Don rage nauyi, ƙarfafa tsokoki da kawar da kitse mai yawa ba lallai ba ne koyaushe ziyarci dakin motsa jiki. Don samun jikinka cikin cikakkiyar sifa mai yuwuwa kuma a cikin gida. Bada aikin motsa jiki na gida ga girlsan mata tare da shirin atisaye da nasihu don motsa jiki don rage nauyi mai nauyi.
Kuma idan kuna tunanin horo yana buƙatar biyan kuɗi zuwa ƙungiyar motsa jiki ko kayan aiki masu tsada, ba haka bane. Don horar da ku yadda ya kamata a gida tare da kayan aiki kaɗan.
Horar da gida don 'yan mata: fasali
Shirin motsa jiki na mata wanda aka bayar a ƙasa shine zaɓi mafi kyau ga waɗanda suke son fara horo a gida. Koyaya, waɗannan darussan zasu zama masu amfani ba kawai ga waɗanda suke son raunin nauyi ba, har ma ga waɗanda kawai suke son tsayawa kan tsarin rayuwa mai kyau. Akwai karatuttuka da yawa game da fa'idar motsa jiki na yau da kullun: wannan ya shafi inganta tsarin zuciya da jijiyoyin jini da rage haɗarin aukuwar baƙin ciki, da rigakafin cututtuka irin su ciwon sukari, kansar da bugun jini.
Ko da an loda maka aiki da lamuran iyali, mintuna 30 don dacewa sau da yawa a mako na iya zama koyaushe. Musamman idan kun shirya motsa jiki mai tasiri a gida. Idan kuna tunanin horarwa gida don 'yan mata karamin motsa jiki ne, gwada shirinmu na motsa jiki don rage nauyi da sautin tsokoki na duka jiki kuma sami jiki mai laushi da laushi.
Me yasa yakamata ku kula da lafiyar gida? Menene fa'ida da rashin horo a gida ga girlsan mata idan aka kwatanta da ziyartar ƙungiyar motsa jiki?
Amfanin horo a gida:
- Kuna adana lokaci a kan hanyar zuwa zauren wasanni.
- Babu buƙatar daidaitawa zuwa jadawalin kulab ɗin motsa jiki.
- Kuna adana kuɗi akan siyan biyan kuɗi.
- Don sa mutum cikin nutsuwa a hankali, babu wanda ke kallonku kuma baya haifar da damuwa.
- Ba kwa buƙatar sayan tufafin motsa jiki na musamman, kuna iya yin t-shirt na gida da gajeren wando.
- Ga yara mata kanan horo kan hutun haihuwa a gida shine kadai mafita, idan ba tare da wanda za'a bar yaron ba.
- Yawancin shirye-shiryen bidiyo da aka gama na yau da kullun suna yin aikin motsa jiki na 'yan mata yana da banbanci da tasiri.
- Za ku sami shawa mai kyau ko wanka tare da duk kayan haɗin da ake buƙata.
- Zaka iya yi da sassafe kafin aiki ko yamma da yamma bayan aiki.
Fursunoni na horo a gida:
- Babu kocin da zai samar da dabarun adawar.
- A gida akwai kayan aiki iri-iri kuma dole ne a sayi ƙarin kayan aiki.
- Kuna buƙatar la'akari da yin saiti na motsa jiki ko neman tsarin da ya dace.
- Don horo a gida, yara mata suna buƙatar samun kwarin gwiwa don motsa jiki, babu wani “podpisyvat” gefe da zaiyi.
- A gida da yawa abubuwan shagala waɗanda zasu iya lalata motsa jiki: gida, iyali, buƙatar kulawa, sha'awar shakatawa ko hawan Intanet, da sauransu.
Koyaya, dacewa da kwanciyar hankali na motsa jiki na gida sunfi ƙananan jerin abubuwan fursunoni. Abin da kawai kuke buƙata don motsa jiki a gida shine yin ƙaramin fili na fili a cikin gidan, don ware minti 30-60 don shirin darasi na motsa jiki da fara motsa jiki.
Kayan aiki don horo a gida
Don rage nauyi da sautin jiki zaka iya yi a gida ba tare da ƙarin kayan aiki ba. Motsa jiki na motsa jiki yana baka motsa jiki mai kyau kuma yana taimakawa aiki na tsokoki da kuma hanzarta aikin rage nauyi. Koyaya, don bgame daLisa bambancin horo, yana da kyawawa aƙalla dumbbells: suna da amfani musamman yayin yin atisayen ƙarfi. Baya ga dumbbells, kuna iya buƙatar kujera, gado ko teburin gado don wasu motsa jiki, wanda ke buƙatar tallafi.
Idan kuna da wasu ƙarin kayan aiki a gida ko kuna da damar siyan shi, to wannan zai taimaka muku ku bambanta darussan da haɓaka tasirin horon. Koyaya, dumbbell shine kayan aiki mafi mahimmanci, wanda zai isa ga cikakken motsa jiki a gida ga girlsan mata. Hakanan ana so a sami kilishi ko tabarma a ƙasa idan kana da bene mai wuya ko sanyi.
Abin da kaya za a iya saya:
- Nauyin nauyi: kayan asali, wanda ba tare da tsada ba, ba ƙarfin horo na gida.
- Fitness roba band: mafi shaharar kayan aiki a cikin 'yan kwanan nan, manufa don cinyoyi da gindi.
- Mat: kayan aiki masu mahimmanci waɗanda ake buƙata don kusan duk horo a gida.
- Fitball: ƙwallo mai zagaye don motsa jiki na ciki da ci gaban tsokoki na karfafa ciki.
- Tubular expander: manufa don horar da makamai, kafadu da baya.
- Tef na roba: yana da matukar amfani ga motsa jiki da kuma miƙawa.
- Abin tausa don murmurewar tsoka bayan motsa jiki mai wahala da tausa kai.
- TRX: horarwa kan aiki a gida.
Idan kana da ellipsoid, na'urar motsa jiki ko mai koyar da keke, ana iya amfani dasu sosai don motsa jiki na cardio. Amma idan ba lallai bane ku sayi kayan motsa jiki ba lallai bane. Cardio zaka iya yi ba tare da ƙarin kayan aiki ba, tare da nauyin jikinsa.
TOP 30 mafi kyawun motsa jiki don duka matakan
Don haka, don motsa jiki na motsa jiki da horo na aiki don sautin jikin da zaku iya yi ba tare da ƙarin kayan aiki ba, tare da nauyin jikinsa. Don ƙarfin horo zaku buƙaci dumbbells daga 1 kilogiram zuwa 10 kilogiram gwargwadon damar ku da burin ku.
Idan kuna shirin horarwa a gida, zai fi kyau ku sayo dumbbells masu ruɗuwa:
Aikin gida don 'yan mata: dokoki
1. Koyaushe kowane motsa jiki ya kamata ya fara da dumi (minti 7-10) kuma ya gama tare da mikewa (mintina 5-7). Wannan ƙa'idar doka ce wacce koyaushe zaku tuna. Duba ayyukan mu na dumi da mikewa:
- Dumi-dalla kafin motsa jiki: shirin motsa jiki +
- Mikewa bayan motsa jiki: shirin motsa jiki +
2. Kada a motsa jiki a cikken ciki. Ya kamata horo ya fara tsakanin awanni 1-2 bayan cin abincin ƙarshe.
3. Don awanni 1.5-2 kafin motsa jiki, zaka iya samun cikakken abinci. Idan wannan bazai yiwu ba, sa'annan kuyi karamin abun ci na carbohydrate mintuna 45-60 kafin darasin. Mintuna 30 bayan motsa jiki ya fi kyau cin ƙananan rabo daga furotin + carbohydrate (alal misali, 100 g na cuku gida + Apple ko furotin whey 1 tare da madara). Amma slimming mafi mahimmanci, ba abin da kuke ci ba kafin da bayan motsa jiki da kuma yadda kuke cin abinci tsawon yini.
4. A cikin asarar nauyi 80% na nasara ya dogara da abinci mai gina jiki. Idan kun cinye adadin kuzari fiye da yadda jikin ku zai iya ciyarwa, koda motsa jiki na yau da kullun bazai haifar da ku ga burin ba. Don masu farawa, zaku iya fara cin abinci mai ƙoshin lafiya ko fara ƙididdigar adadin kuzari.
Ingantaccen abinci mai gina jiki: yadda zaka fara mataki zuwa mataki
5. Zaku iya horarwa da safe a kan komai a ciki. Aji ba zai shafi aikin rage nauyi ba, don haka zaɓi sa'o'in safe, kawai idan kuna jin daɗin aikatawa bayan kun farka. Za'a iya ɗaukar karin kumallo a cikin minti 30 bayan aji, zai fi dacewa furotin + carbs.
6. Kar ka manta da shan ruwa. Sha gilashin ruwa na minti 20-30 kafin horo da gilashi daya ko biyu na ruwa bayan aikinku. A lokacin aji, sha kowane minti 10, shan SIan SIPS.
7. Tabbatar da yin atisaye a cikin sneakers, kar a cutar da haɗin ƙafafun. Hakanan sanya rigar mama don kula da nono da tufafi masu kyau da aka yi da kayan gargajiya, wanda baya hana motsi. Idan kuna yin yoga, Pilates ko yin atisayen shakatawa a ƙasa, to takalma ba lallai bane.
Manyan takalmi masu gudu 20 na mata don dacewa
8. Bai kamata a yi lodi da horo ba, karon farko ya isa ayi sau 3 a sati tsawon minti 30. Kuna iya ƙara tsawon lokaci da yawan lokutan zama: sau 4-5 a mako na mintina 45, idan kuna son haɓaka sakamakon.
9. Muna baka shawara da kayi amfani da na'urar motsa jiki don lura da bugun zuciya, kula da asara mai nauyi da kuma kirga adadin kuzari da aka kona yayin motsa jiki.
10. Idan kana son rage kiba da kona kitse, a yayin kara karfi, yi amfani da dumbbells masu nauyin nauyi na kilogiram 1-3. Idan kana son kawo tsokoki ka karfafa su, yi amfani da dumbbells 4-7 na jikin sama da kuma 5-10 kilogiram na kasan.
11. Kar a manta da numfashi yayin motsa jiki a gida. Don tilasta fitar da iska mai zurfi ta hanci, numfashi mai daɗi a cikin bakinka. Ba shi yiwuwa a riƙe numfashinku lokacin yin atisaye.
12. Don shiga shirye-shiryen da aka tsara suna buƙatar aƙalla watanni 1.5-2 yayin haɓaka lokacin motsa jiki da haɓaka nauyin dumbbells. Sannan zaku iya canza shirin, rikitar da motsa jiki ko ƙara nauyi.
13. Idan kanaso ka rage kiba da sauri, yi qoqari ka qara motsa jiki gaba daya da rana: tafiya ko ayyukan waje.
14. Bayan kun cimma nasarar da kuke so, kuna buƙatar ci gaba da dacewa na yau da kullun idan kuna son ci gaba da dacewa.
15. Idan kuna da matsaloli na baya, zai fi kyau ku rage motsa jikin da akeyi a bayanku, kuna maye gurbinsu da katako da kuma bambancin girman jini:
Motsa jiki don 'yan mata: shirin motsa jiki
Muna ba ku 4 shirye shiryen motsa jikihakan zai taimaka maka ka rasa nauyi ko kawo tsokoki cikin yanayi dangane da burin ka:
- Aikin gida don rage nauyi ga masu farawa da kuma mutanen da ke da babban kiba
- Aikin gida don asarar nauyi da ƙona mai
- Aikin gida don sautin tsoka da rage ƙiba ta jiki
- Horar da ƙarfi a gida don ƙarfafa tsokoki da saitin ƙwayar tsoka.
Kowane bambance-bambancen yana gabatar da shirin atisaye don dukkan jiki tsawon kwana 3. Kuna iya yin sau 3 a mako ko fiye da haka, kawai yin aikin motsa jiki guda 3 tare.
Motsa jiki a gida don masu farawa
Idan kuna neman aikin motsa jiki na gida don girlsan matan da suka fara dacewa ko kuma suke da babban nauyi, muna ba ku tsarin motsa jiki mai sauƙi don masu farawa. Ya ƙunshi ƙananan tasirin cardio da ƙarfin motsa jiki ba tare da kayan aiki ba. Motsa jiki sau 3 a sati na tsawon minti 20-30 na tsawon watanni 1-2 sannan motsawa zuwa wani hadadden shiri kuma a hankali zaku motsa motsa jiki sosai.
Shirye-shiryen motsa jiki don masu farawa: shirin motsa jiki + shirin
Don horo muna amfani da da'irar: kowane motsa jiki da aka yi na dakika 30 + sakan 30 sai ya huta sannan ya wuce zuwa motsa jiki na gaba. Bayan ƙarshen zagaye muna tsayawa na mintina 2 kuma sake fara da'irar daga motsa jiki na farko. Maimaita motsa jiki a cikin zagaye 3 (don masu farawa, zaku iya yin da'ira 1-2, koma zuwa lafiyar ku). Idan an gudanar da aikin a bangarorin biyu, to sai a yi sakan 30, na farko a gefe ɗaya sannan da sakan 30 a ɗaya. Kowane gwiwa zai dauke ka kamar minti 7-8.
Day 1
1. Dambe
2. Daga kafa (a bangarorin biyu)
3. Tsayayyen madauri (zaka iya durkusawa)
4. Skaters
5. Kafa yana daga cikin gada
6. Shafar duwawun kafa
Day 2
1. kneesaga gwiwoyi zuwa kirji
2. Ninka-squat
3. "Mafarautan kare"
4. Kiwo hannu da kafa
5. Kawo kwankwason kwankwaso (a bangarorin biyu)
6. Keke
Day 3
1. lifaga ƙafa
2. Zafafan kafafu a sashin sabanin sashi
3. Lingral lunge (a garesu)
4. Yin tafiya tare da hannayen kiwo da zahlest Shin
5. liftaga ƙafa a gefen ƙafafu huɗu (a garesu)
6. Rasha karkatarwa
Aikin gida don asarar nauyi da ƙona mai
Idan kuna neman aikin motsa jiki na gida don girlsan mata waɗanda suke son rage kiba kuma suna da ƙarancin ƙwarewar ƙwarewa, muna ba ku hadaddun motsa jiki don ƙona kitse bisa ga motsa jiki da motsa jiki don sautin tsokoki. A wannan yanayin, wasan motsa jiki na gida ba kwa buƙatar ƙarin kayan aiki.
Domin azuzuwan sake amfani da da'irar: kowane motsa jiki ana yin shi na dakika 40 + sakan 20 hutawa sannan a ci gaba zuwa motsa jiki na gaba. Bayan ƙarshen zagaye muna tsayawa na mintina 1-2 kuma zamu sake fara da'irar tare da motsa jiki na farko. Maimaita motsa jiki 3-4 da'irar (kuna so ku fara yin da'ira 1-2, koma zuwa lafiyar ku). Idan aikin an yi shi a bangarorin biyu, yana gudana da farko ta hanya guda sannan kuma wani. Kowane gwiwa zai dauke ka minti 8.
Day 1
1. Gudu tare da daga gwiwa mai karfi
2. Tafiya huhu gaba
3. Tashin hannu a madauri
4. Jirgin sama
5. liftaga ƙafa zuwa gefe (a garesu)
6. Twist to side plank (a garesu)
Day 2
1. Tsalle hannaye da kafafu ke kiwo
2. Bulgarian lunge (a ɓangarorin biyu)
3. Superman
4. Gudun A kwance
5. Babban kafa (a garesu)
6. Twists a cikin madauri
Day 3
1. Tsalle a gefe
2. Tashi daga kujera tare da daga kafa (a garesu)
3. Dan wasan ninkaya
4. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa
5. legsaga ƙafafu sama (a garesu)
6. - Shafar madaurin kafada
Aikin gida don sautin tsoka da rage ƙiba ta jiki
Idan kuna neman motsa jiki na gida don girlsan mata waɗanda basu da kiba, amma ina so in kawo jiki a cikin sauti, muna ba ku saitin motsa jiki don ƙarfafa tsokoki da rage ƙiba. Ba kamar zane na baya ba, da'irar ta ƙunshi motsa jiki guda ɗaya kawai, sauran atisayen ana nufin sautin tsokoki da kawar da yankuna masu matsala. Kuna buƙatar dumbbells 2-5 kg
Motsa jiki mai kama da zagaye Robin: kowane motsa jiki ana yin shi na dakika 40 + sakan 20 hutawa sannan a ci gaba zuwa motsa jiki na gaba. Bayan ƙarshen zagaye muna tsayawa na mintina 1-2 kuma zamu sake fara da'irar tare da motsa jiki na farko. Maimaita motsa jiki 3-4 da'irar (kuna so ku fara yin da'ira 1-2, koma zuwa lafiyar ku). Idan aikin an yi shi a bangarorin biyu, yana gudana da farko ta hanya guda sannan kuma wani. Kowane gwiwa zai dauke ka kamar minti 7-8.
Day 1
1. Sumo tsugunne tare da dumbbell
2. Jawo dumbbells a mashaya
3. squats tare da tsalle
4. Pushups (a kan gwiwoyi)
Kara karantawa: Yadda ake koyon yin UPS?
5. Lunges a cikin da'irar (a garesu)
6. Murgudawa biyu
Day 2
1. Falo a wuri (a garesu)
2. Hannuwan hannu tare da dumbbells a gangara
3. Burfi
4. Tsugunawa tare da safa safa
5. Shelf Spiderman
6. karkatarwa zuwa gefe guda (a bangarorin biyu)
Day 3
1. Hankali huhu (tare da dumbbells)
2. Allon gefe (a garesu)
3. Tsalle cikin shimfida mai fadi
4. Lingral lunge (a garesu)
5. Koma turawa baya
6. Almakashi
Horar da ƙarfi a gida don ƙarfafa tsokoki da haɓaka ƙarfi
Idan kana son karfafa tsokoki, bunkasa karfi da inganta tsarin jiki, ba ka horo mai karfi ga 'yan mata a gida. Shirin ya haɗa da ƙarfin ƙarfafawa tare da dumbbells. Yi motsa jiki specifiedayyadadden adadin saiti da reps (misali, 4 × 10-12 don 4 set na 10-12 reps). Tsakanin saiti ya huta sakan 30-60 tsakanin motsa jiki ya huta mintuna 2-3.
Shirye-shiryen ƙarfin ƙarfi: motsa jiki + shirin
Idan kuna son yin aiki da kyau akan tsokoki, nauyin dumbbells ɗin da kuke buƙatar ɗauka wannan zuwa sabon sabuntawa a cikin tsarin an gudanar da shi a mafi girman damuwa (daga kilogiram 5 zuwa sama). Idan kuna da dumbbells kawai, to kuyi bonyawancin maimaitawa da yawa (misali, 15-20 maimaitawa), amma a wannan yanayin, horarwar ba ƙarfi da gyrosigma bane.
Domin daban-daban motsa jiki bukatar daban-daban nauyi dumbbells. Don horar da ƙananan ƙwayoyin tsoka (hannaye, kafaɗu, kirji) dumbbells masu nauyin buƙata ƙasa da haka. Don horar da manyan ƙwayoyin tsoka (baya, ƙafafu) ya kamata su ɗauki ƙarin nauyi. Jaddada cewa ci gaban tsoka yana buƙatar nauyi mai yawa da rarar kalori. Amma don inganta ingancin jiki da karamin tsauri isa dumbbells 10 kilogiram da horo na yau da kullun.
Day 1
1. Turawa (daga gwiwoyi): 3 × 10-12
2. Nutsuwa tare da dumbbells: 4 × 10-12
3. Dumbbell benci latsa don kirji: 3 × 12-15
4. Hankalin huhu na gaba: 4 × 8-10 (kowace kafa)
5. Bench latsa don triceps: 3 × 12-15
6. Shafar kafafu: 4 × 15-20
Day 2
1. Tunkuɗa dumbbells a cikin gangaren baya: 5 × 10-12
2. Kashewar matattu: 4 × 10-12
3. Laga hannaye akan biceps: 3 × 12-15
4. Nunin gefe: 4 × 8-10 (kowace kafa)
5. Dumbbell benci latsa don kafadu: 3 × 12-15
6. Kafa ya daga: 4 × 15-20
Day 3
1. Baya turawa: 3 × 10-12
2. Sumo squat tare da dumbbell: 4 × 10-12
3. Hankalin baya: 4 × 8-10 (kowace kafa)
4. daga dumbbells zuwa kafaɗun kirji: 3 × 12-15
5. Hannun hannaye tare da dumbbell yayin kwanciya don kirji: 3 × 12-15
6. Tafiya a cikin mashaya: 2 × 10-15 (kowane gefe)
Ma gifs godiya ga tashoshin youtube: mfit, Linda Woldridge, shortcircuits_fitness, Live Fit Girl, nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Woldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
Idan kanaso kayi akan aikin motsa jiki na bidiyo kuma sanya shirin motsa jiki, to duba:
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyau
Idan kana son kari wannan motsa jiki tare da sauran motsa jiki, zaka ga:
- Manyan ayyuka 50 na ciki mai laushi
- Manyan ayyuka 50 na siririn ƙafafu
- Manyan ayyuka 50 na duwawun gindi
- Manyan ayyuka 20 na siririn makamai
Mata da yawa sun yi imanin cewa horar da gida don 'yan mata ba shi da amfani dangane da rage kiba da kawar da nauyin da ya wuce kima. Koyaya, idan da ƙwarewar gina kasuwanci, horar da ku koyaushe kuma kar ku ba kanku damar hutu, da sauri zaku iya samun kyakkyawan yanayi koda a gida ne.
Don masu farawa, slimming