Aikin gida

Wadatacce

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Idan an umarce ku da ku ba da bita na jikin ku, da alama za ku fara kawar da duk abubuwan da ba ku so game da shi. Hannun ku masu jujjuyawa, nadi a kugu, sannan akwai wadancan cinyoyin. Kada ma ku tafi can, in ji Vicki Dellaverson, Ph.D., shugabar Cibiyar Nazarin Ilimin halayyar mata da kuma masanin ilimin halayyar dan adam a Los Angeles, wanda ya yi imanin dacewa yana da mahimmanci don gina ƙarfin jiki. Maimakon dangantawa ga jikin ku a matsayin wannan hoton mara kamala a madubi, ta ce, ku zauna a cikin jikin ku ku koyi yabawa.

Wannan darasi ya fi dacewa ta hanyar horar da ƙarfi, wanda bincike ya nuna, yana taimakawa wajen inganta siffar jikin mace fiye da tafiya. "Ƙarfin gini yana ƙarfafawa," in ji Dellaverson. "Yana taimaka wa mata su canza yadda suke kallon jikinsu." Da zarar mace ta fahimci iyawar jikinta, in ji Dellaverson, tana iya ganinta a matsayin aboki mai ƙarfi maimakon maƙiyi. Isar da wannan wurin yarda tare da jikin ku "yana adana kuzari mai yawa."

Cheryl Milson, masanin ilimin kimiya na motsa jiki na Los Angeles ne ya tsara tsarin koyarwar ƙarfin ƙarfi na gida da muke gabatarwa anan Los Angeles wanda ke koyar da yawancin abokan cinikin Dellaverson don haɗa horon ƙarfi a cikin rayuwarsu. Milson ya ce "Wannan aikin na yau da kullun yana aiki da ƙungiyoyin tsoka masu inganci da inganci." "Zai taimaka wajen inganta matsayi da kuma kara karfin jiki da sani da kuma karfafa karfi da iko."

Kowace motsa jiki tana ƙarewa tare da mai da hankali. "Ta hanyar mai da hankali kan tsari za ku fi dacewa da jikin ku," in ji Milson, kuma hakan zai ba ku damar ɗaukar nauyi mai nauyi kuma ku sami motsa jiki mai inganci. Ga matan da suke tunanin horar da nauyin nauyi za su bar su kamar Hulk Hogan, Milson ya ce, "Ba mu da testosterone don haka." Ka yi tunanin wannan horon da aka mai da hankali a matsayin sabuwar hanyar yin aiki da farkon sabuwar dangantaka da jikinka: godiya da abin da zai iya yi maka. Kasancewa "cikin" jikin ku da mai da hankali kan motsi shine mataki na farko na godiya da shi.

Shirin: Wannan aikin motsa jiki yana da tasiri ko kai ɗan fara'a ne don horar da nauyi ko tsohuwar hannu tare da dumbbells. Don samun mafi daga wannan shirin, yi amfani da 2 sets mai sãɓãnin nauyi, ko ina daga 5-15 fam. (Don haka, alal misali, kuna iya samun saitin 5s da saitin 10s.) Yi amfani da nauyi mai nauyi kamar yadda zaku iya yayin da kuke riƙe kyakkyawan tsari don kammala duk maimaitawa da saiti.

Yadda ake amfani da shirin: Yi duk darussan 8 a cikin tsari da aka jera sau 3 a mako a kan ranakun musayar. Don samun mafi kyawun horon ku, bambanta yadda kuke yin motsa jiki ta wannan hanyar: kwana biyu a mako, yi saiti 2-3 na maimaita 8-12 ga kowane motsa jiki, hutawa minti 1 tsakanin saiti. Yi ƙoƙarin amfani da ƙananan nauyi: Yi saiti 1 na duk motsa jiki 8 daidai. Neman 8-12 reps don kowane motsa jiki kuma yi amfani da nauyi mai nauyi. Sa'an nan kuma maimaita da'irar sau 1 ko 2. Don ci gaba: (1) Ƙara yawan nauyin da kuke amfani da shi, (2) rage lokacin hutu a ranakun da kuke yin saiti da yawa ko (3) ƙara saiti na uku idan kuna yin saiti 2 kawai.

Dumama: Fara da mintuna 5 na ayyukan ƙaramin ƙarfi. Alal misali, za ku iya tsalle igiya ta amfani da juzu'in ɗan dambe, hawa sama da ƙasa, yin tafiya cikin sauri, zagaya gida, ko saka kiɗa da rawa.

Kwantar da hankali: Ƙarshen wannan motsa jiki ta hanyar shimfiɗa dukkan ku manyan ƙungiyoyin tsoka. Riƙe kowane shimfiɗa don aƙalla daƙiƙa 20 ba tare da yin tsalle ba.

Horon Cardio: Kar a manta cardio! Zaɓi motsa jiki da kuke so, kuma motsa aƙalla mintuna 30 kwanaki 3-5 a mako. Don sakamako mafi kyau, canza lokaci,

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