Yadda ake kitso kafafu tare da abinci da motsa jiki

Yadda ake kitso kafafu tare da abinci da motsa jiki

Akwai mutanen da suke buƙatar sake fasalin jikinsu, kamar yadda mutane da yawa sun fi son yin kwalliya ta hanyar rage girma, wasu kuma sun fi so. kiba jikinki don jin dadi sosai. Yadda ake kitso ƙafafu na ɗaya daga cikin hanyoyin samun wannan tsokar da abinci da motsa jiki don haka za mu yi ɗan bayani kan yadda ake yinta.

Don cimma wannan burin, ko shakka babu rage cin abinci da motsa jiki a wannan bangaren. Babu shakka, abincin zai kasance daidai da adadin furotin, mai da sauran abubuwan da za su kasance masu mahimmanci ga jiki.

Yadda ake kitso kafafu tare da abinci da motsa jiki

Akwai abincin da ke taimakawa sosai don bin duk alamu don nuna tsoka mai kyau kuma ku guje wa flaccidity. Dole ne a yi la'akari da abubuwa masu mahimmanci da yawa: bi tsarin motsa jiki na yau da kullun da ke cikin yankin kuma haɓaka tsokoki.  Motsa jiki tare da ingantaccen abinci mai kyau zai haifar da cikakkiyar dabara don ƙara wannan ƙarar a cikin ƙafafu.

motsa jiki don kitso kafafu

Za mu nuna mafi kyawun motsa jiki da aka nuna don samun damar ƙarfafa tsoka. Idan kun damu da samun ƙananan ƙafafu, masu laushi da marasa tsoka, za ku iya yin ayyuka masu zuwa. Ƙirƙiri tsarin yau da kullun na waɗannan darasi aƙalla sau 3 a mako kuma tare da abinci na musamman. A cikin makonni masu zuwa za ku fara ganin canje-canje masu kyau.

Yadda ake kitso kafafu tare da abinci da motsa jiki

Squats tare da nauyi

Idan za ku iya riƙe wasu nauyi, kuna iya yin wannan aikin. Ita ce hanya mafi kyau don haɓaka cinya. Sanya nauyin kusan kilogiram 5 zuwa 10 a bayan bayanka, goyon baya a kan kafadu. Yanzu yi squats:

  • Don yin wannan motsa jiki, tsaya da ƙafafunku kuma riƙe ma'auni a tsayin kafada. Dole ne hannaye su riƙe ma'aunin nauyi a bangarorin biyu.
  • Lanƙwasa jikin ku kuma durƙusa gwiwoyinku ƙasa, kawo gindinku a cikin squat matsayi.
  • Koyaushe kiyaye bayanka kai tsaye daga farkon zuwa ƙarshen motsa jiki. Squat zuwa wani wuri inda cinyoyinku suke layi daya da ƙasa.
  • Dole ne ku maimaita jerin 3 na squats 10 zuwa 12.

Dogayen tsuguna

Wannan darasi yana motsa dukkan tsokoki na ƙafa: glutes, quads da hamstrings. Ana iya yin shi da ma'auni ko ba tare da nauyi ba.

  • Sanya dumbbells a kowane hannu. Dole ne ku yi squat ta hanyar motsa ƙafafu ɗaya a gaba kuma bari kafar ta fadi a ƙasa, kamar ɗaukar mataki gaba.
  • A kowane lokaci ka kiyaye jikinka madaidaiciya kuma a tsaye a ƙasa.
  • Koma zuwa matsayi na farawa kuma yanzu maimaita wannan motsa jiki, amma tare da sauran kafa.
  • Yi sau 15 kowane motsi kuma tare da kowace kafa. Sannan huta kuma sake maimaita motsa jiki.

Yadda ake kitso kafafu tare da abinci da motsa jiki

Yi kari na quad

A cikin gyms akwai na'urori don ƙarfafa tsokoki da ƙara yawan ƙwayar tsoka. Na'urar da za ku iya zaɓar ita ce wacce ke ɗauke da tsawo na ƙafa. Za ku sanya mashaya a ƙarƙashin mashaya da kushin sa yayin sanya hannuwanku akan sandunan gefe. Sannan dole ne ka mike kafafun ka sama kana ajiye jikinka a zaune. Kuna iya yin shi zabar nauyin da kuke buƙatar yin juriya. Kuna iya yin zaman 4 na motsi 15.

Abubuwan da aka ba da shawarar don kitse ƙafafu

Abinci yana da mahimmanci don baiwa jiki abubuwan gina jiki da ake buƙata kuma ya ba da dukkan kuzari don samun isasshen man fetur.

Nama maras kyau yana ba da abinci mai yawan furotin, kuma idan an dafa shi lafiya, ba lallai ne ya samar da kitse da kyar ba. Ana iya dafa naman ja da fari duka.

Qwai Har ila yau, cin abinci mai kyau na gina jiki kuma ya kasance mafi kyawun abinci ga masu gina jiki da masu wasanni. Hakanan yana da adadi mai yawa na abubuwan gina jiki don kiyaye ƙarfi mai girma.

Kifi shi ne kuma wani kyakkyawan tushen furotin. Yana da matukar kyau gudunmawa kamar bitamin, ma'adanai masu mahimmanci da omega-3 fatty acid.

Yadda ake kitso kafafu tare da abinci da motsa jiki

Legends: Lentils, wake, chickpeas ... yana da babban gudummawar jinkirin shan carbohydrates da kuma babbar gudummawar sunadaran. Baya ga yawancin bitamin, magnesium, calcium, iron, potassium da fiber.

kiwo da cuku, Suna ba da babban tushen furotin da calcium, amma dole ne a cinye su da ƙarancin mai ko kuma a zubar da su.

Cikakken hatsi. Ana wakilta su a cikin nau'in burodi, taliya ko hatsi. Suna da wadata a cikin carbohydrates, amma suna da lafiya sosai saboda abun ciki na fiber.

Kar ka manta da haɗawa cikin abinci sabo ne kayan lambu da 'ya'yan itatuwa. Dole ne a kiyaye jiki cikakke tare da dukkan bitamin da ake bukata don kasancewa lafiya.

Don kammalawa, za mu tsara shirin horar da ƙarfi don haɓaka ɓangaren tsoka na ƙafafu. A hade tare da abincin da ake bukata da abincin caloric, zai zama gudunmawar da ake bukata don samun damar samar da maƙasudin daidai. Idan kuna buƙatar haɗa ƙarin adadin kuzari a cikin abincin ku Kada ku yi shi a cikin nau'in ciwon sukari ko abinci mai mai, tunda tasirin da za ku iya samu bai kai abin da kuke so ba.


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