A zahiri, dacewa duk shekaru ne, muddin kuna son farawa, zaku iya yin shi a kowane lokaci. Kuma motsa jiki na motsa jiki zai iya taimaka mana mu ƙarfafa jikinmu, inganta rigakafi, da rage yawan harin tsufa. Idan ya zo ga horar da motsa jiki, kawai muna buƙatar ƙwararrun digiri mai kyau da yin ƙwaƙƙwaran kimiyya, kuma za mu iya samun fa'idar lokaci.

Ko kuna cikin shekarunku 40, 50s, ko 60s, zaku iya samun dacewa. Lokacin da yazo da dacewa, zaɓi shirin horar da ƙarfin da ya dace da ku kuma ku tsaya da shi don isasshen lokaci, za ku iya gina layin tsoka.
Don haka, ta yaya mutum mai shekaru 50 zai tsara shirin motsa jiki don gina tsoka?

Da farko rasa mai sannan kuma samun tsoka, mafi dacewa da maza a cikin shekaru 50. Idan yawan kitsen jikin ku ya wuce kima, mutane masu kitse, kuna buƙatar yin ƙarin motsa jiki don ƙara yawan adadin kuzari, haɓaka ƙimar kitse na jiki, don sannu a hankali.
Mutanen da ba su da tushe na motsa jiki na iya farawa daga motsa jiki mai ƙarfi, irin su tafiya, jogging, aerobics, raye-raye na murabba'i, tai chi ayyuka ne masu kyau na motsa jiki, kula da yawan motsa jiki fiye da sau 4 a mako, za ku iya ƙarfafa zuciya a hankali. da aikin huhu, inganta juriyar jikin ku, ikon motsa jiki zai ƙarfafa sannu a hankali.

Tsaya don dacewa da dacewa fiye da watanni 3, jikinka zai zama slimmer sosai, kewayen kugu zai zama mafi mahimmanci. A wannan lokacin, zaku iya ƙara ƙarfin motsa jiki a hankali gwargwadon yanayin ku, zaɓi motsi tare da ingantaccen mai kona, ko ƙara horon ƙarfi don haɓaka haɓakar ƙona kitse da siffata, da sassaƙa mafi kyawun lanƙwan jiki.
Ƙarfafa horo na iya farawa da kayan aiki kyauta, zabar ayyuka masu haɗaka don motsa jiki, musamman don horar da manyan tsoka na jiki, ta yadda babbar ƙungiyar tsoka za ta motsa ci gaban ƙananan ƙwayoyin tsoka, inganta haɓakar ƙwayar tsoka, ta yadda za ku gina tsoka mai karfi. adadi.

Idan kana so ka inganta wani m kafada, mai kyau-neman inverted alwatika siffa, kana bukatar ka shiga Pull-up, barbell latsa, dumbbell tukuna, wuya ja, gefe daga da sauran ayyuka domin horo, idan kana so ka ci gaba da ƙananan wata gabar jiki. , Kuna buƙatar yin ƙarin ƙwanƙwasa, tsaga ƙafar ƙafar ƙafa, ɗaga akuya, ƙafar ƙafa da sauran horo.
Duk lokacin da kuke horarwa, ba kwa buƙatar cin zarafin ƙungiyar tsokar jiki gaba ɗaya, zaku iya shirya horon ƙungiyar tsoka guda 2-3, sannan ku shirya sauran ƙungiyoyin tsoka don horarwa a rana mai zuwa, ta yadda ƙungiyar tsokar da aka yi niyya ta juyo ta huta. tsokoki za su yi girma da sauri, ingantaccen ginin tsoka zai inganta.

A farkon horo na ƙarfin, za mu iya farawa da hannun hannu ko mafi ƙarancin nauyin nauyi, babban madaidaicin motsi na motsi, don haka tsokoki suna da ƙwaƙwalwar ajiya ta al'ada, sannan kuma aiwatar da horo mai nauyi a wannan lokacin don tada hankali. haɓakar tsoka, don guje wa ƙwayar tsoka.
Koyarwar motsa jiki yana buƙatar zama a hankali, musamman lokacin gudanar da horon nauyi, dole ne mu gwada nauyin mu ga kowane motsi, mu zaɓi nauyin da ya dace da mu, maimakon makauniyar neman horo mai nauyi, kuma a ƙarshe ya haifar da ciwon tsoka.