Hanya madaidaiciya don yin 2-a-Days

Wadatacce

• Sauya Ƙarfi
• Raba Cardio da Ƙarfi
• Tashi da Cardio don Rage Nauyi
• Ajiye Cardio don Daga baya don Ƙarfafawa
• Canja Up Complex da Sauƙaƙe Motsi
• Rike Zaman Zaman Gajarta kuma Ya Fita
• Bita don

Haɓaka ayyukanku tare da zaman safe da na rana na iya ɗaukar sakamako zuwa mataki na gaba-idan kun yi amfani da madaidaicin hanyar. Kawai tarawa akan wani zama mai tsanani bayan kun bar ofis lokacin da kuka yi daidaitaccen ƙalubale na yau da kullun kafin aiki na iya haifar da lalacewar ƙwayar tsoka da sauran sakamakon da ba a so ba kamar raguwar metabolism da jin ƙarancin ƙarancin ƙarfi.

Anyi yadda yakamata, duk da haka, "ƙara ƙarin motsa jiki na iya haifar da banbanci a duniya idan kawai kuna kan iyaka don samun sakamako, kamar rasa kitse na jiki," in ji Andrew Wolf, masanin ilimin motsa jiki a Miraval Resort & Spa a Tucson , AZ. Ka kiyaye waɗannan mahimman jagororin a hankali kafin a ɗaga ante tare da motsa jiki zagaye na biyu na ranar.

Sauya Ƙarfi

Hotunan Getty

Motsa jiki yana ƙarfafa tsarin jiki, wanda ke buƙatar lokacin murmurewa don warkar da ƙarfi fiye da lokacin da kuka fara, in ji Wolf. Idan kun kammala aikin motsa jiki na safe mai ƙarfi sannan ku buge shi da ƙarfi da maraice, tabbas za ku ƙone ƙone-kuma mai yiwuwa ku ji rauni. Kuma idan kun yi cardio sau biyu a rana, za ku iya rushe ƙwayar tsoka, rage yawan nauyin jikin ku kuma saboda haka ku (karanta: calorie ƙone), in ji Stacy Adams, mai Fitness Together a Central Georgetown, MD.

Don haka idan, alal misali, kun ɗauki nauyin juzu'i mai ƙarfi da safe, aikin motsa jiki na bayan aikin ya kamata ya kasance da ƙarancin ƙarfi sosai, wanda ma yana iya jin ƙanƙara, Wolf yayi kashedin. [Tweet wannan tip!] "Amma ku tuna cewa cutar da kanku yana nufin ba za ku yi motsa jiki kowace rana ba maimakon biyu a rana."

Raba Cardio da Ƙarfi

Hotunan Getty

Rarraba aikin motsa jiki na cardio da nauyi yana rage haɗarin wuce gona da iri ta amfani da tsokoki da tsarin kuzari daban-daban. Julie Sieben, wani malamin chiropractor kuma marubucin Sati Shida Soyayya Gudu.

Tashi da Cardio don Rage Nauyi

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Sieben, yana nufin EPOC ko "horo na tazara mai ƙarfi na musamman na Cardio (HIIT)-yana iya zama mafi alh tori a yi da safe don ku more jin daɗin '' bayan ƙonewa '' wanda metabolism ɗinku ke aiki akan wuce gona da iri har zuwa ranar. wuce haddi bayan motsa jiki amfani da iskar oxygen. "Wannan yana taimaka muku ƙonawa ta hanyar ƙarin adadin kuzari da aka cinye yayin rana." [Tweet wannan tip!] Hakanan ba za ku iya sake farkawa ba bayan motsa jiki idan kun yi horo mai ƙarfi a ƙarshen rana tare da cardio, wanda zai iya kiyaye ku cikin dare, in ji ta.

Ajiye Cardio don Daga baya don Ƙarfafawa

Hotunan Getty

Idan kuna jin daɗin motsa jiki mai ƙarfi mai ƙarfi, ƙila za ku fi dacewa da adana cardio don motsa jiki na yamma, in ji Jerry Greenspan, mai horar da kansa kuma mai ilimin motsa jiki a Columbus, OH. Ta wannan hanyar za ku guji horar da tsokoki waɗanda aka riga sun gaji daga motsa jiki na motsa jiki na safiya, ma'ana akwai ƙarancin haɗarin rauni tun lokacin horon nauyi ya ba da buƙatu mai ƙarfi akan tsokoki, in ji shi.

Canja Up Complex da Sauƙaƙe Motsi

Hotunan Getty

Don horar da ƙarfin ƙarfin sau biyu a rana, Greenspan yana ba da shawarar yin hadaddun ƙungiyoyi-waɗanda suka haɗa da haɗin gwiwa fiye da ɗaya kamar squats da lunges-da farko a cikin rana da kuma motsa jiki masu sauƙi-ta yin amfani da haɗin gwiwa ɗaya kamar biceps curls da triceps kari-da dare. Wannan yana rage haɗarin rauni ta hanyar rashin aiki tsokoki daga baya a ranar da ake biyan haraji daga aikin motsa jiki na baya. Har ila yau, hadaddun darussan sun haɗa da motsin ƙarfin jiki duka kamar waɗanda aka yi a cikin CrossFit WODs, don haka idan yawanci kuna buga akwati, mai da hankali kan ƙananan ƙungiyoyin tsoka yayin sauran zaman ku.

Rike Zaman Zaman Gajarta kuma Ya Fita

Thinkstock

Kada ku wuce minti 45 a kowane motsa jiki, Adams ya ba da shawara. "Gajeriyar motsa jiki, mafi tsananin motsa jiki yana ba ku kyakkyawan sakamako kuma ya fi dacewa da burin ku na dogon lokaci na riƙe sakamako." Ayyukan motsa jiki fiye da mintuna 45 sun fara amfani da tsoka don man fetur, wanda zai iya rage karfin ku, in ji ta. Kuma ku tsara zamanku aƙalla awanni shida zuwa takwas tsakanin juna don ba wa jikin ku lokaci mai yawa don murmurewa kafin ku sake komawa.

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