Horon haske don ƙona kitse

Wadatacce

• Yadda akeyin horo na HIIT
• Darasi 1: Turawa tare da tallafar gwiwa
• Darasi na 2: Nutsuwa da ƙwallo
• Darasi 3: extensionarin hannu na roba
• Darasi 4: vatedaukaka gada
• Darasi 5: Jirgin gaban

Kyakkyawan motsa jiki don ƙona kitse cikin ƙanƙanin lokaci shi ne motsa jiki na HIIT wanda ya ƙunshi saiti na manyan atisaye waɗanda ke kawar da kitse na gida a cikin mintuna 30 kawai a rana a cikin sauri da ƙari.

Ya kamata a gabatar da wannan horarwa a hankali kuma, saboda haka, ya kasu kashi 3, haske, matsakaici da kuma ci gaba don ba da damar sauwakewar jiki zuwa ƙarfin motsa jiki, guje wa rauni da haɗin gwiwa. Don haka, yana da kyau a ciyar da matakin kowane wata don kiyaye ƙoƙari da haɓaka haɓakar tsoka.

Kafin fara kowane mataki na horo na HIIT, ana ba da shawarar yin mintuna 10 na ɗumamar yanayi don shirya zuciya, tsokoki da haɗin gwiwa.

Yadda akeyin horo na HIIT

An nuna lokacin haske na horon HIIT ga waɗanda ba sa yin horo sau da yawa kuma ya kamata a yi su sau 3 a mako, suna barin aƙalla hutun kwana ɗaya tsakanin kowane motsa jiki.

Don haka, a kowace ranar motsa jiki ana ba da shawarar yin sau 5 na maimaita 15 na kowane motsa jiki, huta mintuna 2 tsakanin kowane saiti da mafi ƙarancin lokacin da zai yiwu tsakanin atisayen.

Darasi 1: Turawa tare da tallafar gwiwa

Lulawa wani nau'in motsa jiki ne wanda ke taimakawa ƙara ƙarfin tsoka a cikin hannuwanku kuma sautin ciki. Don yin lankwasawa dole ne:

1. Kwanta a ƙasa tare da cikinka a ƙasa;
2. Sanya tafin hannunka a ƙasa da faɗin kafada dabam.
3. Aga cikinka daga bene kuma kiyaye jikinka, yana tallafawa nauyinka a gwiwoyinku da hannayenku;
4. Ninka hannayen ka har sai ka taba kirjin ka a kasa sannan ka hau, ka tura kasan da karfin hannunka;

A yayin wannan motsa jiki yana da mahimmanci a hana kwatangwalo daga kasan layin jiki don kauce wa raunin baya, don haka yana da muhimmanci a ci gaba da daukar ciki wanda aka yi kwangilarsa yayin aikin.

Darasi na 2: Nutsuwa da ƙwallo

Wasan motsa jiki na ƙwallon ƙafa yana da mahimmanci don haɓaka ƙwayar tsoka da sassauƙa a ƙafafu, na ciki, gindi, ƙananan baya da kwatangwalo. Don yin squat daidai dole ne:

1. Sanya kwallon Pilates tsakanin bayanka da bango;
2. Ci gaba da kafada kafada-fadi nesa kuma sa hannayenka a gaba;
3. Tanƙwara ƙafafunku kuma sanya duwawarku a baya, har sai kun sami kusurwa 90 tare da gwiwoyinku, sa'annan ku hau sama.

Hakanan ana iya tsugunawa da ball ta hanyar riƙe nauyi kusa da kirjin ku, idan ba zai yiwu a yi amfani da kwallon Pilates ba, amma, a wannan yanayin bai kamata ku jingina da bango ba.

Darasi 3: extensionarin hannu na roba

Armara hannu na roba babbar hanya ce don ƙara ƙarfin tsoka na ƙwayoyin hannu, musamman ma biceps da triceps. Don yin wannan aikin dole ne:

1. Sanya ƙarshen ƙarshen roba a ƙarƙashin diddige ka kuma riƙe ɗayan ƙarshen da hannu ɗaya a bayan bayan ka;
2. Miƙa hannu wanda yake riƙe da na roba, yana riƙe gwiwar hannu ba ya motsi sannan kuma komawa matsayin farawa;
3. Canja makamai bayan maimaitawa 15.

Don yin wannan motsa jiki ana ba da shawarar yin amfani da zaren roba tsawon tsayi don isa daga ƙafa zuwa kafaɗu ba tare da miƙawa ba. Koyaya, idan ba zai yiwu a yi amfani da na roba ba, za ku iya ɗaukar nauyi tare da hannun hannu a bayan bayanku.

Darasi 4: vatedaukaka gada

Motsa jiki na hadewa tare da dagawa yana taimakawa wajen karfafa cinya, da baya da kuma jijiyoyin tsoka kuma don yin daidai dole ne:

1. Kwanciya a ƙasa tare da hannunka a gefenka, tare da lanƙwashe ƙafarka kuma kaɗan kaɗan;
2. Iftaga gindin ka yadda ya yiwu ba tare da motsa ƙafafunka ba ka koma matsayin farawa.

Don ƙara ƙarfin wannan aikin, yana yiwuwa a sanya mataki ko tarin littattafai ƙarƙashin ƙafafunku.

Darasi 5: Jirgin gaban

Katako na gaba kyakkyawan motsa jiki ne don aiki duk tsokoki na yankin na ciki ba tare da cutar da kashin bayanku ba ko matsayinku. Don yin kallo:

Bayan kammala wannan matakin horo na HIIT don ƙona kitse, fara mataki na gaba a:

• Horon matsakaici don ƙona kitse