Nix Fitness janye ciwo

Wadatacce

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Kun rasa wasu azuzuwan wasan dambe. Ko kuma ba ku je waƙar ba a cikin wata guda. Duk abin da ke da laifi a baya bayan dakatarwar motsa jiki, rashin motsa jiki na iya barin ku jin laifi, sanin kai da rashin kulawa. A takaice, kuna da mummunan lamari na FWS: rashin lafiyar motsa jiki.

Kafin kayar da kan ku ya sa ku ɗauki madawwamin zama a kan shimfiɗarku, ku tuna wannan: Adon takalmanku na 'yan makonni ba zai juyar da tsokar ku ba. "Mun saba shiga cikin wannan tunanin ko-ba-komai, 'Ban yi shi a yau ba, don haka komai zai lalace gobe,'" in ji editan motsa jiki na Shape Linda Shelton. "Amma wannan ba lallai bane gaskiya."

Don sauƙaƙe daga FWS:

1. Yarda cewa katsewar motsa jiki zai zo. Ee, kula da kanku daidai yana nufin samun isasshen motsa jiki (a ƙanƙance, wani irin aiki mintuna 30 a yawancin kwanakin). Amma kuma yana nufin fahimtar cewa rayuwa za ta ci gaba idan ba ku kai ta zuwa Spinning class ba saboda kun makale cikin zirga -zirga. Lokaci na gaba wani abu ya hana motsa jiki, ƙididdige mahimmancin wannan a rayuwar ku akan sikelin 1-10. Akwai yuwuwar, aji ɗaya da aka rasa ba zai ci nasara ba. Yarda da cewa rayuwa ba koyaushe take tafiya kamar yadda aka tsara ba shine matakin farko na shawo kan FWS.

2. Kasance mai amfani lokacin da aka danna lokaci. Ka yi tunanin abubuwan mamaki a matsayin dama maimakon cikas, kuma za ku iya ɗaukar katsewar jadawalin. Ba za a iya zuwa yoga gobe ba? Idan kun adana ƙarin kayan aikin motsa jiki a cikin motar ku, zaku iya yin aji yau da dare. Kuna da mintuna 20 kawai don motsa jiki maimakon 60 ɗin da kuka saba? Ɗauki 20 ɗin ku gudu da shi, in ji Shelton.

3. Yaɗa rayuwar ku da iri-iri. Ba wai kawai canza tsarin motsa jiki na yau da kullun ya cece ku daga ƙonawa ba, amma daga mahangar ilimin lissafi, yana da kyau ga jikin ku. Maimakon zuwa tseren na uku a wannan makon, gwada wasan da koyaushe kuke so ku yi amma ba ku taɓa ba da lokaci ba. Hakanan, bambanta ƙarfin motsa jiki, in ji Shelton. Ta hanyar haɓaka kadin ku wata rana da mai da hankali kan horar da ƙarfi a gaba, za ku ji ƙarancin matsin lamba don yin yau da kullun.

4. Sanya kanka a gaba. Lokacin motsa jiki yana da mahimmanci kamar samun bacci na awanni takwas a dare; kuna bukata. Kuma lokacin da ba ku samu ba, sai ku ji an rage kaɗan. Shelton yana ba da shawarar rubuta jadawalin motsa jiki a cikin kalandarku. Kawai ganin "tafiya bayan aiki" da aka zana a cikin kwanan wata tawada ta yau na iya ba ku kwarin gwiwar yin hakan.

Slack-off stats

Menene zai faru da jikin ku lokacin da kuka tafi hutu na motsa jiki? Ga waɗanda ke kula da matsakaicin matakan motsa jiki, Shape mai ba da gudummawar motsa jiki editan Dan Kosich, Ph.D., ya ce, bayan tsallakewa:

mako 1, ba za ku ga wani canje -canje a cikin ƙarfin zuciya ko ƙarfi ba. Sau da yawa, lokacin da kuka yi hutu na mako guda bayan sanya lokutan horo da yawa, hakika yana taimakawa tsokoki su dawo kuma ku dawo da ƙarfi fiye da kowane lokaci.

Wata 1, ku yi tsammanin huffu da kumbura kadan yayin tseren safiya. Ka rasa ɗan ƙaramin ƙarfi na ƙarfin iska da ƙarfi, amma babu wani abu mai ƙarfi.

watanni 3, kula da jikin ku yayin da kuka fara horarwa; dauka a hankali. Iarfin ku da ƙarfin ku ya ragu a hankali, kuma kuna iya kamuwa da raunin da ya faru, musamman idan kun yi tsalle kai tsaye zuwa cikin matakin ku na ci gaba.

Watanni 6, Za ku kasance cikin siffar zuciya ɗaya da kuke kasance kafin ku taɓa kafa ƙafa akan injin elliptical, da duk wata tsoka da aka samu a baya.

Ana buƙatar dalili ko shawara? Nemo shi a cikin al'ummar Siffar!

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