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Shin har yanzu kuna da uzuri me yasa baza ku iya motsa jiki a gida ba? Wataƙila rashin ƙwarewar wasanni, rashin iya sayan ƙarin kayan aiki, babban nauyi ko damuwa makwabta? Muna ba ku horo mai nasara dangane da tafiya kuma bisa tsarin motsa jiki akan kujera tare da Lucy Wyndham-karanta! Mintuna 15-30 kawai a rana kuma zaku rasa nauyi, ƙara ƙarfin hali da numfasa rai a cikin jikinku!
Janar bayani game da horar da Lucy Wyndham-reed
Lucy Wyndham-Reade ƙwararriya ce Kocin Ingila kuma masani kan abinci mai gina jiki don rage kiba sannan kuma ya kware a fannin motsa jiki, lafiyar yara, horo na haihuwa da na haihuwa. Labaranta kan motsa jiki suna bayyana a kai a kai a cikin sanannun mujallu kamar su ELLE, Glamour, Cosmopolitan, The Guardian, Ja , da dai sauransu A tashar Youtube Lucy Wyndham-Karanta , fiye da masu biyan kuɗi dubu 220! Hakanan Lucy ta buga litattafai da dama kan motsa jiki da kuma rayuwa mai kyau.
Zuwa mai koyar da aikin Lucy na tsawon shekaru 5 yayi aiki a rundunar sojan Burtaniya. Bayan dawowa daga aikin, sai ta sami aiki a matsayin mai koyar da kanta a dakin motsa jiki na mata. Tun daga wannan lokacin, ba ta rabu da motsa jiki ba tsawon shekaru 25, ya zama tushen rayuwarta da aikinta mai nasara. Mai ba da horo yana da ƙwarewa sosai wajen samun sakamako a unguwanni, yana iya haifar da mafi kyawun fasalin kowane, ba tare da la'akari da tushen tushe ba. Wannan ba abin mamaki bane. Ko da kallon Lucy kawai, Ina so in bi falsafarta ta wasanni, saboda don 47 shekaru kawai yayi kyau!
Muna ba ku zaɓi na ƙananan motsa jiki masu sauƙi daga Lucy Wyndham-reed, wanda ya dace don ma masu farawa , ba tare da la'akari da shekaru da matakin horo ba. Karatun ta sun hada da dumama-dumu da kuma kawo cikas. Don cimma sakamako, muna ba da shawarar yin sau 4-6 a mako na mintina 15-30. Kar ka manta game da daidaitaccen abinci, idan kuna son rasa nauyi. Hakanan Mayu ya iya gani: Tattara abubuwan motsa jiki don masu farawa a gida.
Babban fasali motsa jiki Lucy Wyndham-reed:
1. Hanya ta dore 10-25 minti, don haka ba zai dauki lokaci mai yawa ba (zaka iya hada bidiyo da dama na zabi).
2. A cikin asalin horon akwai yawo da aka saba, wanda ke narkar da motsa jiki mai sauki na Lucy zuwa sautin jiki (galibi jujjuya abubuwa daban-daban da ɗaga hannu ko ƙafa).
3. Motsa jiki sosai sauki bi, don azuzuwan ba kwa buƙatar kayan aiki, ko ƙwarewar motsa jiki.
4. Azuzuwan sun dace da masu farawa, tsofaffi, mutane masu nauyin nauyi da matsalolin haɗin gwiwa (har ma kuna iya ba da shawarar motsa jiki ga iyayensu).
5. Ana yin bidiyo a cikin tsaka mai kyau tsaka tsaki zane akan farin fari, baka shagala da karatu ba.
6. Shirye-shiryen a cikin Ingilishi, amma tunda Lucy ta faɗi abubuwa da yawa akan abubuwan yau da kullun na rashin nauyi, zaku iya haɗawa da waƙar baya ko jerin TV da kuka fi so kuma kawai kuyi atisayen, kuna kallon allon (amma ga waɗanda suka san yaren Ingilishi, maganganunta suna da fa'ida sosai).
7. Waɗannan bidiyo suna cikakke don motsa jiki safe safe.
8. Lucy tana da wasu gajerun motsa jiki waɗanda akeyi akan kujera kuma suna dacewa da waɗanda suka ji rauni.
9. Wasu mai koyar da motsa jiki suna nuna za optionsu 2 ofukan kisa XNUMX: na farko da na ci gaba.
10. Atisayen sun dace a lokacin daukar ciki da kuma lokacin haihuwa (kawai ka tabbata ka shawarci likitanka).
Motsa jiki Lucy Wyndham-reed bisa ga tafiya
Kuna iya canzawa tsakanin motsa jiki, kowace rana kuna yin wani shiri na daban, kuma kuna iya zaɓar bidiyo 1-2 da aka fi so. Duk azuzuwan kusan iri ɗaya ne na matsala, amma a cikin wasu motsa jiki Lucy ta ƙunshi motsa jiki mai motsa jiki don ƙimar nauyi mafi girma (kodayake koyaushe yana nuna sigar da aka gyara ta darussan). Kuna iya maimaita bidiyo ɗaya a cikin kewayon 2-3, idan kun ba da ƙarfi da ƙarfi.
Don motsa jiki ba buƙatar ƙarin kayan aiki. Idan kana so ka rikitar da aikin, zaka iya amfani da dumbbells, weight weals or a fitness band. Impactananan tasirin motsa jiki, amma don Allah a kula cewa Lucy tana cikin sneakers. Yana da kyau koyaushe a sanya takalmin wasanni, koda kuwa kuna tafiya a gida.
1. Motsa jiki na Tafiya don Rage Kiba (minti 15)
2. Tafiya a Gida tare da Motsa Jiki (minti 15)
3. Aikin Cikin gida Na Yau Da Kullum (minti 15)
4. Tafiya a Gida da Cikakken Jikin (minti 20)
5. Motsa jiki na Tafiya don Rage Kiba (minti 20)
6. Motsa jiki na Tafiya da Sautin Jiki (minti 20)
7. Tafiya a Gidan Motsa jiki da Sauti (minti 25)
8. Gudanar da Aikin Haihuwa na kowane lokaci (minti 11)
Motsa jiki Lucy Wyndham-karanta, tana zaune akan kujera
Darasi gajere (mintuna 4-10), amma zaka iya haɗa su ko maimaita bidiyo a cikin laan layuka don samun dogon shiri. Lucy tayi wani mara tasiri motsa jiki, zaku iya yin su ba takalmi. Irin wannan shirin yana cikakke idan kuna da rauni ko cuta na ƙananan ƙasan (misali, gwiwoyi, idon kafa, jijiyoyin jini). Kuna iya ɗaukar dumbbell, nauyi ko bandin roba don ƙara kaya.
Hakanan za'a iya kallon zaɓi na bidiyo akan kujerar daga HASfit, wanda kuma ya dace da masu farawa.
1. Motar kujera (minti 4)
2. Aikin HIIT na zaune (minti 4)
3. Aikin motsa jiki ya dace da nakasassu ko masu rauni (minti 4)
4. Aikin Zama (minti 8)
5. Aikin Cardio zaune (minti 9)
Samun lafiyar gida ga kowa da kowa! Kada ku jinkirta batun rayuwa mai kyau don nan gaba, fara yi a yau. Da farko zai yi wuya ka tsaya ga horo na yau da kullun, amma bayan mako biyu sai ka ja baya kuma ba za ka iya sauke aji ba. Duba kuma duba wani ingantaccen shirin don masu farawa Masu Gaskiya Na Gaskiya.
Don masu farawa, motsa jiki mai saurin motsa jiki