Top 10 bidiyo horo kan tushen tafiya ga sabon shiga

Ga mutanen da ke da babban kiba contraindicated tsananin girgiza lodi. Amma don watsar da masanan wasanni gaba ɗaya ba su ba da shawarar: yana da mummunan tasiri a kan tsarin zuciya da jijiyoyin jini kuma yana ƙara haɗarin haɓaka ciwon sukari.

A wannan yanayin, madadin mai kyau zai kasance tafiya a cikin gida, wanda za'a iya yi tare da nauyin nauyi. Muna ba ku babban zaɓi na manyan bidiyoyi 10 masu tafiya a gida. Don farawa, kuna buƙatar kawai takalma masu dadi da ƙaramin murabba'in sarari.

Manyan takalmi masu gudu 20 na mata don dacewa

Tafiya gida: fasali da fa'idodi

Amma kafin mu ci gaba da bitar bidiyo mafi inganci tare da tafiya a gida, bari mu ga: me yasa muke buƙatar tafiya kuma menene amfanin sa?

Wanene ya zaɓi tafiya gida:

• Masu farawa a cikin wasanni waɗanda ke fara bincika ayyukan motsa jiki na gida.
• Mutanen da ke da babban kiba, waɗanda ke da hani akan nau'ikan lodi.
• Wadanda ke da matsala tare da haɗin gwiwa ko varicose veins.
• Wadanda ke murmurewa daga raunuka.
• Ga waɗanda ke neman motsa jiki mai sauƙi a gida.

Menene amfanin tafiya gida?

• Tafiya a gida kyakkyawan motsa jiki ne na cardio wanda ke taimaka muku ƙona kitse mai yawa da rage kiba.
• Yin tafiya yana inganta aikin zuciya, yana ƙara yawan jini kuma yana daidaita hawan jini.
• Yana rage haɗarin ciwon sukari, wanda ke da mahimmanci ga mutanen da ke da kiba, suna iya kamuwa da wannan cuta.
• An haɓaka ƙasusuwa masu ƙarfi da tsokoki da haɗin gwiwa.
• Yana inganta lafiyar gaba ɗaya, akwai jin daɗin kuzari da kuzari, kuma yana ƙarfafa tsarin rigakafi.
• Yin tafiya a cikin gida yana rage damuwa kuma yana rage haɗarin damuwa.

Nasihu don tafiya a gida:

1. Yi tafiya da takalma masu dadi, zai fi dacewa sneakers.
2. Saka tufafi masu sauƙi masu sauƙi waɗanda ba za su hana motsi ba.
3. Ajiye kwalban ruwa a hannu kuma kuyi ƙoƙarin sha a cikin aji, yin ƴan SIPS kaɗan kowane minti 10.
4. Muna ba ku shawarar yin amfani da na'urar bin diddigin motsa jiki don saka idanu akan nauyin ku ba kawai lokacin horo ba amma yayin ayyukan yau da kullun.
5. Fara da mintuna 10 sau 3 a mako. A hankali ƙara zaman zuwa mintuna 30-45.
6. Yi ƙoƙarin horar da sau 3-5 a mako dangane da kasancewar lokaci da burin.
7. Kuna iya haɗa tafiya gida kallon jerin shirye-shiryen TV da kuka fi so, don haka zai zama sauƙin horarwa daga farkon zuwa ƙarshe.
8. Kuna iya rikitarwa motsa jiki, idan za ku yi amfani da ma'aunin ƙafar ƙafar ƙafa (ba a ba da shawarar ga ƙungiyoyi masu rauni ba).

TOP 50 masu horarwa akan YouTube: zaɓin mu

Shirye-shiryen zaɓukan motsa jiki don farawa:

• Sauƙaƙan cardio yana tsaye ba tare da tsalle-tsalle ba, squats da allunan: motsa jiki 10
• Manyan ayyuka 10 masu sauki don ciki don masu farawa (ba tare da madauri da zuciya ba)
• Manyan motsa jiki guda 10 masu sauki don siriri kafafu ba tare da squats ba (na masu farawa)
• Ƙarƙashin tasirin motsa jiki na haske na shekaru 50+ ko don yin caji da safe

Bidiyo 10 suna tafiya a gida

Idan kuna neman horo don masu farawa, to tabbas ku ga sabbin bidiyoyin tarin mu: Babban 10's low tasiri cardio don sabon shiga daga Jikin Project na 30 mintuna.

1. Tafiya tare da Leslie Sansone: mil ɗaya (minti 15)

Leslie Sansone ƙwararriya ce ta gaske a cikin horarwa bisa tushen tafiya don rasa nauyi da ƙona kitse. Ya haɓaka shirye-shirye sama da 100 na jerin namu na Tafiya a Gida (Tafiya gida). Leslie yana da kyau sosai kuma yana gudanar da azuzuwan, don haka ba wai kawai za ku sami babban motsa jiki ba, har ma da motsin zuciyarmu ga dukan yini. Mafi shaharar bidiyo daga Leslie Sansone 1 Mile Walk Farin ciki akan youtube ya sami ra'ayoyi sama da miliyan 40!

2. Tafiya tare da Leslie Sansone: mil uku (minti 45)

Leslie Sansone yana da shirin daga mil 1 zuwa 5, yana ɗaukar mintuna 15 zuwa 90. Idan kuna neman dogon tafiya na horo a gida, duba shi mai sauƙi bidiyo na minti 45 3 Mile Walk. Dacewar wannan shirin shine zaku iya daidaita tsawon lokaci. Kuna iya ƙara nauyi a hankali da zarar kun fara yin minti 15 a rana kuma ku ƙara, misali, minti 5 tare da kowane sabon darasi.

3. mil ɗaya don farawa tare da Jessica Smith (minti 20)

Wani mashahurin marubucin horar da tafiya a gida shine Jessica Smith. Jessica yana ɗaya daga cikin mashahuran masu horar da motsa jiki akan YouTube kuma marubucin DVD masu yawa tare da shirye-shiryen motsa jiki daban-daban. Bidiyonta yana da daɗi sosai kuma yana da gida, don haka ku bi su da kyau da sauƙi. Kuma mafi kyawun farawa tare da ɗan gajeren bidiyo tare da saurin tafiya na mil 1.

4. Tafiya na tsaka-tsaki tare da Jessica Smith (minti 30)

Idan minti 20 na horo da kuke tunanin bai isa ba don kaya, to, za ku iya tafiya don tafiya na tsawon rabin sa'a don sauri da sakamako mafi kyau. Af, a kan tashar youtube ta Jessica Smith akwai zaɓi na motsa jiki tare da tafiya a cikin gida, don haka ba dole ba ne a iyakance ku ga waɗannan bidiyon guda biyu, kuma ku zaɓi wasu don dandano.

TAMBAYOYI DADI: yadda ake fara mataki mataki

5. Tafiya + sautin hannu daga Lucy Wyndham-reed (minti 15)

Lucy Wyndham-reed da motsa jiki mai sauƙi don tafiya a cikin gida zai yi sha'awar duk waɗanda ke son ƙirar ƙaramin tsari na shirye-shiryen da kuma yanayin gudanar da azuzuwan mara hankali. Kocin da shekaru ashirin na wasanni gwaninta yana ba da jerin ƙananan shirye-shiryen tasiri, waɗanda suka dace har ma da masu farawa. Tabbatar gwada bidiyon minti 15 yana tafiya a gida tare da jaddada sautin hannaye da ƙona calories.

Manyan motsa jiki 13 don masu farawa daga Lucy Wyndham-karanta

6. Tafiya don asarar nauyi daga Lucy Wyndham-karanta (minti 20)

Wannan wani ɗan gajeren horo ne daga Lucy dangane da tafiya a gida, wanda kuma yana jin daɗin shahara tsakanin masu kallon youtube (fiye da rabin miliyan duba). Shirin yana musanya tafiya da motsa jiki masu sauƙi don sautin dukan jiki daga ɗaga hannu da ƙafafu, swings, karkatarwa. Duk a cikin nau'i mai sauƙi da sauƙi, amma zaka iya rage girman motsi, idan wani motsa jiki yana haifar da rashin jin daɗi.

7. Tazarar tafiya daga Denise Austin ne (minti 20)

Ɗaya daga cikin mashahuran kociyan a duniya Denise Austin yana ba da shirye-shirye daban-daban don masu farawa waɗanda za ku iya yi a gida. Idan ba ku gwada shi mai kona motsa jiki na cardio ba bisa ga saurin tafiya da aka saba, lokaci ya yi da za a yi. Minti 20 kacal don kyakkyawan siffar ku!

8 mil daga Kira Lasha (minti 5)

Amma ga mafi gogaggen da kuma ci-gaba damuwa an rika kula da shirin na Kira Lasha. Idan kuna tunanin tafiya gida ba zai iya sa ku yi gumi mai kyau ba, to ku ji daɗin haɗa shi da bidiyon kyauta na mil 5. Don ƙarin kaya Kira yana amfani da dumbbells haske (0.5-1 kg). Kuna iya yin ba tare da su ba ko amfani da ƙaramin kwalban ruwa. Wannan bidiyon ya fi kyau zuwa ba a baya fiye da wata ɗaya ba bayan "firam ɗin tafiya" na yau da kullun na gidan.

9. Tafiya mil 3 daga Lumowell (minti 45)

Idan baku damu da yin ƙarƙashin motsin sifofi masu rai ba ba tare da kasancewar koci a cikin salon rayuwa ba, to tabbas ku yi subscribing zuwa tashar youtube Lumowell. Akwai nau'ikan motsa jiki iri-iri don asarar nauyi, gami da zaɓuɓɓuka da yawa don tafiya cikin sauri a cikin gida. Wadannan bidiyon zasu taimake ka ka cimma cikakkiyar jiki ba tare da gyms da kayan aiki masu tsada ba.

10. Tazarar tafiya don asarar nauyi (minti 45)

Kuma a nan akwai wani bidiyo na lokaci-lokaci tare da tafiya mai sauri a cikin gida, wanda zai dace da dalibi mafi ƙwararru. Matsayin ƙarancin tasiri na A yana faruwa a cikin sauri mai ƙarfi, don haka masu farawa zai yi wahala su riƙe shi daga farkon zuwa ƙarshe. Duk da haka, zaku iya raba shirin zuwa sassa da yawa, yawancin motsa jiki kawai ya ƙunshi 5 shirye-shiryen tazara: tafiya mai sauri, motsa jiki don makamai, sake tafiya mai sauri, motsa jiki, motsa jiki don ciki a tsaye. Ba za ku ƙona calories kawai ba, amma sautin jiki duka.

Duk game da CARBOHYDRATES don asarar nauyi

Ayyukan motsa jiki suna tafiya a gida da kyau don farawa, mutanen da ke da kiba, mutanen da suka tsufa, da waɗanda aka hana su a cikin motsa jiki. Ko da kuna tunanin cewa wasanni yana samuwa a gare ku, kokarin yi a gida al'ada tafiya, kuma za ka ba kawai tightening adadi, amma kuma inganta kiwon lafiya. Hakanan duba zaɓin mu na bidiyo mai sauƙi amma mai inganci daga HASfit don mutanen da ke da gazawar jiki.

Kuna son siyan tufafi masu salo, chic da na gaye a cikin manyan girma don tarurrukan kasuwanci da abubuwan maraice? Dubi kasida na kyawawan riguna da riguna masu kyau don mata masu salo: karanta ƙarin anan.

Don masu farawa, motsa jiki mai saurin motsa jiki