Canza jikinka

Wadatacce

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Kuna shirye don fara sabuwar shekara daidai. Bayan makonni na raguwa a kan motsa jiki, kun yi alƙawarin samun tsari sau ɗaya kuma gaba ɗaya. Kun san yanayin -- a zahiri kun ƙirƙira shi. Kowace shekara, kuna alƙawarin daina kasancewa flake na motsa jiki. Amma zuwa tsakiyar watan Fabrairu, ƙudurin ku ya yi laushi tare da ƙashin ku da cinyoyin ku.

Yadda ake samun sakamako mai sauri wanda zai kasance tsawon rayuwa

Idan akwai abu ɗaya da masu motsa jiki masu aminci suka yarda shine mabuɗin ci gaba da motsawa, sakamako ne. Tufafin da ba a san su ba, ƙyallen ƙyalli, alamar tsokar biceps - me zai iya sa a ƙara ƙone ku don motsa jiki?

Matsalar ita ce, bayan ƴan makonni na aiki, ci gaban ku koyaushe yana kama da lalacewa. Har yanzu kuna lura da canje -canje, amma ba su da sauri ko ban mamaki - kuma a lokacin ne sha'awarku ta fara raguwa. "Za ku iya yin sama a cikin 'yan kaɗan kamar makonni huɗu zuwa shida idan ba ku canza aikin motsa jiki ba," in ji ƙwararren horon ƙarfi Mark Cibrario, mai Ƙungiyar Trainer's a Northbrook, Ill.

Don kiyaye sabon shirinku daga tsayawa, mun nemi Cibrario ya zana jimlar motsa jiki wanda zai canza ya girma tare da ku. Bayan ɗaga nauyi mai nauyi yayin da kuke ƙaruwa, zaku canza aikinku - wata hanya mai ƙarfi (kuma wani lokacin mafi kyau) don kiyaye tsokar ku da tunanin ku.

Ga yadda yake aiki: Na farko, kuna gina ginshiƙan ƙarfi, ta yin amfani da darussan 8 mafi inganci, ana ƙara haɓaka nauyi a hankali. Bayan makonni huɗu zuwa shida, yayin da tudun tudun ƙasa da rashin nishaɗi ke shiga, kuna canzawa zuwa sababbin sababbin juzu'i iri ɗaya. Hakanan muna ba da saiti na uku na matsanancin motsi don harba lokacin da kuka shirya sake ci gaba.

"Da zarar kun ƙware tsari da dabara, kuna buƙatar haɓaka ƙarfin ku a hankali don ci gaba da samun sakamako," in ji Cibrario. Ofaya daga cikin mafi kyawun hanyoyin yin hakan shine ta canza zaɓin motsa jiki.

Yadda kuke son yin aiki shima babban lamari ne a cikin irin sakamakon da zaku samu. Yayin da jikin ku zai amfana daga ko da ƙaramin ƙoƙari, kuna buƙatar ci gaba da ƙalubalantar shi ta hanyar ɗaga ƙarin nauyi, haɓaka reps ko ƙoƙarin sabon motsi idan kuna son samun ci gaba. Kila ku nemi ɗan ƙaramin abu daga kanku fiye da yadda kuka yi a baya, amma zai zama abin ƙima idan kuka ga biyan kuɗi: Jiki wanda ke da ƙarfi, ƙarfi da tsere don bugun motsa jiki.

Shirin

Duk motsi a cikin wannan motsa jiki yana kwaikwayon ƙungiyoyin da ake amfani da su a rayuwar yau da kullun (tsuguno, ɗagawa, lanƙwasa). Tun da suna buƙatar ku daidaita nauyin jikin ku, ana kiran tsokoki na asali (abs da baya) don yin aiki a duk lokacin motsa jiki. (Don ƙarin aikin ab/baya, duba "Great Abs Garanti.")

Tushen: Yi wannan aikin motsa jiki kwanaki 2-3 a mako tare da hutun kwana 1 tsakanin. Duk matakan: Yi duk darussan "A" a cikin tsarin da aka nuna na makonni 4-6. Da zarar kun mallaki A's, canza zuwa motsa jiki "B". Bayan makonni 4-6, ci gaba zuwa motsi "C".

Dumama: Fara kowane motsa jiki tare da mintuna 5 na ayyukan motsa jiki na haske akan injin cardio, zai fi dacewa mai horar da giciye wanda ke aiki na sama da ƙasa a lokaci guda. Bayan haka, yi motsa jiki 4 na farko (saitin 1 kowace), ba tare da nauyi ko amfani da ma'aunin nauyi ba.

Saita/reps: Idan kun kasance mafari (ba ku yi aiki ba aƙalla makonni 6), yi 1-2 saiti na 12-15 reps don kowane motsa jiki. Idan kun kasance matsakaici (kun horar da sau biyu a mako don makonni 8 ko fiye), yi 2-3 sets na 10-12 reps ga kowane motsa jiki. Idan kun ci gaba (kun horar da sau 2-3 a mako-mako don akalla watanni 4), yi 2-3 sets na 8-10 reps ga kowane motsa jiki. Duk matakan: Huta 45-90 seconds tsakanin saiti.

Mikewa: Tsakanin kowane saiti na motsa jiki, yi keɓaɓɓiyar shimfidawa don tsokokin da aka yi aiki kawai - kafafu, gindi, baya, kafadu, kirji, makamai. Don miƙawa da ƙarfi, ƙulla tsoka a gaban wanda kuke ƙoƙarin miƙawa (watau, idan kuna ƙoƙarin shimfiɗa hamstrings ɗinku, kwangilar kwankwadar ku). Rike zuwa madaidaicin tashin hankali na daƙiƙa 10; saki. Maimaita sau 5-10 ga kowane rukunin tsoka.

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