Contents
Wasanni ya zama wani ɓangare na rayuwar mu. Kowannenmu ya jajirce zuwa wani sakamako na musamman kuma muna son cimmawa a cikin wani lokaci. Muna ba ku mahimman dokoki guda 7 waɗanda zasu taimaka muku don inganta tasirin horon.
Muna kuma ba ku shawara ku karanta:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyau
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
- Yadda za a zabi dumbbells: tukwici, shawara, farashi
- Yadda za a zabi takalmin gudu: cikakken littafi
Yadda ake kara tasirin horo
Kar a manta da dumi-dumi
Warm-up ba kawai zai shirya jikin ku don damuwa ba kuma ku ji daɗin tsokoki don kauce wa rauni. Lokacin ɗumi-dumi na mintina 5-7. Zai fi kyau idan kun zaɓi motsa jiki na tsokoki na motsa jiki. A lokacin dumama ya kamata ku ji zafi wanda yake yaɗuwa cikin jiki, amma kar ya cika. Ba lallai ba ne ku “shaƙa” ko gajiyar sosai don waɗannan minutesan mintocin.
Dumi-dalla kafin motsa jiki: motsa jiki
Sha karin ruwa
Yayin horo shan ruwa mai yawa. Bai kamata ka ji ƙishirwa lokacin motsa jiki ba. Labarin almara cewa shan ruwa yayin motsa jiki ba abu ne da ake so ba, an daɗe da daina shi. Lokacin da jikinka ya karɓa isasshen adadin ruwayewa, ya fi wuya, sabili da haka kuna aiki da iyakar ƙarfi da kwazo.
Kada ku yi sakaci
Mafi sau da yawa, mutane suna yin wasanni, don cimma wata manufa ta musamman: don rage nauyi, ko samun ƙarfin tsoka, ko inganta jiki. Amma ba tare da kokarin da ya dace ba, sakamakon zai zama da matukar wahalar samu. Idan kuna motsa jiki, amma baya jin wani nauyi ko gajiya, to kuyi tunanin tasirin horon? Wace irin ci gaba zaka iya fada idan jikinka baya jin tashin hankali? Idan kun kasance mai farawa cikin dacewa, duba shirin motsa jiki don masu farawa.
Ba ta kansa kanka lodi ba
Yi nauyi da kanka kamar yadda ba shi da nauyi don ba da nauyi ga jikinku. Idan duk lokacin da kuka sanya kuma kuka manta da sauran, ba zaku iya tsammanin kyakkyawan sakamako ba. Jikinka zai ƙare da sauri, ya daina bayarwa, kuma motsawa zai faɗi. Kuma Barka dai, ƙarin horo. Zai fi kyau kada su kawo kansu ga wannan halin, kuma su saurari jikinku, kada ku cika nauyi da shi kuma Tabbatar da ba shi cikakken hutu daga wasanni. Kuma a sannan zaku lura yayin da kuke ƙara tasirin horo.
Kada ku zauna akan abincin mai ƙananan kalori
Ana son rasa nauyi yanke shawara don magance bugu biyu ta nauyi mai yawa: motsa jiki da iyakantaccen abinci. Da farko zaka iya rasa nauyi, amma menene na gaba? Jiki zai gane cewa don bayar da wadataccen ƙarfin da ba kwa so, kuma zai hanzarta rage tasirin. Kuma da zarar kun rage ƙarfi ko ƙara ƙarfin kalori yayin da kuka fara samun nauyi da sauri. Saboda haka, a cikin wani hali kar a rage cin abincin kalori lokacin yin wasanni, lissafa shi ta hanyar tsari kwatankwacin lodi kuma yi ƙoƙarin mannewa zuwa lambobi.
Duk game da abinci mai gina jiki
Ku ci da kyau
Lokacin ayyukan wasanni shine haɓaka ƙwayoyin tsoka. Don me suke? Kwayoyin tsoka suna buƙatar rayuwarsu da ƙarfi fiye da mai, don haka haɓakawar ku ta ƙaruwa tare da haɓaka tsoka. Kamar yadda kuka sani, tsoka tana buƙatar abinci mai gina jiki, don haka jin daɗi don haɗawa cikin abincin abincin ku, kifi, cuku, ƙwai. Amma sauri carbs ga mafi alh betterri iko. Babu babban horo ba zai iya sake amfani da su ba idan baku iyakance kanku ba.
Kar a manta da matsalar
Hitch wani bangare ne mai mahimmanci na motsa jiki fiye da dumi. Nitsuwa mai kyau bayan motsa jiki zai taimaka don rage girman ciwon tsoka da hanzarta hanyoyin dawo da cikin jiki. Zai fi dacewa da mikewa tsaye lokacin da ka yi na dakika 60 ja wani tsoka a jiki.
Mikewa bayan motsa jiki: motsa jiki
Kuma ku tuna, fa'idar horo bata ta'allaka da yawan karatun ku ba. Karanta adabi, ka san jikinka, ka saurari jikinka kuma sakamakon ba zai ci gaba da jira ba.