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3 mai ƙona jiki mai cikakken motsa jiki
Idan kun kasance a shirye don zubar da wasu kitsen, cikakken aikin motsa jiki shine babban wurin farawa. Anan akwai shirye-shirye masu kyau guda uku don zaɓar daga! Tafi!
About the Author: Shannon Clarke
Shirya don zubar da kitse mai yawa kuma ya bushe? Cikakken motsa jiki shine babban wurin farawa. Anan akwai shirye-shirye masu kyau guda uku don zaɓar daga!
Cikakken motsa jiki shine mafi kyawun fare ga waɗanda ke neman ƙona kitse mai ƙarfi. Suna ba ku damar yin horo sau da yawa, kuma har yanzu kuna da isasshen lokacin ciyarwa.
Tun da za ku rage adadin kuzari yayin da kuke rasa nauyi, ajiyar ku na ciki don farfadowa kuma za a iyakance. Don haka, yana da matuƙar mahimmanci don kiyaye nauyin nauyin horonku gabaɗaya. Idan an gina ayyukan ku akan adadi mai yawa, zai yi muku wahala don dawo da ƙarfi kafin zama na gaba.
Mutane da yawa suna da wuyar haɗuwa tare da cikakkiyar motsa jiki mai kyau don asarar nauyi, musamman ma idan akwai wasu nau'o'in nauyin nauyi a cikin tsarin horo, irin su cardio da ayyukan waje. Tun da kowane cikakken aikin motsa jiki yana aiki da dukkanin ƙungiyoyin tsoka a lokaci ɗaya, dole ne ku yi la'akari da irin horon da aka tsara don rana mai zuwa, don kada ku hana kanku daga lokacin dawowa na 48-hour.
Muna ba da cikakken motsa jiki guda uku na bushewa daga abin da zaku iya zaɓar.
1. Ƙananan horo horo, motsa jiki na asali
Rage horarwar ƙara da nufin kiyaye yawan ƙwayar tsoka ba tare da raguwar shagunan glycogen ba.
Idan kun tsaya da shi, wannan shine mafi kyawun zaɓi, saboda ba dole ba ne ku rage adadin kuzarin tsokoki. Lura cewa lokacin bushewa, yana da mahimmanci a yi la'akari da duk nuances na abinci kuma daidaita ayyukan ku zuwa gare shi. A sakamakon haka, cin abinci yana da tasiri mai mahimmanci akan dukan shirin horo.
A cikin nau'in motsa jiki na farko, babban makasudin shine kula da ma'aunin aikin da kuka yi amfani da shi a baya, don kada ku rasa ƙarfi. Yi la'akari da cewa bayan motsa jiki, ba za ku ga abin sha'awa "tushen tsokoki" ba saboda an gina shi akan ƙananan saiti da maimaitawa. Bugu da ƙari, a kan rage cin abinci na carbohydrate, kada ka yi mamakin cewa tsokoki suna da rauni kuma cewa sakamakon dukkanin dalilai, tsokoki za su rasa kadan a cikin girma.
Akwai dalilai na ilimin lissafi na waɗannan canje-canje, amma ba su shafi tasirin shirin ba, don haka ba za ku iya damuwa da yawa game da wannan ba.
Aikin A
Motsa jiki B
Sauya tsakanin waɗannan motsa jiki sau biyu ko uku a mako (amfani da ABA, BAB, ABA, da sauransu). Tun lokacin da kuke aiki kowace ƙungiyar tsoka a kowane kwana biyar, yawan horo ya kamata ya isa don cimma sakamako mai kyau yayin kiyaye ƙwayar tsoka.
2. M cikakken motsa jiki
Nau'in na biyu na cikakken aikin motsa jiki na asarar nauyi yana da nufin ragewa gaba ɗaya shagunan glycogen tsoka. Lokacin da aka yi amfani da su cikin hikima da kuma lokaci-lokaci, suna da tasiri saboda da gaske suna haɓaka aikin enzymes na lipolytic kuma suna haɓaka ci gaba.
Yawanci, ana amfani da irin wannan nau'in motsa jiki na ƙona mai tare da haɗin gwiwar carbohydrate don cire gaba ɗaya kantin sayar da carbohydrate daga jiki. Sa'an nan kuma, lokacin da kuke cin abinci mai arzikin carbohydrate daidai bayan motsa jiki na raguwa, tsokoki na zari suna tsotse wadanda ke ciki. Wannan hanya ta fi amfani fiye da sauƙaƙan refeed ko yaudarar abinci ba tare da horarwa ba.
A mafi yawan lokuta, motsa jiki ɗaya mai gajiyarwa a kowane mako ko ƙasa da haka ya wadatar. Babban burinsa shine don hanzarta ci gaba a cikin horon bushewa.
Lokacin yin wannan shirin, tabbatar da rage ma'aunin aikin ku saboda maimaitawa zai ƙaru. Kuma ku yi ƙoƙarin rage lokacin hutu don ƙara yawan amsawar ku.
Matsala Cikakkun Ayyukan Jiki
Har ila yau, lura cewa hanya ta uku na iya zama dole don wasu nau'o'in abincin abinci da digiri na calorie da rashi na carbohydrate. A matsayinka na mai mulki, yana da kyau a yi motsa jiki a cikin tsarin horo na kewaye, wato, yi hanyar farko zuwa ɗaya kuma nan da nan matsa zuwa na gaba. Bayan kammala da'irar farko gaba daya, komawa farkon kuma ci gaba zuwa hanya ta biyu, kuma idan ya cancanta, zuwa na uku.
3. Short Timer Workout
Kuma don abun ciye-ciye, sabon fasalin cikakken motsa jiki na jiki don bushewa shine manufa ga waɗanda aka danna don lokaci, kuma waɗanda suke buƙatar gama aikin su da wuri-wuri kuma suyi kasuwancin su.
Shortarancin, amma matsanancin motsa jiki yayin rasa nauyi yana ba da sakamako mai kyau, tunda ba sa rage tsokoki zuwa cikakke kuma suna ba ku damar dawo da sauri akan rage cin abinci mai ƙarancin kalori. Bugu da ƙari, saboda sau da yawa muna saka cardio mai yawa akan bushe, ƙananan motsa jiki na taimakawa wajen shiga cikin tsarin aiki, musamman ma idan za ku iya yin sau uku ko hudu kawai a mako.
A kan bushewa, gajere amma matsanancin motsa jiki yana da tasiri mai kyau.
Idan kun yi wannan shirin aƙalla sau 2 a mako, za ku sami lokaci don sake duba dakin motsa jiki da yin aikin zuciya.
Ka tuna cewa wannan cikakken aikin motsa jiki ba zai ƙone ton na adadin kuzari ba, kuma dangane da kashe kuzari a cikin motsa jiki ɗaya, ba shine mafi inganci ba. Wadanda ke amfani da irin wannan horon suna buƙatar kula da abincin su a hankali kuma su haifar da ƙarancin kalori wanda hanyoyin da ke haifar da kona mai.
Short Timer Workout
Don haka, kuna da zaɓuɓɓuka daban-daban guda uku don motsa jiki na ƙona mai. Yi daya daga cikinsu sau 3 a mako lokacin da kake son sake bushewa. Lokacin da aka haɗa su tare da abinci mai kyau, za su taimaka maka samun sakamako mai ban mamaki!