Slims na juyawa, yana bayyana ƙafafu da gindi

Wadatacce

• Yawancin adadin kuzari kuke ƙonawa
• Nasihu don samun mafi yawan ajin juyawa

Ajin juyawa yayi asara fiye da na'urar motsa jiki ko gudu kuma baya ga haka yana karfafa kafafu da gindi, yana barin jiki mafi kyau da kyau. Sauran fa'idodin sune:

• Starfafa cinyoyi, yaƙi cellulite a ciki da gefen cinyoyin;
• Yi aiki da gindi yana barin su da ƙarfi kuma yana rage ƙwayoyin cellulite;
• Inganta yaduwar jini a kafafu, fada da kumburi;
• Musclesarfafa tsokoki na ciki lokacin da aka gama aji tare da ƙwanƙwasa ciki;
• Yana inganta aikin zuciya da na numfashi, yana rage yawan cholesterol kuma yana taimakawa wajen sarrafa yawan glucose a cikin jini.

Azuzuwan suna da kuzari da motsawa, duk da haka sun fi dacewa da waɗanda suka riga suka saba don motsa jiki saboda yana da matsakaici / ƙarfi.

Yawancin adadin kuzari kuke ƙonawa

Yin juyi yana sassar da ciki da ƙafafu saboda yana kashe kuzari da yawa. Sa'a daya ta juyawa tana kona kimanin adadin kuzari 570 a kowane aji a mata kuma sama da 650 a cikin maza, amma don rage kiba da rashin ciki ana bada shawarar yin amfani da mitar mita a cikin aji, don kiyaye bugun zuciya sama da 65% na iya aiki matsakaici.

Mita mitar wata na'urar tafi-da-gidanka ce wacce ke auna bugun zuciyar da ya dace domin rage kiba kuma malamin motsa jiki na iya nuna wanne shine mafi kyawun ɗalibi gwargwadon shekarunsa. Wasu wuraren motsa jiki suna da kekuna masu tsayi waɗanda tuni suna da mitar mita akan maƙunsar, wanda ke taimakawa wajen sarrafa HR yayin ɗaukacin ajin.

Don haka, idan mutum ya ci abinci mai kyau kuma ya sami damar cika ɗaukacin ajin, yana yiwuwa a rasa kusan kilogram 4 kowace wata tare da horarwa sau 2 ko 3 a mako.

Nasihu don samun mafi yawan ajin juyawa

Wasu mahimman bayanai don samun fa'ida daga ajin aji sune:

• Sha gilashin ruwan 'ya'yan itace 1, sha yogurt na ruwa 1 ko ku ci' ya'yan itace 1 kimanin minti 30 kafin aji;
• Ya miƙa kafin a fara aji;
• Fara a hankali a hankali kuma a hankali ƙara sauri da ƙarfin ƙafafunku;
• Sanya takalmi da tafin kafa mai tauri, kamar na masu sana'ar keke, saboda wannan yana taimakawa wajen sanya ƙarfin ƙafafu kai tsaye a kan feda, yana hana ta ɓacewa ta takalmin da tafin taushi;
• Saka tawul din hannu koyaushe kusa da hannunka don hana hannayenka zamewa daga maɓallin keken keken;
• Sanye guntun wando a kan al'aura don tabbatar da babban walwala yayin aji;
• Shan ruwan kwakwa ko abin sha na isotonic kamar Gatorade, yayin karatun don maye gurbin ruwan da ma'adanai da suka lalace a zufa;
• Taimaka keken da ke juyawa a tsayinku don kauce wa rauni ga kashin baya da gwiwoyi;
• Bayan aji ci wasu abinci mai wadataccen furotin, kamar girgiza furotin ko yogurt, ko abinci tare da nama mara ƙwai ko ƙwai don inganta haɓakar tsoka.

A lokacin duka ajin ya kamata ku kiyaye bayanku madaidaiciya kuma ku guji wahalar da wuya sosai, idan akwai zafi a wuyanku, ku rage tashin hankali a wannan yankin, juya kai zuwa ga tarnaƙi, amma idan akwai ciwo a gwiwoyinku yayin tafiya , wanda aka fi nunawa shine da zaran ka ga likita ko likitan kwantar da hankali.

Ga waɗanda suke so su rasa nauyi kuma su rasa ciki, yana da mahimmanci a tuna cewa abinci mai kyau da motsa jiki na yau da kullun yana da mahimmanci don sauya azuzuwan juyawa tare da nau'in motsa jiki na anaerobic, kamar horar da nauyi.