Ayyuka Mafi Kyawu don Rage Kiba da Kasancewa Masu Ayyuka

Wadatacce

• 4 motsa jiki na motsa jiki don asarar nauyi
• 1. cardioananan ƙarfin zuciya
• 2. Tsalle igiya
• 3. Burgewa
• 4. Babban Tazara Tsakanin Tazara (HIIT)
• 5-horo-horo na horo don asarar nauyi
• 1. Kettlebell yana lilo
• 2. Turawa
• 3. Huhu
• 4. Matakan-mataki
• 5. Matattun matattu
• Hanyoyi masu sauƙi don aiki a kowace rana
• Yaya za a tsaya tare da aiki na yau da kullun?
• Kasance tare da abinci
• Barci isa
• Yi shi daɗi lokacin da zaka iya

Rashin nauyi ya fi sauki fiye da aikatawa, kuma babu kwaya ta sihiri don cire fam. Madadin haka, dole ne ku ƙona fiye da adadin kuzari fiye da yadda kuke ɗauka. Wannan ya ƙunshi abinci mai kyau, da haɗuwa da motsa jiki da ƙarfin horo.

Shirya don zubar da fam mai taurin kai? Anan ga wasu daga cikin mafi kyawun zuciya da motsa jiki na bada ƙarfi don ƙimar nauyi, tare da nasihu don yin aiki cikin yini.

4 motsa jiki na motsa jiki don asarar nauyi

Ayyuka na zuciya da jijiyoyin jini (ko kuma a sauƙaƙe) suna ɗaukaka bugun zuciyar ku. Waɗannan su ne wasu nau'ikan motsa jiki masu tasiri don rage nauyi saboda mafi girman bugun zuciyarka, da yawan kitse da za ku ƙona, ya bayyana Multazim Shaikh, mai koyar da motsa jiki da masanin abinci mai gina jiki tare da FamFits.

Don rage nauyi ko kiyaye nauyi, za ku buƙaci har zuwa mintina 300 na aikin motsa jiki matsakaici a mako, a cewar Mayo Clinic. Wannan ya daidaita kimanin mintuna 60, kwana biyar a mako.

Idan kana aiki, raba zuciyar ka zuwa kananan motsa jiki uku a rana. Misali daya: Motsa jikinka tsawon minti 20 da safe kafin aiki, kayi tafiyar minti 20 akan hutun cin abincin ka, sannan kayi motsa jiki na mintina 20 bayan cin abincin dare.

Babban aikin motsa jiki don taimaka muku rage nauyi sun haɗa da:

1. cardioananan ƙarfin zuciya

Ba lallai ba ne ku motsa jiki a babban ƙarfin don rasa nauyi. Idan kai ɗan farawa ne ko kuma kana da iyakancewar jiki, ƙananan ƙarfin zuciya na iya taimaka maka ƙona adadin kuzari da sauke fam.

Wadannan motsa jiki sun hada da jogging, keke, ikon tafiya, iyo, da motsa jiki. Fara jinkiri kuma a hankali ƙara ƙarfi yayin da kuke daidaitawa zuwa sabon aikinku.

Nemi na mintina 60 na ƙananan ƙarfin zuciya na kwana biyar a mako. Yayin da kake samun ƙoshin lafiya, ɗauki nauyi a hannu yayin wasa, tafiya, ko kuma motsa jiki.

2. Tsalle igiya

Igiyar tsalle ba wai kawai inganta daidaituwa da aiki na fahimi ba ne, amma ƙarfin wannan aikin yana ɗaga bugun zuciyar ku, yana taimaka muku ƙona kusan adadin kuzari 1,300 a kowace awa, Shaikh ya yi bayani.

1. Dumi da tsalle 8 zuwa 10.
2. Don haka tsalle a ci gaba na minti 1 1/2.
3. Huta don 15 zuwa 30 seconds kuma maimaita.
4. Kammala 3 saiti.

Kuna iya canza ayyukanku, ma. Tsalle kafa daya akan kafa daya, kafa daya tare da kafafuwan biyu, da kuma kafa daya yayin gudu a wurin.

3. Burgewa

Burpees sun haɗu da squats, tsalle, da turawa. Motsa jiki ne mai tasiri saboda kuna kona kitse daga jikinku gaba daya, kuma kuna horar da kungiyoyin tsoka da yawa kamar kirjinku, kafafu, da kuma zuciyarku, in ji Shaikh.

1. Yi sau 10 a cikin sakan 30 sannan ka huta na dakika 30.
2. Maimaita minti 5.

4. Babban Tazara Tsakanin Tazara (HIIT)

Wannan motsa jiki na motsa jiki ya karu cikin shahara saboda ikonsa na kara ƙonewar kalori da asarar mai. Ya ƙunshi zurfin motsa jiki don ɗaga bugun zuciyarka, sannan ya biyo bayan daƙiƙa 15 na hutawa.

HIIT yana da kyau idan bakada lokaci mai yawa. Kuna iya motsa jiki na ɗan gajeren lokaci, amma duk da haka kammala aikin motsa jiki mai tsanani da wahala. A sakamakon haka, zaku ci gaba da ƙona adadin kuzari na awanni bayan motsa jiki, bayanin kula Shaikh.

Ga misali na aikin HIIT:

1. Cikakken butt kicks na dakika 45, kuma ya huta na dakika 15.
2. Na gaba, yi huhun tsalle don dakika 45, biye da sakan 15 na hutawa.
3. Cikakken burpe na dakika 45, kuma huta na dakika 15.
4. Maimaita minti 10 zuwa 20.
5. Hakanan zaka iya haɗa wasu motsi kamar masu hawa dutsen da tsalle tsalle.

Ko kuma, zaku iya ƙoƙarin kammala aikin motsa jiki na HIIT akan na'urar motsa jiki:

• Yi dumi na mintina 5.
• To, yi gudu a cikin tsananin ƙarfi na minti 1.
• Yi tafiya na dakika 30, sa'annan ka sake yin gudu da sauri mai ƙarfi na minti 1.
• Kammala saiti 8 zuwa 10.

5-horo-horo na horo don asarar nauyi

Kodayake ƙarfin horo shi kaɗai ba shi da sakamako mai sauri, kar a yi watsi da horar nauyi ko ƙarfin ƙarfi lokacin rage nauyi.

Waɗannan zaman horo na iya ƙone jikin ku. Kuma saboda suna gina ƙwayar tsoka, za ku ƙona karin adadin kuzari a lokacin motsa jiki da hutawa, in ji Stephanie Blozy, ƙwararriyar masaniyar motsa jiki kuma mai mallakar Fleet Feet a West Hartford, Connecticut.

Babban darasi da motsa jiki na bada ƙarfi don taimaka maka rage nauyi sun haɗa da:

1. Kettlebell yana lilo

Wannan cikakken jiki, motsa jiki na motsa jiki zai kara karfin zuciyar ka yayin kara karfin ka da kafar ka da kuma taimaka maka bunkasa karfi, ya bayyana Blozy.

1. Kammala jujjuyawar wiwi mai hannu biyu na dakika 20.
2. Dakata na dakika 8.
3. Maimaita saiti 8.

Blozy yana ba da shawarar ɗagawa da sauri don haɓaka bugun zuciyar ku har ma da samun karin motsa jiki na zuciya-da ƙarfi.

2. Turawa

Pushups kyakkyawan motsa jiki ne don daidaita zuciyar, gina ƙarfin jiki na sama, da haɓaka ƙwayar tsoka a cikin hannunka.

Idan kun kasance mafari, fara da saiti 3 na reps 10. Huta 60 zuwa 90 sakan tsakanin kowane saiti. Sannu a hankali kara yawan reps naka yayin da karfinka ke bunkasa.

3. Huhu

Blozy ya ce "Ina son zabin huhunan da suke samarwa saboda zaka iya yinsu a gaba, koma baya, mai nauyi, da mara nauyi." "Don sigar da aka auna, riƙe bututun ɗoki ko farantin nauyi kusa da kirjinku, ko sanya shi ya zama mafi ƙalubale kuma ɗaga nauyin sama."

• Kammala saiti 1 na huhu 8 zuwa 12 a kowace kafa.

4. Matakan-mataki

Blozy kuma yana ba da shawarar matakin-mataki a matsayin wani babban motsa jiki don ƙarfafa ƙafafu yayin daidaita zuciyar ku da ƙananan tsokoki. "Fara da karamin matakin tsayi (inci 6 zuwa 12) sannan kuma ci gaba zuwa tsayi mafi girma, kamar inci 24 zuwa 30."

• Kammala saiti 5 na 5 zuwa 10 reps a kowane gefe.

Kuna son sanya shi ƙalubale? Weightara nauyi ta hanyar riƙe dumbbell ko kettlebell kusa da kirjinku ko riƙe ɗaya a kowane hannu, Blozy ya ce. "Ba kawai quads din ku zasu kona ba, amma zuciyar ku zata kara sauri gumi zai zubo."

5. Matattun matattu

Blozy kuma yana ba da shawarar matattun abubuwa kamar motsa jiki don gina tsokoki a duka ƙananan jiki da na sama, yayin rage kitse. Tana ƙarfafa sauƙaƙa nauyin zuwa 50 zuwa 70 bisa dari na max, da kuma ƙara reps don haka zai ji kamar zuciya fiye da horar da nauyi.

• Kammala saiti 1 zuwa 3 na 10 zuwa 20 reps.

Hanyoyi masu sauƙi don aiki a kowace rana

Tare da tsarin motsa jiki na yau da kullun da lafiyayyen abinci, nemi wasu hanyoyi don yin aiki kowace rana.

Ka tuna, da zarar ka motsa, yawancin adadin kuzari za ku ƙone. Wannan na iya kara girman kokarin da kake yi na rage nauyi da kuma taimaka maka cimma burin ka da wuri.

• Takaita ɗakin yayin hutun kasuwanci, tsakanin lokutan wasan kwaikwayo, ko yayin magana akan waya.
• Theauki matakala maimakon lif.
• Yi motar ka a bayan wuraren ajiye motoci.
• Samo mai bin sawun lafiyar jiki. Wasu masu sa ido suna aika faɗakarwa lokacin da kuka daɗe ba da jimawa ba. Waɗannan faɗakarwar suna tunatar da kai ka matsa.
• Jadawalin taron tafiya tare da abokan aikin ku.
• Gyara kayan zama a wurin zama, kamar taɗa hannunka, girgiza ƙafarka, ko kuma sa tsokokin ciki yayin da kake zaune. A cewar, mutanen da ke da kiba waɗanda ke yin laushi suna iya ciyar da ƙarin adadin kuzari 350 a kowace rana.
• Sauka daga motar bas ko jirgin ƙasa da ke ƙasa, kuma tafiya da sauran hanyar zuwa inda za ku.
• Sanya belun kunne yayin girki ko kammala wasu ayyukan gida. Wannan zai karfafa maka gwiwar motsawa ko rawa.
• Tafiya da kare a matsayin dangi

Yaya za a tsaya tare da aiki na yau da kullun?

Farawa da tsayawa tare da aikin motsa jiki mai yiwuwa shine ɓangare mafi wahala. Amma 'yan dabaru na iya kawo sauki don ci gaba da aiki.

Kasance tare da abinci

Misali, ka ci abinci mara nauyi kafin motsa jiki don kiyaye kuzarinka. Babu wani abu mai nauyi, kodayake. Manyan abubuwan ciye-ciye na motsa jiki sun haɗa da:

• 'ya'yan itace da aka bushe
• Ayaba
• gaurayar hanya
• mashaya makamashi
• gyada kai

Barci isa

Hakanan, sami yawan bacci a daren kafin motsa jiki. Ya fi wuya a yi aiki a lokacin da kake kasala ko gajiyarwa. Hakanan yakamata ku sami abokin wasan motsa jiki / lissafi. Wannan shine mutumin da ke motsa ku don cimma burin ku na dacewa.

Yi shi daɗi lokacin da zaka iya

Aƙarshe, zaɓi motsa jiki da kuke jin daɗi. Idan kuna ƙin karatun aerobic mai gudana, ku ɗauki ajin rawa maimakon. Kasancewa cikin aiki ya fi sauki idan kana cikin nishadi.