10 Mafi Darasi na Rashin nauyi

Wadatacce

• 1. Gyaran jiki
• 2. HIIT horo
• 3. Horar da kai
• 4. Darussan Rawa
• 5. Muay Thai
• 6. Yin kadi
• 7. Yin iyo
• 8. Ruwa aerobics
• 9. Tsere
• 10. Fanfon jiki
• Yadda ake fara motsa jiki asarar nauyi
• Wane motsa jiki za a yi don rasa nauyi da sauri?
• Motsa jiki don rage nauyi a gida

Mafi kyawun motsa jiki don rage nauyi sune waɗanda ke ƙona yawancin adadin kuzari a cikin ɗan gajeren lokaci, kamar yadda lamarin yake a guje ko iyo. Amma don rage nauyi yadda yakamata da kuma kiyaye sakamako yana da mahimmanci hadawa tare da atisayen horar da nauyi wanda dole ne ayi a dakin motsa jiki, tare da kulawar mai koyar da motsa jiki.

Ayyukan motsa jiki, kamar su saurin tafiya da gudu, ƙara ƙarfin zuciya da ƙona ƙarin adadin kuzari yayin da atisayen juriya kamar horar da nauyi, fifita hauhawar ƙwayar tsoka, wanda shine ƙaruwar girman tsoka, wanda ke ƙaruwa ikon mutum na ƙona calories duk da hutawa.

Duk da haka, ayyukan da ake ɗauka mafi kyau don asarar nauyi sune aerobic, waɗanda suka haɗa da:

1. Gyaran jiki

Horar da nauyi yana daga cikin manyan ayyuka ga wadanda suke son rage kiba, saboda daga aikinsu na yau da kullun, yana yiwuwa a kara karfin tsoka, da kuma juriya, karfi da sassauci. Thearin yawan tsoka, mafi girman ikon mutum na ciyar da adadin kuzari a hutawa, don haka yana fifita asarar nauyi. Koyaya, don wannan ya faru, yana da mahimmanci horo ya zama na yau da kullun kuma mutum yana bin daidaitaccen abinci mai ƙoshin lafiya.

Adadin adadin kuzari da aka rasa: yawan adadin kuzari da aka kona yayin motsa jiki na motsa jiki na iya bambanta tsakanin 300 da 500 adadin kuzari a kowace awa, amma wannan darajar ta dogara ne da dalilai da yawa, galibi tsanani, nau'in horon da aka yi da yanayin da ya shafi mutum, kamar yanayin motsa jiki, nauyi, jiki tsari da halittar jini. Amma wannan ƙimar na iya zama mafi girma, tunda, yayin da karfin tsoka yake, ana ci gaba da ƙona adadin kuzari har zuwa awanni 48 bayan aikin, gami da hutawa, muddin mutum yana atisaye a matsakaiciyar hanya, ci gaba da motsa jiki kuma ku ci lafiya.

Gano fa'idodin lafiyar jiki.

2. HIIT horo

HIIT horo, ko Babban Taron Tazarar Tazara, ya dace da saiti na motsa jiki waɗanda dole ne a yi su cikin tsananin domin hanzarta haɓaka da haɓaka ƙona mafi girma da zai yiwu yawan mai. Ana yin atisayen ne ta hanya mai karfi don ɗaga bugun zuciya sosai sabili da haka ya fi dacewa da waɗanda suka riga suka yi wasu nau'ikan motsa jiki, kodayake akwai horo na HIIT don masu farawa, amma wanda ya ƙunshi jerin sauƙin motsa jiki.

Adadin adadin kuzari da aka rasa: wannan aikin yana iya cin wuta har zuwa adadin kuzari 400 a awa daya. Koyaya, don haka wannan adadin adadin kuzari ya isa kuma jiki yana ci gaba da ƙona adadin kuzari, koda bayan ƙarshen aikin motsa jiki, yana da mahimmanci a yi shi ƙarƙashin jagorancin ƙwararren ilimin ilimin motsa jiki, saboda yana yiwuwa a cimma da kiyayewa ƙarfin sosai a cikin aikin duka.

3. Horar da kai

Har ila yau, horarwar Crossfit tana da ƙarfi sosai kuma tana buƙatar ƙarfin bugun zuciya, tunda ana yin horon ne a cikin da'ira tare da tsananin ƙarfi kuma tare da ɗan hutawa tsakanin motsa jiki, da motsi na haɗin gwiwa, saboda haka, ya fi dacewa ga mutanen da suka fi amfani da su zuwa dakin motsa jiki A cikin wannan nau'ikan horarwa nauyi daban-daban, igiyoyi, tayoyi ana amfani da su kuma galibi ana yin atisayen, a wajen motsa jiki ko a waje.

Adadin adadin kuzari da aka rasa: irin wannan horon na iya inganta ƙonawar har zuwa adadin kuzari 700 a awa ɗaya. Don haɓaka ƙonawar adadin kuzari, asarar nauyi da riba da tsoka, yana da mahimmanci cewa ƙwararren masani ne ke jagorantar aikin gicciye, musamman idan mutumin ya kasance mafari a cikin wannan wasan, yana zaman kashe wando ko kuma idan yana da iyakokin haɗin gwiwa. Binciki ayyukan motsa jiki don masu farawa

4. Darussan Rawa

Azuzuwan rawa hanya ce mai ƙarfi don haɓaka ƙwanƙwasa zuciya, ƙarfafawa da tsokoki, ƙara sassauƙa da nishaɗi, tare da kasancewa babbar hanya don ƙona adadin kuzari da rage nauyi.

Adadin adadin kuzari da aka rasa: adadin kuzari da aka ƙona ya bambanta gwargwadon yanayin rawa da lokacin da ake aiwatar da shi. A yanayin forró, alal misali, yana yiwuwa a rasa kusan adadin kuzari 400 a kowace awa, yayin da a cikin zumba yana yiwuwa a sami kashe kashe na adadin kuzari 600 a kowace awa na motsa jiki. Koyaya, don iya ƙona wannan adadin adadin kuzari, ya zama dole a aiwatar da aikin ta hanya mai ƙarfi.

5. Muay Thai

Muay Thai aiki ne mai ƙarfi sosai kuma cikakke, saboda yana amfani da ƙungiyoyin tsoka da yawa kuma yana buƙatar shiri na jiki. Horarwar Muay Thai tana da ƙarfi sosai kuma yana haɓaka haɓaka ƙarfin zuciya da motsa jiki, ƙarfafawa da ƙarfin jijiyoyin jijiyoyi, baya ga inganta darajar kai.

Adadin adadin kuzari da aka rasa: matsakaicin kuɗin kashewar masu aikin Muay Thai yana kusan adadin kuzari 700 na motsa jiki. Adadin adadin kuzari da ya ɓace saboda horon Muay Thai ya bambanta gwargwadon ƙarfin horo da shirye shiryen jikin mutum, ya kai kimanin adadin kuzari 1500 da suka ɓace a kowane horo lokacin da mutum yayi atisaye sosai kuma tuni yana da kyakkyawar shiri na jiki.

6. Yin kadi

Ana yin azuzuwan juya a yanayi daban-daban, amma koyaushe akan keke. Waɗannan azuzuwan, ban da inganta yawan kashe kuzari da haɓaka nauyi, suna haɓaka ƙarfafa tsokoki, ƙona kitse a ƙafafu da haɓaka haɓakar zuciya.

Adadin adadin kuzari da aka rasa: a cikin wannan aikin yana yiwuwa a kona kimanin kalori 600 zuwa 800 a kowace awa .. Don kara yawan kudin kalori na azuzuwan juyawa, ya zama dole mutum ya yi ajin gwargwadon abin da malamin ya nema.

7. Yin iyo

Iyo shine cikakken motsa jiki, saboda banda inganta ingantaccen yanayin jiki, kuma yana iya karfafa tsokoki da kuma inganta ƙona mai. Kodayake shanyewar jiki ba ta da ƙarfi don zuwa ɗayan gefen tafkin da sauri, yana buƙatar ƙoƙari na yau da kullun, tare da periodsan lokacin tsayawa. Lokacin da burin shine a rasa nauyi, bai kamata kawai mutum ya isa daya gefen kududdufin ba, ya zama dole a kiyaye tsayuwa da karfi, ma'ana, mutum na iya tsallake tabkin ta hanyar ninkaya da dawowa a bayansa, misali , a matsayin wani nau'i na 'hutawa'.

Adadin adadin kuzari da aka rasa: aikin wannan motsa jiki na iya inganta ƙonewar har zuwa adadin kuzari 400, muddin mutumin ya kiyaye yanayin sa kuma ya ci gaba da kasancewa cikin motsi.

8. Ruwa aerobics

Ruwa aerobics yana da kyau don asarar nauyi da inganta lafiyar zuciya. Yayinda ruwa ke huce yanayin shine rage gudu, amma idan kanaso kiyi kiba, abinda yafi dacewa shine ki kasance cikin aji mai wannan manufa, saboda motsa jiki cikin sauri don tsofaffi su kasance cikin koshin lafiya, bazai isa ya ƙone ba mai.

Adadin adadin kuzari da aka rasa: a cikin wannan nau'in aikin yana yiwuwa a ƙona har zuwa adadin kuzari 500 a kowace awa, amma idan hakan ta faru, ya zama dole a koda yaushe a kan motsi, isa a ci gaba da numfashi da ƙarfi.

9. Tsere

Wasannin motsa jiki suna da kyau don inganta ciyarwar caloric da ƙona mai, kuma ana iya yin su duka a cikin ɗakin motsa jiki da waje. Yana da mahimmanci cewa ana yin tseren koyaushe a kan hanya ɗaya kuma, zai fi dacewa, da ƙarfi. Kuna iya farawa a hankali, a kan abin hawa ko a waje, amma kowane mako kuna buƙatar ƙara ƙarfin don cimma kyawawan manufofi.

Game da mutanen da ba su da al'adar gudu ko waɗanda ke fara motsa jiki, gudu bazai zama hanya mafi kyau ba da farko don haɓaka kashe kuzari. Sabili da haka, ana iya ba da shawarar fara aikin motsa jiki tare da tafiya har sai mutumin ya ji zai iya fara gudu. Duba aikin motsa jiki don rasa nauyi.

Adadin adadin kuzari da aka rasa: Kudin kashe kuzari na gudu na iya bambanta tsakanin adadin kalori 600 zuwa 700 a kowace awa, amma ya zama dole mutum ya kasance mai saurin tafiya, baya daukar hutu da yawa kuma kokarin da aka yi na yin aikin zai iya barin mutum ya numfasa, ba zai iya ba magana a lokacin tseren. Ga yadda ake fara guduwa don rage kiba.

10. Fanfon jiki

Azuzuwan famfo na jiki hanya ce mai kyau don ƙona kitse saboda ana yin ta da nauyi da mataki, ana aiki da manyan ƙungiyoyin tsoka, wanda ke inganta ƙarfinsu da haɓaka ƙarfi, baya ga kuma inganta ƙarfin zuciya, tunda yana buƙatar ƙarin motsa jiki motsa jiki.

Adadin adadin kuzari da aka rasa: azuzuwan famfo na jiki suna haɓaka kashe kuzari har zuwa adadin kuzari 500 a awa ɗaya, amma dole ne a yi shi cikin saurin da ƙarfin da malamin ya nuna.

Abinda yakamata shine a raba lokacin atisaye tsakanin atisayen motsa jiki da motsa jiki, zai fi dacewa kwanaki 5 a mako, dan rage nauyi yadda yakamata. A lokacin horo, yana da mahimmanci a kula da kuzari da ƙoshin ruwa na jiki, a cikin wannan yanayin ana ba da shawarar cin kuɗi akan abubuwan sha na makamashi na gida. Duba yadda za a shirya ta kallon bidiyon masanin Nutrition:

Yadda ake fara motsa jiki asarar nauyi

Lokacin fara kowane nau'i na motsa jiki, dole ne a gwada ƙwarewar ƙwararru don bincika nauyi, narkar da kitse da matsi. Bugu da kari, yana da mahimmanci a bayyana aniyar ku, shin zai rage kiba, sautin murya ko hauhawar jini, saboda horon da malamin ya nuna zai iya dacewa da manufar. Hanya mafi dacewa ita ce sau 5 a mako, tare da mafi ƙarancin minti 30 a rana, tare da matsakaici ko ƙarfi mai ƙarfi.

Yawancin lokaci horon yana farawa ne da motsa jiki na motsa jiki, kamar keke ko matattarar motsa jiki sannan ɗalibin na iya zuwa aji ko bin horo a ɗakin nauyi. Yayinda dalibi ya sami juriya, atisaye ko saurin darasin yakamata ya zama yana da wahala, yana buƙatar mafi girma kuma mafi kyau ƙoƙari daga tsokoki da zuciya.

Wane motsa jiki za a yi don rasa nauyi da sauri?

Don rasa kilogiram 1 na mai a mako, ma’ana, kilogiram 4 na tsarkakakken mai a kowane wata, dole ne a yi wasu motsa jiki da ke ƙone kusan adadin kuzari 600 a kowace rana, sau 5 a mako, ban da horar da nauyin yau da kullun.

Don cimma ƙonewar caloric da ake buƙata, motsa jiki ya kamata a yi na awa 1 kuma ya kamata a kiyaye bugun zuciya a cikin kewayon da ya dace, wanda ya zama kusan 80% na iyakar ƙarfinsa. Wannan ikon, duk da haka, zai dogara ne akan ƙoshin lafiyar ku, shekaru da ƙarfin motsa jiki. Motsa jiki a ƙasa da waɗannan ƙimomin ba zai taimaka muku rage nauyi ba amma zai iya kawo wasu fa'idodi ga lafiyar ku, kamar inganta lafiyar zuciya.

Don ƙarin taimako, yana da kyau ka sayi ƙaramin na’urar dijital da ake kira pedometer wanda ke nuna matakai nawa mutum ya ɗauka kowace rana. Ana iya siyan wannan na'urar a shagunan kayan wasanni, manyan shagunan yanar gizo ko kan layi. Amma yana da mahimmanci a bi jagorar wanda shine ɗaukar matakai 10,000 a rana, aƙalla.

Motsa jiki don rage nauyi a gida

Haka kuma yana yiwuwa a yi motsa jiki da motsa jiki a jiki, wanda hanya ce mai kyau don ƙona kitse. Zai yiwu a yi tafiya da sauri a kan titi kowace rana, ana farawa daga ƙananan nisa da haɓaka nesa kowane mako. Ga yadda ake motsa jiki don kona kitse.