Ci gaban shafin ba zai yiwu ba tare da ku, ku masu karatu. Muna ci gaba da sake cika sashen “Ra'ayoyin”, kuma a yau nasarorin da suka samu da kuma raba su da mai karatunmu na yau da kullun, Julia. A tsawon shekaru Julia ta gudanar don inganta fasalinsa, don haɓaka ƙarfin jiki, don sake gina tsarin abinci da canje-canje na rayuwa.
Kowane mutum na da nasa hanyar inganta jiki, amma kwarewar wasu na iya zama da amfani ƙwarai don samun sabon ilimi da ƙarin himma. Muna matukar godiya ga Yulia game da abin da ta yarda kuma aka tura don ba da cikakkun amsoshi ga manyan tambayoyin da suka shafi lahani da nauyin motsa jiki na gida:
- Har yaushe kuke motsa jiki a gida? Shin kun sanya burin ku don rasa nauyi / inganta fasali? Idan haka ne, wane sakamako kuka samu a wannan lokacin?
- Ina horo a gida kadan a shekara. Tabbatacce ya ƙara ƙarfi da juriya, daidaitawa, kuzari. Ingantaccen ƙasa don yin amfani da ƙarfi. Makasudin shine rasa nauyi gami da, ba shakka. Anan har yanzu ina kan aiwatarda cimma buri 🙂
- Shin kun yi amfani da wasanni ko dacewa? Me yasa kuka zaɓi horo a gida?
- Na yi abubuwan da ba na zabi ba: rawa, wasan kokawa, har ma na je kulob din motsa jiki don darussan rukuni. Na yi aiki akai-akai, Ba na son ɓatar da lokaci a kan hanya da kuma ado a cikin zauren. Bayan haka, Dole ne in daidaita zuwa jadawalin kuma gabaɗaya ya dogara da ƙungiyar. Ina da wata karamar matsala a bayan ta kuma da zarar na yi kokarin nemo wasu darussan kan layi akan Pilates. Nan da nan, ya zo da yawa shirye-shirye daban-daban don kowane horo a gida. Ina son cewa zaman horo a takaice (rabin awa) kuma ba a buƙatar kayan aiki na musamman.
- Me za ku ce game da abinci mai gina jiki? Shin kun bi tsarin abinci ko wasu ƙa'idodin abinci mai gina jiki? Shin yakamata ku canza halayenku bayan kun fara wasanni?
- Tambayar iko ita ce mafi tsauri 🙂 Na kasance ina ƙoƙarin Skive da kuma samun ƙarin motsa jiki fiye da ku don sarrafa ikon, amma sai na karɓi wajibcin ƙoshin lafiya da ƙidayar kbzhu. Duk da haka akwai takaici da mamaye abubuwan da suke so da so, amma na ga wasu ci gaba, galibi suna ƙoƙari su daidaita bdim kuma ba barin hanyar calori ba. Babban nasara shine yanzu zaku iya cin abinci mai ɗanɗano, idan kun ji cewa kun ciyar. A gare ni mataki ne mai matukar wahala.
- Da wane shiri kuka fara? Shin akwai wasu matsaloli ko damuwa a karon farko, lokacin da na fara yi?
- Kamar mutane da yawa, na fara da Jillian Michaels “Slim adadi na kwanaki 30”. Matsalar ita ce wasan motsa jiki ya yi nauyi sosai. Yanzu abin dariya ne a tuna :) Amma rabin sa'a na irin wannan koyarwar a kowace rana karamin farashi ne kuma na wuce karatun ba tare da rata ba.
- Wane irin wasan motsa jiki na gida kuka gwada? Shin kuna da wasu shirye-shiryen da kuka fi so ko masu horarwa? Waɗanne shirye-shirye za ku ba da shawara ga masu karatu?
- Na shiga cikin kusan dukkanin shirye-shiryen Jillian Michaels. An wuce shirin tare da Michelle Dasua, Autumn Calabrese. Yayi ƙoƙarin gwada wasu ajujuwa a Sean Ti, Bob Harper, Kate Frederick, injinan gandun daji, yanzu ba a tuna da su. Abu daya da za mu ba da shawarar yana da wahala - duk muna da iyawa da buƙatu daban-daban, amma don masu farawa koyaushe ina ba da shawarar kula da shirye-shirye Jillian Michaels. Na karshen, Ina matukar son shirin 21 Day Fix Extreme tare da Autumn Calabrese. Na yi shi har ma fiye da makonni uku, wanda aka tsara shi. Kuma cardio daga 21 Day Gyara da tabbaci ya ɗauki wurin motsa jiki na safe. Yanzu ina so in bar motsa jiki na motsa jiki da safe da maraice zuwa aikin barnie Tracey mallet da Leah Disease.
- Shin akwai wasu shirye-shiryen da basuda tasiri ko kuma basu dace da kai ba ga wasu dalilai?
- Na ɗan yi baƙin ciki game da nauyin Michelle Dasua a cikin shirye-shiryenta kamar na mai da hankali kan abubuwan da ba daidai ba. Hakanan lokuta daban daban daga masu horarwa daban-daban wanda ba'a kusanceni ba saboda dalilai daban-daban: wasan motsa jiki mai matukar wahala Bob Harper ko kuma gajiyar zuciya mai gajiya Janet Jenkins, misali.
- Kun fi son ingantaccen shiri wanda tuni yana da tsarin horo, ko kuna iya yin / haɗa azuzuwan yadda ya ga dama? Idan kuna yin hadaddun, shin hakan yana taimakawa sauran horo don inganta ƙwarewar ku?
- Na fi so shirin gamawa, amma ya dace cikakke haduwa ba sosai. Bugu da ƙari, menene wannan shirin, idan akwai kawai makonni 3-4 kawai :) zuwa ƙarshen shirin dole ne mu ƙara ɗawainiyar wasu azuzuwan ko yin motsa jiki sau biyu daga shirin. Wasu lokuta ba shi yiwuwa a kiyaye jadawalin motsa jiki kuma dole a maye gurbin su da wasu ayyukan. Da kyau, boring wani lokacin yakan zama wani abu don ɓoyewa. To, kalli wannan sabon don yi. A cikin wannan rukunin yanar gizonku yana da matukar taimako, na gode.
- Shin kun shirya wani takamaiman horo na watanni masu zuwa? Ko kuma akwai wasu shirye-shiryen da kuka shirya gwadawa a nan gaba?
- Haka ne, idan wasan motsa jiki na Bernie ba zai so shi ko ya gundura ba, zan gwada Tracy Anderson “Ipcentric” Les mills “Jikin fada” Shaun T “Cize”, chalene Johnson na “ChaLEAN Extreme”. Duk da yake wannan shine mafi ban sha'awa a gare ni daga abin da na gani akan gidan yanar gizon.
- Shin kun iya progressirovanii cikin jimiri / ƙarfin horo? Shin akwai wasu canje-canje masu mahimmanci a wannan girmamawar idan muka kwatanta kanmu a farkon dacewa da yanzu?
- Ina ƙoƙari in zuga mahaifiyata ta yi tare da Gillian, mafi sauƙin motsa jiki. Ta yi korafi game da wahalar, kuma na tuna cewa ni ma, na kasance da wahala, amma yanzu waɗannan “ƙididdigar biyu, kyaututtuka uku” suna haifar da murmushi smile “Babu wuraren matsala” tare da Jillian Michaels, Na ɗauki nauyin aikinku (2-5kgg ), kuma da wuri da fam uku, yana da wuya a ta da :) Na yi farin cikin sanin wadannan canje-canje. Yanzu sanya sandar kwance a gida, zasu sami damar wucewa ta cikin shirin inda ake buƙatar aikin aiki. Ina fata in koyi kamawa
- Ta yaya kuke la'akari, menene har yanzu kuna buƙatar aiki akan kanku? A kowane bangare na horo kuna tsammanin ci gaba daga gare ku?
- Tabbas wani lokacin nakan cika shi da himma cikin horo, lokacin da ya zama dole a maida hankali kan abinci. Saboda wannan sau biyu ya tafi aiki fiye da kima kuma ya daina karatu a General. Yanzu gwada aiki da shi, amma halaye na cin abinci sunfi hankali fiye da horo, sai dai kash. A bangaren horarwa, ina ganin ya kamata mu kula da hannaye saboda katako da turawa a cikin duk bambancin sune wadanda ba a kaunar motsa jikina.
- Menene manyan nasihohi guda uku da zaku baiwa wadanda suka fara samun horo a gida?
- Kada ku sanya maƙasudi kawai don rasa nauyi - zai yi mummunan tasiri ga dalili a ƙarshe.
- Yi nazari a kai a kai - ya fi kyau a samu motsa jiki / gajere, amma kowace rana.
- Koyi jin jikinku kuma ku zama abokai dashi. Fatan alheri ga duk sabon shiga 🙂
Muna sake gode muku Julia saboda abin da ta yarda ta amsa tambayoyin da suka fi damuwa game da motsa jiki da motsa jiki. Idan kuna da tambayoyi ga Julia, zaku iya tambayar su a cikin maganganun da ke ƙasa.
Amma idan kuna son raba labarinku na rashin nauyi, yi mana imel a info@sabar.ru.
Duba kuma: Motsa jiki labarin asarar nauyi bayan bayarwa daga mai karatun mu Elena.