yanayin sanya gaskiya Gaskiya, wannan yanayin da nayi kawai don haɗuwa da motsa jiki da abinci da kuma hujjoji game da abincin kuma kamar yadda nayi bayani a labarin na na ƙarshe, ga kitsen ku, ba wai kawai tsunkule muna (dariya) tsunkule za mu iya tsunkule fis ɗin h za mu iya tsunkule lafiya, abin mamaki ne, akwai abubuwa masu kyau da gaske da ke motsa rai don haka faɗi abin da kuke tunani game da wannan yanayin, Nadia, wataƙila ƙara timestamp ko wani abu makamancin haka don masu kallo su iya jujjuyawa su gaya mana abin da suka yi tunani kuma wannan duk kamar manyan daraktoci ne waɗanda kuka san Scorsese lokacin da kuka kalli youtube kamar suna aiki tare da ku kuma kuna da wakili Ian Plummer zaku iya duk Yin Kasuwanci Hey samari, godiya ga kallon labarin wannan makon, danna shi kamar haka ko Labarai Yanzu don cigaba kwanan wata tare da sababbin labaran mako-mako

Waɗanne kayan gida zan iya amfani da su azaman nauyi?

Na kowaKayan gidaKaiIya Amfanidon Motsa jikiNauyi
  • Galan na ruwa ko madara. Ruwa da bututun ruwa na madara suna da kyau saboda suna da abin sarrafawa - yana mai sauƙin riƙewa, juyawa da lilo.
  • Babban kwalban wanki.
  • Jaka ta cika da littattafai ko gwangwani.
  • Buhun abincin dabbobi.
  • Daidaitaccen jakar dankali.
  • Halin La Croix.
  • Littafi Mai nauyi.
  • Tawul.

Ya ku mutane Kalei ne kuma baya tambaya game da tsabta ko dai kuma a wannan lokacin keɓe keɓantaccen lokacin na yanke shawarar gwada wani ƙalubalen don dawo damu gida. Na kasance ina ƙoƙarin gano wasu hanyoyin da zan sa kaina aiki, himma, motsawa don sanya jikina dumi kuma yana da wahala idan ba ku da kayan aikin da ya dace, don haka rashin alheri na duba Amazon, na gwada dumbbells kamar wata kwalliyar kwalliya kuma tunda duk kuna kan hanu ɗaya an siyar dasu hakan bazai hana ni zama mai aiki ba duk da burina na samo kayan gida da yawa gwargwadon iko don samun kyakkyawan mutum kowace rana har tsawon mako guda samu horo Zanyi kokarin neman wani abu a kusa da gidan da zan iya amfani dashi kuma da kyau zan samu wasu abubuwa, kayan aiki, duk abinda zaku iya samu wanda zamu iya yin hakan tare dan haka ina da shimfidata a ranar farko da nake a zahiri a kan shi 24/7 don haka na ga dalilin da ya sa ba a samu ba, yana da wahala a gare ni in yi wani abu mai kyau sosai a zahiri B Zaku iya durkusar da gwiwowinku zuwa kusurwa 30, daga kirjinku ku gyara kumatunku ta baya don kaucewa rauni. Kwance a ƙasa tare da hannayenka a kowane gefe da diddige da kuma kafa zuwa ga tsohuwar ƙungiya duk ba shine babban gidan jaridar ku ba, amma shaƙar yayin da kuka ɗaga sannan kuma ku fitar da numfashi yayin da kuka rage ƙwanƙwarku na baya za mu iya yin motsa jiki kuma, kun shirya, shin a shirye nake don abin da za mu yi? 2/3 vac amfani shine me kuka ce min in dauki mai tsabtace wuri? Ee ina bukatar ku kasance cikin matsayi ɗaya na ƙi ku don haka ya zama wanki na kwana uku? Rana da ni kaina a tsorace nake da sanin ina da wanki da yawa da zan yi, amma a ƙarshe nauyi ne wanda nayi amfani da shi don abincin rana.



Yayana ma yana cikin dakinsa duk tsawon kwanaki don haka na kira shi ina tunanin za ka yi? taimake ni da wankin wankin sannan na barshi ya rinka gudu da sauka daga matattakalar kuma abun ya kayatar sosai saboda yana ganin ya isa ya dawo da sauri, amma sai na ga ya kamata in yi wannan taron dangi saboda kowa yana da don kasancewa mai aiki sosai a cikin wannan gidan a rana ta huɗu na sami wani abu tsoho wanda kawai na dawo zuwa Forasashen da aka Haramta kuma na lura ɗakin iyaye kuma na fahimci mahaifina yana da akwatin sa amma na san cewa sitiriyo yana da nauyi saboda za ku duba baya ranar da suka rike ta a kafaɗunsu kamar oh oh I do, ka sani, kuma na kasance kamar na san zasu yi aiki a duk lokacin da suka sanya sitiriyo a cikin So don ɗaukar hannu da kyau don haka zan yi set uku na goma da sauri sosai kafin ma su ankara saboda sun shagala sosai kuma kawai zan labe ne kawai kamar wani abu mr. Robot Na san matasa wannan abin farin ciki ne don haka a yau ina taimakawa mahaifiyata da girki zan kasance ɗan ƙaramin sous chef ɗin ku kuna jin daɗin yin hakan Ina matukar farin cikin cin wannan lafiya yana da kyau sosai ta kasance a dan ban haushi kuma tana da irin wannan ba abin da na sanya hannu akai bane, yaya zan barshi shi kadai kuma um ina yinta kamar ni don haka sai ka gundura sannan kuma lafiya don haka masu fa'ida sune wadanda dole suyi amfani da kere-kerena har zuwa nemo abubuwan da za'a horar dasu, na san cewa wani lokacin abu ne mai sauƙin samun dumbbell, samun igiya tsalle dss amma idan baku da hakan, dole ne kuyi amfani da kwakwalwar ku don gano abin da zan yi amfani da shi a maimakon haka naji daɗin gaske Amfani da kerawata don neman abu mai lamba biyu, yayi tsada kamar ni ban kashe kudi ba, a'a kudi har yanzu ina da Kudi a cikin walat dina na uku dole ne in dauki lokaci mai yawa tare da iyalina Lokacin da aka janye ku, lokacin kana cikin keɓewa, ka saba da kasancewa kai kaɗai a cikin ɗakin ka ko kuma a cikin amincin ka kuma ba ka yin magana da kowa da kowa a cikin gidan s wata dama ce a gare ni ba don kawai in more ta don jin daɗin wani abu da nake jin daɗi ba, har ma a gare mu mu sami ɗan lokaci kaɗan a cikin fitilun wuta, kamar ban tabbata ba, amma lokacin da ni kaina na zazzauna na yi tunani game da shi da gaske na binciki gidana, na sami kyakkyawan kayan aiki don amfani da ƙalubale na biyu da na fuskanci motsa jiki wanda zan iya yi.Mafi yawa daga cikin motsa jiki sun mai da hankali sosai ko kuma sun mai da hankali kan ƙafafu don haka ƙafafuna na da rauni a yanzu amma Har ila yau, mun sami wasu da ke kan gaba amma ba zan iya yin abu ba don haka ina so in saka wauta? Wataƙila a wani lokaci zan iya ƙoƙarin neman wani abu, kamar watakila tawul ko wani abu, amma ba zan iya yin hakan ba, a kan wannan ƙalubalen zan so in san abin da ku maza ke yi don kasancewa cikin tayata a cikin maganganun da ke ƙasa har zuwa na gaba lokaci da Stacey sannu mutane

Waɗanne ƙungiyoyin tsoka ya kamata a yi aiki tare?

Wace tsokoki ya kamataNiaikia kantare? Don kara girman girma, zai fi kyau a mai da hankali kan babba daya kawaitsokahada kowane zama (kirji, kafa ko baya). Yourarin motsa jiki tare da motsa jiki waɗanda ke mai da hankali kan ƙananan ƙanana biyukungiyoyin tsoka(biceps, triceps, hamstrings, calves, abs da kafadu).Afrilu 17, 2019

Shin turawa 100 a rana zasuyi komai?

Kuna mamaye kirjin ku da triceps

Idanyinzuwa100 Tura Turawayayi maka wahala, to tsokokin kazabuƙatar ɗan murmurewa daga baya. Idan100 Tura Turawabai zama muku nauyi ba, to, shi nezakawai zama dan gajeren motsa jiki na jimrewa a gare ku. Ba zai wuce motsa jiki ba ko ma ya bugu da tsokoki sosai.
Nuwamba 2, 2016

(kiɗan lantarki) - Me ke faruwa, Chris Heria ne, maraba da zuwa wani vlog. A yau zan nuna muku yadda ake yin turawa sau 100 a rana, amma kafin na nuna muku ina so in yi magana a kan me ya sa yake da tasiri. Thearfafawa shine motsa jiki na asali don duk motsawar turawa, ƙarfafa ƙarfi da ƙarfin tsoka a cikin kirji, yankuna da kafaɗu, a lokaci guda kuma yana aiki da ƙananan baya da tsokoki.

Kuma ba wai kawai kuna haɓaka ƙarin ƙarfi da ma'ana a cikin waɗancan rukunin tsoka ba, amma kuna inganta motsi na gaba gaba ɗaya, wanda ke fassara zuwa duk sauran motsawar motsawa, don haka zaku iya ɗaga nauyi kuma ku ci gaba zuwa ga ci gaba mai wahala-sama kuma ƙarshe ƙarshe tura-planche. Pushups ba kawai yana da tasiri sosai wajen ƙarfin ƙarfi da tsokoki ba, amma kuma ana iya yin shi ko'ina, saboda basa buƙatar kayan aiki kwata-kwata kuma da wuya su sami sarari, ba tare da la'akari da irin wasan da kuke yi ba, ko ginin jiki, ɗagawa, dambe ko horar da nauyin jiki, turawa ko yaushe wani ɓangare na shirin horo na kowane ƙwararren ɗan wasa da kyakkyawan dalili. a kalla sau hudu a mako, kusan kowace rana.

Na saba da yin shi da zarar na farka kuma hakan ya taimaka min wajen haɓaka ƙarin horo wanda ke sauƙaƙa aikatawa. Kuma da farko turawa 100 naji kamar suna da yawa a wurina kuma ba zan iya yin haka da yawa a jere ba, don haka a farkon nayi saiti 10 na bambancin 10 daban daban na turawa gabaɗaya 100 na turawa, amma tare da bambancin daban-daban I Hakanan zan iya samun sassa daban-daban na kirji Starfafa sassa daban-daban na traura, cibiya, da sauran sassan jikina da kusurwa daban-daban da nauyi daban. Kuma tabbas, wasu turawa sun fi wasu wahala, kuma hakan ya taimaka min na ƙara ƙarfin gwiwa da gina maimaitata.

A Kuma lokacin da na sami damar yin hakan, sai na fara yin turawa 20 a jere maimakon 10, kuma na fara ne Ta hanyar yin seti biyar maimakon set 10 da kuma kara yawan reps, mun rage lokacin hutu da kara lokaci tashin hankali ga kowane saiti, gina ƙarfin da ƙarfi da yawa, da samun ƙarin jini mai yawa a cikin tsokoki maimakon sau 10 kawai Yi 10 Sets Zamuyi amfani da wannan hanyar don haɓaka maimaitawarmu kuma a ƙarshe ya zama mai sauƙin yi turawa sau 100 kowace safiya. Da zarar ka sami damar yin saiti biyar na turawa 20, to kana iya yin saiti hudu na turawa 25, kafa uku na turawa 33, kafa biyu na turawa 50, kusa da kusa da 100 kowane lokaci. Bayan kayi 50, 50 ka gwada 60, 40, 70, 30, 80, 20, a ƙarshe ka buge 100 a jere.

sake duba 2.0 whoop madauri

Kuma ta wannan lokacin da kun sami ma'anar tsoka mai mahimmanci da matsin lamba. Da kyau, na ambata a baya cewa ina yin hakan ne kawai na kusan mintuna huɗu zuwa huɗu wanda shine mako kusan kowace rana kuma dalilin haka shi ne ba na so in cika tsokoki na matsa lamba kuma in haifar da rashin daidaituwa, ina son matsin nawa shine da karfi kamar na ja. Saboda haka yana da mahimmanci don aiki a kan jirgin ku - kusan kusan kowace rana.

Abinda nakeyi kenan yanzunnan, idan nayi turawa sau 100, nima nayi pullups 100 dan hadawa da wancan. Yin atisayen abokan adawar ku yana da matukar mahimmanci, a zahiri zai sanya tsokar ku karfi da kuma hana raunin da ya faru, amma idan kuna farawa da turawa da juzu'i a rana guda zai iya zama mai yawa a gare ku, koyaushe zaku iya fara turawa wata rana -ups, wata rana cirewa. Saboda kar ka manta ka ba jikinka wasu 'yan kwanaki na hutawa ma, saboda tsokar ka na bukatar lokaci don murmurewa, don kara kauri da karfi, da horar da masu jan ka, za ka iya raba su iri daya, tare da Saiti 10 na 10 zasu fara sannan kuma daga ƙarshe suyi motsi zuwa set biyar na 20 da sauransu, kamar dai turawa.

Kuma ba shakka, ja-up, kuna amfani da yawancin nauyin jikin ku don haka yayi ƙarfi, koyaushe zaku iya fara amfani da tura-Australia ko sauƙin ci gaba na jan-kafa kuma amfani da waɗancan wakilan don ƙididdigewa abubuwan jan hankali guda 100 da kuke zama. oops, zamuyi tare tare, kawai abinda kake bukata shine ka zazzage manhajar Heria Pro daga App Store ko Google Play Store, bude yankin motsa jiki na YouTube kuma yakamata ka sami wannan aikin, ka shirya tafiya, zamu tafi fara komai tun daga farko, muna yin sauye sau 10 na sau 10, 100 gaba daya, kuma da zarar kayi haka, da yawa sai kayi biyar kawai daga wadannan darussan, wadannan darussan na 20 reps , huɗu daga cikin motsa jiki na 25, da sauransu, har sai kun isa Gari 100. Idan kuna kallo yanzu kuma ku masu farawa ne kar ku karaya, kowane turawa daya ya bambanta watau zamu yi can koyaushe za'a sami madadin mafari bambancin za ka iya yi.

Kowane ɗayan waɗannan darussan ana iya yin su a farfajiyar sama kuma ya dogara da kusurwar da aka yi amfani da ita, zai rage nauyin jiki da juriya da aka yi amfani da shi a wannan aikin don sauƙaƙa kusan ga kowa da kowa, kawai zaɓi ƙirar da aka ɗaga da kusurwar da ta dace ku kuma kuna da kyau ku tafi - gaye turawa. Don haka bari mu sauka a ƙasa mu tabbatar muna cikin cikakkiyar siga tare da wannan motsi don duk sauran ƙungiyoyi suma sun zama cikakke. Don haka muna son hannayenmu su kasance fadin kafada baya, kuma muna son yatsun hannayenmu su jera tare da saman kafadunmu.

Kuma kana so ka miƙe tsaye tare da ainihin zuciyarka, yatsun yatsun kafa zuwa kafaɗunku, ku ɗago sama, za mu je gaba dayanmu Ku taho. Tura kai tsaye yanzunnan. Yanzu ba zaka yi shi ba Kana son gwiwar hannu naka su ja da baya sosai kuma ba kwa son gwiwar hannu su wuce nesa ko dai, kuna so ku yi kamar kusurwar jirgin sama. Kiɗan Heria ♪ Da kyau, a can muna da shi.

Saiti na farko, turawa 10. Lokacin da kake yin kowane irin bambancin turawa, kana so ka tabbatar cewa da gaske kana samun ƙarfi a ƙasa kuma kana tura zuciyar ka kuma ƙashin ƙugu ba a tura shi ƙasa da ƙasa sosai. Don haka muna da turawa sau 10, yanzu ya kamata ku tafi, za mu magance nau'in turawa na gaba.

matsakaici watts juya aji

Zai zama turawa mai fadi. Don haka bari mu dauki matsayi mai fadi, yatsu zuwa waje, mun zo ga kirjinmu, a dama da baya, an mika makamai, an kulle. Cikakken 'yanci na motsi, mahimmin lokaci, cincin sama.

Gaskiya, a can muna da bambancin na gaba. Duk waɗannan bambancin zasu sake yin aiki akan sassa daban-daban na ɓangarorin uku, kirji, da kafaɗu. Yanzu bari mu matsa zuwa bambancin na gaba, zamu tafi don turawa 10 na lu'u-lu'u, idan ba za ku iya samun siffar lu'u-lu'u ba kawai ku haɗa hannayenku kusa-kusa kuma idan wannan motsi yana da wahala sosai kawai a yi shi akan ɗaya dagagge wuri.

Don haka a can muna da shi, wannan tuni ya zama turawa 30, mun rage 70 ne kawai. Yanzu za mu kara wahala kadan, atisaye na gaba da za mu fara zai zama tilas ne. Bugu da ƙari, idan wannan yana da wahala sosai, koyaushe kuna iya yin sa a farfajiyar ƙasa.

Don haka za mu zo ne gaba dayanmu, mu matsa yadda za mu iya, mu daga kasa. Ba lallai ne ku sauko cikin bene ba idan ba za ku iya ba, amma kuna son fashewa kowane ɗan majalisa don ba shi iyakar iko. Music Kiɗan Heria, Yayi daidai, kuma ga shi can, 40 ƙasa, 60 hagu.

Canji zuwa sau biyar na turawa, za mu yi turawa. Bari mu hau kan bene, za mu yi turawa, mu koma gefe daya, mu koma wancan. ♪ Tafi, tafi, tafi, tafi ♪♪ Oh, oh, oh ay Yayi, can muna da shi, turawa 50 sun rage.

Saiti na gaba da zamu shiga zai tafa turawa, kuma wannan nau'in turawar zai tilasta mana mu ɗaga sama da amfani da ƙarfi tare da kowane maimaitawa. Don haka bari mu ci gaba, saukar da shi ƙasa, idan wannan yana da wahala sosai, yi shi a kan tsauni, za mu matsa yadda ya yiwu, tafa, dawo ƙasa. Kiɗan Heria ♪ Daidai, a can muna da tafi Pushups. za mu nutse cikin masu harba kibiya, kuma mu tuna cewa kowane ɗayan waɗannan bambance-bambancen na turawa yana da nasa matsayin na wahala, yana ɗaukar tsokoki daban, haka nan kuma yana da nasa juriya, kuma tare da waɗannan maharba. ups, muna samun ƙarin nauyin jiki akan kowane ɓangaren jiki da da fiye da da gabobi biyu.

Don haka idan za mu yi sauri da sauri, ku ɗan ɗauki lokaci don ɗaukar numfashinmu, shaƙar (shaƙar) (fitar da iska) ta bakinku. Mu sauka a kasa. Kuna iya yin wannan koyaushe a kan dutsen da aka ɗaukaka.

Za mu sauko, riƙe hannu ɗaya madaidaiciya, zo gaba ɗaya sama, tafi wancan gefen. Kuna kawai jaddadawa da hannu daya, dayan hannu, wannan kawai don tallafi ne, Ah, ooh, ooh ♪♪ Ah, ooh, ooh right Lafiya, a can muna da maharba pu sh-ups.

Mun kusa zuwa, don haka za mu kammala da ƙarfi. Darasi na gaba da zamu fara shine budewa da rufewa turawa. Idan yana da matukar wahalar yi a kasa, sake yi a saman bene.

Don haka zan fara da lu'u lu'u ko kuma ku fara da fadi, komai kuka fi so. Kuna iya saukowa, idan zaku iya fashewa a buɗe, wannan cikakke ne, idan ba haka ba zaku iya fita gaba ɗaya, wannan ma yayi kyau. Bari mu tafi don 10.ia Heria Music ay Lafiya, can za mu tafi, mun kusan can.

Mun riga munyi turawa 80 kuma muna da set biyu kawai. Bambanci na gaba da zamu shiga shine tura-rubutu. Kamar yadda kuke gani, Ina kokarin gina karfin ku tare da motsa jiki wadanda suka sanya mafi yawan nauyin jikin ku akan wata gaba, wanda hakan ke kara wahala kuma ya kara muku karfi sosai, saboda haka mu ci gaba da sauka.

Tare da bugun buga rubutu, kana so ka kasan ce, saboda haka bari mu dauki matsayi mai fadi, zamu fara kamar maharba, amma zamuyi kasa, kuma zamu juya zuwa wancan bangaren, muna ajiye hannun masu adawa kowace lokaci. Riƙe zuciyar ka. Yayi daidai, muna da bugun bugawa.

Muna kan turawa ta karshe, motsa jiki na karshe zai zama turawa, tausa a baya don reps 10. Bugu da ƙari, ƙarfafa ƙarfinku don abin da kuka saba yi da hannu biyu, yanzu za mu yi da ɗaya, sa dukan jikinmu nauyi idan muka tashi. Don haka bari muyi matsawa sama, matsa kafada, sanya hannayenmu su saba da rike dukkan nauyin jikinmu a hannu daya. Oh ♪♪ Oh ♪ Yayi, a can muna da shi, turawa 100, a sauƙaƙe-yadda zai yiwu, a cikin aan mintuna kaɗan.

Kuma koda tare da maimaita 10 sau 10 kawai, tuni na sami famfo. Don haka idan kunyi haka, taya murna, kun gama turawa sau 100, kuna son ci gaba da yin hakan kowace safiya. da zaran ka farka, ko kuma a kalla sau hudu a mako.

A wani lokaci zaku kara ƙarfin tsoka da juriya, zaku iya sake maimaitawa. Zaka fara yin set biyar na reps 20, sannan seti 25 na reps 25, sannan set uku na 33, set biyu na 50, sannan daga karshe kayi aiki zuwa saiti na farko, matsowa kusan 100, kuma daga karshe 100 kacal a ciki. Kuma idan ka dage gare shi kuma ka dage kan jajircewa, ba wai kawai za ka ga babban riba a cikin karfin ka da ci gaban tsoka ba, amma kuma za ka ci gaba da yin atisaye masu nauyi da kuma karfafa karfi don ci gaba da motsa jiki kamar cikakken shirin turawa.

Wannan wani motsa jiki ne wanda da gaske kuke buƙatar sarrafawa don buɗe buɗewar matsin ku. Don haka idan wannan shine ɗaya daga cikin burin ku to fara aiki akan shi yanzunnan, bar sharhi a ƙasa, bari in san abin da labarin na gaba yake, kuma ku raba wannan labarin tare da aboki wanda yake yin turawa 100 a rana dole suyi. Kuma idan baku riga ba, tabbatar kunyi rajista.

Nayi posting kowacce ranar Alhamis da karfe 2, agogon Gabas.

Kuma idan kunyi sharhi a cikin farkon minti 30, koyaushe kuna da damar cin kyautar Heria kyauta. Kuma kar ku manta da samun wannan motsa jiki a wayarku, tare da samun cikakkiyar dama ga duk aikin motsa jiki na kaina wanda na ƙirƙira tare da takamaiman buri a zuciya, kamar gina kitse yayin gina tsoka mai ƙarancin ƙarfi ba kayan aiki, ba ku Tabbatar da cewa kun zama memba na heriapro.com don kunna duk shirye-shirye na.

Sannan kuma ka tabbata ka zazzage aikin Heria Pro daga App Store ko Google Play Store don ɗaukar motsa jiki tare da kai ko'ina. Hakanan akwai shirye-shiryen motsa jiki da shirye-shiryen motsa jiki a cikin aikace-aikacen Heria Pro don haka zaku iya gwada su kafin ku tafi ku zama memba. Don ƙarin abubuwan da nake ciki a cikin makon, bi ni akan IG.

Kowane rubutu, koyaushe ina bayar da kyauta ne, don haka idan kuna son kasancewa a ciki, ku bi ni a kan Instagram. Kuma sanarwa ta ƙarshe kafin in tafi, Ina faduwa da kayan Heria na farko da kuka gani a cikin labaran, kamar sufan wando, fararen fasalin su, fararen wando, jaket, gajeren wando da ƙari da yawa. Don haka a kasance a shirye kuma a shirya don sauke zuwa chrisheria.com a ƙarshen Nuwamba.

Na gode da samari da suka duba, sai ranar Alhamis mai zuwa da karfe 2:00 na rana, Amurka, Lokacin Gabas.

Mad soyayya, salama ta fita. (Kidan lantarki) h Ooh ♪♪ Oh ♪♪ Ooh ♪ Rushe wannan maɓallin kamar, mutane Ku ƙ guysne)

Menene 5 na asali?

'Juyin halittar mutum ya haifar dabiyar na asalimotsi, wanda ya kewaye kusan dukkanin ayyukan mu na yau da kullun. ' Ma'ana kamotsa jikiyana bukatar kawaiatisaye guda biyar, daya daga kowane ɗayan waɗannan rukunan: turawa (latsawa daga gare ku), ja (jan hankali zuwa gare ku), hinge hip (lankwasawa daga tsakiya), squat (lankwasawa a gwiwa), da katako (...Satumba 4, 2014

Zan iya yin zaman motsa jiki sau 2 a rana?

Shin yana da kyau ayi aiki sau biyu arana? Yana da lafiya a yi aiki sau biyu aranamatukar dai kuna bin tsari mai kyau. Idan kuwa ba haka badaukaisa lokacin hutawa tsakaninmotsa jiki, kuna iya ƙare tare da rauni. Hakanan akwai damar yin konewa ta hanyar yin aiki sau biyu arana.Satumba 24, 2020

Me zai iya turawa sau 20 a rana?

Yana da mahimmanci a ci gaba da kara lamba don kalubalantar jikin ku. Idan ka ci gaba da yi20 turawana tsawon watanni uku sannan tsokokizazama saba da20 turawa a ranana yau da kullun dazadaina girma. Da kyau, kuya kamatakokarinyiSaiti 3 na 12 kowane dayarana. Wannanzataimaka maka samun ƙarfin tsoka.Satumba 12, 2019

Shin turawa 50 a rana zasuyi komai?

Ee, kuiyasamu zuwa50 turawa! Na gargajiyaturawa-samaya zo kusa da cikakken motsa jiki, yana ƙalubalantar ƙungiyoyin tsoka da yawa a cikin makamai, kirji, baya, da kuma ginshiƙi don haɓaka ƙarfin aiki gaba ɗaya. Amma bari kawai mu ce jikina na sama bai taɓa zama mafi kyau na rabi ba.Oktoba 7, 2015

Shin wasan motsa jiki na 2 ne mara kyau?

Yana da hadari don aikisau biyu a ranamatukar dai kuna bin tsari mai kyau. Idan baka dauki isasshen lokaci ba ka huta tsakaninmotsa jiki, kuna iya ƙare tare da rauni. Hakanan akwai damar yin ƙonewa ta hanyar aikisau biyu a rana.Satumba 24, 2020

Motsa jiki na awoyi 2 ne a rana da yawa?

Motsa jikijarabawa sukanyi tunanin cewa abiyu-awagudu yana basu lafiya sau hudu. Hakan ba ya aiki.Motsa jiki da yawana iya haifar da rauni, gajiya, damuwa, da kashe kansa. Hakanan yana iya haifar da lahani na zahiri.Jun 1, 2007

Yaya motsa jiki a gida tare da kayan gida?

Kuna iya yin gumi da gina zuciya da ƙarfi ta amfani da abubuwan gida na yau da kullun. Anan ga wasu motsa jiki da zaku iya yi ta amfani da matakala, kwandunan wanki, bango ko ma teburin girki. Hada darussan masu zuwa a cikin da'irar, yin kowane na 15 zuwa 20 reps, 3 zuwa 5 zagaye, don aikin motsa jiki gaba daya.

Menene wasu kyawawan motsa jiki za a yi a gida?

Motsi 30 don Saukar da ofwarewar Aikin Gidanku. 1 Gada. Kunna ginshiƙanku da sarkarku ta baya (kalma mai ma'ana ta bayan jikinku) tare da gada. Wannan babban motsa jiki ne don amfani azaman dumamawa. 2 Kujerun kujera 3 Gwanin gwiwa 4 Tsayayyar abincin rana. 5 Plank zuwa Kare zuwa Down. Itemsarin abubuwa

Yaya za a yi motsa jiki na minti 20?

Kwatance: 1 Fara kwanciya a bayanku, ƙafafu a saman tebur, da kuma miƙa hannaye a gabanka. 2 A cikin motsin hadewa, mika kafarka ta hagu ka sauke hannunka na dama sama da kanka, ka kula cewa kasan baya ya zauna kasa-kasa. 3 Maido da kafarka zuwa saman tebur da hannunka a gabanka, sannan ka maimaita da kishiyar hannu da kafa.

keke mafi tsada

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Kettlebell motsa jiki don rashi - martani ga batutuwan

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