Tambayi Mai horar da Celeb: Matakai 5 don Canza Jikinku

Wadatacce

• Abinci mai gina jiki
• Barci
• Gabaɗaya Koyarwar Ƙarfin Jiki
• Babban Horarwa ta Tsakiya (HIIT)
• Horon Jiha Mai Ƙarfin Ƙarfi
• Bita don

Q: Idan kuna da makonni shida zuwa takwas kawai don shirya abokin ciniki don rawar fim, hoton Victoria na Asirin, ko Ɗabi'ar Swimsuit Misalin Wasanni, menene manyan abubuwa biyar da za ku mai da hankali akai?

Abinci mai gina jiki

Abinci mai gina jiki shine mafi mahimmancin abu don inganta tsarin jiki. Shi yasa daya daga cikin abubuwan da na fara yi shine tura abokan cinikina zuwa masana masana'antu kamar Dr. Mike Roussell (Kuna iya sanin sa a matsayin SHAPE's Diet Doctor) ko Dr. Brooke Kalanick. Na bar su su yi abin da suka fi dacewa don in mai da hankali kan abin da nake yi mafi kyau-tsara mai ƙarfi da shirye-shiryen kwantar da hankali da horarwa. Wancan ya ce, a nan akwai ƙa'idodi biyar da za a bi don taimakawa kowa ya buga cikin abincin su:

• Cire abincin da aka sarrafa
• Ku ci tushen furotin maras inganci a kowane abinci
• Haɗa babban adadin kayan lambu masu fiber tare da abincinku
• Haɗa ingantaccen tushen mai kamar avocado, kwayoyi da/ko iri, da Omega 3's
• Sha 2-3 lita na ruwa a rana, ƙari a kwanakin da kuke aiki

Barci

Inganta bacci zai inganta tsarin jikin ku. Rashin bacci yana haifar da ƙaruwa a cikin ghrelin hormone mai haɓaka sha’awa da raguwar leptin, hormone wanda ke taimaka muku jin daɗi da ƙona kitse.

Nufin barci na sa'o'i bakwai zuwa tara kowane dare. Yayin da wasu mutane ke aiki lafiya a kan bacci na awanni shida, galibi suna aiki mafi kyau tare da mafi ƙarancin awa bakwai.

Ba za a iya yin barci ba? Gwada shan ƙarin magnesium kafin kwanta barci. Idan bacci shine matsalar ku, tabbatar cewa dakin ku yayi sanyi da duhu. Ƙarin tryptophan kuma zai iya taimaka maka ka faɗi cikin barci mai zurfi, wanda yake da mahimmanci don dawo da jiki.

Gabaɗaya Koyarwar Ƙarfin Jiki

Yakamata horon ƙarfi ya zama wani muhimmin sashi na burin kowa na gina jiki mai ƙarfi, ƙwanƙwasa. Horar da juriya, yana ba da ci gaba a cikin yanayi, yana gina ƙwayar tsoka, wanda a ƙarshe yana taimakawa ƙona ƙarin adadin kuzari, koda lokacin da jikin ku yake hutawa. Ina ba da shawarar zaman horo na ƙarfin ƙarfi guda uku a mako. Don sakamako mafi kyau, yi juriyar motsin ku azaman da'ira ko amfani da saiti guda biyu marasa gasa (maɓalli tsakanin motsa jiki waɗanda ke horar da ƙungiyoyin tsoka masu adawa). Wannan shine wuri mai daɗi don ƙwallafa jiki mai rauni.

Babban Horarwa ta Tsakiya (HIIT)

Horon tazara mai ƙarfi (HIIT) ita ce hanya mafi inganci da inganci don yin cardio. Yawancin lokaci na ga cewa yawancin mutane suna yin kyau sosai tare da kwana biyu a mako na tsaka-tsakin yanayi (a ranakun tsakanin zaman horo na ƙarfi). Anan akwai ƙa'idodi guda biyu masu sauƙi don ƙirƙirar babban shirin HIIT:

1. Tsawon lokacin aiki ya kamata ya zama daƙiƙa 30-60 a sama da kashi 80 na mafi girman bugun zuciyar ku ko, idan ana amfani da ƙimar ƙarfin aiki (RPE), tsaka-tsakin aikinku yakamata ya kasance wani wuri tsakanin 7 zuwa 9 (Danna nan don ganin Ma'aunin RPE).

2. Matsakaicin farfadowa ya kamata ya zama 60-120 seconds a 55-65 bisa dari na max bugun zuciya ko RPE na 2-3.

Akwai hanyoyi da yawa don yin waɗannan tsaka-tsakin, amma hanyoyin da na fi so sun haɗa da: tseren tsauni, hawan keke (zai fi dacewa akan fan fan ko babur mai jujjuyawa), tuƙi, Versa-Climber, ko treadmill.

Anan ne dabara don tantance ƙimar zuciyar ku mafi girma:

Max HR = (207 - (0.7 × shekaru))

Don ƙayyade wuraren da kuka nufa yayin lokacin aiki da lokacin dawowa, kawai ninka max HR ɗin ku ta .8 sannan ta .55 ko .65.

Horon Jiha Mai Ƙarfin Ƙarfi

A ƙarshe, idan kuna da ƙarin lokaci a cikin jadawalin ku, zan ba da shawarar ƙarawa a cikin kwana ɗaya na zaman murmurewar iska (ƙarancin motsa jiki mai ƙarfi). Wannan na iya zama motsa jiki na 30- ko 45-minti akan elliptical ko treadmill a kusan kashi 55-65 na max HR ko RPE na 2.5-3.5.

Bita don