Lokacin da takamaiman lokuta kamar lokacin rani suka fara, mutane da yawa sukan fara "aikin bikini" don rage ƙimar jikinsu da nauyinsu. Abu na farko da zaka yi shine tunani game da "Zan shiga gidan motsa jiki don motsa jiki da rage nauyi" ko "ci gaba da tsarin mulki ko abinci." Don samun kwanciyar hankali zuwa wani lokaci na shekara inda muke buƙatar sanya matsattsun sutura ko wanda ya fi kyau, dole ne mu rage kitse. Don yin wannan, a yau za mu mai da hankali kan mafi kyau motsa jiki don rasa nauyi.
Shin kana son sanin menene mafi kyawun motsa jiki don rasa nauyi? Koyi don ƙona calories tare da waɗannan aikin.
Rage nauyi don bazara
Kafin mu ci gaba da bayanin darussan da zasu taimaka muku rage nauyi, zamu yi tunani mai mahimmanci akan kuskuren da aka saba samu yayin rage kiba. Lokacin da mutum yayi tunani game da raunin nauyi, abu na farko da yake so shine ganin yadda sikeli, kowace rana, ke sauke lambar. Wannan sam ba daidai bane. Idan kanaso ka rage kiba, to karka fadi a wani hanzari, saboda babu hanzarin hanyar kona kitse.
A ƙarshen rana, lokacin da muka fara matakin rage nauyi, abin da muke ko so muke nema shine mu rage kaso mai yawa. Wane banbanci ne yake sanya wanne lamba ne ma'aunin ma'aunan mu muddin muna cikin koshin lafiya da ƙoshin lafiya? Yana da kitse wanda yake da lahani ga lafiyar jiki yayin da ya zarce wasu mashigar ƙofa.
Da kyau, don gaskiya don isa ga kunnuwanku da lamirin ku, babu damuwa da yawan motsa jiki da kuke yi ko kuma nawa kuke aiki kowace rana don rasa nauyi wannan, Ba tare da rashi caloric a cikin abincin ba, babu ɗayan wannan. An taƙaita wannan ƙarancin caloric ɗin a cikin 'yan kalmomi: ku ci ƙasa da abin da muke ciyarwa. Ta wannan hanyar, jikinmu dole ne ya yi amfani da kitse a matsayin tushen makamashi ga yau. Wannan shine yadda muke sarrafawa zuwa ƙasa, kaɗan kaɗan, yawan kitsenmu kuma, sabili da haka, nauyinmu.
Jikinmu ba dole ne kawai ya kasance cikin rashi na kuzari ba, amma dole ne ya kula da daidaiton abubuwan ƙarancin abinci da na ƙoshin ƙarancin abinci wanda ya zama dole don duk abubuwan da ake amfani da su a jikin mutum ana basu cikin jiki kuma baya sha wahala daga damuwa ko rashin abinci mai gina jiki. Da zarar kun haɗu da kayan yau da kullun game da matakin asarar mai, Yanzu zaku iya tunani game da wane nau'in motsa jiki don rasa nauyi shine mafi kyau a gare ku.
Abin da ke Sa Lalacewar Motsa jiki Kyakkyawan
Lokacin da mutane ke neman rasa nauyi, suna hanzari don nemo mafi kyawun motsa jiki don ƙona kitse. A wannan yanayin, Waɗannan darussan don rage nauyi sune waɗanda ke haifar da kashe kuzari mafi girma. Lokaci shima muhimmin al'amari ne don la'akari. Ba daidai bane a shafe awa daya ana tafiya a hankali cikin sauri fiye da mintuna 15 a basu komai. A zahiri, mintuna 15 a cikakken iko yana da matukar damuwa ga jiki, amma yana da ƙarin lokacin adanawa. Yanzu kowannensu dole ne ya daidaita al'amuransa gwargwadon lokacin da zasu kasance ko kuma buƙatun su.
Ofaya daga cikin kuskuren da mutane da yawa sukeyi yayin ƙoƙarin rasa nauyi shine mantawa game da horar da nauyi. Kodayake ana tsammanin wannan abu ne na masu ginin jiki ko masu keken keke waɗanda kawai suke so su faɗaɗa son kai a cikin dakin motsa jiki, wannan yana da mahimmanci ga asarar mai, kiyaye ƙwayar tsoka da fa'idodin kiwon lafiya na dogon lokaci. Idan ka fara cin abincin ka kuma kawai ka fita yawo ko gudu, zaka ga ka rasa nauyi a sikelin ka. Koyaya, Wannan nauyin da kuke rasawa zai zama mafi yawan asarar tsoka.
Kuma ita ce tsoka tana da tsada sosai ga jikinmu, don haka za ta yi watsi da ita idan ba mu ba ta dalilin kiyaye ta ba. Sabili da haka, motsa jiki na rage nauyi dole ne ya kasance tare da ƙarfi ko nauyi.
Ayyuka mafi kyau don rasa nauyi
Za mu fara da gajeren jerin atisaye don rasa nauyi. Tabbas, lokacin da kuka karanta shi, zaku ce kun riga kun san su duka kuma cewa zamba ce ta labarin. Kuma wannan shine, akwai ɗoki sosai don nemo girke-girken sihiri don mafi kyawun motsa jiki, ƙarin wasanni ko mafi gajerar hanya don ƙoƙarin cimma burinmu wanda bamu fargaba cewa mafi akasarin sanannun atisaye sune mafi kyau.
Squats
Na gargajiya. Wannan shine motsa jiki na asali daidai a cikin ƙananan jikin. Za'a iya yin squats ba tare da nauyi ba, tare da dumbbells ko tare da barbell. Dogaro da ƙwarewarmu da abubuwan dandano na mutum, zamu iya yin wasu bambancin squat. A wannan halin, ba muna magana bane game da inganta zamanmu tare da ɗaga nauyi. Akasin haka, zamu iya haɗa squats a cikin zaman horonmu HIIT, ko kayan aikinmu na yau da kullun.
Nutsuwa motsa jiki ne na hadin gwiwa mai matukar amfani ga dukkan jiki. Bugu da kari, tare da ingantacciyar fasahar, zaku iya samun karfi da hauhawar jini.
Turawa
Wani na gargajiya. Yin turawa yana taimakawa kona calories. Kuna iya yin duk bambancin tura-rubucen da kuke so. Yana taimakawa wajen yin aiki da pectoral da triceps, da kuma sauran tsokoki kamar su deltoid na baya.
Abdominals
Ba don yin zama ba za ku sami gidan cakulan ko shahararrun fakiti shida. Yin kullun a cikin wani lokaci na samun karfin tsoka yana taimaka wajan ganinsu lokacin da aka rasa mai. Idan baku sami rashi ba a baya, ba zaku sami rashi ba a cikin yanayin asarar mai. Koyaya, motsa jiki ne mai kyau don ƙona adadin kuzari, gabatar dasu cikin aikinku na yau da kullun.
Jaka masu tsalle-tsalle
Irin wannan motsa jiki yana aiki don ɗaga numfashi da bugun zuciya, shiga cikin yanayin motsa jiki na motsa jiki. A cikin irin wannan motsa jiki, yawan kuzari yana ƙaruwa a kan lokaci. Sanya shi a cikin aikin ka na HIIT dan kara kashe kudade.
Tafiya
Ba lallai bane ku wahalar da kanku, ko damuwa neman aikin sihiri. Tafiya, kasance mai aiki a matsakaicin lokacin aikinka na yau da kullun, ɗauki matakai da yawa. Baya ga aikinku na yau da kullun, idan kuna tafiya yau da kullun, zaku taimaka ƙona adadin kuzari wanda, ƙari ga ƙarancin kuzarin abinci, na iya haifar muku da ƙiba da mai mai.
Kamar yadda kake gani, mafi kyawun motsa jiki don rasa nauyi sune mafi mahimmanci a duniya. Dole ne kawai su sami tushe sosai yadda zasu sadu don cimma burin ku.