Hawan keke da amfanin jiki

Wace yarinya ce ba ta son kyan gani? Ba da daɗewa ba, mace tana tunanin yadda za a gyara siffarta. Yawancin suna amfani da abinci, amma hanyar da ta dace don yin shi shine ta hanyar wasanni da abinci mai kyau. Yi la'akari da yadda keke zai iya shafar siffar ku.

Hankalin mata yana da sauƙi: "Mafi saurin daɗaɗɗa." Amma babu wani sakamako mai sauri ba tare da ƙoƙari ba. Akwai wasanni daban-daban da yawa a cikin duniya waɗanda ke ba ku damar kiyaye siffar ku a cikin kyakkyawan tsari. Duk da haka, motsa jiki mai gajiya a cikin dakin motsa jiki, motsa jiki na motsa jiki yana shafe jiki kuma kawai yana haifar da jin dadi.

Keke keke zaɓi ne ga waɗanda suke son ɓata lokaci mai amfani kuma suna da kyakkyawan adadi. Dogayen hawan keke yana da tasiri gabaɗaya a jikin duka. Amma babban kaya yana zuwa kwatangwalo da gindi. Bayan tuƙi 5-7 km, za ku ji shi. Bike yana ba da damar ba kawai don kawar da nauyin nauyi ba, amma har ma don hana bayyanar "peel orange" a cikin kwatangwalo. Bugu da kari, huhu ya fara aiki sosai, wanda ke cike da iskar oxygen.

Menene amfanin hawan keke ga siffar mace?

Bari mu kalli yadda hawan keke ke shafar siffar mace.

1. Ana horar da juriyar jiki gaba ɗaya. Bayan lokaci, duk wani aikin jiki yana da sauƙi ga jiki. Yawancin malaman motsa jiki suna da'awar cewa hawan keke shine mafi kyawun motsa jiki na motsa jiki ga mata.
2. Keken mai kisa ne. Yayin hawan, tsokoki na gluteal suna cikin gida a cikin aikin, wanda shine cibiyar mayar da hankali ga ma'aunin mai a yawancin mata. Keke ya fi dacewa da mafi raunin jima'i dangane da gyaran jiki (fadi hips, gajeren kafafu).

3. Keke wasan motsa jiki ne mai kyau na motsa jiki. Yayin hawan keke, zaka iya amfani da 350-500 kcal a kowace awa. Idan kun hau sama, zaku iya samun kyakkyawan motsa jiki na cardio, kuma yawan adadin kuzari zai karu da sau 1,5-2, gwargwadon matakin karkata. Lissafin shine kamar haka: a matsakaicin nauyi da lokacin horo daga sa'o'i 2, zaku iya ƙone har zuwa 1000 kcal, wanda yake daidai da gram 100 na mai subcutaneous.
4. Ragewar cellulite. Yawancin mata sun lura cewa yayin hawan keke, bayyanar cellulite a matakai 1-2 tare da motsa jiki na yau da kullum ya ɓace gaba daya. Keke yana ba ku damar kawar da ragamar capillary a saman fata.
5. Hanzarta metabolism. Tare da motsa jiki na yau da kullun, metabolism ɗinku yana inganta, kuma wannan shine mataki na farko don rasa nauyi da kiyaye siriri. Tare da shekaru, metabolism yana raguwa, don haka yana buƙatar motsawa ta kowane hali. A azumi metabolism ne wani hanzari aiwatar da rasa nauyi.

Yadda ake hawan keke don rage kiba?

Domin bike ya kawo mafi girman amfani ga adadi, kuna buƙatar zaɓar samfurin tare da firam 10 cm a ƙasa da kugu. A wannan yanayin, rarraba kaya akan jiki zai zama daidai.

Ƙafafun kada su kasance masu girma, in ba haka ba nauyin zai zama kadan, kuma aikin horarwa zai ragu. Saboda haka, yana da kyau a zabi kunkuntar ƙafafun tare da bakin karfe. Kekuna a cikin kundin Aport ana iya zaɓe cikin sauƙi ta hanyar diamita na dabaran da sauran sigogi.

Mafi kyawun saurin tafiya don asarar nauyi shine 15-20 km / h. A wannan yanayin, bugun zuciyar ku yakamata ya zama bugun 120-150 a minti daya. A tsakiyar motsa jiki, zaku iya tsayawa da duba bugun zuciyar ku. Yana da mahimmanci kada ya wuce bugun 150 a minti daya. Idan wannan ya faru, to nauyin na yanzu bai kasance a gare ku ba tukuna.

Yana da kyau a hau keke da maraice lokacin da zafi ya ragu kuma za ku iya yin abin da kuke so a hankali. Yin keke a cikin yanayin zafi mai zafi zai gajiyar da ku da sauri kuma har yanzu rasa manufa. Yin motsa jiki da safe, za ku iya yin aiki fiye da kima kuma ku ji kasala a cikin yini. Saboda haka, mafi kyawun lokacin hawan keke shine da yamma (bayan 19:00).

Hanzarta (kekuna) zai inganta inganci. Kuna iya hawan babban ɓangaren motsa jiki a cikin saurin da ya dace da ku. Amma a ƙarshe, kana buƙatar ba da jiki nauyin nau'i biyu, ƙara saurin gudu zuwa matsakaicin. A iyakar yuwuwar, yakamata ku tafi cikin mintuna 1-2. Irin wannan nauyin ya ƙunshi kusan dukkanin tsokoki. Ka'idar loading shine kamar haka: feda a matsakaicin saurin 30 seconds, sannan komawa zuwa saurin jin daɗi kuma tuƙi na mintuna 2. Muna maimaita waɗannan matakai 2 sau 3-5. Wannan horon tazarar yana ba ku damar amfani da matsakaicin ƙarfi, wanda ake cinyewa galibi daga shagunan mai.

M ƙasa yana ba ka damar ƙara kaya. Hawa kan hanya mai lebur ba tare da cikas ba daidaitaccen aikin motsa jiki ne, kuma bumps da cikas suna buƙatar ƙarin ƙoƙari. Ga masu amfani da ci gaba, zaku iya matsawa zuwa mataki na gaba - keken dutse. A wannan yanayin, nauyin zai zama mafi girma. Yana ƙone kusan 600-700 kcal a kowace awa. Yin hawan tsaunin yana haɓaka da girma a tsakanin maza da mata.

Yaya tsawon lokacin da kuke buƙatar hawa don kiyaye siffar ku cikin kyakkyawan tsari?

Yin keke wasa ne mai ƙarancin kuzari fiye da tsere ko wasan motsa jiki, don haka kuna iya hawa na dogon lokaci. Mafi kyawun lokacin shine 1-2 hours a rana. Ana ɗora tsokar tsokoki daidai gwargwado, suna zama masu jurewa. Ana samun keken keke kowace rana. Yana da daraja farawa daga mintuna 15-30, ƙara wasu mintuna 10-20 kowace rana. Idan rana ta gaba bayan wasan motsa jiki, tsokoki da haɗin gwiwa suna da ciwo sosai, kuna buƙatar dakatar da horo na dan lokaci kuma ku bar tsokoki su dawo.

Zaɓin keke, jikin ku zai dace, amma batun horo na yau da kullun.