Akwai ayyuka da yawa da zamu iya aiwatarwa cikin tsari. Saboda haka, a cikin duka waɗanda ka sani, za mu haskaka wani sabo, wanda muke fata kuma zai motsa ka ka ɗauki matakin. Tunda kamar yadda kuka sani, dole ne koyaushe mu ci gaba da motsawa don lafiyar mu. Da motsa jiki na yau da kullun Za ku so shi!
Shin kuna da keke mai tsalle ko kuwa shine farkon tsayawa lokacin da kuka je wurin dakin motsa jiki? Duk inda yake, wannan aikin na zuciya da jijiyoyin jini zai rinjayi ku kuma zaku iya zama cikin tsari ku bar leavean kilo a baya. Shin kana son sanin yadda ake farawa? Da kyau, kar a rasa duk abin da ya zo.
Me yasa ake horarwa akan mai koyar da gicciye elliptical
Gaskiyar magana itace babur din elliptical shima ya zama babban aboki. Domin kodayake na'urar taka leda tana da mabiya da yawa, mai zafin nama ba zai da wani tasiri a jikinka ba. musamman lokacin da bamu saba da samun horo mai tsauri ba. Za ku kula da haɗin gwiwa tare da shi, saboda haka koyaushe yana da kyau a fara da wannan na'urar. Bugu da kari, a ciki zaku sami damar hadewar saurin canje-canje kuma tabbas, na HIIT motsa jiki kamar wanda muke gani a yau. Don haka, tuni mun san cewa yana da fa'ida babba, bari muyi amfani da ita sosai!
Koyaushe dumama farko
Ba za mu iya zuwa can ba mu fara ba da komai namu cikin sauri mai ban mamaki. Domin dole ne mu tafi kadan kadan. Jiki yana buƙatar dumi da gidajen abinci tashi kadan kadan. Saboda haka, ka tuna cewa mintuna 6 na farko zamu dumama. Ta yaya wannan ke fassara? Da kyau, mai sauqi ne, tunda kawai za ku kula da qaramin sauqi, mai sauki, inda qafafu ba su da wani nau'in ovexment da za su yi.
Haɗa tsaka-tsaka a cikin aikin kekenka na elliptical
Bayan wadannan mintuna na dumamaMuna yin tsanani a yanzu. Mafi kyawun sakamako don samun sifa shine canza wasu ƙarfi daban-daban. Saboda wannan, zamu fara daidaita wannan ƙarfin zuwa matsakaici na minti ɗaya don komawa ƙasa zuwa matsakaici kuma mu ɗan murmure, amma ba tare da barin ɓarnawar gaba ɗaya ba. Don haka idan muka lura cewa haka lamarin yake, sai mu sake nuna karfi. Za muyi wasa kamar haka na wasu mintuna hudu. Oƙarin inganta kanmu kaɗan a cikin waɗannan mintuna. Amma gaskiya ne cewa lallai ne ku daidaita wannan gwargwadon buƙatunku da ƙwarewar ku.
Yi amfani koyaushe a cikin gajeren tazara
da gajeren tazara koyaushe za su kasance da wahala, tunda za mu kara sanya karfi a kai. Don haka a cikin su dole ne mu bayar da komai, sannan kuma mun cancanci sauran ko rage ƙarfin da aka faɗa. Bet saboda, lokacin da kuka ƙara ƙarfin, ba a cikin lokaci mai tsawo ba. In ba haka ba, za ku gaji da kanku kafin lokacinku. Don haka, mafi kyau a cikin secondsan daƙiƙu kaɗan, ƙara ƙarfin gaske sosai sannan saki kuma dawo da shi. Zai kasance a cikin waɗannan lokacin da zaku iya rasa rawar don iya sha da numfashi, kuna sarrafa lokacin.
Menene wasan motsa jiki na motsa jiki mai kyau kamar ƙididdigar lokaci?
A yanzu muna ganin cewa dole ne mu daidaita yanayin don bukatunmu. Baya ga koyaushe hada gajere da tsauraran lokuta tare da dogon lokacin hutu. Yin maimaitawa da yawa wannan shine ke motsa mu kuma menene ke bamu damar samu cikin sifa. Amma yaya abin zai kasance a cikin ɗan lokaci? Da kyau, mai sauqi:
- 5/6 dumi-dumi na minti XNUMX tare da ƙananan ƙarfi.
- Mintuna 10 masu zuwa, za mu cinye ƙananan ƙarfi, tare da lokutan lokutan da za su fi guntu amma da yawa sosai. Kowane sakan 30 mai tsanani, minti 1 da rabi na hutawa, kusan.
- Mintuna 8 bayan jujjuya wannan ƙarfin, za mu adana shi a cikin matsakaiciyar lokaci kuma za mu sake sauya shi amma yana raguwa kaɗan kaɗan.
- A ƙarshe, ƙarin mintuna 5 zai kasance don dawowa cikin nutsuwa kuma a sake tare da ƙaramin ƙarfi, har sai zuciyarmu ta koma wurinta.