Ƙara ƙarfin jiki

Wadatacce

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Daga haruffa da safiyo na yau da kullun, Siffa yana koyan abin da ku, masu karatu, kuke so ku gani ko kaɗan a shafukanmu. Abu daya da kuke nema akai-akai shine wasan motsa jiki mai saurin sakamako wanda ke da sauƙin bi kuma baya buƙatar motsa jiki. Ka tambaya. Mun saurara. Anan, za mu ƙaddamar da shafi na At-Home Workout.

Anan, muna nuna motsa jiki guda biyu, horo na ƙarfi da cardio, waɗanda ke buƙatar kaɗan ko babu kayan aiki kuma ana iya haɗa su don yin cikakken shirin. Wannan karin motsa jiki ne na musamman na ƙarfi, keɓantacce daga bidiyon da aka saki kawai "Shaping Up With Weights for Dummies" (Anchor Bay Entertainment). Anan ne damar ku (a ƙarshe!) Koyi yin wasu muhimman ayyuka, masu tasiri sosai. Wannan shirin na kwana uku a mako yana ɗaukar awa ɗaya. Fara kowane aikin motsa jiki tare da ɗumi-ɗumi na minti biyar, tafiya cikin sauri ko yin tafiya a wuri da yin da'irar hannu. Kammala ta hanyar miƙa duk tsokar da kuka yi aiki, riƙe kowane shimfiɗa na daƙiƙa 20 ba tare da yin tsalle ba. Bangaren cardio ya dogara ne akan ingantacciyar hanyar da ake kira "horon dala," wanda ke haɓaka ƙarfin ku don biyan kuɗi mai sauri.

Cardio

Wannan aikin motsa jiki na cardio wani nau'i ne na horo na dala: A hankali kuna ƙara ƙarfin ku har zuwa lokacin da kuka isa "ƙwanƙolin" ko iyakar ƙoƙarin ku, sannan a hankali ku sake rage shi.

Wannan nau'in horo hanya ce mai sauƙin sarrafawa don yin aiki a cikin mafi girman ƙarfi, wanda zai ba ku damar ƙona ƙarin adadin kuzari da samun ingantacciyar sifar zuciya. Aiwatar da shi ga kowane injin cardio ko motsa jiki na waje da kuka fi so (gudu, keke, da sauransu). Saka idanu matakin ƙoƙarin ku ta amfani da ƙimar Ƙarfafa Ƙwararru (RPE, duba ƙasa). Ko kuma, idan kuna da abin lura da bugun zuciya, zaku iya amfani da adadin mafi girman bugun zuciya (MHR; don tantance naku, cire shekarun ku daga 220).

Don ƙara ƙarfin ayyukan motsa jiki (da ƙimar zuciyar ku), canza saurin ku ko wasu keɓaɓɓun kayan aiki, kamar karkata kan abin hawa ko mai koyar da elliptical ko juriya akan babur. Ka tuna: Aikin da zaku iya yi a RPE da aka bayar ko yawan MHR zai canza yayin da kuke samun lafiya, don haka yi tsammanin ƙara matakan motsa jiki a cikin makonni masu zuwa.

Jimlar Lokacin Aiki: Minti 40

Burin Aikinku

Don ƙara yawan bugun zuciyar ku cikin ƙaruwa har sai kun isa RPE 8-9 ko kashi 80-85 na MHR ɗin ku. Sannan zaku dawo da bugun zuciyar ku. Aikinku zai yi kama da wannan:

Dumama

Minti 5 a RPE 5 (kusan 55% MHR)

Motsa jiki

Minti 5 a RPE 6 (kimanin 70% MHR)

Minti 5 a RPE 6-7 (kusan 75% MHR)

Minti 5 a RPE 7-8 (kusan 80% MHR)

Minti 5 a RPE 8-9 (kusan 80-85% MHR)

Minti 5 a RPE 6-7 (kimanin 75% MHR)

Minti 5 a RPE 6 (kusan 70% MHR)

Kwantar da hankali

Minti 5 a RPE 5 (kusan 55% MHR)

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