Contents
Kuna so ku rasa nauyi kuma kuyi tunanin cewa zaku iya fara horo a gida? Ko kuma ana son inganta kwazonsu da samun karin motsa jiki da jiki?
Muna ba ku shirye-shiryen motsa jiki a gida don masu farawa tare da zane-zane na gani na motsa jiki da jadawalin horo wanda zai taimaka muku rage nauyi da kuma kawar da wuraren matsala.
Aikin motsa jiki a gida don masu farawa: Manyan dokoki
Motsa jiki na yau da kullun ya zama dole, koda kuwa baka da nauyin da ya wuce kima. Na farko, yana karfafa tsokoki da ci gaba da jimrewa na tsoka, wanda zai taimaka maka cikin sauƙin tsayayya da kowane motsa jiki a cikin rayuwar yau da kullun. Na biyu, shine ci gaban tsarin zuciya da motsa jiki da kuma motsa jiki ga tsokar zuciya wanda ke rage barazanar kamuwa da cututtuka da yawa, gami da ciwon zuciya da shanyewar jiki.
Abu na uku, horarwa yana taimakawa wajen samar da homonin farin ciki (endorphins), wanda ke rage haɗarin ɓacin rai da baƙin ciki. Na huɗu, motsa jiki a kai a kai yana motsa mutum ya yi rayuwa mai kyau ba tare da munanan halaye ba.
A cikin gida zaku iya shirya motsa jiki mai tasiri don rage nauyi, kuma saboda wannan ba kwa buƙatar kayan aiki na musamman har ma da kowane ƙwarewa a cikin dacewa. Idan ka zabi shirin motsa jiki da ya dace kuma ka motsa jiki a kai a kai, zaka iya samun sakamako, koda kuwa baka taba samun horo ba. Muna ba ku shirin motsa jiki zagaye na gida don farawa, wacce da ita zaka rabu da nauyin da ya wuce kima da inganta yanayin jiki.
Fa'idodin wannan aikin motsa jiki na gida don masu farawa:
- motsa jiki zai taimaka muku rage nauyi da kuma matse jiki
- darasi da ya dace da masu farawa da waɗanda suka daɗe suna aikatawa
- tare da wannan shirin, zaku iya fara horarwa a gida
- shirin ya hada da motsa jiki ga dukkan manyan kungiyoyin tsoka
- za su taimaka maka don ƙarfafa tsokoki da kawar da wuraren matsala
- yawancin tasirin da aka gabatar na rashin tasiri
- kuna buƙatar ƙananan kayan aiki.
Kafin ci gaba zuwa jerin darasi, tabbatar da karanta jagororin da ka'idojin da zasu ba ka damar horaswa yadda ya kamata kuma yadda ya kamata.
Dokokin motsa jiki na gida don masu farawa:
1. Fara wannan motsa jiki na gida don masu farawa tare da ɗumama dumi da gama miƙa dukkan jiki. Muna ba ku shawara ku kalli:
- Dumi-dalla kafin motsa jiki: shirin motsa jiki
- Mikewa bayan motsa jiki: shirin motsa jiki
2. Kullum yi a takalmin gudu; ba shi yiwuwa a horar da ku a gida ba takalmi, idan ba ku son samun matsala tare da gidajen.
- Manyan mafi kyawun sneakers maza na 20 don dacewa
- Top 20 mafi kyawun mata mata don dacewa
3. Yi kokari kada ku ci aƙalla sa'a guda kafin motsa jiki, in ba haka ba kuna iya samun matsaloli tare da narkewar abinci. Rabin sa'a bayan motsa jiki ku ci furotin + carbs (alal misali, 150 g na cuku gida + 'ya'yan itace).
4. Mintuna 20 kafin motsa jiki sha gilashin ruwa ka sha ruwa a kananan SIPS kowane minti 10 yayin aji. Bayan motsa jiki sha gilashin ruwa.
5. Samun horo ga masu farawa ya ƙunshi zagaye biyu, atisaye 6 a kowane zagaye. Ana maimaita kowane zagaye a zagaye 2. Idan ya kasance da wahalar jurewa da motsa jiki daga farko zuwa ƙarshe, zaku iya ɗaukar hutun minti 5 tsakanin zagaye ko rage tsawon shirin.
6. Wannan motsa jiki don masu farawa ya shafi amfani da mai ƙidayar lokaci (kowane motsa jiki ana yin shi ne na dakika 30). Amma idan baku da kwanciyar hankali da wannan tsarin, zaku iya yin atisaye game da maimaita 15-20 ga kowane motsa jiki.
7. A cikin wannan shirin akwai motsa jiki, wanda ke buƙatar bangarori daban-daban: da farko a dama, sannan zuwa hagu (misali, huhu, daga kafa, kawo cinya a gefe). Ana ba da shawarar a raba aiwatarwar zuwa zagaye 2, watau a zagayen farko da za ku yi atisayen a gefe daya, a zagaye na biyu - a daya bangaren. Amma idan kuna son rikitar da aikin kuma ku ƙara tsawon lokacin sa, zaku iya yin atisayen a ɓangarorin biyu a kowane zagaye.
- Madauri: yadda ake yin + zaɓuɓɓuka
- Huhu: yadda ake yin + zaɓuɓɓuka
- Squats: yadda za a gudanar + zaɓuɓɓuka
8. Tsawan wannan motsa jiki a gida don masu farawa - mintuna 20-25 (ban da dumi da sanyin-sanyi). Kuna iya daidaita lokacin zama koyaushe ta ikon ta, ta ƙara ko rage adadin zagaye. Dakatar da dakatar da motsa jiki idan kun ji jiri, rauni, ko ciwo a cikin zuciya.
9. Wasu motsa jiki don masu farawa zaku buƙaci dumbbell. Idan bakayi ba, zaku iya amfani da kwalban ruwa na filastik (lita 1-1,5) ko kuma kammala ayyukan ba tare da ƙarin nauyi ba. Idan a wasu motsa jiki, ku, akasin haka, bai isa kaya ba, na iya amfani da ƙungiyar motsa jiki, nauyin ƙafa ko fadadawa.
- Yadda za a zabi dumbbells: tukwici, shawara, farashi
10. Wannan rukunin motsa jiki don masu farawa ya kasu kashi 3. Kuna iya horarwa sau 3-5 a mako dangane da burin ku da damar ku - kawai gama tsari na 3 daban tsakanin su. Bayan makonni 3-4 na aiwatarwa, yana da kyawawa don ƙara lokacin motsa jiki (mayar da hankali kan damar ku).
Dole ne a gani:
- 5-shirye-shirye shirye don farawa a gida
- Motsa jiki don asarar nauyi a gida ba tare da tsalle don 'yan mata ba: shirya kwana 3
- Tsarin wutar ga maza masu dumbbells na tsawon kwana 3
Motsa jiki don masu farawa a gida: shirin motsa jiki
Don haka, muna ba ku horo a gida don masu farawa, wanda aka yi bisa ƙa'idar madauwari. Daidaita bin ayyukan da aka tsara a cikin lokacin da aka kayyade, ana yin atisayen ne ta hanya guda tare da ɗan hutawa tsakanin saiti. Ta hanyar canzawa motsa jiki da motsa jiki mai ƙarfi zaku ƙara bugun zuciya da ƙona ƙarin adadin kuzari da tsokoki. Idan kana son sarrafa bugun zuciya da adadin kuzari da aka ƙona don motsa jiki, to zaka iya sayan fitbit ko ajiyar zuciya.
Yadda ake horarwa:
- Kowane motsa jiki da aka yi na dakika 30
- Hutu bayan kowane motsa jiki, sakan 15 (ana iya ƙaruwa zuwa daƙiƙa 30 idan kuna da rauni a zuciya ko ƙananan haƙuri)
- Ana maimaita kowane zagaye a zagaye 2
- Tsakanin zagaye ya huta minti 1 tsakanin zagaye - minti 2
- Idan baka jin dadin yin wasu motsa jiki, to maye gurbin shi, ko tsallake shi.
Mai secondsidayar lokaci 30 seconds aiki / 15 seconds huta:
Motsa jiki don masu farawa: rana 1
Zagayen farko:
1. Dambe (zuciya, ciki da hannaye)
2. Tsugunnawa tare da safa safa (don ƙafa, gindi da hannaye)
3. Dumbbell benci latsa (hannu da kafada)
4. Kiwo hannu da kafa (don bugun zuciya da sautin dukkan jiki)
5. gada (don gindi da ciki)
6. Keken (na ciki da kafafu)
Zagaye na biyu:
1. Skaters (don bugun zuciya da sautin dukkan jiki)
2. ilanƙwasa a matsayin wurin tsugune (don kugu da kafafu)
3. Hannuwan hannu tare da dumbbells kwance a kwance (don kirji da hannaye)
4. Falo a wuri (kafa da gindi)
5. kneesaga gwiwoyi zuwa kirji (don zuciya da ciki)
6. Tsayayye madauri (na hannaye, kafadu, ciki da baya)
Motsa jiki don masu farawa: rana 2
Zagayen farko:
1. Shura a gefe tare da taɓa bene (don zuciya da kafafu)
2. Bench latsa don triceps (hannu)
3. impactarfin tasirin Burpee (don bugun zuciya da sautin dukkan jiki)
4. Shafar duwawun kafa (na ciki da baya)
5. Almakashi (na ciki da kafafu)
6. Plank akan gwiwar hannu tsayayye (don makamai, kafadu, ciki da baya)
Zagaye na biyu:
1. Gudu a wuri (zuciya da kafafu)
2. Laga hannaye akan biceps (hannu)
3. Ninka shimfida (kafafu da gindi)
4. Tafiya a mashaya (don bugun zuciya da sautin dukkan jiki)
5. Dauke kafa gaba (kafa da gindi)
6. Karkata (ciki da baya)
Motsa jiki don masu farawa: rana 3
Zagayen farko:
1. Tafiya zahlest-maraƙi (don bugun zuciya da sautin dukkan jiki)
2. Yatsa ƙafa a madaurin baya (don hannaye, ciki da kafafu)
3. Tsugunno + kame kafa zuwa gefe (kafa da gindi)
4. Gwiwoyi har zuwa kirji (don zuciya, ciki da gindi)
5. Turawa akan gwiwoyi (zuwa kirjinka da hannayenka)
6. karkatarwa zuwa gefe daya (na ciki da kugu)
Zagaye na biyu:
1. Tsalle tare da kiwo na hannaye da kafafu (don bugun zuciya da sautin dukkan jiki)
2. Hannuwan kiwo a karkatar (baya da kirji)
3. Shura gaba da baya (don zuciya da kafafu)
4. Rasha karkatarwa (don ciki)
5. Kawo kwankwaso kwance a gefenta (kafa da gindi)
6. Dauke madaidaiciyar kafa a baya (kafa da gindi)
Ma gifs godiya ga tashoshin youtube: mfit, Linda Wooldridge, Yarinya Mai Kyau, Jessica Valant Pilates, FitnessType.
Motsa jiki don masu farawa: mafi kyawun bidiyo 7
Idan kuna shirin yin akan shirye-shiryen da aka gama, muna ba ku zaɓi na manyan bidiyo don masu farawa waɗanda zaku iya fara yi a gida.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Motsa jiki na motsa jiki mai rauni ba tare da tsalle ba na mintina 1
2. trainingarfin ƙarfi don farawa don minti 30
3. lowanƙarin tafiya a gida cikin mintuna 45
4. trainingarfin horo ga masu farawa cikin minti 30
5. Taron tazara tsakanin masu shiga (mintuna 20)
Muna kuma ba ku shawara ku duba:
- Horar da ƙarfi ga mata tare da dumbbells: shirin + atisaye
- Manyan atisaye 50 na gindi a gida + shirin motsa jiki
- Manyan atisaye 25 na sama ba tare da squats, huhu da tsalle ba
- Top 10 bidiyo horo kan tushen tafiya ga sabon shiga
Don masu farawa, slimming