Jumping igiya yana ɗaya daga cikin mafi kyawun motsa jiki na motsa jiki da ke wanzu don kiyaye juriya, ƙarfin hali, daidaitawa da, har ma, zuwa ƙone har zuwa adadin kuzari 700 a cikin awa ɗaya. A bayyane yake, yana da matukar wahala ka jure sa'a guda (musamman ga 'yan maruƙanku), amma zan nuna muku ɗaya. Minti 30 na yau da kullun wanda zai tashi.
Kun riga kun san cewa ina son motsa jiki na HIIT don ba da komai cikin kankanin lokaci. Don kar a gaji (ban da hasarar fasaha) na ciyar da mintuna 5 na tsalle ba tare da tsayawa ba, na ba da shawarar zaman da za mu shiga tsakani. Tsalle igiya na minti daya tare da aikin motsa jiki. Wato sauran tsakanin minti daya na tsalle-tsalle da tsalle-tsalle zai zama hutu mai aiki wanda zai ba mu damar murmurewa ba tare da rage bugun zuciyarmu ba.
Aikin motsa jiki na minti 30 na yau da kullun
Zaman zai kasance kamar haka:
- Tsalle minti 1
- 30 seconds na squats
- Tsalle minti 1
- 30 seconds na turawa
- Tsalle minti 1
- 30 seconds na squats
- Tsalle minti 1
- 30 second plan
- Cikakken hutu na minti 1
Dole ne a maimaita wannan da'irar sau 4, don yin a jimlar laps 5.
Kuna iya canza motsa jiki bisa ga zagaye, idan kuna jin kamar ba ya zama ɗaya. Ƙara lunges, sumo squats, matakan bear, kettlebell swing, TRX kirji motsa jiki, ja-ups… Duk wani motsa jiki da ya ƙunshi aikin ƙungiyoyin tsoka da yawa a lokaci guda za a yi maraba.
A guji yin biceps curls, alal misali, saboda za ku iso cike da cikawa don sake buga igiyar kuma ba za ku ci gaba da bugun ba.
Muna kuma tunatar da ku menene su kuskuren da aka fi sani hakan yana faruwa da mu idan muka tsallake igiya. Idan kun kasance mafari, kada ku damu da yin rikici da igiya da tsalle. Kwarewa ita ce kawai abin da zai sa ku inganta, don haka ku manta da tunanin "Ba zan iya yin wannan ba saboda ban san yadda zan yi tsalle ba". Idan ba ku sani ba, ku koya, ku saurare ni!