Matakan matakala

Zama a cikin birni, galibi muna amfani da sufuri kuma ba mu sami lokacin zuwa kulab ɗin motsa jiki. Koyaya, kowane ɗayanmu yana da babbar dama don ciyarwa daga 540 zuwa 750 kcal a kowace awa ta amfani da matakala.

Kimanin yawan kuzarin amfani lokacin hawa da matakan 60-70 a minti ɗaya shine 0,14 kcal a cikin kilogiram 1 na nauyi. Don haka, mace da nauyinta yakai kilogiram 70 tana ciyar da kusan 10 kcal a minti ɗaya yayin hawa matakala. Saboda haka mashahurin shawarwarin da aka yi watsi da lifta don neman matakai. Amfani da kuzari yayin saukowa daga matakala ya ɗan yi ƙasa. Kuma idan kun yanke shawarar yin horo na zuciya, to yana da kyau ku fara da mintuna 10-15 ku kawo mintuna 30-40.

Waɗanne tsokoki ke aiki yayin hawa matakala?

Matakan tafiya suna rage kitsen jiki, sautin tsokoki, kuma yana daidaita karfin jini. Hawan matakala yana kuma kunna masu daidaita gwiwa, madaidaiciyar madaidaiciyar hanji (hamstrings da glutes), da tsokar maraƙi (calorizer). Bugu da ƙari, bayan watanni uku na irin wannan "horarwa", ƙarar huhu ta ƙaruwa da 8,6% a matsakaita, ƙugu na ƙugu ya ragu da 2%, kuma matakin cholesterol ya sauka da 3,9%.

Yin tafiya a kan matakala kamar aikin motsa jiki ne na jiki a jiki. Bugu da ƙari, ɗakunan motsa jiki da yawa sun daɗe suna da na'urar kwaikwayo ta Stairmaster wanda ke kwaikwayon hawa matakala.

Kuna buƙatar fara tafiya ba tare da nauyi ba. Da zaran ya zama mai sauƙi a gare ku, zaku iya haɓaka sakamako da nauyi. Dauki dumbbells masu nauyin kilogiram 2-3 a kowane hannu (nauyin duka nauyin kilogiram 5-6). Yawaitar matakan shine cewa ba za ku iya tafiya ko gudu a kansu kawai ba, har ma da yin atisaye.

Yadda ake horarwa akan matakala?

Koyaushe dumama gwiwoyinku sosai kafin fara aikin. Tabbatar cewa takalmin takalminka ba zai zame daga matakan ba.

Zaɓi jirgin tsaka-tsalle tare da aƙalla hawa uku (ƙananan matakai 10 kowanne). Wannan ya isa farawa, to zaku iya matsawa zuwa ƙarin benaye. Matakan filin wasa babban zaɓi ne idan za ku iya.

Darasi 1 - Tafiya Dumbbell

1. Dauki dumbbells masu nauyin 2-3 kilogiram (yayin da kuka daidaita, ƙara nauyi zuwa kilogiram 5-7). Kada ka yi mamakin nauyin nauyi - a ƙarshen hawan, cinyoyinka za su yi hayaƙi daga kayan. Idan ba haka ba, to ku ɗauki nauyin dumbbells masu nauyi a gaba. Bayan 'yan makonni, za ku sami damar ɗagawa tare da dumbbells kilogram 10 a kowane hannu.
2. Rike hannayenka a karkace. Fara hawa.
3. A ƙarshe, kada ka bar kanka ka huta, juya ka fara sauka cikin tsaka-tsakin yanayi. Kada ku yi sauri.
4. Bayan an sauka, huta na 'yan mintoci kaɗan, sannan fara hawa na gaba. Bayan ɗagawa da saukowa, ya kamata ku ji tashin hankali a cikin tsokokin cinyoyinku. Zuwa zagaye na uku, zai yi wuya ku iya sarrafa ƙafafunku - wannan alama ce ta cewa lokaci ya yi da za ku daina. Kwana biyu bayan wannan zaman, kwankwason zai yi ciwo sosai. Yawancin ciwon tsoka shine saboda maimaitawar haɗuwa yayin matakan sauka mai sarrafawa. Kodayake bashi da wahala kamar ɗagawa, aiki ne mai wuya ga ƙwayoyin tsoka - za su karɓi ɗan ƙarami. Amma kada ku ji tsoro, irin wannan raunin zai taimaka wajen kunna sabbin ƙwayoyin salula, kuma kwankwason ku zai sami zane da yawa.

Darasi 2 - Darasi na Tsani Mai Tsari

Lokacin da kuka ji daɗi akan matakan, zaku iya haɗa motsa jiki mai sauƙi cikin tafiya. Kafin horo, tabbatar da dumi, tafi jiragen sama 2-3, sannan ci gaba zuwa babban ɓangaren.

Yi motsa jiki ɗaya bayan ɗaya, yana ba kowane ɗayan 15-30 dakika:

1. Gudun matakan;
2. Tsalle;
3. Tashi a kan yatsun kafa;
4. Dogayen matakai;
5. Giciyen hawan giciye;
6. Tashi akan hannaye da kafafu.

Maimaita darussan a cikin jeri ɗaya sau 3-4. Yayinda kuke atisaye, kara tsawon zaman ta hanyar kara yawan laps. Idan ciwo ko rashin jin daɗi ya taso, dakatar da motsa jiki kuma tuntuɓi likitanka.

Darasi 3 - Darasi na Tsani Mai Tsayi

Yi dumi da tafiya ta jirgin sama 3-4, sannan kuma a ci gaba zuwa babban ɓangaren darasin.

Yi atisayen daya bayan daya, a baiwa kowannensu akalla dakika 30.

1. Gudun matakan;
2. Tsallake mataki daga tsugune;
3. Squungiyoyin marasa daidaito (na farko a gefe ɗaya, sannan a ɗaya);
4. Turawa;
5. Komawa turawa.

Maimaita darussan a cikin jerin sau 3-4. Wannan aikin motsa jiki ne mai wahala, don haka yin atisayen a cikin hanyar sarrafawa, bi dabarun ku da daidaituwa (calorizator). Yayinda kuke atisaye, kara tsawon zaman ta hanyar kara yawan laps.

Kuma kada kuyi tunanin cewa za'a iya maye gurbin tsani mafi ƙanƙanci tare da kowane nau'i na steppers ko simulators. Don haka yi amfani da ƙananan lifta da hawa, kuma yi amfani da ƙarin matakala da tafiya.