Kamar yadda muka sani, a cikin duniyar motsa jiki da motsa jiki akwai maganganu da yawa waɗanda ke ƙoƙarin ɓoye ainihin hangen nesa na wannan duniyar. Babban maƙasudin waɗannan labaran shine neman kuɗi bisa tsadar jahilcin mabukaci. Kuma shine ɗayan ƙungiyoyin tsoka waɗanda mafi yawan ƙaryar da tatsuniyoyi suke ɗauka sune na ciki. Mutane suna son samun kyakkyawan jiki don rani kuma samun fakiti shida yana da mahimmanci a gare su. Akwai mutane da yawa waɗanda suke mamaki yadda ake buga abs da sauri-wuri.
Ba tare da karya ba, ba tare da tatsuniyoyi ba, tare da gaskiya kawai, zan gaya muku a cikin wannan labarin yadda za a ci abs.
Muhimmancin yawan mai
Ofaya daga cikin mahimman al'amura idan ya zo ga alamar abs shine ƙimar mai. Yawancin mutane suna yin kullun har abada a cikin zaman motsa jiki. Tabbas kun ga mutane da yawa jirgin kasa abs 5 kwanaki a mako. Kuma ya zama cewa tilas ne a kula da su kamar wata tsoka.
Duk ƙungiyoyin tsoka suna buƙatar ƙirƙirar ƙimar horo gwargwadon matakin da burin da ake nema. Ba daidai bane a sami matakin asali dangane da ƙarfin ƙarfi, yawan tsoka da gogewa a cikin dakin motsa jiki, fiye da kasancewa mai ci gaba. Mararancin fa'idar murkar murfin ya fi girma a cikin waɗancan mutanen da suka kware. Sabili da haka, sune farkon waɗanda zasuyi tunanin cewa, ta hanyar horar da AB a kowace rana, zasu sami fakiti shida cikin kusan wata guda.
Babu wani abu da ya wuce gaskiya. Gaskiyar gaskiyar ita ce, idan baku da kaso mai yawa, zaku iya yin duk ɓoyayyen da kuke so, wanda ba zaku taɓa gani ba. Kuma hakane Kitsen ciki shi ne abin da ke da alhakin rufe ɓoyo. Musamman a cikin maza, akwai yiwuwar adana ƙarin kitse a cikin ciki. Akwai kusan mutane kalilan waɗanda suke da kyakkyawan yanayin amma ƙoshin jikinsu baya barinku ku gansu.
Don wannan, ana aiwatar da matakin da aka sani da ma'ana. Matsayin ma'anar ya ƙunshi kafawa rashin caloric ta hanyar cin abinci da haɓaka motsa jiki da jijiyoyin jini. Tare da yin nauyi a cikin dakin motsa jiki muna kafa wani lokaci na asarar mai. Ta hanyar asarar kitse, zamu gano ɓacin jikin.
Yadda ake yiwa alama abs idan kun kasance sabon shiga
Ofayan mawuyacin raunin aiwatar da ma'anar tsoka shine ƙananan adadin tsoka a jiki. Kuma gaskiyar ita ce akwai mutane da yawa waɗanda, da zaran sun fara rufe kansu kaɗan, suka fara matakin ma'anar. A yadda aka saba, matakan ma'anar suna ƙare tare da raguwar yin aiki a dakin motsa jiki, gajiya mafi girma, ƙarancin yunwa da ƙarancin ƙarfin cigaba. A lokacin wannan matakin da muke da rashi caloric ba mu inganta a dakin motsa jiki ba. Hakanan ba zamu iya samun karfin tsoka ba tunda ana buƙatar rarar kalori.
Duk waɗannan dalilan ba a ba da shawarar sabbin sababbin abubuwa su mai da hankali kan fakiti shida ba. Kodayake alamar kwalliya mai kyau na iya zama kyakkyawa ga bazara, ba shi da amfani a sami kyakkyawan ciki idan kuna da sauran jikinku ba tare da wani ƙwayar tsoka ba. Don yin wasan nuna dole ne ka rage kaso mai na kashi zuwa kashi 10-13%, ya danganta da kowane jinsi. Idan kun ayyana har zuwa wannan kaso mai yawa, idan baku da adadi mai yawa na tsoka, zaku zama sirara fiye da kima. Bugu da kari, zaku cutar da lafiyar ku tunda kitsen jiki yana da babban mahimmin matsayi a cikin yanayin yanayin hawan.
Ta hanyar rasa inganci da sautin tsoka saboda kasancewa mai ma'ana, muna yiwa kanmu kallon mara kyau sosai. Ba wai kawai za mu kasance da rauni a jiki ba, har ma za mu kasance da rauni a cikin lafiya. Matsayin ma'anar don yiwa alama abs Ya kamata a yi shi kawai lokacin da kake da babban ƙwayar tsoka.
Yadda ake buga abs a matakin ƙara
Abin da ba a la'akari da shi yana yin kullun a cikin matakin ƙara. Hakanan ana kiran wannan matakin haɓaka azaman lokacin karɓar tsoka. Mataki ne wanda muke gina tsoka daga ci gaba a hankali amma ci gaba. Don kafa wani ɓangare na karɓar tarin tsoka muna buƙatar rarar caloric a cikin abincin. Wato, ku ci yawancin adadin kuzari fiye da yadda ake ciyarwa koyaushe da kuma ɗorewa a kan lokaci. Ta wannan hanyar, zamu sami nauyi yayin da wannan nauyin shine ƙwayar tsoka, ruwa, glycogen da mai.
Ee, yadda kuka karanta daidai, ba makawa kuma mu sami kitse idan muna son samun karfin tsoka. Ofayan manyan kuskuren da mutane sukeyi a cikin dakin motsa jiki shine rashin yin zaman-zaune yayin ɓarna. Kuma shine, a wannan lokacin, baku da gani na ciki tun lokacin da aka rufe ku. Saboda wannan dalili, yawanci suna yin motsa jiki na ciki a cikin matakin ma'anar. Matsalar wannan ita ce, a lokacin ma'anar ma'anar babu ci gaban ƙwayar tsoka. Wannan ya sa, Kamar yadda muke yin zaman-zama, ba za su yi girma ba. Wannan matakin kawai yana amfani da rasa kitsen mai.
Idan a lokacin ƙara ba ku kafa aiki mai kyau na ciki ba, ka tabbata cewa ba za su yi girma ba. Dole ne a horar da abs kamar kowane rukuni na tsoka. Wannan shine inda zaku shigar da masu canjin horo: girma, ƙarfi da mita. Dogaro da matakin da kake ciki a cikin gidan motsa jiki (novice, matsakaici, ci gaba) zaka iya horar da mafi yawan saiti a kowane mako na rashin aiki.
Babban shawarwarin shine masu zuwa:
- Sabbi: tsakanin 6 da 9 saita sati, ya kasu kashi biyu (mita 2).
- Matsakaici: tsakanin 9 da 15 ya kafa a mako, kasu kashi biyu (mita 2)
- Na ci gaba: tsakanin 16 da 22 saita sati, zuwa kashi uku (mita 3)
Idan kun horar da kanku tare da wannan rukunin saiti a maimaita 15-25, yayin lokacin bulking, zaku sami damar kasancewa lokacin da kuka yi ma'anar bayanin.
Ina fatan cewa tare da waɗannan nasihun kun san yadda ake cin abs. Idan kuna da tambayoyi game da horo da abinci mai gina jiki aiko mani kai tsaye zuwa Instagram: @Jamus_entrena. Ni mai horar da kaina ne kuma mai koyar da abinci mai gina jiki, ina fatan zan taimake ku.