1. Yawan motsa jiki

Fitness yana buƙatar zama mai dacewa, motsa jiki mai yawa zai zama jiki a cikin yanayin gajiya, sake zagayowar dawowar tsoka zai fi tsayi, ba ya dace da ci gaban tsoka.

Ya kamata a sarrafa lokacin motsa jiki na kimiyya a cikin sa'o'i 2, ba kasa da rabin sa'a ba.Motsa jiki fiye da sa'o'i 2, ƙarfin nasu zai ɓace, hankali zai ragu, kuna da haɗari ga haɗari masu dacewa, raunuka.

Lokacin horarwa mai ƙarfi, yakamata mu rarraba sauran rukunin tsoka, kamar babban rukunin tsoka yana buƙatar hutawa na sa'o'i 72, ƙaramin rukunin tsoka yana buƙatar hutawa na sa'o'i 48, don buɗe zagaye na gaba na horo, isa. hutawa zai iya sa tsoka ta sake farfadowa da karfi.

2. Yana son tsayawa a makara, yawanci yawan aiki

Barci da hutawa ita ce babbar hanyar da mutum zai iya dawo da kuzari, idan kullun rashin barci, aiki mai yawa, tsayawa a cikin dare a kowace rana, wanda zai haifar da saurin tsufa na aikin jiki, ƙwayar hormone girma zai damu, tsokoki ba za su iya samun ba. isasshen hutawa, mai sauƙin kai ga asarar tsoka.

Sai kawai ta hanyar kiyaye aiki na yau da kullum da hutawa, isasshen barci, barci mai zurfi na gyaran gyare-gyaren gyaran gyare-gyare shine mafi girma, barci 8 hours a rana, don haka za ku iya yin kyakkyawan yanayin tunani a lokacin rana, aiki mai mahimmanci.

3. Ba ka son ruwa

Kada a so shan ruwa, ruwa shine tsarin tsarin rayuwa na jiki, babban mai ɗaukar sharar gida.Har ila yau, jujjuyawar sunadaran yana buƙatar ruwa mai yawa, kuma idan ba ku sha isasshen ruwa ba, gyaran tsoka zai ragu sosai.

A lokacin motsa jiki, ya kamata mu sha ruwa mai yawa, mu sha kusan 2-3L na ruwa kowace rana, kuma mu karawa a cikin lokuta masu yawa, wanda ke taimakawa wajen inganta ƙwayar furotin na jiki da inganta haɓakar ƙwayar tsoka.

4. Tsallake karin abinci

Kuna da al'ada na cin karin abinci bayan kowane motsa jiki?Sauran lokacin bayan horo shine farkon lokacin gyaran tsoka da girma, lokacin da jiki ya buƙaci ya cika makamashi, makamashi zai iya taimaka maka gyara tsokoki, jujjuya mai kuma shine mafi ƙasƙanci.

Don haka, don inganta haɓakar haɓakar tsoka, muna buƙatar ƙara kayan abinci masu gina jiki da carbohydrates masu dacewa, kamar burodin alkama, ayaba, dafaffen ƙwai, furotin foda, madara da sauransu, kamar minti 30 bayan motsa jiki.

5. Matsaloli kaɗan kaɗan

Lokacin da kuke yin horon ƙarfi, waɗanne darasi kuke maida hankali akai?Mutane da yawa suna mai da hankali ga horar da tsoka guda ɗaya, suna zaɓar keɓantattun ayyuka don ƙarfafawa, kamar tsuntsaye, lankwasawa, jujjuyawar ciki da sauran ayyuka, kuma suna watsi da horar da ayyukan fili.

Ƙungiyoyin haɗin gwiwa na iya fitar da ƙungiyoyin tsoka da yawa don haɓaka tare a lokaci ɗaya, don haka inganta ingantaccen ginin tsoka, daidaita haɓakar jiki yadda ya kamata, kuma yana ba ku damar haɓaka tasirin horo gabaɗaya.