Contents
Saboda dalilai da yawa, maza, kamar mata na iya fita daga sifa kuma ƙara nauyi. A mafi yawan lokuta, karuwar nauyi a cikin maza ana bayyanarsu a cikin tsakiyar sashinsu, musamman kan ciki da kumburi.
Duk da yake ba za ku iya keɓance yankunan da kuke son rasa nauyi ba, kuna da ikon rage nauyinku da samun sifar jikin mutum mai sassaka.
Koyaya, rasa nauyi ga maza ba sauki bane kamar yadda yake. Ka tuna cewa akwai bambanci tsakanin rage kiba da mai ƙiba. Kodayake suna bin hanya guda, rasa nauyi ya fi kawai cimma wasu tsokoki marasa ƙarfi. Sauran hanyoyin da za a rasa nauyi ciki har da sake nazarin abincinku, yin aiki, da sauransu.
Abin farin ciki, a cikin wannan littafin almara, mun tattara cikakken rahoto game da abin da yake buƙata don maza su rasa nauyi da sauri. Jagoranmu mai sauki ne don farawa yayin da yake juyawa game da manyan fannoni biyu masu dacewa; cin abinci da motsa jiki.
Samu Abincin Da Ya Dace
A nan, muna da mantra wanda ke cewa “ba za ku iya motsa jiki mara kyau ba.”
Amma menene ma'anar mummunan abinci mai kyau?
Amsar wannan na mutum ne kawai, amma idan kuna neman rage kiba, amsar tana zuwa yawan adadin kuzari a cikin abincinku. Wannan ba batun muhawara ba ne; ba za ku iya rasa nauyi ba idan ba ku cikin abinci mai ƙarancin caloric.
Yawancin karatu sun nuna cewa adadin kuzari shine direba na farko don asarar nauyi muddin amfanin ku ya dace da burin ku.
Cin ƙarancin adadin kuzari fiye da yadda kuka ƙona, hanya ce tabbatacciya don rasa nauyi.
Cave ga Maza
Koyaya, idan kai namiji ne mai neman rasa nauyi, koyaushe zaka rude da bayanin kalori a kan shafukan yanar gizo da majalissar motsa jiki, saboda yawancinsu an tsara su ne ga mata.
Maza fa?
Maza, ba kamar mata ba, suna da ƙwayar tsoka sosai. Don ci gaba da ƙarin ƙwayar tsoka, maza suna buƙatar ƙarin kuzari. Koda ga mata da maza masu kamanceceniya, maza koyaushe suna buƙatar ƙarin adadin kuzari, kamar yadda mafi girman matsakaita V02, Max ya nuna.
Irƙirar Tsarin Abinci da Bibiyar Abincin ku
Mutane da yawa ba su san yadda ake ƙirƙirar tsarin abinci mai gina jiki ba, da kuma tsarin tsarin abinci bisa ga manufofin nauyi. Duk da yake ba cikakken kimiyya bane, amma ba abu bane mai sauki don samar da cikakken tsari.
Amma, zan koya muku yadda.
Mataki na farko don binciko adadin kuzari shine bin hanyar cin abincin ku. Abin godiya, ba mu cikin lokacin tarihi, inda kuke buƙatar ɗaukar alkalami da jarida. Yanzu muna da fasaha.
Yanzu kuna buƙatar na'urar kirki kamar agogo ko waya, wanda zai iya tallafawa kayan motsa jiki kamar MyFitnessPal. Baya ga samun babban kundin bayanai na abinci, aikace-aikacen motsa jiki zai yi duk aikin bin diddigin kusan dukkanin adadin kuzarin ku.
Yawancin karatu sun nuna cewa bin diddigin yawan abincin kalori zai taimaka muku cikin cinye ƙananan adadin kuzari.
Kafa ficarancin Calorific na Rashin Hasara
Don ku rage nauyi, kuma kuyi siriri, kuna buƙatar ƙirƙirar guguwar rashin ƙarfi don asarar nauyi.
A taƙaice, wannan yana nufin cewa zaku sami karancin adadin kuzari fiye da yadda kuke ƙonawa don asarar nauyi mai tasiri.
A matsayinka na ƙa'ida, ya kamata maza masu neman rashin nauyi su yi niyyar yanke kusan adadin kuzari 500 kowace rana ko 3500 a mako. Koyaya, idan kuna neman rasa nauyi da sauri, zaku iya ninka adadin kuzari da aka ƙona.
Koyaya, lambobin na iya canzawa sosai dangane da dalilai daban-daban kamar shekaru da matakin aiki.
Misali, idan kuna aiki tuƙuru a hankali ko shiga cikin wahala mai wahala, kuna iya cin karin adadin kuzari kuma har yanzu kuna ƙasa.
Zabin Abinci
Kulawa da adadin kuzari ba ya iyakance nau'ikan abincin da za ku iya sha, idan har kuna kan abin da kuke so na abinci. Koyaya, a matsayin ƙa'idar yatsa, koyaushe ku bi ƙa'idar 80/20; Ya kamata manyan hanyoyin samun adadin kuzari su fito daga abinci gabaɗaya, abinci da ake sarrafa shi kaɗan, furotin mara laushi, da kayan lambu mai ƙoshin fiber.
Fa'idar kula da kalori abu ne mai ƙarfi amma ba a rage nauyi ga maza ba saboda yana bawa maza damar jin daɗin abincin da suke so cikin matsakaici, kuma kawai suna cinye ƙarancin kalori mai matsakaici, wanda ainihin yana rage sha'awar.
Baya ga asarar nauyi, yana inganta ƙoshin lafiya, amma mafi mahimmanci yana taimakawa tare da ɗorewa na dogon lokaci, wanda shine mabuɗin don cimma burin ku.
Motsa Jiki don Kona ƙarin Calories
Kusan kuna san cewa motsa jiki yana da mahimmanci don ƙona calories da rage nauyi.
Duk da yake ayyukan motsa jiki suna da kyau ga lafiyar ku, kawai suna samar da 20-30% na burin rage nauyin ku. Abincin yana yin 80%, kuma baza ku iya motsa kanku zuwa gazawar kalori ba. Bugu da ƙari, ba duk motsa jiki ya dace da asarar nauyi ba.
To wane irin atisayen rage nauyi ya kamata maza su yi?
Duk da irin gudummawar da suke bayarwa, motsa jiki yana da sauki wajen kara karfin jiki da karfin kashi, sassauci da motsi, lafiyar zuciya da jijiyoyin jini, kuma suna samar da sakamako mai kyau na kwayoyi kamar inganta samar da testosterone.
Ana amfani da atisaye daban-daban don bunkasa nauyi da asarar mai a cikin maza sun hada da;
Horar da ƙarfi Trainingarfin ƙarfi ya fi kawai nauyin haske / babban reps. Muna nufin ɗaga nauyi mai nauyi wanda zai ƙalubalance ku.
Trainingarfafa ƙarfi yana taimakawa cikin ginin tsokoki kuma yana ba da mafi kyawun ci gaban da za ku samu. Idan ya zo ga asarar nauyi, yana ba jikinka damar kula da ƙwayar tsoka, yana haɓaka metabolism kuma yana tsara jikinka.
Yanayin motsa jiki. Dalilin wannan motsa jiki shine tattara yawancin horo a cikin aikin ku. A sakamakon haka, yana tilasta jikinka yin aiki tuƙuru, zubar da mai da ƙona ƙarin adadin kuzari.
HIIT. HIIT na da mahimmanci wajen haɓaka haɓakar haɓakar hormone a cikin jiki. Kamar wannan, yana taimakawa cikin ginin tsoka, ƙona kitse da haɓaka libido.
Cardio
Cardio yanayi ne mai ban sha'awa don rage nauyi. Koyaya, yakamata ya zama sifofi masu haske zuwa matsakaici waɗanda basu wuce 80% na iyakar ƙoƙarinku ba.
Koyaya, bai dace da ƙwarewar ƙarfi a cikin tsokoki masu motsawa ba, sabili da haka bai kamata ayi amfani dashi azaman yanayin horo ba.
Guji waɗannan Matsalolin Motsa jiki
Kodayake motsa jiki yana ba da kyakkyawar hanyar rage nauyi da inganta lafiyar ku gaba ɗaya, ya kamata ku yi su a hankali, kuma ba tare da garaje ba.
Ga wasu daga cikin ramin motsa jiki da ya kamata ku sani;
- Guji yin yawancin motsa jiki don kauce wa rauni ko ƙonewa
- Yin atisayen da baku jin daɗin su na iya haifar da ƙarancin motsawa
- Yin motsa jiki iri ɗaya zai haifar da gajiya
Kwayar
Rashin nauyi ga maza da sauri abu ne mai sauki, idan har kun bi ka'idojin abinci da motsa jiki na sama.