Kalori Nawa Kuke Burnona Laukan ifaukewa?

Wadatacce

• Aerobic da Anaerobic
• Beneara Fa'idodi na Trainingarfafa Trainingarfi
• Wanne Ya Motsa Mafi Yawu?
• San Abinda Kake Yi

Idan ya zo ga rage nauyi, ko kuma a maimakon haka, asarar mai, yawancin damuwar mutane da yawa shine cin kalori. Yana da dogon imani cewa ƙirƙirar ƙarancin caloric - inda kuka ƙona adadin kuzari fiye da yadda kuka ɗauka - na iya taimaka muku sauke dropan fam ko girma.

Duk da yake motsa jiki na zuciya, kamar gudu ko tafiya, ana ganin su mafi kyawun hanyar yin wannan, sai ya zama daga ɗaukar nauyi zai iya taimakawa, suma.

Aerobic da Anaerobic

Don fahimtar dangantaka tsakanin nauyi da adadin kuzari, kuna buƙatar sanin bambanci tsakanin motsa jiki da motsa jiki na anaerobic.

Motsa motsa jiki mai dorewa, kamar motsa jiki ko motsa jiki a tsaitsaye, yana da ƙarfi sosai kuma saboda haka ana iya yin hakan na dogon lokaci. Jikinka yana samun isashshen oxygen don tabbatar da cewa zaka iya ci gaba da yin abin da kake yi.

Motsa jiki na motsa jiki, kamar ɗaga nauyi, a gefe guda, yana da ƙarfi sosai. Tare da saurin fashewar babban motsa jiki, jikinka baya samun isashshen isashshen oxygen don wadatar da jijiyoyinka da sauri, don haka kwayoyin halittarka suka fara farfasa sugars maimakon haka. Tunda wannan matakin ƙarfin ba za a iya kiyaye shi na dogon lokaci ba, aikin anaerobic yana da ɗan gajeren lokaci.

"Horar da ƙarfi ba motsa jiki ne mai saurin motsa jiki ba, don haka mutane da yawa sun gaskata cewa ba hanya ce mai kyau ba don ƙona kitse," in ji Rocky Snyder, CSCS, NSCA-CPT, na Rocky's Fitness Center a Santa Cruz, CA. Snyder ya ce suna daidai a wasu hanyoyi, amma wannan ƙarfin horo na iya ƙona kitse ta hanyoyin da sauran motsa jiki ba za su iya ba.

Motsawar Anaerobic na iya zama ɗan gajeren lokaci, amma tasirinsa mai ƙona calorie ba.

"Nan da nan bayan zaman horo na ƙarfi, jiki yana buƙatar sake cika ƙarfin kuzarin da kuma gyara lalataccen tsoka da aka yi," in ji Snyder. "Tsarin gyaran yana amfani da karfin iska na awanni da yawa."

A wasu kalmomin, karin motsa jiki kamar nauyi da ƙarfin horo suna ƙona calories da mai na dogon lokaci bayan motsa jiki fiye da ƙananan motsawar motsa jiki.

Beneara Fa'idodi na Trainingarfafa Trainingarfi

Snyder ya ce mafi kyawun tsarin motsa jiki shine wanda ya hada duka motsa jiki da motsa jiki, amma ya kara da cewa dauke nauyi zai iya samar da wasu karin fa'idodi.

"Benefitarin fa'idar ɗauke nauyi shi ne daidaitawar da tsokoki ke fuskanta," in ji shi. "Tsokoki za su yi girma cikin girma da kuma ƙaruwa cikin ƙarfin samarwa, ko ƙarfi." Kuma wannan haɓakar tsoka ce ke haifar da wani sakamako mai amfani - haɓaka cikin kumburi.

“Fam daya na tsoka na bukatar adadin kuzari shida zuwa 10 a kowace rana don kula da kansa. Sabili da haka, aikin yau da kullun na ɗaga nauyi zai ƙara yawan kuzarin mutum da kuma adadin adadin kuzari da suke ƙonawa. ”

Wanne Ya Motsa Mafi Yawu?

Movesaukar nauyi wanda ke amfani da tsokoki da yawa sune waɗanda suke gina mafi tsoka. Snyder ya ce zaku iya gwada waɗannan motsi biyar ba tare da ƙarin nauyi ba (ta amfani da nauyin jiki kawai don juriya). Sannan fara ƙara nauyi don babbar riba.

1. Squats
2. Huhu
3. Matattu
4. Janyowa
5. Turawa

San Abinda Kake Yi

Kamar kowane shirin motsa jiki, Snyder ya ce akwai haɗari. Lokacin da kuka fara horo na horo na ƙarfi ba tare da jagora ba, ba wai kawai kuna fuskantar haɗari mara kyau ba, har ila yau kuna cikin haɗarin rauni.

Nemi taimakon mai horarwa na sirri wanda ya saba da ilimin kere kere. Za su iya nuna maka fom ɗin da ya dace, tare da taimaka maka inganta yanayin ku da motsin ku.

Weaukar nauyi yana ƙona wasu adadin kuzari. Amfaninsa na gaske shine yana iya taimakawa haɓaka tsoka, ƙara ƙarfi, har ma inganta ƙashin ƙashi kuma Lokacin da aka ƙara shi zuwa tsarin motsa jiki wanda ya haɗa da motsa jiki da kuma miƙawa, yana ba da fa'ida mafi yawa.