motsa jiki a gida don asarar nauyi: zaɓuɓɓukan saiti 5 tare da hotuna!

Akwai zaɓuɓɓuka da yawa don motsa jiki a gida, amma ɗayan shahararrun tsare-tsare don rasa nauyi da ƙona kitse shine horar da kewaye. Ba ku gwada wannan shirin ba ko neman sabon nau'in aiwatar da shi? Muna ba ku shirin da aka shirya na motsa jiki don horar da da'ira a gida ga 'yan mata, wanda zai taimake ku ku rasa nauyi kuma ku kawar da wuraren matsala da ƙona kitse mai yawa.

Horon da'irar wani hadadden motsa jiki ne na motsa jiki 4-8 ga duka jiki, maimaituwa a cikin ƴan laps. Kuna iya ɗaukar wa kanku jerin motsa jiki, tsawon lokacin aiwatarwa da adadin laps.

Horon da'irar yana faruwa a cikin sauri, ana yin darussan daya bayan daya ba tare da hutu ba (ko kuma shi gajere ne), Tasha kai tsaye tsakanin da'irori. Kuna iya horarwa azaman asarar nauyi da amfani da ƙarin kayan aiki.

Yadda ake gudanar da horon da'ira?

Horon da'ira a gida ga 'yan mata yawanci ya ƙunshi motsa jiki ga duk ƙungiyoyin tsoka na sama da ƙananan sassan jiki. Ko da kuna buƙatar daidaitawa kawai, alal misali, hips, kar ku manta game da motsa jiki don makamai da ciki. Daban-daban na motsa jiki da nauyin matsakaicin adadin tsokoki zai taimaka wajen ƙona karin adadin kuzari kuma don haka ƙara tasiri na horo. Idan kuna da takamaiman yanki na matsala, zaku iya ƙara yawan motsa jiki da ke mai da hankali kan wannan yanki.

Dokokin asali don aiwatar da horon da'ira don asarar mai:

• Horon da'irar ya ƙunshi 4-8 na cardio da ƙarfin motsa jiki tare da nauyi ga jiki duka.
• Ana yin motsa jiki a cikin wucewa guda ɗaya ba tare da katsewa ba (ko tare da ƙarancin katsewa cikin daƙiƙa 10-20).
• Ana yin motsa jiki akan daftari ko akan lokaci bisa ga ra'ayin ku (aƙalla maimaitawa 10 ko daƙiƙa 20 a lokaci ɗaya).
• Tsakanin da'irar ya kamata a huta 1 zuwa 3 mintuna.
• Yawan zagaye suna bayyana kansu, amma galibi horon da'ira yana ɗaukar kusan mintuna 30.

Idan kana son rage kiba, yi horon da'ira a gida sau 3-5 a mako na tsawon mintuna 30 (ban da dumi da sanyi). Kamar yadda kuke yi a gida ba tare da koci ba, daidaita nauyin su da kansa. Kar a wuce gona da iri, amma kar a manta cewa idan babu ci gaba babu wani sakamako. A hankali ƙara lokacin motsa jiki, ƙara nauyin dumbbell, rage lokacin hutawa tsakanin zagaye don taimakawa wajen saurin yawan motsa jiki.

Amfanin horon da'ira don asarar nauyi:

• Godiya ga motsa jiki na madauwari za ku ƙone mai kuma ku rasa nauyi. Ayyukan motsa jiki ga duk ƙungiyoyin tsoka za su sa jikin ku ya dace da kuma na roba, ba tare da matsala ba.
• Horon kewayawa yana ƙarfafa tsokoki, inganta ƙarfin zuciya da tsoka. Wannan babban motsa jiki ne na tsarin zuciya da jijiyoyin jini.
• Koyaushe za ku iya daidaita tsawon lokaci da ƙarfin horon da'ira. Irin waɗannan shirye-shiryen suna da sauƙin bi, suna da matukar canzawa kuma suna da daɗi.
• Wannan babban tanadin lokaci ne, saboda horar da da'ira a gida yana da tsadar kuzari. Suna taimakawa wajen hanzarta metabolism ɗin ku kuma don gudanar da ƙarin tsari mai ƙona kitse a cikin jiki.
• Kuna buƙatar ƙaramin ƙarin kayan aiki don horon.

Duk game da horon TABATA

Contraindications ga kewaye horo:

• Rauni horo na jiki (sama a cikin wasanni)
• zuciya da jijiyoyin jini cuta
• tiyata ko rauni na baya-bayan nan
• Matsaloli tare da tsarin musculoskeletal ko haɗin gwiwa
• Ciki da lokacin haihuwa (mafi ƙarancin watanni 2)

Idan kuna da wasu cututtukan da ba su dace da aiki mai aiki ba, kafin ku yi horo na da'ira a gida tuntuɓi likitan ku.

Motsa jiki don horar da da'ira a gida

Muna ba ku shirin da aka yi na motsa jiki don horar da da'ira a gida. Shirin ya dace da 'yan matan da suke so su rasa nauyi, ƙone mai da tsokoki. Idan wasu motsa jiki kada ku dace, za ka iya ware su daga shirin don amfani da gyare-gyaren juzu'in motsa jiki ko maye gurbin da wani zaɓi na zaɓi.

Horon da'ira aikin da'ira

Muna ba da cikakken horon da'ira a gida, wanda zai haɗa da motsa jiki iri-iri don duk wuraren matsala. Wannan zai taimaka don horarwa tare da iyakar inganci. Shirin zai ƙunshi nau'ikan motsa jiki masu zuwa (a cikin braket akwai takamaiman misalai):

• motsa jiki na Cardio tare da girmamawa akan ciki (yana gudu tare da ɗaga gwiwoyinsa mai tsayi, burpee, gudu a kwance, kaguwa, tsalle cikin madauri ta ɗaga ƙafafu)
• motsa jiki na Cardio tare da girmamawa akan kafafu (tsalle-tsalle na gefe, tsalle-tsalle na tsalle-tsalle, tsalle-tsalle na digiri 180, tsalle cikin faffadan squat, sumo squat tsalle da)
• Motsa jiki don saman jiki (Matsayin benci na dumbbell don kafadu, turawa, turawa don triceps, ɗaga hannu akan biceps, yada hannaye a cikin gangara don baya)
• Motsa jiki don ciki (juyawa, murzawa biyu, taɓa yatsun kafa, ɗaga ƙafa, murɗa na Rasha)
• Jirgin motsa jiki (Plank na gefe, katakon taɓa kafada, aikin ƙafafu a cikin madauri, gizo-gizo, tafiya a cikin madauri)
• Motsa jiki don kafafu tare da dumbbell (hantsi na gefe, lungun kan, lungun gaba, tsuguna tare da dumbbells, deadlifts)
• Motsa jiki don kafafuwa a ƙasa (ɗaga kafa ta gefe akan dukkan ƙafafu huɗu, jujjuya kafa almakashi ƙafar ɗagawa zuwa gefe durƙushe ƙafa daga cikin gada)

Kowane motsa jiki ya ƙunshi motsa jiki ɗaya kowanne. Idan an gudanar da aikin a bangarori daban-daban (misali huhu), sannan ku canza hannun ta cikin da'irar.

Motsa jiki a cikin tsarin mu ya kasu kashi 5 kwanaki. Kuna iya horar da sau 3-5 a mako akan zabinku, kawai gudanar da kowane shiri daya bayan daya. Misali, idan horo sau 3 a mako: Litinin - rana 1, Laraba - rana 2 Asabar - rana 3 Litinin - rana 4 , Da dai sauransu (kwanakin mako na iya zama wani abu). Ayyukan da aka kammala akan daftari ko akan lokaci kamar yadda kuke jin daɗi, zaku iya mai da hankali kan shirin da ke ƙasa. Adadin zagaye yana bayyana iyawar sa kuma bisa jimillar tsawon darasin.

Manyan bidiyo 20 na wasan motsa jiki don rage nauyi

Tsara horon da'ira don masu farawa:

• Ana yin kowane motsa jiki don 20-30 seconds ko 10-20 maimaitawa.
• Sauran tsakanin motsa jiki 10-15 seconds.
• Huta tsakanin zagaye 2-3 mintuna.
• Jimlar lokacin horo na mintuna 15-25.

Tsara motsa jiki don ci gaba:

• Ana yin kowane motsa jiki don 40-50 seconds ko 15-30 maimaitawa.
• Sauran tsakanin motsa jiki 5-10 seconds.
• Huta tsakanin zagaye 1-2 mintuna.
• Jimlar lokacin motsa jiki minti 30-40.

Mai secondsidayar lokaci 30 seconds aiki / 15 seconds huta:

Mai ƙidayar lokaci don 45 seconds yana aiki / 15 seconds ya huta:

Motsa jiki don horar da da'ira

An fi dacewa da motsa jiki (amma ba lallai ba ne) a aiwatar da su a cikin tsarin da suke da shi dangane da sauran ƙungiyoyin tsoka da dawo da numfashi bayan bugun zuciya.

Day 1

1. Tsalle a gefe

2. - Shafar madaurin kafada

3. Tsugunnawa tare da dumbbells

4. Murɗawa

5. Burpee (zaɓin zaɓi)

6. Dagawar kafa a gefan kafafu

7. Yana ɗaga hannu akan biceps

Day 2

1. Kiwon hannaye a gangaren baya

2. Tsallake digiri 180

3. lifaga ƙafa

4. Falo a wuri

5. Yatsan kafafu a madauri

6. Gudu tare da daga gwiwa mai karfi

7. Yin lilo da kafa

Day 3

1. Lingral lunge

2. Gudun A kwance

3. Rasha karkatarwa

4. Almakashi

5. Turawa ga kafadu, hannaye da kirji

6. Tsalle cikin shimfida mai fadi

7. Bangaren gefe

Day 4

1. Dumbbell benci latsa don kafadu

2. Hankalin huhu

3. Murgudawa biyu

4. Deadlifts

5. Kaguwa

6. liftaga kafa zuwa gefe akan gwiwoyina

7. Tafiya a mashaya

Day 5

1. Hutun gaba

2. Turawa don yanko

3. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa

4. Kafa yana daga cikin gada

5. Gizo-gizo

6. Sumo tsugunne tare da tsalle

7. Taba ƙafafu

Nasihu don motsa jiki:

• Koyaushe fara motsa jiki tare da dumama kuma a ƙare tare da ƙugiya (mikewa) tsawon lokacin su bazai ƙasa da mintuna 5 ba.
• Koyaushe yin motsa jiki na madauwari ko da a gida a cikin takalma na wasanni (sneakers). Tabbatar duba saman mu mafi kyawun takalman gudu na mata don dacewa.
• Kar ka manta game da ruwa! Sha gilashin ruwa 1 mintuna 30 kafin motsa jiki da kofuna na ruwa 2 bayan motsa jiki. Yayin darussa, gwada tabbatar da shan ruwa kowane minti 10, yin ƴan ƙananan SIPS.
• Kada ku motsa jiki a kan cikakken ciki, abincin ya kamata ya zama 1.5-2 hours kafin horo na kewaye.
• Horon da'ira ya kamata ya haɗa da motsa jiki ga duk ƙungiyoyin tsoka. Kuna iya haɗawa da motsa jiki don yankin da aka yi niyya (misali ƙafafu), amma a wannan yanayin, an rage tasirin horon da'ira don asarar nauyi da ƙona mai.
• Ka tuna cewa asarar nauyi ba wai kawai yana da mahimmanci don motsa jiki akai-akai ba, amma har ma don kiyaye yawan adadin kuzari na yau da kullum. Ko da motsa jiki na yau da kullun ba zai kai ku ga sakamakon ba tare da ingantaccen abinci mai gina jiki ba.
• Idan kuna neman motsa jiki don masu farawa, duba zaɓin mu na bidiyo masu sauƙi dangane da tafiya mai sauri.

Bidiyo 5 tare da horo na zagaye-zagaye a gida

Idan kuna son samun shirye-shiryen bidiyo da aka gama, duba tarin wasan motsa jiki na bidiyo a gida don asarar nauyi a cikin Rashanci. Ayyukan motsa jiki masu tasiri don asarar nauyi zasu taimake ka ka kawar da yankunan matsala da kuma ƙarfafa jiki.

1. Ekaterina Kononova: Ingantacciyar horon da'ira a gida (minti 25)

2. Abokin motsa jiki, motsa jiki ga iyaye mata (minti 10)

3. Madauwari Bosu motsa jiki ga dukan jiki tare da dumbbells (20 minutes)

4. Matsakaicin motsa jiki na Bosu don farawa (minti 10)

5. Ekaterina Kononova: horo na kewaye don tsokoki na jiki duka (minti 25)

Idan kuna son maye gurbin kowane motsa jiki ko sabunta horon da'ira a gida, to duba shirye-shiryen atisayen mu:

• Manyan ayyuka 50 na tsokoki na ciki a gida
• Top 50 don ƙafafu a gida
• Ayyuka na 20 mafi girma don makamai a gida

Don asarar nauyi tare da dumbbells