Contents
LOKACIN KONAWA
"Fat kona" - yana nufin, a cikin aiwatar da horo "konewa" mai. Yana ƙonewa, duk da haka, ana faɗi da ƙarfi. Idan muka fara motsawa a raye, to a minti 5-7 tsokoki sun fara karɓar kuzari ba kawai daga carbohydrates ba, har ma daga kitsensu. Daga minti 20 gaba, ƙarfin tsoka don “sake zafin” mai ya kai matuka. Sabili da haka, duk wani motsa jiki mai tsauri fiye da minti 20 yana ƙone mai.
• Kitsen da tsokoki “ke ƙonewa” ba shine kitse da ke rataye a cikin laɓo daga gefuna ba. Abubuwan da ake kira acid mai ƙanshi a cikin jini yana ƙonewa. Domin wajanda ke karkashin kasa ya narke ya shiga cikin jini, yakamata su shiga cikin dukkanin abubuwan da ke tattare da sinadarai, kuma wannan ba ya faruwa yayin horo, amma bayan hakan.
• Muscle ba zai iya samun kuzari daga mai ba tare da carbohydrates, mafi daidaito, ba tare da glucose na jini ba. Wannan dole ne a kula dashi yayin zana abinci.
• Wannan ya zama daidai motsi a cikin salon "dacewa", ma'ana, bugun jini ya kamata ya tashi. Ana ɗaukar bugun jini mafi kyau duka a cikin minti 120-130 a minti ɗaya, ofis ɗin da aka yi wa rauni na rayuwa, wanda da ƙyar zai iya riƙe ƙafafunsa, zai iya farawa da ƙwanƙwasa 100, kuma ɗan wasan ƙwarewa na gaba zai iya kaiwa 150.
TO ME ZAMU YI?
Don haka, babban alamar motsa jiki mai ƙona kitse shine ci gaba na matsakaiciyar ƙarfi fiye da minti 20, mintuna 40-60 ana ɗaukar su mafi kyau. Lissafa ƙarfin ku - menene zaku iya yi a wannan lokacin ba tare da ku zauna hutawa ba?
Zaɓuɓɓuka mafi sauƙi kuma mafi sauƙi don horo ƙona mai shine tafiya, mafi wahalarwa yana gudana, ana iya sauya su.
Kuna iya ciyar da awa ɗaya akan injunan ƙarfi - don tsayayya da shi a wurin, dole ne ku zaɓi ƙananan nauyin nauyi, kuma wannan ma zai kasance aikin motsa jiki mai ƙanshi. Iyo, wasannin motsa jiki, raye-raye, rukunin motsa jiki daga Intanet da mujallu, wasan kankara, wasan tsallaka kan ƙasa, hawan keke - komai dai, idan dai bugun ya kasance 120-130 a lokacin da aka kayyade. Kuma, tabbas, azuzuwan aerobics da kayan aikin zuciya.
KADDARA KO KONA KONA?
Yanzu bari mu gano ma'anar. Kila ka taɓa jin maganganu kamar ,,,. Waɗannan duka ma'ana ce don ƙona mai.
Gaskiyar ita ce cewa da farko irin wannan motsi - mai tsayi kuma tare da ƙananan ƙarancin zuciya - yana da mahimmanci a cikin abin da ake kira wasannin motsa jiki (tsere mai nisa, keke, triathlon, tseren ƙetare). Yana koyar da jimiri sosai, gwargwadon jimiri, mafi ingancin zuciya da inganci. "Aerobic" yana nufin cewa ana samun kuzari tare da taimakon oxygen - da kyau, ba tare da oxygen ba, babu abin da ke Duniya da zai ƙone, kuma kitse ba banda bane. Da kyau, to ya zama cewa a lokacin waɗannan nau'ikan horo ne jiki ke amfani da ba kawai glucose ba, har ma da mai, don haka kalmar "ƙona mai", ƙaunataccen ranmu, ya bayyana.
A cikin yanayin motsa jiki, duk waɗannan ma'anar suna iya samun ma'anoni, galibi ya danganta da matakin ilimin mai koyarwar. Don haka, “cardio” wani lokaci ana kiransa motsa jiki mai ƙona jiki mai ƙarfi (bugun jini 130-150) ko waɗanda aka aikata akan kayan aikin zuciya (treadmill, keke mai tsayayye, ellipsoid, da sauransu) “Aerobic” galibi ana faɗar lokacin da kuke buƙatar adawa da mai motsa jiki mai ƙonawa tare da ƙarfi, ko anaerobic, wanda tsokoki ke karɓar kuzari ba tare da saƙar oxygen ba.
YADDA DA WANDA ZASU YI
Karatun aerobics ba tare da koci ba, tabbas, kawai ba zai faru ba. Amma zaka iya yi da kanka - tafiya / gudu, kawai ƙidaya bugun zuciyar ka (ko sayi na'urar bugun zuciya - daga 800 rubles) sau 3-5 a mako don awa ɗaya, kuma hakane.
A cikin kayan aikin zuciya da jijiyoyin akwai shirye-shiryen “mai waya” a cikin kwamfutar - inda za a hau tsauni, inda za a yi sauri. A na'urar kwaikwayo kanta za ta gaya muku abin da ya yi. Akwai shirye-shirye na musamman (suna da sauƙin samu akan Intanet) don ayyukan waje ko a gida. Amma babban abu shine kawai motsawa akai-akai. Amma idan kuna son haɓakawa a kan lokaci - don gudu / gudu kan kankara da sauri, shiga cikin tsere don sakamako - a nan da gaske ba za ku iya yin ba tare da shirin horo wanda ƙwararren masani ya tattara ba.