Tambayi Mashahurin Mai Koyarwa: Hanya Mafi Kyau don Sauti

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Q: Ba lallai bane in rasa nauyi, amma ni yi so su yi kama da dacewa da toned! Me ya kamata in yi?

A: Na farko, ina so in yaba muku don ɗaukar irin wannan hanyar da ta dace don canza jikin ku. A ganina, tsarin jikin ku (tsoka da kitse) ya fi lamba fiye da lamba akan sikeli. Kullum ina nuna wa abokan cinikina mata kwatankwacin abin da 1 fam na tsokar tsoka yake kama da fam na mai. Sun bambanta gaba ɗaya, tare da fam na mai yana ɗaukar hanya fiye da fam ɗin tsoka.

Yi la’akari da wannan misalin rayuwa ta ainihi: Ka ce ina da abokan ciniki mata biyu. "Abokin ciniki A" yana da ƙafa 5 inci 6 inci, yana nauyin kilo 130, kuma yana da kashi 18 cikin ɗari na kitsen jiki (don haka tana da kiba mai nauyin kilo 23.4), kuma "abokin ciniki B" shima yana da ƙafa 5 inci 6 inci, yana auna fam 130, kuma tana da kashi 32 cikin ɗari na kitsen jiki (don haka tana da kilo 41.6 na mai jiki). Wadannan matan biyu za su yi kama da juna sosai, duk da cewa suna auna daidai adadin a cikin fam kuma daidai tsayi iri ɗaya ne.

Don haka idan kuna son samun dacewa da jin daɗi, kar ku damu da sikelin kuma ku mai da hankali kan abun da ke cikin jikin ku, musamman idan kuna bayan wannan kallon mara kyau da sexy. Gwada motsa jiki a shafi na gaba, wanda aka gyara daga littafina, Karshen Ku, kuma an tsara shi don taimaka maka zubar da kitsen jiki mai yawa, haɓaka metabolism, da ƙara yawan ƙwayar tsoka.

Yadda yake aiki: Ta hanyar haɗa wata dabarar da ake kira da'irorin juriya na motsa jiki, kuna haɓaka lokacinku a wurin motsa jiki. Tare da wannan salon horo, za ku yi saiti ɗaya na motsa jiki na farko, ku huta don lokacin da aka ƙaddara, sannan ku matsa zuwa motsa jiki na gaba da sauransu. Da zarar kun gama saiti ɗaya na kowane motsa jiki a cikin da'ira, huta na tsawon mintuna 2 sannan ku sake maimaita da'irar sau ɗaya zuwa sau uku, ya danganta da matakin dacewarku na yanzu. Kammala aikin sau uku a mako a ranakun da ba a jere ba (misali, Litinin, Laraba, da Juma'a).

Zaɓi nauyi (nauyi) wanda ke da ƙalubale kuma yana ba ku damar yin mafi ƙarancin maimaitawar da ake buƙata tare da cikakkiyar tsari amma bai wuce matsakaicin adadin maimaitawa ba. Idan ba za ku iya yin mafi ƙarancin adadin maimaitawa ba, rage juriya ko daidaita motsa jiki don yin sauƙi kaɗan (watau tebur turawa maimakon na yau da kullun). Idan za ku iya cimma matsakaicin adadin maimaitawa, gwada ƙara juriya ko daidaita aikin don yin ɗan ƙara wahala.

Wasu ƙarin bayanin kula na shirin: A cikin makonni 1-2, hutawa na daƙiƙa 30 tsakanin motsa jiki. A cikin makonni 3-4, yi amfani da hutu na daƙiƙa 15 tsakanin motsa jiki. Koyaushe ɗauki cikakken mintuna 2 bayan kammala dukkan da'ira. Idan kun fara yin saiti biyu kawai na da'irar a cikin mako na 1, ƙara zagaye na uku na da'irar a cikin mako na 2 ko 3. Idan za ku iya yin duk zagaye huɗu na da'irar a cikin mako na 1, gwada rage sauran lokutan tsakanin. motsa jiki kowane mako, yayin da kuma ƙara juriya.

Samun motsa jiki a yanzu! Aikin

A1. Dumbbell Split Squats

Saiti: 2-4

Reps: 10-12 a kowane gefe

Saukewa: TBD

Sauran: 30 seconds

A2. Tura Ups

Shirya: 2-4

Reps: Yawan yiwuwa ta amfani da tsari mai kyau

Load: Nauyin Jiki

Sauran: 30 seconds

A3. Dumbbell Madaidaiciya-Kafa Deadlift

Shirya: 2-4

Maimaitawa: 10-12

Saukewa: TBD

Sauran: 30 seconds

A4. Gadar Side

Shirya: 2-4

Reps: 30 seconds a kowane gefe

Load: Nauyin jiki

Sauran: 30 seconds

A5. Tsalle Jacks

Shirya: 2-4

Reps: 30 seconds

Load: Nauyin Jiki

Sauran: 30 seconds

A6. Rukunin Dumbbell Guda Guda

Shirya: 2-4

Reps: 10-12 a kowane gefe

Saukewa: TBD

Sauran: 30 seconds

A7. Zaɓin Zaɓi zuwa Jaridar Soja

Shirya: 2-4

Maimaitawa: 10-12

Saukewa: TBD

Sauran: 30 seconds

A8. Swiss Ball Roll Outs

Saiti: 2-4

Reps: Yawan yiwuwa ta amfani da tsari mai kyau

Load: Nauyin jiki

Sauran: 30 seconds

Mai ba da horo na sirri da mai ba da ƙarfi Joe Dowdell yana ɗaya daga cikin ƙwararrun masana motsa jiki a duniya. Salon koyarwarsa mai jan hankali da ƙwarewa ta musamman sun taimaka canza abokan ciniki waɗanda suka haɗa da taurarin talabijin da fina-finai, mawaƙa, ƴan wasa ƙwararrun ƴan wasa, manyan shugabanni, da manyan samfuran salo daga ko'ina cikin duniya. Don ƙarin koyo, duba JoeDowdell.com.

Don samun shawarwarin motsa jiki na ƙwararru koyaushe, bi @joedowdellnyc akan Twitter ko zama mai son shafin sa na Facebook.

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