Yadda Ake Samun Ƙarfin Ƙarfin Ƙarfi Ba tare da Kashe Awanni A Gym ba

Wadatacce

• Ta yaya kuke nufin sassa daban -daban na jiki tare da ɗaga nauyi kuma ku fita daga cikin motsa jiki cikin lokaci mai kyau?
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Shawara Siffa Daraktan motsa jiki Jen Widerstrom shine mai motsa jikin ku, ƙwararren motsa jiki, kocin rayuwa, kuma marubucin Abincin Abinci Dama Don Nau'in Halinku.

Ta yaya kuke nufin sassa daban -daban na jiki tare da ɗaga nauyi kuma ku fita daga cikin motsa jiki cikin lokaci mai kyau?

-@iron_mind_set ta Instagram

Lokacin da tsarina yana da ni a hanya da yawa kuma ina da ɗan lokaci don horarwa, Ina yin motsa jiki na minti hudu ko biyar na minti 25 a kowane mako, mai da hankali kan sashin jiki ɗaya kawai a kowane lokaci, don haka akwai kwanaki huɗu na hutawa ga kowane bangare da aka gina a ciki. . Misali, zan yi zagaye uku kowanne daga cikin manyan abubuwan hawa uku don kafafuna. (A ruɗe? Ga duk abin da kuke buƙatar sani game da manyan taurari.)

• Superset 1: Madadin kari na ƙafa 25 tare da curls na hamstring 25
• Superset 2: Madadin akwatin tsalle 15 tare da squats 15 barbell
• Superset 3: Sauya murfin bango na daƙiƙa 30 tare da huhu huɗu zuwa huɗu (ƙafar baya akan benci) da kafa

Kashegari, na yi kirji, sannan na baya a ranar da ta biyo baya, kuma a ƙarshe core. Ina ba da shawarar ranar hutu a nan, sannan a sake farawa. (Ga ƙarin bayani kan yadda ake ƙirƙirar sati na daidaitaccen wasan motsa jiki.)

Idan na sami damar yin dogon lokaci a wurin motsa jiki, Ina yin zaman ɗagawa gabaɗaya na tsawon mintuna 90 kowace rana ta uku. Ga waɗancan, na mai da hankali kan ƙungiyoyin mahaɗa-kwace ƙugiyoyi, tsalle-tsalle na burpee, tsabta da jerks-da yin saiti uku, darussan daban-daban guda uku baya da baya. Yana iya yin tsawo, amma kuna ba da horo mai mahimmanci yayin da kuke yin waɗannan ɗagawa, kuma bugun zuciyar ku yana tsayawa, don haka zaku iya duba katin kashe lissafin ku.

Amma duk tsarin ɗagawa da kuke amfani da shi, sauran kwanakin da ke tsakanin su ne mabuɗin don tsokar da za ta sake ginawa kuma ta dawo da ƙarfi. (Har yanzu yana ɓarna don lokaci? Anan ne cikakkiyar aikin motsa jiki na mintuna 25 wanda ke tabbatar da ƙarfin horo ba dole ya zama mai jinkiri ba.)

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