A cikin duk mahimmanci, masu farin ciki kawai zasu iya magana game da lokacin da ya dace na rana ko rana na mako don aikin jiki. cikakken kyauta kwana bakwai a mako. Dalibai, ma'aikata masu aiki, matasa iyaye mata suna zaɓar lokacin azuzuwan bisa ga iyawar su - idan biyu na farko a ranar Talata ba su ci gaba da kasancewa cikin jadawalin ba, wauta ce kada ku ɗauki damar horarwa.
Makon motsa jiki
Yawancin mutanen da ke aiki a cikin dakunan motsa jiki suna zaɓar Litinin, Laraba da Jumma'a don motsa jiki don su iya ba da kansu gabaɗaya ga kasuwancin dangi ko tafiya a ƙarshen mako. A matsayinka na mai mulki, ga wadanda suka horar da sau uku a mako, wannan jadawalin yana da kyau - akwai lokacin hutawa da dawowa, aikin mako ya dace da jadawalin horo. Rashin lahani na irin wannan tsarin mulki a bayyane yake - kwanakin nan a cikin kowane dakin motsa jiki akwai mafi yawan mutane, akwai ƙananan damar da za a "ƙwace" kayan aikin motsa jiki na kyauta da kuma koci mai kyau.
Koyaushe akwai hanyar fita - don rage yawan motsa jiki ko jinkirta lokacinsu zuwa wata rana. Babu kawai ranakun da suka dace na mako don azuzuwa, kawai daidaikun kowane mutum yana zaɓar mafi kyawun tsari. Babban abu shi ne yadda ake gudanar da azuzuwan, amma za a yi ranar Talata ko Juma'a, ba komai.
Sa'o'in motsa jiki na rana
Babu koci da ɗan wasa mai mutunta kansa da zai ɗauka don ba da takamaiman shawarwari a lokacin da kuke buƙatar kasancewa cikin horo. Akwai mujiya da larks a wasanni kuma. Jadawalin aiki, karatu da uwa (wanda babu jadawali don kawai) sun tsara nasu dokokin. Koyaya, ana samun jagororin gabaɗaya na kowane lokaci na rana.
07-09 hours (da safe). Sabuwar jikin da aka tada yana da mafi ƙarancin zafin jiki da metabolism wanda ba a farkawa ba, saboda haka, ba tare da dogon dumi don dumama tsokoki ba, rauni yana yiwuwa. Mafi kyawun zaɓuɓɓuka don azuzuwan safiya sune cardio da yoga.
11-13 hours (na rana). Rabin rana yana sadaukar da aiki ko karatu, jiki yana buƙatar girgiza. Yin motsa jiki a lokacin abincin rana yana motsa jini zuwa kwakwalwa, wanda ke taimakawa wajen kasancewa a saman siffar tunani (ba ma maganar jiki ba) har tsawon yini. Gudu, keke, ko motsa jiki a kan na'urar kwaikwayo ba tare da nauyi ba zai zama mafi nasara.
15-17 hours (rana). Yanayin zafin jiki yana tashi a hankali, kuma horon juriya zai zama cikakke yayin da testosterone ke tashi. Lokacin da tsokoki suka yi laushi kuma gaɓoɓin gaɓoɓin su ma sun dace da yin iyo da kowane irin motsa jiki na mikewa. Hadarin rauni yana da kadan.
19-21 hours (na yamma). Mafi kyawun nau'ikan motsa jiki na maraice za su kasance wasan motsa jiki, raye-raye da kowane wasannin ƙungiyar. An kwantar da damuwa daga dukan yini tare da ƙananan farashi, kuma sakamakon aikin ya ci gaba da ci gaba da dukan dare, lokacin da sauran tsokoki ba su gaji da girma ba.
Wani lokaci don horarwa da azuzuwan da kuka zaɓa, la'akari da yanayin kiwon lafiya, walat da wadatar lokacin kyauta, kuyi ƙoƙarin ƙarfafa shi kuma ku juya shi cikin tsarin. Ayyukan jiki ya kamata ya kawo farin ciki da fa'ida, kuma idan dole ne ku sake fasalin tsarin ci gaba ko ƙin cin abinci, kawai don shiga cikin dakin motsa jiki "a kan lokaci", kuna buƙatar tunani - wanene don menene? Shin muna yin horo ne ko horo a gare mu?