Contents
- Janar bayani game da motsa jiki na motsa jiki a gida
- Rashin tasirin motsa jiki na motsa jiki don farawa ba tare da tsalle ba
- Motsa jiki na Cardio don matsakaiciyar matakin
- Darasi na Cardio don matakin ci gaba
- Motsa jiki na Cardio a hanyar gida TABATA
- Mene ne mahimmanci don sanin game da motsa jiki a gida
Horar da jijiyoyin jini motsa jiki ne wanda ke kara yawan zuciyar ka da kuma kara yaduwar jini cikin jiki (daga Turanci. zuciya da jijiyoyin jini - na zuciya da jijiyoyin jini).
Don yin motsa jiki kamar na motsa jiki a dakin motsa jiki (matattara, keke, ellipsoid), kuma a gida ba tare da ƙarin kayan aiki ba. Muna ba ku zaɓi na musamman na cardio da kammala shirin motsa jiki na motsa jiki a gida don asarar nauyi da ƙona calories.
Janar bayani game da motsa jiki na motsa jiki a gida
Don wasu horo na motsa jiki shine mafi kyawun lokacin hutu, ga wasu, akasin haka, ainihin so da jin daɗi. Amma ko ta yaya kuka amsa ga motsa jiki na motsa jiki, suna ɗaya daga cikin mahimman abubuwan haɗin jiki. Tabbatar da haɗa aikin motsa jiki a cikin shirin horo, koda kuwa kuna da ƙarancin jimiri ko kuwa kun kasance mai farawa. Idan zai yiwu don ɗaukar isasshen kaya, to motsa jiki zai kasance ga kowa.
7 manyan maganganu game da horo na zuciya da jijiyoyin jini
Me yasa kuke buƙatar aikin motsa jiki?
Kafin matsawa zuwa motsa jiki na motsa jiki a gida, bari mu sake tuna dalilin da yasa kuke buƙatar motsa jiki:
- Inganta tsarin jijiyoyin jiki saboda motsa jikin jijiyoyin zuciya
- Caloriesona calories da ƙara sautin tsoka
- Ci gaban jimiri
- Saki mummunan motsin rai, rage haɗarin baƙin ciki
- Hanzari na tafiyar matakai na rayuwa
- Rage haɗarin ciwon sukari ta hanyar rage hankali ga canje-canje a matakin sukarin jini
- Inganta aiki na tsarin numfashi
- Densityara yawan ƙashi
Bugu da kari, matsakaicin horo na motsa jiki yana ba da kuzari tsawon yini, za ku ji daɗi da cike da kuzari. Tabbas, idan ba aiki ne mai tsananin ƙarfi ba, wanda aka zartar a iyakar iyawar ku. A wannan yanayin, akasin haka, yiwuwar rashin ƙarfi da gajiya.
Dokoki da halaye na wasan motsa jiki na gida:
- Koyaushe yi aikin motsa jiki a gida a cikin sneakers. Ba takalmi ba, ba cikin safa, ba takalmi, kamar yadda yake a sneakers. Motsa jiki ba tare da yin takalmin gudu ba matsaloli na haɗin gwiwa masu haɗari da rauni.
- Don cikakken aunawar adadin kuzari da aka ƙona yayin aikin motsa jiki yana da kyau a yi amfani da na'urar bugun zuciya ko munduwa mai dacewa. Matsakaicin motsa jiki na motsa jiki na minti 30 yana ƙone calories 300-400. Matsakaicin matsakaici: adadin kuzari 250-350. Intensananan ƙarfi: 200 zuwa 250 kcal.
- Yayin motsa jiki na zuciya ka kiyaye bugun zuciyar ka a cikin 130-150 BPM. Wannan shine kewayon mafi kyau don motsa jiki mai inganci da aminci ga zuciya da tasirin ƙona adadin kuzari. Idan baka da ajiyar zuciya, zaka iya dakata na dakika 15 ka auna bugun zuciyar ka (ko lokacin hutu tsakanin saiti).
- Idan kuna da matsala game da jijiyoyin varicose, zaku iya amfani da safa ko safa, wanda ke kiyaye jijiyoyin daga yin lodi da rauni. Amma tsalle-tsalle masu ban tsoro sun fi kyau kaucewa.
- Mafi yawan tasiri don yin motsa jiki na cardio a yanayin tazara. Misali, dakika 30 na aiki mai tsanani da sakan 15 na hutawa (ko sanannen zaɓi na TABATA horo: sakan 20 / sakan 10 - ƙari akan wannan ƙasa). Wannan zai taimaka wajen kona karin adadin kuzari, rage asarar tsokar nama, hanzarta aiwatar da asarar nauyi kuma zai bada damar gudanar da horo yadda ya kamata cikin kankanin lokaci.
- Ayyukan motsa jiki na Cardio ga mata da maza iri ɗaya, kuma kusanci da horo na aerobic bai bambanta ba. Sai dai ƙarfin cikin maza yawanci ya fi girma.
- Koyaushe fara aikin motsa jiki a gida tare da dumi kuma ƙare tare da damuwa. Duba shirye-shiryen da muke dasu da dumi kafin motsa jiki da kuma shimfidawa bayan motsa jiki.
- Idan kana son rage kiba, kar ka manta game da abinci, wadanda suke da mahimmanci don kona kitse. Ko da tare da motsa jiki na yau da kullum ba tare da rage cin abinci ba don rasa nauyi ba zai yiwu ba.
Ingantaccen abinci mai gina jiki don rage nauyi: yadda zaka fara mataki zuwa mataki
Da kyau, yanzu zuwa babban ɓangaren wannan labarin: motsa jiki na motsa jiki don matakan dacewa daban-daban. Karanta game da sau nawa a mako, yin motsa jiki na motsa jiki karanta ƙasa.
Ana gabatar da darussan Cardio a cikin raunin GIF wanda zai taimaka muku fahimtar yadda kuke tuki a bayyane. Bayan hotunan akwai fasalin tsarin darasi na minti 25-30. Kuna iya canza tsawon lokacin da ƙarfin motsa jiki na motsa jiki a gida, rage ko ƙara yawan zagaye.
Rashin tasirin motsa jiki na motsa jiki don farawa ba tare da tsalle ba
Wannan aikin motsa jiki na motsa jiki a gida ya dace da masu farawa da waɗanda suka guji tsalle, misali, saboda matsaloli tare da haɗin gwiwa ko jijiyoyin jini. Koda ba tare da tsalle ba, waɗannan atisayen na zuciya zasu taimaka maka don ɗaga bugun zuciya da aiwatar da aikin motsa jiki mai tasiri.
Godiya ga gifs tashar youtube MFit!
1. Kiwo hannu da kafa
2. Tafiya zahlest Shin
3. kneesaga gwiwoyi zuwa kirji
4. Skaters
5. gwiwoyi
6. kneeaga gwiwa + lunge baya
7. Gudu
8. Dambe
9. Shura a kaikaice tare da shafar jima'i
10. Kafa gaba da baya tare da kishiyar kafa
11. impactarfin tasirin Burpee
12. Tafiya a mashaya
13. Tada ƙafa a madauri
Shirya ayyukan motsa jiki don farawa 25 mintuna
Ana ba da dukkan darussan a cikin tebur:
| Zagaye 1 (maimaitawa a layi biyu) | Zagaye 2 (maimaita zagaye na 2) | Zagaye 3 (maimaitawa a layi biyu) |
|---|---|---|
| 1. Tafiya zahlest Shin | 1. Kiwo hannu da kafa | 1. Skaters |
| 2. kneesaga gwiwoyi zuwa kirji | 2. gwiwoyi | 2. Shura gaba da baya |
| 3. Dambe | 3. Shura a kaikaice tare da shafar jima'i | 3. Tafiya a mashaya |
| 4. Tada ƙafa a madauri | 4. impactarfin tasirin Burpee | 4. Gudu |
| Sauran 1 minti | Sauran 1 minti | Sauran 1 minti |
Maimaita kowane motsa jiki 30 seconds, to, 15 seconds huta. Ana maimaita kowane zagaye a ciki Laari biyu. Tsakanin zagaye ya huta 1 minti. Idan kanaso ka canza lokacin motsa jiki, zaka iya daidaita adadin laps da lokacin motsa jiki.
darussan Dan tseren gudu, gwiwoyi sama, Kick a kaikaice da kuma Shura gaba da baya a zagayen farko ana yin su ne akan kafa daya, a zagaye na biyu akan dayan.
Kuna iya fara yin minti 15 a rana (ta hanyar zagaye 2 kawai), a hankali yana ƙaruwa tsawon lokacin motsa jiki.
Motsa jiki na Cardio don matsakaiciyar matakin
Wadannan ayyukan motsa jiki zasu sami gogewa wajen aiki a ciki ko kuma wadanda ke iya jure wa zuciya da tsalle.
1. Gudun tare da Shin zahlest
2. Gudu tare da daga gwiwa mai karfi
3. Tsalle hannaye da kafafu ke kiwo
4. Almakashi
5. Tsalle gefe
6. Lingral plyometric lunge
7. Natsuwa tare da daga hannaye
8. Tsalle cikin shimfida mai fadi
9. squats tare da tsalle
10. Gudun A kwance
11. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa
12. Taɓa ƙafa a madaurin baya
13. Gudu daga gefe zuwa gefe
Yi shirin motsa jiki na motsa jiki don matsakaici na mintina 25
Dukkanin darussan an basu a teburin da ke ƙasa. Ana ɗaukar wasu motsa jiki daga matakin farko, don ku sami damar ɗaukar numfashi da kuma riƙe darasi daga farko zuwa ƙarshe.
| Zagaye 1 (maimaitawa a layi biyu) | Zagaye 2 (maimaita zagaye na 2) |
|---|---|
| 1. Tsalle hannaye da kafafu ke kiwo | 1. Tsalle cikin shimfida mai fadi |
| 2. Gudu daga gefe zuwa gefe | 2. Skaters |
| 3. squats tare da tsalle | 3. Lingral plyometric lunge |
| 4. Dambe | 4. Almakashi |
| 5. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa | 5. Tafiya a mashaya |
| 6. Taɓa ƙafa a madaurin baya | 6. Gudu tare da daga gwiwa mai karfi |
| 7. Gudun tare da Shin zahlest | 7. Shura gaba da baya |
| Sauran 1 minti | Sauran 1 minti |
Maimaita kowane motsa jiki 30 seconds, to, 15 seconds huta. Ana maimaita kowane zagaye a ciki Laari biyu. Tsakanin zagaye ya huta 1 minti. Idan kanaso ka canza lokacin motsa jiki, zaka iya daidaita adadin laps da lokacin motsa jiki.
darussan Plyometric kai tsaye lunge da kuma Shura gaba da baya a zagayen farko ana yin su ne akan kafa daya, a zagaye na biyu akan dayan.
Darasi na Cardio don matakin ci gaba
Idan kun cire zaɓi don yin aikin motsa jiki don matakin matsakaici, zaku iya ƙara dagula shirin ku. Hankali: ayyukan motsa jiki masu zuwa suna dacewa ne kawai don ƙwarewar ma'amala ba tare da matsalolin lafiya ba.
1. Tsallake digiri 180
2. Hankalin huhu
3. Tsalle
4. Tsalle tauraro
5. Tsalle harsashi
6. Sumo tsugunne tare da tsalle
7. Burfi
8. Turawa + buga ƙafa
9. Masu hawa
10. Tsalle a cikin mashaya
11. Tsalle a tsaye a madauri
Yi shirin motsa jiki na motsa jiki don matsakaici na mintina 30
Dukkanin darussan an basu a teburin da ke ƙasa. Ana ɗaukar wasu motsa jiki daga matakin matsakaita don samun damar ɗaukar numfashi da kuma riƙe darasi daga farko zuwa ƙarshe.
| Zagaye 1 (maimaitawa a layi biyu) | Zagaye 2 (maimaita zagaye na 2) |
|---|---|
| 1. Tsallake digiri 180 | 1. Hankalin huhu |
| 2. Gudun A kwance | 2. Gudu tare da daga gwiwa mai karfi |
| 3. Sumo tsugunne tare da tsalle | 3. Turawa + buga ƙafa |
| 4. Tsalle a cikin mashaya | 4. Masu hawa |
| 5. Tsalle gefe | 5. Tsalle hannaye da kafafu ke kiwo |
| 6. Burfi | 6. Tsalle tauraro |
| Sauran 1 minti | Sauran 1 minti |
Maimaita kowane motsa jiki na dakika 40, to, 20 seconds huta. Ana maimaita kowane zagaye a ciki Laari biyu. Tsakanin zagaye ya huta 1 minti. Idan kanaso ka canza lokacin motsa jiki, zaka iya daidaita adadin laps da lokacin motsa jiki.
TABATA: 10 shirye-shirye da aka shirya
Motsa jiki na Cardio a hanyar gida TABATA
Horar da TABATA nau'ikan motsa jiki ne na motsa jiki, wanda a cikin sa akwai wasu abubuwa masu saurin fashewa tare da gajeren hutu. Aikin motsa jiki na Cardio TABATA ya ƙunshi makirci mai zuwa: Motsa jiki dakika 20, dakikoki 10 sun huta, kowane motsa jiki yayi kusanci 8 tsakanin atisayen 1 hutun minti daya, TABATA-zagaye daya na tsawan minti 4.
Kara karantawa game da TABATA horo
Mun baku 2 zabin TABATA motsa jiki a gida: don matsakaici da ci gaba matakin horo. Yawanci motsa jiki daya TABATA ya hada da motsa jiki guda 8, a wannan yanayin, darasin yakan dauki tsawon mintuna ~ 40, amma akwai wasu zabin da kuka zaba. Ga masu farawa zai fi kyau kada suyi atisayen TABATA, kuma zaɓi tsarin binciken da aka gabatar a sama.
Ana aiwatar da makircin motsa jiki a gida a cikin Yarjejeniyar TABATA:
- A cikin motsa jiki na TABATA ya hada da motsa jiki 8
- Kowane motsa jiki ana yin kusanci 8
- Kowace hanya ta ƙunshi dakika 20 na aiki da sakan 10 na hutawa
- Motsa jiki daya akeyi na tsawon minti 4
- Tsakanin motsa jiki ya huta mintuna 1-1,5
- Jimlar aikin motsa jiki na cardio na TABATA Protocol shine zagaye 8 shine mintuna 40-45
Shirya don saita lokaci na TABATA zaka iya saukarwa zuwa wayarka gaba daya kyauta, duba cikin aikace-aikacen kasuwa na na'urarka (Mai Tabata). Ko kunna bidiyon da aka gama tare da mai ƙidayar lokaci da kiɗa, misali:
TABATA-horo don matsakaiciyar matsayi a gida
Motsa jiki waɗanda sune horo na zuciya:
- Gudun tare da Shin zahlest
- Squats tare da tsalle
- Gwiwoyi
- Yin tsalle a cikin madauri ta hanyar ɗaga ƙafafu
- Hannun huhu na plyometric
- Tsalle kiwo da kafafu
- Taɓa ƙafa a madauri na baya
- Tsalle zuwa gefe
Darasi gwiwoyi sama ” da kuma “A kaikaice Plyometric lunge” yi saiti 4, na farko gefe ɗaya, sannan wani.
Tsarin aiwatarwa:
- Ana yin kowane motsa jiki bisa ga makirci: aikin dakika 20 da huta sakan 10 (wannan hanya daya ce)
- Kowane motsa jiki ana yin sa ne a cikin hanyoyi 8, sannan a matsa zuwa aikin na gaba.
- Tsakanin motsa jiki hutawa 1-1,5 minti
- Janar lokacin horo: Minti 40-45
Misali, fara aiwatarwa "Gudun tare da zahlest Shin" Hanyoyi 8 bisa ga makirci na dakika 20/10, hutawa na minti kaura zuwa da "tsalle squats", wanda kuma aka maimaita ta hanyoyi 8, da dai sauransu.
TABATA tana samun horo a gida
Motsa jiki waɗanda sune horo na zuciya:
- Hankalin huhu
- Gudun tare da ɗaga gwiwa mai ƙarfi
- burki
- Tsalle cikin shimfida mai fadi
- Takamaiman Jogging
- Sumo squats tare da tsalle
- almakashi
- Tsallake digiri 180
Tsarin aiwatarwa:
- Ana yin kowane motsa jiki bisa ga makirci: aikin dakika 20 da huta sakan 10 (wannan hanya daya ce)
- Kowane motsa jiki ana yin sa ne a cikin hanyoyi 8, sannan a matsa zuwa aikin na gaba.
- Tsakanin motsa jiki hutawa 1-1,5 minti
- Janar lokacin horo: Minti 40-45
Misali, da farko aiwatar da "Tsallen huhu" Hanyoyi 8 bisa ga makirci na dakika 20/10, hutawa na minti kaura zuwa "Gudu da gwiwoyi masu dagawa", wanda kuma aka maimaita ta hanyoyi 8, da dai sauransu.
Mene ne mahimmanci don sanin game da motsa jiki a gida
Sau nawa a sati kuna buƙatar yin horo na zuciya?
1. Kuna so ku rasa nauyi:
- Idan kun shirya canzawa iko da horo na zuciya a ranaku daban-daban, sa'annan kuyi cardio na mintina 30-45 sau 2-3 a mako.
- Idan kun shirya yin amfani da nauyi da motsa jiki na motsa jiki a rana ɗaya, to kuyi cardio na mintina 15-30 sau 3-4 a mako.
2. Kuna kawai son ci gaba da kasancewa cikin sifa ko aiki akan ƙwayar tsoka:
- Idan kun shirya canzawa iko da horo na zuciya a ranaku daban-daban, to kuyi bugun zuciya na tsawon minti 40-50 1 sau ɗaya a mako.
- Idan kun shirya yin amfani da nauyi da motsa jiki na motsa jiki a rana ɗaya, to kuyi cardio na mintina 20-30 sau 2 a mako.
Lokacin yin horo na zuciya: kafin ko bayan horar nauyi?
Idan kuna yin lodi mai yawa tare da manyan nauyi don ci gaban tsoka, to yi cardio bayan ƙarfin horo.
Idan kuna yin horo mai ƙarfi tare da ƙananan nauyi don sautin tsoka, mahimman ƙididdigar lokacin yin aikin motsa jiki, a'a. Mai da hankali kan lafiyar ka. Idan, bayan bugun zuciyar ku da wahala don cikakken motsa jiki, to fara aikinku tare da ƙarfin motsa jiki. Akasin haka, idan baku da ƙarfin bugun zuciya bayan motsa jiki, to fara zamanku tare da motsa jiki na motsa jiki.
Ta yaya kuma za ku iya shiga cikin horo na zuciya a gida?
Amma idan aikin motsa jiki na yau da kullun a gida wanda kuke jin yana da ban sha'awa ko kuma ba kawai aikin da ya dace ba, zaku iya zaɓar wani nau'in aiki don ci gaban tsarin zuciya da jijiyoyin jini:
1. Masu kwaikwayo. Zaku iya sayan injin motsa jiki, zagaye na tsaye, mara motsi, keke, sannan tambayar zabi na cardio zai ɓace da kansa.
2. Matakan aerobics. Tare da wannan nau'ikan zuciya kamar motsa jiki na motsa jiki ba za a taɓa gundura ba, kuma nauyin da ke kan gwiwoyi yayin yin wasan motsa jiki yana da ƙasa ƙwarai fiye da yayin tsalle. Kara karantawa game da shi: Matakan aerobics: amfani da tasiri.
3. Tafiya kan matakala. Idan kuna zaune a cikin gida mai hawa, yin tafiya a kan matakala na iya zama mai kyau don ɗaga bugun zuciyar ku, ƙona adadin kuzari da haɓaka ci gaban matsalolin ƙafafu.
4. Tsalle igiya Wata hanyar motsa jiki mai ban sha'awa itace tsalle igiya. Kara karantawa game da wannan labarin: Igiyar tsalle.
5. Classes shirye-shiryen bidiyo. Idan kuna son samun darasin bidiyo da aka gama, duba ɗayan tarinmu:
- Motsa jiki 14 na motsa jiki daga FitnessBlender don masu farawa ba tare da tsalle ba
- 20 TABATA horarwa cikin yaren Rasha daga FitnessoManiya
- Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
- Ayyukan motsa jiki na 10 ba tare da tsalle da gudu daga Ekaterina Kononova ba
Munyi ƙoƙari a cikin wannan labarin don tattara muku duk zaɓuɓɓukan da za ku iya don aikin motsa jiki a gida. Kullum zaku sami damar inganta azuzuwan don dacewa da fasalin ku ta hanyar canza tsawon zagaye, lokacin hutu da saita ayyukan motsa jiki.
Don masu farawa, slimming, ci-gaba, aikin motsa jiki na Cardio