Mu gane cewa babban makasudin da muke bi sa’ad da muke wasanni shi ne ƙona kitse. Kyawawan kyau, zama cikin tsari da jin daɗi da yin bankwana da waɗannan nau'ikan kitsen da ke sa mu mummuna, yana shafar jikinmu kuma yana jefa lafiyar zuciyarmu cikin haɗari, a cikin sauran fannoni, ra'ayoyin da muke da su a hankali yayin da muke tilasta kanmu. don motsawa. kwarangwal. Amma,abin da motsa jiki taimaka ƙone mai?
Idan ba ku da hankali sosai Ayyukan motsa jiki Ko kuma idan kuna yin wasanni amma ba ku da tabbacin cewa ayyukan da kuke yi suna da tasiri wajen ƙona kitse, kun kasance a wurin da ya dace, domin a cikin wannan post ɗin za mu gaya muku komai game da shi.
Mai da ciki ya bace, kitsen da ya taru a cinyoyinsu da gindi, a hannuwa ko karin dawafin da muke dauke da su a cikin kwalliyar mu gaba daya, shi ne mafarkin maza da mata da yawa. Yawancin sun ƙare akan abinci mai ƙima ko žasa kuma suna shaƙewa ta hanyar motsa jiki na yau da kullun da rashin shiri wanda ba zai ƙare ba bayan ƴan kwanaki. Amma sun yi daidai?
Darussan da zasu taimaka maka ƙona kitse sosai
A cikin jerin da za mu nuna muku akwai atisayen da aka tabbatar sun dace da su ƙona kitse na wuraren da za ku yi aiki da tsokoki: ciki, ƙafafu, glutes da sauransu a cikin cikakkiyar hanya. A kula.
Itace don ƙona mai
Don ayyana abs da allunan Zabi ne mai kyau. Don haka, idan kuna son nuna mashaya cakulan, kun san abin da za ku yi, yin wasu zaman plank kuma, ƙari, kula da abincin ku, guje wa abubuwan sha da mai da carbonated, yi bankwana da abinci mara kyau waɗanda ke toshe cikin ku. ɓata duk ƙoƙarin ku da yin wasu motsa jiki waɗanda ke taimaka muku zama cikin tsari.
Amma a kula domin katako, baya ga samun abs da ƙona kitse, yana ba da wasu fa'idodi kamar, alal misali, yana taimakawa wajen haɓaka daidaito da daidaitawa, wanda ke da kyau don yin wasu motsa jiki, don rawa idan kuna son rawa, da sauransu.
Hakanan yana inganta yanayin jiki, wanda ke taimakawa hana wuyansa, kafada da rashin jin daɗi na baya. Ba tare da manta da haka ba yana ƙarfafa tsokoki.
Wani motsa jiki don ƙona mai: tafiya
da zamewaIdan kuma kun yi amfani da su tare da mashaya, suna da tasiri sau biyu wajen ƙona mai. Yayin da kuke rage mai, yana kuma ƙarfafa tsokoki na quadriceps, glutes da ƙananan jiki.
Tabbas, yana da mahimmanci ku kiyaye bayanku madaidaiciya yayin da kuke tafiya, don motsa jiki ya tilasta tsokoki waɗanda dole ne suyi aiki kuma baya lalata bayanku.
A classic tura-ups
da tura-ups Su ne classic tsakanin motsa jiki don ƙona kitsen jiki da samun tsokoki da kyawun jiki. Yin su akai-akai yana taimaka mana daidai yanayin jiki kuma yana aiki da duka jiki na sama, yana ƙyale mu inganta pectorals da triceps.
Fasaha na ja-up
da mamaye Suna ɗaya daga cikin mafi cikakken atisayen da ake yi ƙona kitse. Yafi aiki a baya da hannu, amma kuma yana haɓaka metabolism, saboda yana buƙatar ƙoƙari mai yawa don yin shi, tunda yana lalata ƙungiyoyin tsoka da yawa. Hakanan yana buƙatar inganta haɗin gwiwa tsakanin juna da intramuscular.
Daga ja-up zuwa squats
da squats Suna ɗaya daga cikin motsa jiki mafi inganci don ƙona kitse kuma rasa girman jiki. Bugu da ƙari, yana ɗaya daga cikin mafi kyawun motsa jiki na cardio akwai. Yana ƙarfafa glutes, ƙafafu da ciki amma kuma yana aiki da hannaye da sauran tsokoki.
Su motsa jiki ne na juriya wanda ke ba ka damar horar da juriya na zuciya da ƙona calories masu yawa.
Jere
Akwai daban-daban motsa jiki na motsa jiki don ƙona kitse Abin da za ku iya yi a cikin dakin motsa jiki da kuma a gida, idan kun fi son saita ƙananan horo na sirri don cin gajiyar waɗannan lokutan da kuke da shi daga lokaci zuwa lokaci kuma rashin lokaci ko yanayi mara kyau ba uzuri ba ne idan ya zo. don kula da kanku.
Yin tuƙi wani ƙarfin motsa jiki ne Kuma ba za ku buƙaci ba da lokaci mai yawa don ganin sakamakon farko ba, saboda bayan wasu makonni, da kusan minti 15 a rana, za ku ga hannayenku sun fi karfi kuma cikin ku yana da kyau idan kun dauki shi da gaske.
Za ku fi yin aiki da triceps, hamstrings da glutes.
Yin igiyar tsalle
Tsalle igiya Ya kasance daya daga cikin wasannin yara da aka fi so na 'yan mata da maza da yawa kuma, yanzu, cikakken motsa jiki don samun siffar duk da cewa mun riga mun bar yara a baya. Idan abin da kuke nema shi ne ƙona calories, igiya mai tsalle ya fi jin daɗi da jin daɗi fiye da yin gudu kuma an kiyasta cewa da kimanin minti 10 na tsalle za ku ƙone calories iri ɗaya kamar tafiyar kilomita 1 a cikin minti 6. gudu
Kuna da bambance-bambancen karatu da yawa tsalle igiya don haka za ku iya musanya don kada ku gaji kuma ku ba da ƙarin farin ciki ga horo. Za ku kunna metabolism ɗin ku don haɓakawa da ƙona kitsen jiki, yayin sanya zuciyar ku aiki.
Yi rajista don aikin jarida na soja
El aikin soja Wani motsa jiki ne mai ƙarfi inda ake aiki da jiki duka, musamman mai da hankali kan yankin kafada. Yana taimakawa wajen cimma kyakkyawar lafiyar jiki da inganta yanayin jiki. Me yasa ake kiran wannan motsa jiki haka? Ee, sojoji suna amfani da shi don zama mai ƙarfi kamar itacen oak.
Mu hau igiya
hawa igiya Ki kula da lafiyar zuciya da huhu da dukkan tsarin numfashi baki daya, domin yana tilasta miki yin kokari kuma jikinki ya saba da shi. Haka kuma ba mu manta cewa a motsa jiki don ƙone mai da samun tsoka.
Yin ƙwanƙwasa sprints
Motsa jiki na ƙarshe da za mu ba ku shawara don ƙona calories shine Gudu a kan tudu. Madadin tuƙi mai gudu tare da sauƙin tafiya da bambanta ƙarfin yana da tasiri sosai a kunna metabolism da ƙone mai. Yi ƙoƙarin yin dumi tukuna kuma kada ku yi tsalle a kan injin tuƙi a matsakaicin saurin ba zato ba tsammani, amma idan kun riga kuna da taki mai kyau, ƙara shi har sai kun isa matsakaicin saurin kuma, bayan kusan daƙiƙa 30, rage ƙarfin kuma kuyi tafiya kawai. Sa'an nan kuma maimaita motsa jiki, sake canza ƙarfin.
Waɗannan su ne wasu daga cikin atisayen da ke taimakawa kona kitse kuma ku yi ƙarfi. Za ku kuskura kuyi aiki da su? Wadanne ne kuke karkata zuwa ga?