Kuna da tambayoyi? Ba ku san ta inda zan fara ba? Karanta tambayoyin da ake yawan yi game da horo da dacewa daga masu karatu. Wataƙila za ku iya share wasu mahimman bayanai.
Yawanci amsoshin suna bayar da darasi ne akan wasannin motsa jiki na bidiyo na gida da kuma waɗanda suke son horarwa akan shirye shirye shirye gida.
Tambayoyi da amsoshi don horo
1. Ina so kawai in fara yin motsa jiki a gida. A ina mafi kyau don farawa?
Duba labari mai zuwa wanda zai taimaka muku fahimtar kewayon shirye-shirye:
- Yadda za a rasa nauyi a gida: umarnin mataki zuwa mataki
- Manyan shirye-shirye 30 don masu farawa
- Jagora ga masu horar da lafiyar gida
2. Na kasance ina horo na aan kwanaki, amma yayin da ban lura da sakamako ba. Yaya kwanan nan za a lura cewa na rasa nauyi (a)?
- Muna ba da shawarar kafin fara horo don ɗaukar hoto a cikin kayan wanka da auna ƙarar. Sikeli ba koyaushe yake bayar da sakamako na haƙiƙa ba, muna buƙatar duba ƙimar da ƙimar jiki (yanayinsu da kuma wayonsu).
- A karo na farko bayan farawar horo na iya ma daɗa nauyi saboda gaskiyar cewa tsokoki bayan damuwa sun fara riƙe ruwa (kar a rude ka da ci gaban tsoka!). Kara karantawa game da wannan a cikin labarin: Menene za ku yi idan kun sami nauyi bayan motsa jiki?
- Rashin nauyi ya dogara ba kawai a kan motsa jiki ba, amma abinci mai gina jiki. Kowace rana dole ne ku ciyar da adadin kuzari fiye da yadda kuke cinyewa. Don haka idan kuka ci mafi girma fiye da yadda ake amfani da kuzarin yau da kullun, rasa nauyi zai zama ba zai yuwu ba ko da tare da cikakkiyar lafiya.
- Yawanci, canje-canje masu kyau na farko suna bayyane bayan makonni 2 na horo na yau da kullun. Gwargwadon nauyinku na farko, gwargwadon sakamakon zai zama sananne.
3. Shin sai na rage kiba dan bin tsarin abinci idan na rinka motsa jiki akai-akai?
Tabbas. Motsa jiki yana ba da ƙarin amfani da kalori, ƙarfafa ƙarfin, da haɓaka ƙimar jiki. Amma asarar nauyi da rage kaso mai yawa - magana ce ta iko koyaushe. Idan kun cinye fiye da yini fiye da yadda jikinku zai iya ciyarwa, zaku sami mafi kyau koda da motsa jiki masu ƙarfi.
Misali, yawan cin abinci na adadin kuzari na yau da kullun wanda kuka rasa nauyi adadin kuzari 1500. A matsakaici, awa ɗaya motsa jiki, zaka iya ƙona adadin kuzari 500-600. Dangane da haka, idan kun ci calories 2500 to zaku sami nauyi ba tare da la'akari da motsa jiki ba. Dukan “rarar” za ta je kitse.
4. Ya zama ba za ku iya bin abincin kawai ba kuma motsa jiki zaɓi ne?
Idan kana son rage kiba da inganta lafiyar jiki, sanya shi taushi da na roba, to ana bukatar horo. Gina jiki da ragin nauyi, motsa jiki ya shafi lafiyar jiki. Sabili da haka, mafi kyawun zaɓi don haɓaka sifa shine haɗuwa da motsa jiki na yau da kullun da matsakaicin ƙarfi.
5. Shin dole ne in ƙidaya adadin kuzari don rasa nauyi?
Kara karantawa game da dukkan batutuwan akan kirga adadin kuzari karanta labarin: Countidaya adadin kuzari: duk tambayoyi da amsoshi.
6. Sau nawa a sati kana bukatar ka yi?
Ba mu ba da shawarar yin kwanaki 7 a mako ba, saboda akwai babban haɗarin wuce gona da iri. Idan a karo na farko ku da himma za ku yi kwanaki bakwai a mako, to bayan watanni 1-2 jiki ya yi nauyi. A irin wannan lokacin, da yawa suna jefa horo. Kuna so ba wai kawai ba sakamako na gajeren lokaci, amma kuma shirye don yin aiki a nan gaba? Don haka kula da jikinka kuma kar kaji tsoron ba shi hutu.
Fara tare da horo 5 sau sau ɗaya a makomis: MON-TUE-THU-FRI-rana. Don haka yi aiki makonni 3-4. Idan kunga cewa wannan lodin bai isa ba, to ku ƙara karatun har sau 6 a sati. Akasin haka, idan kun ji cewa kuna buƙatar raguwa, rage azuzuwan sau 4 a mako. Duba kawai abubuwan da kuke ji, babu girke-girke na duniya. Wani da sauri ya rasa sha'awar makaranta, kuma wani akasin haka yana buƙatar lokaci don shiga cikin horo. Wannan mutum ne na daban, amma yawan lodawa daga farko baya taimakawa.
Muna kuma ba ku shawara ku karanta labarin, ƙa'idodin ƙa'idodi waɗanda suka dace da kowane koci: Sau nawa ya kamata in motsa jiki tare da Jillian Michaels?
7. Yaya ake cin abinci kafin da bayan motsa jiki?
An rufe wannan batun dalla-dalla a ɗayan labaranmu: Gina jiki kafin da bayan motsa jiki.
8. Ana son rage kiba bayan haihuwa. Yaushe zan fara horarwa?
A matsayinka na ƙa'ida, fara yana yiwuwa a horar da mafi ƙarancin watanni 2 bayan haihuwa. Game da tiyatar haihuwa, za a iya tsawaita lokacin zuwa watanni 3-4. Daidaiku ya fi kyau tuntuɓi likitan mata. Labarin “cikakken tsarin horarwa bayan haihuwa a gida” zai taimaka muku wajen shirya tsarin horon mutum.
Hakanan yana ba da shawarar ka fahimtar da kanka da shirye-shiryen motsa jiki bayan haihuwar don zaɓan wa kansu mafi kyau aiki.
9. Wane shiri ne zai iya yi yayin ɗaukar ciki?
Yawancin mashahuran masu horarwa sun shirya motsa jiki na musamman wanda zaku iya aiwatarwa yayin daukar ciki. Ina ba da shawara don duba: Fitness a lokacin daukar ciki: mafi kyawun wasan motsa jiki na bidiyo.
10. Ina da yanki mafi matsala - ciki. Yadda za a cire shi kuma don gina latsa?
Cikin daki-daki ga wannan tambayar da aka amsa a cikin labarin: umarnin-mataki-mataki kan yadda za a cire ciki da kumbura latsawa a gida.
11. Wasu daga cikin masu horarwa a cikin gajeren gajeren lokaci a ƙarshen aji. Me za ku iya ba da shawara don alamun shimfiɗa mai inganci bayan motsa jiki?
Mun baku shawarar ganin yadda ake gudanar da atisaye na mikewa da kuma bidiyo mai zuwa don saukarwa:
- Mikewa bayan motsa jiki tare da Olga Saga: bidiyo 4 don ƙwanƙwasawa
- Mikewa bayan motsa jiki: shirye-shirye 20 daga tashar youtube-FitnessBlender
- Darasi na minti 20 akan miƙa kai tsaye tare da Kate Friedrich daga shirin Stretch Max
12. Daga Jillian Michaels yawan horo, da wahalar sanin inda zan fara. Me za ku iya ba da shawara?
Muna da rukunin yanar gizon da aka rubuta bita mai ban mamaki wanda ya amsa wannan tambayar:
- Motsa jiki Jillian Michaels: shirin motsa jiki na watanni 12
- Tare da wane shirin fara Jillian Michaels: zaɓuɓɓuka 7 mafi kyau
13. Nasihar wasu motsa jiki ga mata masu shekaru, kiba da horo na farko.
Muna ba da shawarar ku fara da shirye-shiryen Leslie Sansone: tafiya a gida. Ana samun horo har ma don matakin horo. Hakanan muna da irin waɗannan kyawawan ra'ayoyin na shirye-shiryen bisa ga tafiya:
- Top 10 bidiyo horo kan tafiya
- Motsa jiki 13 don masu farawa bisa tafiya da zama akan kujera daga Lucy Wyndham-karanta
Hakanan ku lura cewa wannan tarin atisayen HASfit masu farawa Motsa jiki HASfit: ga tsofaffi masu rauni da zafi a sassa daban daban na jiki.
14. Shawara duk wani shiri na kawarda breeches da sliming a kafafu?
A cikin yaki da breeches tasiri sosai barnie (ballet) horo. Misali:
- Jikin Balet tare da cutar Leah: ƙirƙirar siriri da siririyar jiki
- The Booty Barre: ingantaccen horon ballet tare da Tracey mallet
Duba ingantaccen zaɓi don aiki kan wuraren matsala a ƙafafu:
- Manyan wasannin motsa jiki mafi kyau na 20 don cinya na waje (ƙananan yanki)
- Manyan motsa jiki na bidiyo 25 mafi kyau don cinyoyin ciki
Hakanan muna ba da shawarar kula da horon plyometric.
15. Ina so in rage kiba kawai a kafafu na (kawai a cikin ciki), yaya zan yi?
Karanta wannan labarin: Yaya ake rasa nauyi a cikin gida a cikin wani ɓangare na jiki?
Hakanan duba tarin motsa jiki:
- 20 motsa jiki don hannu
- 50 motsa jiki don kafafu
- 50 motsa jiki don gindi
- 50 motsa jiki don ciki
16. Ina da matsaloli game da gabobin gwiwa. Bada shawara kan aikin motsa jiki na lafiya.
Duba waɗannan shirye-shiryen:
- Rashin tasirin motsa jiki na motsa jiki daga FitnessBlender don masu farawa ba tare da tsalle ba
- 8 rashin tasirin motsa jiki na motsa jiki daga masu farawa HASfit ba tare da tsalle ba
- Jerin Impananan Tasiri: Motsa jiki mara tasiri mai tasiri daga Kate Frederick
- YOUv2 daga Leandro Carvalho: cardioarancin tasiri ga masu farawa
Hakanan duba motsa jiki bisa ga tafiya, hanyoyin haɗin da aka bayar a sama.
17. Zauna akan abinci mai ƙarancin kalori. Zan iya yin motsa jiki?
Kara karantawa game da wannan a cikin labarin: Gina Jiki a cikin wasanni: duk gaskiya game da abinci da dacewa.
18. Wane irin bidiyo ne aka fassara zuwa yaren Rasha?
Don amsa wannan tambayar muna ba da shawarar ku karanta bita: Mafi kyawun motsa jiki don raunin nauyi, wanda aka fassara zuwa harshen Rashanci ko don ganin masu horarwa cikin Rashanci.
19. Shawara kan horo tare da tsallen tsallen. Ina zaune a cikin gida mai damun makwabta.
Nayi muku nasiha da ku kula da Pilates, motsa jiki na rawa (mashin motsa jiki) da kuma ikon shirin, inda aka fi bada karfi akan atisaye tare da dumbbells:
- Manyan bidiyo 10 daga Pilates don yi a gida
- Babban wasan motsa jiki mafi kyau don kyakkyawa da kyakkyawa
- Impactananan tasirin motsa jiki daga Natalya Papusoi
- Trainingarfin ƙarfin Totalarfin jiki tare da dumbbells cikakken jiki daga FitnessBlender
- Horar da karfi ga dukkan jiki a gida daga HASfit
20. Shin zai yuwu ayi atisaye a cikin mahimman kwanaki?
Idan kun ji rashin jin daɗi yayin yin motsa jiki a lokacin jinin haila, zai fi kyau ku tsallake aikin motsa jiki a kwanakin nan. Babu wani abu da ba daidai ba tare da ƙaramin hutu a can. Yin ta cikin ciwo a kowane hali ba zai yiwu ba. Idan kun ji abu ne mai yiwuwa a wannan lokacin yin yoga mai annashuwa ko mikewa.
21. Bana bukatar in rage kiba, kadan kawai in cire kitsen ciki (ko Akasin haka, kitse a kwankwaso). Me za ku ba da shawara?
Kafin ka zaɓi shirin horo, ina baka shawara ka karanta waɗannan labarai masu zuwa:
- Ta yaya za a rasa nauyi a cikin gida a wani bangare na jiki?
- Yadda za a ƙarfafa tsokoki da ƙarfafa jiki a gida: ƙa'idodi na asali
22. Yi tare da Jillian Michaels. Yaya mafi kyau don gina abincin lokacin horo?
Ba da shawarar ka fara kirga adadin kuzari da ƙa'idodi na furotin, carbohydrates da mai. Za a iya ganin tsarin cin abincin samfurin a cikin labarin: Powarfafa ta hanyar horo tare da Jillian Michaels: kwarewar mutum ta rasa nauyi.
23. Ina son fara horon ballet, amma ban san ta inda zan fara ba?
A wannan lokacin mun shirya muku shirin motsa jiki domin ku. An bayyana shi a cikin labarin: Wasan motsa jiki: shirye-shiryen motsa jiki don farawa, matsakaici da matakin ci gaba.
Har ila yau karanta:
- Ra'ayoyi kan shirin Jikin Jiki tare da cutar Leah daga masu karatu Elena
- Mary Helen Bowers: nazari da ra'ayoyi game da horarwa daga mai sa hannun mu Christine
24. Nasiha game da motsa jiki don yawan tsoka.
Lura da wadannan:
- P90X tare da Tony Horton: shirin wuta don gidanku
- Motsa jiki daga Hasfit tsoka + shirin horo na kwanaki 30!
- Xarfafa trainingarfin Bodyarfin Bodyarfin Jiki
- Rayuwa don Kasawa: gina ƙwayoyin tsoka tare da shirin ƙarfin haɗin gwiwa
Don bukatar ci gaban tsoka rarar adadin kuzari da isasshen furotin a cikin abinci. A lokaci guda don rasa nauyi da haɓaka ƙwayar tsoka ba zai yiwu ba.
25. Ina da matsalar gwiwoyi, ba zan iya tsugunawa da yin huhu ba. Faɗa mani motsa jiki na kafafu a harkata.
Duba:
- Manyan bidiyo 20 a youtube don cinyoyi da gindi ba tare da huhu ba, tsugune da tsalle. Lafiya ga gwiwoyi!
- Ayyukan ƙananan tasiri na 18 don cinyoyi da gindi daga FitnessBlender
- Top 10 gajere na ƙananan tasirin motsa jiki don kafafu daga Blogilates
26. Kuna da zaɓen motsa jiki tare da ƙwallon ƙwal, tef na roba, ƙwallon magani, igiyar tsalle?
Duba cikakken bayanin mu: Kayan aikin motsa jiki na gida. Saboda labarai akan gidan yanar gizon akai-akai, ɓangaren zai sake cikawa. A halin yanzu, kalli nau'ikan kayan motsa jiki masu zuwa tare da tarin atisaye da bidiyo:
- Fitness na roba band
- Kwallan kafa
- Tubular mai fadada
- na roba band
- Weight
- Mataki-up dandamali
- Kwalejin Medicine
- Jirgin sama
- Ringi don Pilates
27. Ba da shawara kusan jadawalin horo don asarar nauyi na mako guda don yin aiki da tsokoki na dukkan jiki da zuciya.
Za'a iya samun zaɓuɓɓuka daban-daban, amma, misali, zaka iya bin wannan horo:
- PN: horar da dukkan jiki
- TUES: bugun zuciya
- CP: horo sama da ciki
- THU: horar da dukkan jiki
- FRI: bugun zuciya
- SB: horo ƙasa
- Lahadi: yoga / mikewa
28. Shin zai yiwu a rasa nauyi tare da Shaun T, Jillian Michaels, Jeanette Jenkins, kuma wanene ya fi kyau?
Bari kawai mu ce, tare da abinci a cikin rashi caloric da motsa jiki na yau da kullun - kar a rasa nauyi ba zai yuwu ba. Ilimin lissafi ne. Idan babu sakamako, to akwai kuskure, kuma da alama suna kan mulki. Ko dai ku ci sama da al'ada, sannan kuma kuna buƙatar sake tunani game da abincinku. Ko dai ku iyakance kanku ma (ku ci ƙananan ƙananan ƙwayoyin kuzari) wanda kuma zai iya rage aikin rage nauyi.
Kowane koci da kowane shiri ta yadda suke tasiri. Zaɓi waɗancan wasannin motsa jiki waɗanda suka dace kuma sun yi muku kira da kaina. Kada ku ji tsoron gwadawa da gwaji a cikin neman cikakkun shirye-shiryen motsa jiki don kansu.
29. Bayar da shawarar kowane motsa jiki daga damuwa da gajiya a baya?
Kyakkyawan zaɓi na horo irin wannan shirin shine Olga Saga: Manyan bidiyo 15 daga ciwon baya da kuma gyara kashin baya. Tabbatar ganin zaɓin ayyukanmu: Ayyukan Top-30 daga ƙananan ciwon baya.
Hakanan zaka iya yin yoga, wanda ke taimakawa don magance wannan matsalar: 3 Week Yoga Retreat: yoga saita don masu farawa daga Beachbody.
30. Wane horo zan zaba, idan ina da rashin lafiya na yau da kullun / rauni / dawowa daga tiyata / ciwo da rashin jin daɗi bayan ko yayin motsa jiki.
Ina ba ku shawara da ku riƙa tuntuɓar likitanku koyaushe game da yiwuwar horarwa game da batunku. Kar a ba wa kanka magani kuma kada ka nemi amsa a Intanet, kuma ya fi kyau ka nemi likita.