Cardio da Weight don Sautin eraraukaka

Wadatacce

• 1. Turawa
• Gyare-gyare
• 2. Kura-saniya
• 3. Kasan mai fuskantar kasa
• 4. Triceps latsa
• 5. Tsawan Triceps
• 6. Kirjin bugawa
• 7. Bicep curl
• 8. Bench tsoma
• 9. Matsalar Triceps
• 10. Layi na zaune
• Cable pulldown inji
• Kayan aiki
• Nasihu don horo na horo
• Nasihu don aikin motsa jiki
• Takeaway
• 3 HIIT Yana Motsawa don Karfafa Makamai

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ingarfafa hannunka na sama da yankin da ke hannunka ta hanyar takamaiman motsa jiki zai ƙarfafa tsokoki. Amma rasa mai mai ƙarancin lokaci bazai zama kawai game da ɗaga nauyi sama ba.

Akwai kuskuren fahimta cewa zaka iya rage kitse a yanki daya na jikinka lokaci guda. Wannan ra'ayi ana kiransa sau da yawa a matsayin "raguwar tabo."

Yawancin karatu sun gano cewa wannan fasahar ba ta da wani tasiri. Misali, a cikin mutane 104 sun gano cewa shirin horaswa na juriya na tsawon mako 12 wanda aka mayar da hankali kan makamai ya kara yawan asara mai yawa, tare da yin tasiri kaɗan akan takamaiman yankin.

Hanyar da ta fi dacewa ita ce a mai da hankali kan asarar nauyi gaba ɗaya. Kuna iya yin hakan ta hanyar haɗawa da motsa jiki da motsa jiki na horo a cikin aikinku na yau da kullun.

Anan akwai darussan 10 waɗanda ke nufin hannayen sama, baya, kirji, da kafadu. Kuna iya haɗa su tare da sauran motsa jiki, gami da ayyukan zuciya, don cikakken shirin motsa jiki. Wasu daga cikin waɗannan darussan basu buƙatar kayan aiki, yayin da wasu ke amfani da ƙananan kayan aiki.

1. Turawa

Wannan aikin yana aiki da tsokoki da yawa lokaci ɗaya, gami da waɗanda ke cikin hannuwanku na sama, kafadu, da kirji.

1. Fara a ƙasa. Matsayi hannayenka don sun fi fadi kafada.
2. Matsayi kan ka saboda kana kallon kai tsaye.
3. Mika ƙafafunku a bayanku don ku kasance a kan yatsunku.
4. Yi amfani da hannunka don rage jikinka zuwa ƙasan ka dawo sama.
5. Maimaita sau da yawa.

Gyare-gyare

Zaku iya yin turarar da aka gyara ta hanyar durkusawa a kasa maimakon yatsunku ko yin tsaye turawa a bango.

2. Kura-saniya

Wannan matsayin yoga ne wanda zai tsawaita jikin ku kuma ya doshi baya da kirjin ku.

Jingina: yoga tabarma

1. Sanya dukkan kafa huɗu akan tabarmar yoga. Hannunku ya kamata a haɗasu a ƙasa da kafaɗunku kuma gwiwoyinku su zama ƙarƙashin kwatangwalo.
2. Fitar da numfashi ka fadada kashin bayanka zuwa cikin baka (matsayin kyanwa). Kanku yakamata yayi ƙasa don daidaitawa da kashin baya.
3. To sha iska ka bar tsakiyar ka ya zube yayin da kake "daga" kirjin ka sama, tare da juyawar kashin ka da hanjin cikin cikin kasa (matsayin saniya).
4. Matsar tsakanin wurare biyu yayin da kake numfashi mai zurfi a ciki, sannan ka fita.
5. Maimaita sau da yawa.

3. Kasan mai fuskantar kasa

Karen da ke fuskantar ƙasa matsayi ne na yoga wanda ke nufin hannuwanku, baya, gindi, kwatangwalo, da ƙafafu.

Jingina: yoga tabarma, tawul

1. Fara a tsakiyar katifa, durƙusa.
2. Sannan sanya hannayenka a gabanka kan tabarma, fadin kafada baya, sannan ka matsa zuwa hannayenka da gwiwowinka (shima wurin farawa ne na katar-saniya).
3. Arfafa kanka a hannuwanka, daidaita ƙafafunka don juyawa a hankali a hankali zuwa sama zuwa rufi.
4. Sanya ƙafafunku kuma faɗaɗa yatsunku don taimaka muku ku daidaita. Bada nauyinka ya koma baya a kwatangwaronka da ƙafafunka, da kuma cikin hannunka.
5. Ya kamata kanku ya daidaita tare da madaidaicin bayanku. Za ku kasance cikin siffar alwatika.
6. Riƙe wannan matsayi na minutesan mintoci idan za ku iya kuma a hankali ku fita daga matsayin ta hanyar juyawa abubuwan da suka haifar da kare mai fuskantar ƙasa.

Kuna iya jin hannayenku suna zamewa a hankali yayin da kuke turawa cikin shimfidar yoga. Idan zufa a tafin hannayenku ya taimaka, samun ƙaramin tawul a kusa na iya taimakawa.

4. Triceps latsa

Iceananan goge tsoka ne a cikin babbar hannu. Kuna iya sautin wannan tsoka ta fewan hanyoyi. Isaya daga cikin latsa triceps.

Kuna buƙatar nauyin hannu ko wani abu mai sauƙi kamar gwangwani na wake don yin wannan aikin.

Jingina: Nauyin nauyi wanda ya dace a hannunka

1. Riƙe nauyi a kowane hannu, zauna a kujera ku ɗaga hannuwanku sama da kai.
2. Tanƙwara a gwiwar hannu don kawo nauyi zuwa ƙasa zuwa bayan kai kamar yadda motsin motsin ka zai baka damar.
3. Iseaga nauyi a baya sama da kai.

Fara da yin saiti biyu na maimaita 10 zuwa 15. Huta na kimanin dakika 10 tsakanin saiti.

5. Tsawan Triceps

Wannan darasi yayi kama da matattarar triceps, amma kuna yin shi a ƙasa ko a benci.

Jingina: motsa jiki na motsa jiki ko benci mai nauyi, ma'aunin nauyi

1. Kwanta a bayanka ka ɗauki nauyi kyauta. Riƙe shi sama da kafaɗarka, zuwa gefen kanka. Lanƙwasa a gwiwar hannu don haka hannunka mai digiri 90 tare da gwiwar gwiwar ka mai nunawa a rufi.
2. Mika nauyi a hannunka sama zuwa rufi har sai hannunka ya miƙe.
3. To dawo da shi cikin lankwasa matsayin a hankali. Yi wannan aikin sau da yawa kuma maimaita akan ɗayan hannunka.

Kuna iya aiki hannu ɗaya lokaci ɗaya ko yin wannan motsi tare da hannayenku biyu a lokaci ɗaya.

6. Kirjin bugawa

Wannan aikin yana aiki da makamai, kirji, da kafadu. Kuna buƙatar benci na motsa jiki da wasu nauyi masu dacewa a hannunka don yin wannan aikin.

Jingina: aikin motsa jiki, ma'aunin nauyi

1. Kwanta a bayanka a benci.
2. Rike nauyi masu nauyi, kawo gwiwar hannu zuwa inda jikinka yake kan benci (babu kasa). Hannunka na sama za su kasance daidai da sauran jikinka yayin da ƙananan hannayen za su fuskanci sama zuwa rufin.
3. Sannu a hankali ɗaga hannuwanku kuma kawo nauyi har sai hannunku ya kusan miƙe. Karka kulle gwiwar hannu.
4. Mayar da ma'aunin zuwa matsayin asali tare da lanƙwasa hannayenka kuma maimaita.

7. Bicep curl

Wannan aikin ana iya yin shi a zaune ko a tsaye tare da ma'aunin nauyi. Hakanan akwai injunan bicep curl a wuraren motsa jiki da yawa, amma matsayin bazai ba ku damar motsi na halitta ba.

Jingina: free nauyi

1. Tsaya ka riƙe nauyi kyauta a kowane hannu tare da miƙa hannayenka zuwa ƙasa.
2. Sannu a hankali lanƙwasa gwiwar hannu biyu ka kawo nauyi zuwa kafaɗunka.
3. Saki matsayin kuma kawo nauyin a ƙasa.
4. Rike gwiwar hannu da wuyan hannu daidai lokacin aikin. Maimaita.

8. Bench tsoma

Ana iya yin wannan aikin kusan a ko'ina, daga gefen gadon gado mai matasai zuwa bencin motsa jiki a dakin motsa jiki.

Jingina: aikin motsa jiki, kujera, ko saman ƙasa

1. Zauna a kan benci ka ɗora hannayenka a kan bencin kusa da kwankwasonka.
2. Riƙe gefen benci tare da tafin hannunka a kan bencin da yatsunka a gefen gefensa.
3. Motsa jikinka daga benci tare da durƙusa gwiwoyinka da ƙafafunka tare.
4. Lowerasa jikinku zuwa ƙasa ta lankwasa hannuwanku har sai hannayen na sama sun yi daidai da ƙasan.
5. Yi amfani da hannunka don dawo da kanka daga wannan matsayin a hankali kuma maimaita.

9. Matsalar Triceps

Jingina: inji mai nauyin kebul-pulley ko ƙungiyar juriya

1. Fuskancin na'urar kebul ko inda kuka sami ƙarfin ƙarfin juriya, ku miƙe tsaye tare da gwiwoyinku ƙasa kaɗan.
2. Rabauki kebul ko ƙungiyar juriya a mafi girman matsayinsa.
3. Theaura kebul ɗin ko ɗaura ƙasa zuwa ƙasa tare da gwiwar hannu a gefunanku. Ya kamata ku ja kebul ɗin har sai an faɗaɗa hannuwanku gaba ɗaya.
4. Komawa zuwa wurin farawa. Sannan maimaita.

10. Layi na zaune

Cable pulldown inji

Wannan aikin yana ƙunshe da na'ura mai juya kebul kuma yana aiki da baya da hannayenku.

1. Zauna a kan kebul na inji ka anshi lugar tare da miƙe hannu.
2. Mayar da kebul ɗin zuwa jikinka tare da gwiwar hannu suna motsi a ɓangarorin jikinka har sai hannayenka sun kai ga kirjinka.
3. Dakata a taƙaice sannan kuma mayar da hannayen cikin ainihin inda suke.
4. Maimaita.

Kayan aiki

Don haɗuwa da motsa jiki da motsi, gwada amfani da injin jere. Wadannan na kowa ne a cikin dakin motsa jiki kuma zasu iya zama mai kyau a gida tunda sun ɗauki ɗan ƙaramin fili don na'urar motsa jiki.

Kuna iya siyayya don ƙananan inji jere akan layi.

Nasihu don horo na horo

Trainingarfafa ƙarfi ya ƙunshi jikinku duka. Ya kamata ku fara mai da hankali kan manyan tsokoki da farko saboda waɗannan zasu taimaka muku ƙona kitse akan lokaci.

Yayin motsa jiki ƙananan tsokoki kuma yana da fa'ida a cikin ƙarfin jikin ku da ƙarfafa ƙarfi, yi waɗannan daga baya a cikin motsa jiki idan ƙarancin kuzari ya kare kuma ba zaku iya zuwa wurin su ba.

Darasi na horo na ƙarfi zai iya haɗawa da abubuwan da ke buƙatar jikinku kawai, kamar turawa, zama, kumbura, da katako. Hakanan kuna iya son amfani da kayan aiki kamar nauyi da makada don ƙarfin horo.

Wani zaɓi shine gwada yoga. Yana mai da hankali kan gina ƙarfi a cikin jikinku duka, kuma abin da kuke buƙata shine tabarma.

Ya kamata ku shiga cikin ƙarfin horo fiye da 'yan kwanaki a mako. Wannan zai ba tsokoki lokacin dawowa.

Nasihu don aikin motsa jiki

Hanya mafi inganci wajan rage kitse a jiki shine rage yawan kitse a jikin ku. Kuna iya yin hakan ta haɓaka ƙimar lafiyar ku.

Idan kana da babban matakin dacewa, jikinka zai ƙone kitse sosai cikin yini. Akasin haka, idan ba ku yi aiki sosai ba, jikinku zai ƙone ƙananan kitse a kan lokaci.

Darasi na zuciya da jijiyoyin jiki na motsa jikinka na dogon lokaci. Wadannan darussan suna maida hankali ne akan juriyar ka kuma suna kara karfin zuciyar ka. Zasu iya zama daga matsakaiciyar yanayin motsa jiki.

Misalan motsa jiki na zuciya sun hada da:

• tafiya (ƙara ƙarfi ta hanyar tafiya sama da ƙasa)
• a guje
• keke
• iyo
• rawa
• yin wasanni kamar kwallon kwando, kwallon tanis, da ƙwallon ƙafa

Motsa jiki akai-akai tare da motsa jiki da motsa jiki na horo na iya rage kitse a jiki.

Ya kamata ku shiga aƙalla motsa jiki na motsa jiki mai saurin motsawa a mako, a cewar Sashin Kiwon Lafiya na Amurka da Ayyukan ɗan adam.

Kuna buƙatar ƙara wannan lokacin a kowane mako don haɓaka asarar mai. Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam kuma ta ba da shawarar yin motsa jiki don ƙarfafa tsoka a mako.

Takeaway

Ingantaccen abinci mai kyau da motsa jiki na yau da kullun wanda ya haɗa da na jijiyoyin jini da ayyukan horo na ƙarfi zasu taimake ka ka rage ƙiba mara ƙima ta rage rage kitsen jiki gaba ɗaya. Atisayen da ke nuna sauti da ƙarfafa hannaye na sama, baya, kirji, da kafadu za su taimaka sassaka yankin.

3 HIIT Yana Motsawa don Karfafa Makamai