A horo shirin a cikin dakin motsa jiki ga 'yan mata. Manufar - nauyi asara

Abin da ya kamata a horar da shirin a cikin dakin motsa jiki ga 'yan mata idan su babban maƙasudin ne tasiri da kuma m nauyi asara? Kafin mu amsa wannan tambaya, dole ne mu yi la'akari da aiwatar da wani speedy kuɓuta daga mai reserves a cikin mace jiki. Saboda haka da yawa 'yan mata son rasa nauyi haka azumi cewa a kawai kamar wata makonni riga ya zama ma'abũcin wani supermodel adadi. Don Allah ku yi sani cewa wannan tsari ya dogara da farko a kan sa hannu a jihar na jiki, musamman a kan sigogi kamar kashi na aiki tsoka taro, mai matakin, kiwon lafiya matsayi, jiki da horo, da dai sauransu .. Ba kalla tsakanin wadannan dalilai dauki da mace ta shekaru, da kuma hanya ta rayuwa, kuma da ikon kewaye.

Domin duk wadannan dalilai, wani shirin bayar da horo a cikin dakin motsa jiki da kuma akwai daban-daban: wani da ake bukata high-girma kullum motsa jiki, wani - m horo a rana, da kuma wani - haske Na'urar kaya kawai sau biyu a mako. Saboda haka, don magana game da m nauyi asara iya zama kawai a cikin taron cewa wata mace ta jiki shirye domin ita a dukkan matakai.

Daga cikin ra'ayi na magani ga duk wani shirin a cikin dakin motsa jiki abu zuwa m raguwa a kitsen bangaren, iya raba jikin yarinya ta ragi ta game da 1 kg ga 7-10 kwanaki. Idan jiki nauyi da rage-rage hanzari, sa'an nan nauyi asara ne ma saboda da tsoka nama, wanda yake shi ne musamman mummunan tasiri a nan gaba kamar yadda wani al'amari ba shakka, da kuma janar kiwon lafiya.

Wannan kiwon lafiya nagartacce dole ne a kiyaye daidai, ba shakka, idan wata mace ba ya son su ji masa rauni da kanka ga rayuwa. 'yan mata horo shirin a cikin dakin motsa jiki ya kamata hada da akalla iri uku lodi - ƙarfi, cardio kuma mikewa. A karshe dalilin ne sosai sau da yawa underestimated da adalci jima'i, amma saboda shi ne ta hanyar nazarin da shugabanci na tsoka zaruruwa mafi warke bayan nauyi jiki danniya.

Da ikon wani ɓangare na horo yawanci hada da darussan domin duka sassan jiki. Wannan shi ne da farko squats ko bodibarom a kan kafadu ko kirji, lankwasawa, Deadlift a kan mike kafafu, tura-rubucen, benci manema barbell ko dumbbell a kan benci, a tsaye kuma a kwance sandunansu, lunges, da dai sauransu Mafi muhimmanci, da 'yan mata horo shirin a cikin dakin motsa jiki corresponded zuwa ga manufa, da cewa shi ne, ya girmama load yanayin. Don kunna murdede tsarin dole su yi kowane aiki m daga 6 zuwa 10 maimaitawar, da nauyi ya kamata a zabi haka da cewa takwas da tara ta dagawa lura appreciable gajiya, amma ba tare da motsi hargitsi art. A duka kaya na duk aiki dole ne su wuce wani talakawan na 10-15 aiki sets. A lokacin da karbuwa da kwayoyin zuwa horo ne mafi kyau don amfani mai madauwari Hanyar. A wannan lokaci, da mafi kyau shi ne kawai uku azuzuwan wannan yanki a wani mako.

A horo shirin a cikin dakin motsa jiki ga 'yan mata da suke so su sami cikakken jiki da kuma rabu da wuce haddi da kitsen, ba kyakkyawan sakamako ba a cikin wata daya, idan kaya jadawalin yadda ya kamata a zabi daidai da mutum halaye na jiki da kuma salon rayuwa.