Dokokin ƙarfe 10 na dacewa, yi ana kiran shi mafari!

1, bayan an gama cin abinci mai kyau kar a yi motsa jiki nan da nan, sai a huta na tsawon awa 1, domin abincin ya narke sannan a shirya horon motsa jiki, domin tabbatar da lafiyar jiki da kuma guje wa faruwar dyspepsia na ciki.

2, kafin ingantacciyar lafiya don dumama, sanya mai ga gidajen abinci, inganta yanayin jini, ta yadda jiki a hankali ya sami motsin motsa jiki, wannan lokacin don buɗe lafiyar, kuzai iya rage haɗarin rauni, inganta tasirin motsa jiki.

3, Masu gina tsoka su kula da karin abinci bayan horo, yadda ya kamata a hada da wasu abinci masu gina jiki, irin su kwanyar da aka yanka, foda, furotin, nono, da sauransu, kula da rage yawan mai da gishiri dafa abinci, zafi zai iya zama. game da 200 adadin kuzari.
4, mutanen da suka rasa nauyi ya kamata su sarrafa abincin caloric a hankali, abincin caloric na yau da kullun ya kamata ya zama ƙasa da jimlar ƙimar metabolism na jiki kusan 20%, don rage jinkirin bayyanar yunwa, za mu iya zaɓar shan ƙarin ruwa, ruwa ba zafi ba ne, zai iya sarrafa abincin da ake ci, inganta tsarin tsarin jiki.

5, masu motsa jiki su daina shan taba da barasa, wadannan munanan dabi'u guda biyu ba su da amfani ga lafiya, da saukin kamuwa da cututtuka, amma kuma suna shafar lafiyar jiki, ta yadda lafiyar jikinka ta ragu sosai.
6, kar a yi wanka nan da nan bayan an motsa jiki, a huta na tsawon rabin sa'a sannan a yi wanka bayan zafin jiki ya dawo daidai, domin gudun kamuwa da cutar bakteriya.

7, horon motsa jiki ya kamata ya kasance a hankali, kar a gudanar da horo mai zurfi a farkon, kowa ya dace da horon ƙarfin horo daban-daban, ya kamata mu gwargwadon juriyarsu ta jiki, mu zaɓi nasu wasanni, mataki-mataki don inganta ƙarfin horo. , don sauri girbi mai kyau jiki.
8, lokacin motsa jiki a cikin dakin motsa jiki, tabbatar da kula da wayewa, kada ku ɗauki selfie a cikin gidan wanka, kada ku bar nasu gumi a kan kayan aikin motsa jiki, kuma tabbatar da dawo da kayan aiki bayan dacewa.

9, motsa jiki ba ya bukatar ya takaita a dakin motsa jiki, matukar akwai zuciya, inda za a iya motsa jiki, mu gudu a waje, iyo, wasan kwallon kafa, na cikin gida za a iya gudanar da horo na kai, kamar tsuguno. tsalle tsalle, tsalle tsalle, tura-up duk wasanni ne da za a iya yi a ko'ina.
10, Fitness ba zai iya zama makãho, dole ne ka bisa ga nasu a raga, don siffanta wani fitness shirin don nasu, bisa ga shirin motsa jiki, manne da dogon lokaci, mako-mako rikodin jiki canje-canje, don sanin ci gaban. na jiki.