6 farin dacewa dole ne ya fahimci busassun kayan:

1. ** Alakar da ke tsakanin tsoka da mai ** : A farkon motsa jiki, yawancin novices sukan rikita batun tsoka da mai. A gaskiya ma, su ne gaba daya daban-daban abubuwa.

Muscle shine tushen ƙarfin jiki, kuma mai shine ma'adinan makamashi. Ta hanyar horarwa mai ƙarfi, za mu iya ƙara yawan ƙwayar tsoka, kuma ta hanyar motsa jiki na motsa jiki, za mu iya rage yawan mai, don cimma manufar toning.

2. ** Ƙirƙiri tsarin motsa jiki wanda zai yi aiki a gare ku ** : Jikin kowa da burinsa na motsa jiki sun bambanta, don haka tsarin motsa jiki "ɗaya ɗaya ya dace da kowa" ba na kowa ba ne.

Muna buƙatar haɓaka tsarin motsa jiki na keɓaɓɓen dangane da yanayin jikinmu, maƙasudin dacewa da jadawalin lokaci don tabbatar da iyakar tasirin motsa jiki.

3. ** motsa jiki maki 3 maki 7 ku ci ** : Jiyya ba motsa jiki ba ne kawai, abinci yana da mahimmanci daidai. Abin da ake kira "maki uku na motsa jiki da maki bakwai na cin abinci" yana nufin cewa ko da yake motsa jiki yana da mahimmanci, abincin da ya dace yana da tasiri mai mahimmanci akan tasirin dacewa.

Muna bukatar mu koyi cin abinci mai kyau da nisantar abinci mara kyau yayin da muke tabbatar da cewa muna cinye isassun furotin, carbohydrates da kitse masu lafiya don tallafawa farfadowa da haɓakar jiki.

4. ** Haɗuwa da aiki da hutawa yana da mahimmanci sosai ** : Yawancin novices don biyan sakamako mai sauri, sau da yawa motsa jiki mai yawa, watsi da mahimmancin hutawa.

Duk da haka, hutawa da farfadowa wani bangare ne na tsarin dacewa. Idan ba tare da isasshen hutawa ba, tsokoki ba za a iya gyarawa da girma ba, wanda zai haifar da gajiya mai yawa da rauni.

5. ** Tabbatar da adadin ruwan da kuke sha ** : Ruwa shine tushen rayuwa kuma wani abu mai mahimmanci a cikin tsarin dacewa. Kula da isasshen ruwan sha, shan gilashin ruwa 8-10 a rana maimakon abubuwan sha daban-daban, yana taimakawa wajen kula da yanayin al'ada na al'ada da ayyukan detoxification na jiki, yana haɓaka farfadowa da haɓaka tsoka.

6. ** Bar shan barasa ** : Illar taba da barasa ga jiki sananne ne, musamman ga masu gina jiki. Nicotine a cikin taba yana hana ci gaban tsoka da farfadowa, yayin da barasa ke shafar metabolism na jiki da matakan hormone, wanda zai iya shafar lafiyar jiki. Sabili da haka, don kiwon lafiya da burin motsa jiki, yana da matukar muhimmanci a daina shan giya.