Motsa jiki don rasa nauyi

Alamar sikelin fiye da yadda yakamata kuma yanzu kuna buƙatar kyawawan motsa jiki don rasa nauyi? Huta, ba kai ne na farko ko na ƙarshe da za ka kai ga wannan halin ba. Abin da mahimmanci shi ne akwai mafita ga wadancan karin kilo.

Wadannan ra'ayoyin masu zuwa zasu taimaka maka kona yawan adadin kuzari don jikinka ya koma yadda yake a da. Amma ka tuna cewa dole ne ka daidaita kuma ka ci lafiya.

Ayyuka mafi kyau don ƙona calories

Menene mafi kyawun motsa jiki don rasa nauyi? Duk abin da ya shafi motsi yana da kyau. Idan wannan motsi yana ba ku damar ƙona karin adadin kuzari fiye da yadda kuke cinyewa, zaku rasa nauyi. Babu damuwa ko wane irin motsa jiki suke yi. Koyaya, ga wasu ra'ayoyi waɗanda suka shahara don amfanin su:

Running

Gudun yana ɗayan shahararrun motsa jiki na rage nauyi. Babban zaɓi ne, amma ba shine kaɗai ba, don haka idan kun gwada shi kuma baku gama shaƙatawa ba, ku tuna cewa akwai wasu hanyoyin don isa burin ku mai nauyi ta hanyar wasanni.

Gudun keke

Kekuna abokanka ne don hana kiba, musamman ma idan kayi amfani da horo na tazara (madaidaiciyar ladabi mai sassauƙa tare da manyan sassan ƙarfi). Idan kuna amfani dashi don zagaya birni maimakon tuki, za kuma ku taimaka wajen kula da mahalli.

Labari mai dangantaka:

Ayyukan gwagwarmaya

Yin iyo

Daga cikin dukkan motsa jiki na rage nauyi, iyo shine ɗayan mafi kammala. Ba wai kawai yana ƙona adadin kuzari ba, har ila yau yana sanya tsokoki a cikin jiki kuma yana inganta ƙoshin lafiya. Yin iyo sau uku a mako kyakkyawan farawa ne. Don inganta shi sosai, yana da mahimmanci ayi kokarin inganta kanka a kowane zama. Don yin wannan, nuna alamun ku.

Cire

Gyms suna ba ku injuna daban don ƙona calories. Injin tuƙin jirgin ɗaya ne wanda, ba tare da wata shakka ba, ya kamata ka yi la'akari da shi. Kuma, ban da taimaka maka ka rasa nauyi, da shi zaka iya ayyana tsokoki na babba da ƙananan.

Sama matakala

Shin kun san haka jirgin hawa hawa mataki yana da fa'idodi da fa'idodi da yawa? Ofayan su shine rage nauyi, don haka kar ka rasa damar da ka sauka daga lif ka hau kafa.

Burpees

Wannan aikin shine dabarun mai ƙona mai sauƙi da tasiri. Ya dace da samun dacewa a ƙananan wurare, Burpees ana ɗaukarsu a matsayin cikakken motsa jiki, saboda suna ba da izinin aiki duka jiki. Sun kunshi turawa sama da tsalle. Ya ƙunshi yin saiti da yawa na maimaita 10 tare da gajeren hutu tsakanin kowane ɗayan.

Yadda ake samun karin motsa jiki don rage nauyi

Idan kanaso samun karin kayan horo domin rasa nauyi ga samun sakamako mafi kyau da sauri, shawarwari masu zuwa na iya zama babban taimako:

Intensarin ƙarfin

Sauya ƙarfi a cikin wasannin motsa jiki tsakanin matsakaici da babba. Ana iya aiwatar da waɗannan canje-canjen a rana ɗaya da kuma a ranaku daban-daban.

Canza horo

Yi la'akari da horarwa. Hanya ce wacce take haɗuwa da atisaye iri-iri. Kwarewar horo yana aiki da ƙungiyoyin tsoka daban-daban, wanda shine dalilin da yasa ya zama cikakken motsa jiki. Maimaita wannan motsa jiki kowace rana na iya zama m. Daga wannan ra'ayi, yin fare akan horon giciye kyakkyawan ra'ayi ne saboda bambancin sa.

Gudun, hawa keke, da aiki akan na’urar elliptical wasu shahararrun atisaye ne lokacin da rage kiba. Duk da cewa motsa jiki na zuciya yana ƙona ƙarin adadin kuzari, manufa don rasa nauyi shine hada cardio da nauyi.

Kasance mai dorewa

Don samun mafi yawan motsa jiki na asarar nauyi kuna buƙatar daidaito. Wannan yana nufin ba kasa da mintuna 150 a kowane mako, tare da 200 ko fiye kasancewa mai kyau. Yin jadawalin motsa jikinku zai taimaka muku zuwa wurin.

A gefe guda, an shawarci masu farawa su kara lokaci da matakin kokarinsu a hankali. Mintuna 50-60 a mako kyakkyawan farawa ne. Son yin sauri yana kara barazanar jefa cikin tawul, da kuma rauni.

Ku ci daidai

A cikin lamura masu nauyi, cin abinci yana da mahimmanci kamar motsa jiki. Motsa jiki don rasa nauyi dole ne a haɗa shi da daidaitaccen abinci. Dauki kyawawan halaye na cin abinci (the Abincin Bahar Rum babban zaɓi ne) wanda zaku iya kiyayewa a cikin dogon lokaci yana da mahimmanci don rasa nauyi kuma kiyaye shi kuma.

Kiyaye rabo a ƙarƙashin iko don kada a zubar da duk aikin da aka gudanar a dakin motsa jiki.

Idan kuna da abincin da kuka fi so, kamar pizza ko ice cream, ba kwa buƙatar ba shi. Yi la'akari da ƙaddamar da abincin kalori da kuka fi so azaman mako-mako.

A ƙarshe, gwada yanke adadin adadin kuzari. Idan kuna cin ƙananan adadin kuzari a cikin yini duka (gami da waɗanda ke cikin barasa), aikin asarar nauyi zai kawo sakamako mai sauri.

Yi haƙuri

Haƙiƙanin gaskiyar shine cewa cikin ciki baya dawowa daidai kamar yadda yake da saurin da yake kumbura. Rage kiba cikin lafiyayye da dawwamammen lokaci yana bukatar lokaci, don haka kayi haƙuri. Yin rikodin ci gaban ku a cikin dakin motsa jiki ko kan sikelin (komai ƙanƙantar sa) zai taimake ku ku kasance da ƙwazo.