Daidaita Motsa jiki tare da Igiyar Jump Zai Iya Taimaka Maka Rage Kiba

Wadatacce

• Bayani
• Yadda za a cimma asarar nauyi
• Sakamakon asarar nauyi mai igiya
• Sauran la'akari
• Motsa igiyar igiya don rage nauyi
• Yadda ake tsalle igiya
• Sauran fa'idodin kiwon lafiya na igiyar tsalle
• Tsalle igiya na inganta lafiyar zuciyar ka
• Igiyar tsalle na iya rage kitse a ciki
• Tsalle igiya na iya inganta ma'aunin ku

Bayani

Tsalle igiya wani nau'i ne na motsa jiki na motsa jiki wanda 'yan wasa masu daraja a duniya - tun daga' yan dambe har zuwa cin nasarar kwallon kafa - suka rantse da shi. Tsalle igiya yana taimakawa:

• sautin maraƙinku
• matse zuciyar ka
• inganta karfin huhu
• gina ƙarfin hali

Igiyar tsalle cikakkiyar motsa jiki ce, don haka tana ƙona yawancin adadin kuzari a cikin ɗan gajeren lokaci. Ga mai matsakaicin girman mutum, igiyar tsalle yana iya ƙona sama da adadin kuzari 10 a minti ɗaya.

Amma tsalle igiya shi kaɗai ba zai isa ya taimake ki rasa nauyi ba. Tsalle igiya na iya zama wani ɓangare na abinci da motsa jiki na yau da kullun wanda ke rayar da kuzarin ku kuma yana taimaka muku sauke fam cikin sauri.

Koyaya, akwai wasu sauran abubuwan da yakamata ku sani kafin gwada shi. Ci gaba da karatu don neman ƙarin game da igiyar tsalle don rasa nauyi.

Yadda za a cimma asarar nauyi

Mabuɗin tsalle igiya don asarar nauyi yana farawa tare da fahimtar yadda za a rasa nauyi.

Tsarin farko na asarar nauyi shine ƙirƙirar ƙarancin kalori. "Simplyarin calorie" an fassara shi azaman amfani da adadin kuzari fiye da yadda kuke amfani da shi tsawon yini. Kuna iya yin hakan ta hanyar lura da abincin ku da kuma ƙone adadin kuzari ta hanyar motsa jiki.

Don rasa fam guda na mai a mako, kuna buƙatar ƙirƙirar ƙarancin adadin kuzari na 500 zuwa 1,000 adadin kuzari kowace rana. Wannan ya kai kimanin adadin kuzari 3,500 a kowane mako.

Adadin adadin kuzari da kuka rasa ta igiyar tsalle zai dogara da nawa ku auna lokacin da kuka fara. “Calorie” shine kawai auna ƙarfin kuzari. Nauyi ma'auni ne na nauyi. Lokacin da kuka kara nauyi, yana daukar karin kuzari don aiki da nauyi don motsa jikin ku. Wannan shine dalilin da ya sa mutanen da suke da nauyi suke ƙona karin adadin kuzari yayin aiki.

Sakamakon asarar nauyi mai igiya

Sakamako daga igiyar tsalle sun bambanta dangane da:

• rage cin abinci
• burin asarar nauyi
• matakin aiki
• matakin sadaukarwa ga motsa jiki

Hakanan kuna buƙatar yin la'akari da wasu abubuwan, kamar shekarunku da haɓakar ku, wanda zai iya tasiri yadda saurin ganin sakamako.

A matsayin misali, zamu yi amfani da mace mai fam 150. Ta hanyar cin abinci mai hankali, zata iya ƙirƙirar karancin kalori na adadin kuzari 3,500 - fam ɗaya na asarar nauyi - a mako. Idan ta ƙara motsa jiki na tsayin minti 20 na aikinta, kwana 5 a mako, za ta rasa ƙarin adadin kuzari 200 a kowace rana. Hakan ya kasance karin adadin kuzari 1,000 da aka kona a mako, wanda zai ba ta karin nauyin nauyi na karin rabin fam a mako.

Doctors ba da shawarar rasa fiye da fam biyu a mako guda, saboda yana iya fara shafar ƙwayar tsoka.

A kimar nauyin kilogiram 1.5 na asarar nauyi a mako, za ta rasa fam 6 a wata. Idan ta tsaya kan aikinta, za ta rasa fam 12 a cikin watanni 2. Yayin da nauyinta ya ragu, dole ne ta yi tsalle igiya na tsawon lokaci, ko kuma ƙuntata yawan cin abincin kalori, don ci gaba da ganin sakamako iri ɗaya.

Zai iya ɗaukar tsawon watanni 4 kafin ta ga sakamako mai ban mamaki, kamar ƙimar nauyi 20-fam. Rashin nauyi mai nauyin kilo 20 zai zama kaso mai tsoka na nauyinta na farawa, wanda zai iya sa wannan sakamakon ya kasance da wahalar samu. Tsalle igiya a fam 155 zai ƙone ƙananan adadin kuzari fiye da igiyar tsalle a fam 125.

Sauran la'akari

Akwai wasu abubuwan da za a yi la'akari yayin da kake tsalle igiya don asarar nauyi. Misali, yin wannan motsa jiki sau da yawa zai haifar da raunin sakamako.

Crossara horo ta hanyar sauran motsa jiki na motsa jiki, kamar horar da nauyi, gudu, ko buga bugun zuciya zai haɓaka adadin kuzari da kuke ƙonawa kuma zai kiyaye ku daga bugun fargabar "asarar nauyi" inda al'amuranku suka daina aiki.

Kafin ka fara kan kowane shirin ƙuntata kalori, yana da kyau ka yi magana da likita game da burin ka da tarihin lafiyar ka. Abubuwan abinci irin su Keto ko paleo suna samun shahara, amma dalilai kamar babban cholesterol da cututtukan zuciya na iya nufin ba zaɓaɓɓu ba ne a gare ku.

Kyakkyawan wuri don farawa shine kimanta abin da kuke kaiwa na farko a cikin ma'ajiyar kayan abinci da firiji. Nau'in mai gina jiki, mai yawan fiber na furotin na iya yanke yunwa, yayin da rage sukari da kuma ingantaccen carbohydrates zai aske ɗaruruwan adadin kuzari daga yawan amfanin yau da kullun.

Motsa igiyar igiya don rage nauyi

Misaya daga cikin ra'ayoyi game da tsalle igiya don asarar nauyi shine cewa kuyi tsalle igiya, kawai, don tsayayyen lokaci. Mabuɗin tsalle igiya azaman motsa jiki mai motsa jiki ya ta'allaka ne da ƙarfinta don ƙarfin horo na tazara mai ƙarfi (HIIT). Wannan yana nufin kun yi aiki a matakin ƙarfi don gajeren fashewa, sannan lokutan hutu. Ga samfurin tsalle igiyar motsa jiki. Kuna buƙatar agogon awon gudu ko samun damar zuwa aikace-aikace tare da mai ƙidayar lokaci.

• Sanya 1: Tsalle igiya na dakika 30 a tsaye. Wannan na iya zama da wahala fiye da yadda yake ji. Huta na dakika 60, sannan sake yin sakan 30. Maimaita sau 9.
• Sanya 2: Tsalle igiya na sakan 30 madaidaiciya yayin sauya ƙafafu, kuna motsawa sauya nauyinku gaba da gaba da kuma ƙarfafa zuciyar ku. Huta don 90 seconds tsakanin reps. Yi haka sau 4.
• Sanya 3: Endarshe tare da haɗin kewaya mai tsalle. Yi dakika 30 na igiya mai tsalle, huta don sakan 12 kawai kafin yin sakan 30 na tsalle tsalle. Huta na dakika 12, kuma ƙara a cikin daƙiƙa 30 na burpees. Sauran hutawa kuma gama da ƙarfi tare da sakan 30 na turawa.

Yadda ake tsalle igiya

Lokacin da kuke amfani da igiyar tsalle azaman kayan motsa jiki, kuna so saka hannun jari a cikin igiyar tsalle ta musamman daga kantin kayan wasanni. Mai siyarwa a ɗayan waɗannan shagunan na iya bin ka ta hanyoyin mafi kyau don amfani da igiyar tsalle kuma idan kuna buƙatar takalma na musamman.

Idan baku taɓa yin amfani da igiyar tsalle ba, ko kuma ya ɗan jima, ga wani abin wartsakewa akan abubuwan yau da kullun:

Fara tsayawa tsaye da tsayi tare da ƙafafunku kafada-faɗi kusa da igiya a bayan ƙafafunku.

Yi amfani da hannunka don juya igiyar gaba a cikin motsi ɗaya. Yayin da kake jujjuya igiyar a gaba, kai ma kana matsa wuyan hannunka dan sama sama domin igiyar za ta sauko tsakanin idon sawunka da gwiwa. Wataƙila kuna son gudanar da wannan motsi 'yan lokuta ka ga inda igiyar ta faɗi kafin ƙoƙarin tsallake shi.

Lokaci lokacin igiyarku ta juya don ku ɗaga gwiwoyinku tare kuma kuyi tsalle a kan igiyar lokacin da ta zo kan ku. Da zarar ka yi wannan nasarar, ci gaba! Duba sau nawa zaka iya wuce igiyar a ƙasan ƙafarka ba tare da tsayawa ba. Wannan motsi na iya ɗaukar wasu ayyuka, amma daga ƙarshe zai zo ne da sauƙi.

Sauran fa'idodin kiwon lafiya na igiyar tsalle

Rashin nauyi ba shine kawai fa'ida mai fa'ida ga igiyar tsalle ba.

Tsalle igiya na inganta lafiyar zuciyar ka

Lokacin da kake amfani da igiya tsalle azaman aikin motsa jiki, zaka ɗaga bugun zuciyarka zuwa ƙarfi fiye da yadda yake a da. An nuna motsa jiki masu ƙarfi don ƙarfafa zuciyar ka kuma rage haɗarin bugun jini da cututtukan zuciya.

Igiyar tsalle na iya rage kitse a ciki

Babu motsa jiki da ke tasiri kansa - ba tare da rage cin abinci ba - don kawar da ƙoshin ciki. Amma motsa jiki na HIIT kamar tsalle igiyar saurin sakamako mai asara, musamman a bayan gabanka da tsokar jikinka. Ta hanyar jan hankalinka sosai yayin aikin motsa igiyar tsalle, zaka iya nufar wannan yankin ka fara sassaka ɓacin jikin.

Tsalle igiya na iya inganta ma'aunin ku

Yana daukan wasu daidaituwa da daidaitawa don cire cikakken motsawar igiyar tsalle. Amma yin aiki akai-akai zai inganta ƙwarewar ku don yin shi kuma ya ba ku mafi daidaituwa da daidaituwa cikin rayuwar yau da kullun, suma. na matasa yan wasan ƙwallon ƙafa sun nuna cewa igiyar tsalle a matsayin motsa jiki horo ya inganta daidaito da daidaito a filin.