Ayyukan motsa jiki na zamani

Wadatacce

• Bita don

Idan kun yi aiki da isasshen aiki, ana ba ku tabbacin gajartar, toned, sexy body. Amma akwai ƙarin yin aiki fiye da fa'idodin kyan gani. Yin motsa jiki na yau da kullun yana hana samun nauyi da asarar kashi, yana haɓaka tsoka da haɗin gwiwa mai ƙarfi, kuma an nuna cewa yana taimakawa wajen kawar da wasu cututtuka na yau da kullun.

Kuma yayin da ba a makara don samun kyakkyawan tsari, za ku iya zama mafi kyawun gani da jin daɗin ku idan kun mai da hankali kan takamaiman motsa jiki a matakai daban-daban na rayuwar ku.

Wannan shine dalilin da yasa SHAPE ya shiga Palm Beach, babban mai koyar da Jami'ar Reebok na Jo. Proy Joy Prouty don tsara tsarin shekaru goma da goma wanda aka tsara don ku kawai. "Yayin da shekaru ke shudewa, mata da yawa suna zama don raunin tsoka, mafi yawan huci da kumburi da fadada kugu," in ji Prouty. "Shirin da ke magance matsalolin da jikin ku ke fuskanta yanzu shine hanya mafi kyau don hana hakan."

Babban jigon wannan shirin motsa jiki shine ingantaccen juriya na yau da kullun. Haɗa hakan tare da takaddun takaddunmu na cardio, motsawar bonus da jagororin da ke kan takamaiman buƙatunku a cikin shekarun 20s, 30s da 40s, kuma za ku duba ku ji mafi kyawun ku daga shekara ɗaya zuwa na gaba.

SHIRIN

Dumama Fara kowane motsa jiki tare da mintuna 5-10 na ƙananan ƙarfin cardio, mafi dacewa akan injin da ke aiki hannuwanku da ƙafafunku.

Jagororin motsa jiki Kwanaki biyu zuwa uku a mako a ranakun da ba a jere ba, yi ainihin ƙarfin motsa jiki a sama kuma abin da ake nufi yana motsawa ga rukunin shekarun ku akan shafuka masu zuwa. Yi saiti 2-3 na kowane motsi, hutawa minti 1 tsakanin saiti. A rana ta 1, yi 8-12 reps tare da nauyi mai nauyi don ƙarfafa ƙarfi; a ranar 2, yi 12-15 reps tare da nauyi masu nauyi don gina jimiri. Idan kun zaɓi rana ta uku, bi saiti da maimaitawa don ko dai ranar 1 ko rana ta 2. Koyaushe ku yi amfani da isasshen nauyi don gajiya da tsokar ku ta ƙarshe na kowane saiti.

Abin Rx Bayan kammala duk motsin ƙarfi, yi saiti 2 na 15-20 reps na motsa jiki na ciki da kuka zaɓa, kamar crunches, jujjuyawar curls da jujjuyawar madaidaici.

Kwantar da hankali Ƙarshen kowane motsa jiki ta hanyar shimfiɗa duk manyan tsokokin ku, riƙe kowane shimfiɗa zuwa mawuyacin tashin hankali na daƙiƙa 30.

Cardio complement Nufin samun mintuna 20-45 na cardio, kwanaki 3-5 a mako, tsananin ƙarfi, tsawon lokaci da tasiri don hana rauni da aiki gaba ɗaya jiki. Haɗa kwanaki 1-2 na horo na tazara (madaidaitan lokutan aiki da sauri da sauri). Tsaka -tsaki yana ba ku damar tura iyakokinku da haɓaka ƙarfin wasan motsa jiki, haɓaka metabolism da ƙona kalori. Dubi shirin ƙungiyar ku don takamaiman dabaru.

Kawai farawa? Idan kun kasance sababbi don motsa jiki, yi tsarin ƙarfi na asali ba tare da ƙara ƙayyadaddun ƙayyadaddun abubuwan motsa jiki ba, tare da motsa jiki na cardio 3-5 kamar yadda aka bayyana a cikin Cardio Complement (a sama), na makonni 6. Bayan haka, zaku kasance da ƙarfin isa ku bi ƙarfi da shawarwarin cardio don rukunin shekarun ku.

Manufofin cigaba Duk da yake an tsara wannan shirin don ba ku irin aikin motsa jiki da jikinku ke buƙata daga 20s zuwa 40s, yana da mahimmanci a canza aikinku kowane watanni biyu. Yi amfani da wannan shirin na tsawon makonni 8, sannan ku haɗa abubuwa har tsawon makonni 8 tare da wasu motsa jiki masu ƙarfi kamar waɗanda aka samo a cikin SHAPE.

Bita don