Kuna son dacewa amma ba ku san inda za ku fara ba, a cikin dakin motsa jiki ba ku san kayan aikin da za ku fara motsa jiki ba? A yau, zan raba tsarin motsa jiki na kimiyya, gami da matakai 4, ta yadda za ku iya samun tsari sosai daga karce.

1. Ƙayyade burin motsa jiki

Da farko, kuna buƙatar ayyana maƙasudin dacewanku. Shin manufar dacewa don rage kiba, siffa, gina tsoka, ko ƙarfafa jiki? Sai kawai lokacin da kake da maƙasudin maƙasudi za ku iya tsara tsarin motsa jiki wanda ya dace da ku kuma ku guje wa horon makaho.

2. Dumi dumi

Kafin ka fara horo, dumama haɗin gwiwa kuma a hankali ƙara yawan zafin jiki don rage haɗarin rauni. Ana ba da shawarar cewa ku yi minti 5-10 na motsa jiki na motsa jiki, kamar gudu, tafiya mai sauri, mikewa, da dai sauransu, don tayar da bugun zuciyar ku da zafin jiki, yayin da kuke mike tsokoki da kuma shirya.

3. Horarwa na yau da kullun - horon ƙarfi

Lokacin da muke horar da motsa jiki, yakamata mu tsara horon ƙarfi da farko, sannan mu tsara tsarin cardio. Lokacin da kuke kan kololuwar ku, horarwar ƙarfi na iya taimaka muku yin aiki mafi kyau a matakan ɗaukar nauyi da rage yuwuwar rauni.

Ba tare da la'akari da samun tsoka da asarar mai ba, wajibi ne a shirya horo mai ƙarfi, asarar kitse kowane lokacin horo na ƙarfi shine kusan mintuna 30-40, samun tsokar tsokar mutane kowane lokaci suna shirya mintuna 40-60, rarraba daidaitaccen horo na tsoka, guje wa motsa jiki. rukunin tsoka iri ɗaya kowace rana.

Ana ba da shawarar cewa horon ƙarfin ya fara da ayyuka masu sauƙi na fili, irin su squats, tura-ups, tuking, ja mai wuyar gaske, cirewa da sauran ayyuka na iya motsa ƙungiyoyin tsoka da yawa a cikin jiki da kuma inganta ingantaccen ginin tsoka.

Matsayin nauyin ya kamata ya fara da ƙananan nauyin dumbbells da barbells, kuma a hankali ƙara nauyi da wahala don cimma sakamako mafi kyau. Kula da kulawar numfashi, kula da ƙwarewar wutar lantarki daidai, rage haɗarin rauni.

3. horo na yau da kullun - motsa jiki na motsa jiki

Shirya motsa jiki na motsa jiki bayan horo mai ƙarfi zai iya taimakawa wajen ƙona kitse, irin su tsere, tsere, wasan motsa jiki, tsalle-tsalle, da dai sauransu, na iya inganta aikin zuciya da huhu, yana taimakawa wajen inganta juriya na jiki, da kuma kawar da kiba.

Mutanen da ke rage kitse suna shirya minti 40-50 na motsa jiki kowace rana don tabbatar da amfani da calorie, masu gina tsoka suna shirya sau 2-3 a mako na motsa jiki na motsa jiki na iya taimakawa wajen inganta aikin motsa jiki.

A cikin tsarin horon motsa jiki, wajibi ne a kula da motsa jiki iri-iri da kuma canza abubuwan motsa jiki akai-akai, don ku iya tafiya tsawon lokaci a kan hanyar motsa jiki kuma ku rasa nauyi da sauri.

4. Yi hutu mai kyau

Hutu mai kyau zai iya taimakawa jiki ya dawo, inganta gyaran tsoka, da inganta sakamakon horo. Ana ba da shawarar shirya kwanaki 1-2 na lokacin hutu kowane mako, yayin da ake kula da ingancin bacci da tabbatar da isasshen lokacin bacci.