Ingancin motsa jiki na jiki don rasa nauyi

Darasi na rasa nauyi ne kamar yadda ya dace da ingantaccen abinci da kuma motsawa mai ƙarfi. Yana kan waɗannan ginshiƙan guda uku waɗanda duk tsarin aiwatar ke dogara da su, suna ba ku da sauri kawar da fam, ba tare da da adadinsu ba. Amma a yau akwai abubuwa da yawa daban-daban da nau'ikan ayyukan jiki wanda yake da sauki ga mai farawa wanda zai rikice. Mai horarwa kwararru ko ilimin asali na abin da darussan shine mafi inganci ga tanadin mai zai iya taimaka muku kewaya.

Dalili na asali na Darasi

Duk nau'ikan ayyukan jiki za'a iya raba su zuwa wasu rukunan, waɗanda ke da sakamako daban-daban akan jikin mutum. Sabili da haka, don asarar nauyi, ya fi kyau a yi ayyukan rikitarwa waɗanda ke haɗuwa da nau'ikan darasi. Dandalin dabarun kawai ya ba ka damar fitar da duk kungiyoyin tsoka kamar yadda ya yiwu kuma a tabbatar ba wai kawai ragi ba na adon nama, har ma da kyakkyawan saukin tsoka.

Za'a iya raba aikin jiki zuwa:

• Aerobic - Daular samar da mafi girman kwarara na oxygen ga sel da kyallen takarda ta hanyar tsananin numfashi da kuma ƙara yawan jini. Irin wannan motsa jiki ana yin su ne a babban lokaci, ba tare da masu nauyi ba kuma tare da yawan maimaitawa. Suna bugun ayyukan rayuwa da inganta saurin kone.
• Anerobic - Wannan rukuni ya hada da dukkan motsa jiki da aka yi da kaya masu nauyi. Suna haɓaka haɓakar ƙwayoyin tsoka da ci gaban ƙarfin jiki. Amma ga waɗanda suke da babban adadin tanadi, motsa jiki ana iya kunna wargi mai mulki a ƙarƙashin membrane da kuma jingina, zai ƙara girma kuma mafi girma, zai ƙara girma da ƙarin. Sabili da haka, don rasa nauyi, dole ne a haɗa aikin Anerobic tare da ayyukan Aerobic.
• M - Darasi na da ake yi a motsi: Classes na rawa, wasan motsa jiki, gaye, nau'ikan cututtukan iska. Don ƙona kitse, motsa jiki mai ƙarfi dole ne a yi shi a wani kyakkyawan sauri. Wannan ya sauƙaƙa wannan kiɗan mai sauri sosai, wanda za'a iya kunna shi yayin horo a gida.

• Na tsaye - Wani nau'in nau'in motsa jiki na ainihi, wanda da farko yake horar da juriya, kayan aikin ibada da kuma daidaitawa da motsi. Yawancin motsa hankali sun haɗa da Yoga, Pilates, shimfiɗa da sauran wuraren motsa jiki. Locks Local suna da amfani sosai ga masu farawa, yayin da suke ƙirƙirar ƙarancin damuwa a zuciya, ba sa haɓaka karfin jini kuma ba sa ɗaukar kayan haɗin gwiwa. Amma a lokaci guda, suna taimakawa wajen hanzarta cinye metabolism kuma suna shirya jiki don ƙarin damuwa.
• Ardawa - wani nau'in motsa jiki na jiki wanda da farko ya bunkasa tsarin zuciya. Mafi mashahuri nau'ikan ayyukan cardiyo suna gudana, yin iyo, hecking, igiya tsalle, rollerblading, da kuma tafiya. Suna yin duk tsokoki na jikin mutum, ba tare da togiya ba, yayin da hantsi burge adadin kuzari da sauri ƙona tafiyar matakai a cikin jiki. Don rasa nauyi da sauri, motsa jiki na yau da kullun shine dole.

Daidai ne, tsarin darasi da kuka yi don rasa nauyi ya kamata ya hada da dukkanin nau'ikan da aka lissafa a sama. Kawai don mata ne mafi kyau don mayar da hankali kan darussan Aerobic, da kuma maza - wadanda akeerobic suka yi, tunda yana da matukar muhimmanci a gare su don samun tsokoki.

Ga matasa, waɗannan ƙarfin horar da karfin horarwar da aka haramta matakan nauyi. Zasu iya haifar da ragi da ci gaban hertebral.

Horo a gida

Duk da gaskiyar cewa kulabun motsa jiki na zamani suna ba da nau'ikan horon rukuni da yawa, da yawa sun fi so su motsa jiki a gida. Wannan shi ne da farko ta hanyar rashin bala'i. Hakanan ana wasa da muhimmiyar rawa da gaskiyar cewa a gida yana da sauƙin ƙirƙirar musican muni don kanka: kunna kiɗan da kuka fi so, sa iska mafi kyau da takalma.

Tsarin aikin na asali don asarar nauyi da aka gabatar a ƙasa ya haɗu da nau'ikan ayyukan jiki daban-daban kuma ya dace da mutanen kowane zamani da jinsi, har da waɗanda suke da kima. Suna da sauƙi, masu tasiri, kuma dukkanin hadaddun ba ya ɗaukar lokaci mai yawa kuma ana iya aiwatar dashi a kowane lokaci na rana. Kawai yanayin ba zai ci awa awa daya ba da sa'a daya bayan horo, kuma kar a motsa jiki daga baya fiye da 2 hours kafin lokacin bacci.

1. Gudu a wurin. A matsakaicin matsakaicin tafiyar, ɗaga gwiwowinku high, makamai ya tanƙwara a matakin kuka, na sauri yayin motsawa (2-3 minti).
2. Squats. Sanya kafafun ƙafafunku kafada, baya kai tsaye, hannayenku a bel. Squat ƙasa, makamai tsawan gaba, cinya gundumle zuwa ƙasa, tsaya sama.
3. Tsalle tsalle. Ga masu farawa, tafkin gargajiya sun isa; A tsawon lokaci, zaku iya wahalar da aikin ta jujjuya igiya a gaban shugabanci a gaban kirjin ku (minti 3-5).
4. Huhu. Tushen tare, hannaye a kan kugu, baya kai tsaye. Sauran Lunges gaba tare da kafafun hagu da hagu da komawa zuwa wurin farawa.
5. Gefen dumbbell daukaka kara. Tsaya kai tsaye, kafada kafada-fadin ban da, makamai ƙasa. Sannu a hankali ɗaga kai tsaye tare da dumbbells zuwa gefen har sai sun yi daidai da bene, sannan a rage su kamar sannu a hankali.
6. Motsa jiki. Tsaye kai tsaye, kafaffen kafafu kuma, hannu daya ya sauka, wanda aka tayar da shi daga dumbbells sama da kai. Bendn hannunka a gwiwar hannu, rage shi a bayan ka, sannan ka mayar da shi zuwa matsayin da aka tashe, maimaita yawan lokuta tare da daya hannun.
7. Aikin nono. Ku kwanta a baya, obows guayar jikin ku, hannayenku da dumbbells a kirjin ku. Takeauke su, riƙe su na 'yan mintuna kaɗan, runtse su.
8. Dumbbell turawa. Aauki matsayi mai kwance, hannaye hannu a kan dumbbells. Yi yawancin turawa-da yawa.
9. Plank. Aauki matsayi mai kwance, dabino na hannu kai tsaye a kafadunku. Kiyaye matakin jikinka da makamai na baya don muddin zai yiwu.
10. Almakashi. Ku kwanta a cikin ku, hannaye a bayan kanku, madaidaiciya kafafu sun kai digiri 45. Yi swings ɗin da ke kwaikwayon aikin almakashi.

11. Dauke ƙashin ƙugu. Ka kwanta a baya, kafafu sun tanƙwara a gwiwoyi, gaba daya ƙafa a ƙasa, makamai tare da jiki guga man ga bene. Aanta ƙashin ƙugu yana ƙaruwa kamar yadda zai yiwu ba tare da ɗaga kafadu daga bene ba, riƙe shi a wannan matsayin don muddin zai yiwu.
12. Bike. Ka kwanta a baya, kafafu a kusurwar 90 digiri. Yin motsi da ke kwaikwayon hawa keke.
13. Lanƙwasa gaba. Zauna a ƙasa, kafaffun kafafu sun tsawaita su, baya kai tsaye. Gabatarwa gaba, yi ƙoƙarin isa ga yatsun ku tare da yatsunku, kuma taɓa gwiwoyinku da goshinku, ya zama kamar haka na 'yan seconds ka daidaita.
14. Birch. Karya a baya, kafafu madaidaiciya. Ka ɗaga ƙafafunku da ƙafarku a tsaye, tallafawa jikin ku da hannuwanku a cikin yankin lumbar, kuma kada ku ɗaga kafadu a ƙasa. Riƙe wannan don muddin zai yiwu da rage kanku.
15. Shimfiɗa. Yi ayyukan da yawa bazuwar da tsokoki da jijiyoyin jiki ba tare da yin ƙoƙari da yawa ba. Wannan zai taimaka wa tashin hankali kuma ya sa jiki ya fi sassauƙa.

Maimaita kowane motsa jiki 10-15, a hankali ƙara yawan maimaitawa, kawo shi zuwa uku na sau 15, tsakanin wanda akwai ɗan dakatarwa ba fiye da 60 seconds.

Wannan zai kiyaye zuciyar ka a yankin wanda ke inganta mai ƙona kitse da sauri.

Idan, yayin da kuke horarwa, kuna so ku ƙara ƙari ga wannan hadadden kuma ko ta yaya za a iya bincika Intanet tare da mashahuran masu horarwa. Suna dauke da darasi na asali na asali kuma suna ba da shawarwari masu amfani akan yadda ake ci da motsa jiki mafi kyau don cimma sakamako cikin sauri.

Sake dubawa da contartindications

A nan babu contraindications zuwa ga hadaddun da ke sama. Ya ƙunshi mafi kyawun motsa jiki wanda ke akwai ga kowa da kowa.

Ba a ba da shawarar yin motsa jiki ba idan kun gaji sosai ko damuwa. Yin motsa jiki ba zai kawo wani fa'ida ga kwayoyin cuta ba, cututtukan kamuwa da cuta, ko kuma kawai yana murmurewa daga mummunan ciwo.

Yana da haɗari ga mata masu juna biyu don horarwa a kansu - akwai ƙungiyoyi na musamman a gare su, inda za a aiwatar da azuzuwan a ƙarƙashin kulawar likita da kuma kulawa da kyau.

Sake bita daga waɗanda suka yi ƙoƙarin tasirin ayyukan da aka gabatar suna cewa a cikin wata daya sakamakon zama bayyananne ba kawai akan sikeli ba, har ma da haka gani.

Ba ya ba ku damar rasa nauyi mai yawa - lodi na wannan matakin ba a fili bai isa ba wannan. Koyaya, bayan makonni 3-4 na motsa jiki na yau da kullun, jikin ya zama mai ƙarfi da ƙarin resailent kuma yana shirye don tsananin horo ko ƙara yawan maimaitawa.

Tare da motsa jiki na yau da kullun, nauyi ya tashi a cikin adadin har zuwa kilogram 1 a mako. A hade tare da abinci mai kyau - har zuwa kilo 5-7 a wata. Wannan sakamako ne mai kyau sosai ga horarwar gida.