1. Sanya maƙasudan dacewa da dacewa

Da farko, kuna buƙatar ayyana maƙasudin dacewanku. Kuna ƙoƙarin rasa nauyi kuma ku sami siffar, ko kuna ƙoƙarin samun ƙwayar tsoka? Sanin burin ku zai iya taimaka muku haɓaka tsarin dacewa da dacewa.

Gidan motsa jiki yana ba da motsa jiki iri-iri, gami da cardio, horon ƙarfi da ƙari. Kuna iya zaɓar nau'in motsa jiki wanda ya dace da ku bisa ga burin ku na dacewa da abubuwan da kuke so.

Na biyu, matakan dacewa daidai

Tsarin motsa jiki na kimiyya ya kamata ya zama dumi da farko, motsa haɗin jiki, inganta yanayin jini, gano motsin motsi a hankali, sannan horo na yau da kullun.

Horarwa na yau da kullun yakamata ya fara shirya horon juriya (dumbbells, horon barbell, da sauransu), sannan kuma shirya motsa jiki na motsa jiki (ƙara, kadi, wasan motsa jiki, yoga, da sauransu).

Horon juriya a kololuwar kuzarin ku na iya taimaka muku yin aiki mafi kyau, rage haɗarin rauni, da haɓaka yawan amfani da glycogen don ku sami damar shiga yanayin ƙona kitse cikin sauri yayin cardio.

Mutanen da suka rasa kitse galibi suna amfani da motsa jiki na motsa jiki da horon ƙarfi a matsayin kari, yayin da waɗanda ke gina tsoka galibi suna amfani da horon ƙarfi da motsa jiki a matsayin kari. Bayan horarwa, ya kamata ku shimfiɗa kuma ku shakata ƙungiyar tsoka da aka yi niyya, wanda ke taimakawa gyaran tsoka da girma, kuma yana rage bayyanar ciwo.

3. Shirya lokacin motsa jiki a hankali

Lokacin motsa jiki a cikin dakin motsa jiki bai kamata ya zama tsayi ko gajere ba, ana ba da shawarar cewa kowane motsa jiki na mintuna 40-90 ya dace. A lokaci guda kuma, yakamata a shirya motsa jiki aƙalla sau 2-4 a mako don tabbatar da cewa jiki ya cika.

4. Kula da ƙarfi da yawan motsa jiki

Lokacin motsa jiki a cikin dakin motsa jiki, ya kamata ku kula da koyan daidaitaccen yanayin motsi, fara tare da horar da ƙananan nauyi, kuma kada ku yi aiki a makance. Tare da haɓaka ƙarfin jiki, sannu a hankali ƙara ƙarfin da yawan motsa jiki don guje wa lalacewa ta jiki.

A lokaci guda, don wasu ƙungiyoyi masu rikitarwa, za ku iya yin aiki a ƙarƙashin jagorancin koci don guje wa motsi mara kyau da ke haifar da rauni.

5. Ka kasance da kyawawan halaye da halaye

Lokacin yin aiki a wurin motsa jiki, abincin ku ya kamata ya ci gaba, koyi cin abinci mai tsafta, nisantar abinci mara kyau, da aiwatar da abinci mai ƙarancin mai mai yawa.