Menene motsa jiki mafi kyau don rasa nauyi?

Wadatacce

• Yadda ake atisaye a gida dan rage kiba
• Abin da za ku ci don asarar nauyi

Motsa jiki mafi dacewa ga waɗanda suke so su rage kiba a lafiyayye ya kamata su haɗu da motsa jiki da na anaerobic, saboda motsa jiki ɗaya ya kammala ɗayan. Wasu misalan wasan motsa jiki suna tafiya, gudu, ninkaya ko hawan keke, yayin da wasu misalai na wasan motsa jiki sun haɗa da horar da nauyi ko azuzuwan motsa jiki.

Yayinda motsa jiki na motsa jiki kamar tafiya ko gudu, kona karin adadin kuzari a cikin kankanin lokaci da kuma inganta lafiyar zuciya, motsa jiki na motsa jiki irin su horar da nauyi yana kara karfin tsoka, ciyar da karin kuzari da kuma inganta yanayin jikin mutum.

Gabaɗaya, lokacin da makasudin horo shine a rage kiba, abin da yakamata shine ayi kusan mintuna 20 na horo na motsa jiki sannan 30 zuwa 40 na motsa jiki, kamar horar da nauyi. Koyaya, kowane motsa jiki dole ne ya dace da malamin motsa jiki, saboda ya dogara da yanayin jikin kowane mutum.

Yadda ake atisaye a gida dan rage kiba

Don yin atisayen asara a gida, ana bada shawarar hada motsa jiki da motsa jiki kamar haka:

1. Fara da gudu, tafiya, keke ko jujjuyawar tsawan minti 10 zuwa 15;

2. Yi aikin motsa jiki na gida ko tare da nauyin jikinka na mintina 20 ko 30.

Hakanan za'a iya amfani da ƙananan nauyi don yin atisayen, wanda ke haɓaka aikin motsa jiki kuma ana iya sayan shi a shagunan kayan wasanni, kamar Decathlon, misali. Idan kanaso ka rasa kitse a ciki kuma ka bayyana mahimmancinka, duba irin atisayen da zaka gudanar a motsa jiki guda 6 domin bayyana ciki a gida.

Kodayake horo a gida yafi kwanciyar hankali da tattalin arziki, idan zai yiwu manufa itace atisaye a dakin motsa jiki, ta yadda kwararren zai sa ido a kai a kai kuma ya daidaita shi.

Abin da za ku ci don asarar nauyi

Baya ga motsa jiki, abinci yana da matukar mahimmanci don rage nauyi, musamman kafin da bayan horo. Koyaushe sanya ganye biyu na kayan lambu akan farantin, ku ci abinci sau 6 a rana kuma ku cire kayan zaki, da kek, da kek, da abinci mai sauri, da abincin da aka sarrafa da kuma soyayyen abinci, waɗannan halayen cin abinci ne da ke taimaka muku rage nauyi. Dubi abin da za ku ci don rage nauyi, a Yadda ake cin abinci mai kyau don rage kiba.

Ingantaccen abinci yana taimakawa wajen ƙona kitse da haɓaka ƙwayar tsoka, don haka duba nasihu daga ƙwararrunmu game da abin da za ku ci kafin da bayan horo, a cikin bidiyo mai zuwa: