Motsa jiki a cikin dakin motsa jiki - a tabbatar mataki zuwa ga mafarki adadi!

Gyms yau, "yadda nake alfaharin fa a seams" daga ambaliya na baƙi. Wadanda fata samu kamiltaccen jiki - "duhu da dama dubbai," amma kawai wani karamin sashi na su sanin yadda za a magance domin cimma da ake so sakamakon. Ba abin mamaki cikin dakin ne ko da yaushe wani hoto ne ba, wanda taimaka don rarraba da motsa jiki da kuma bada shawara tare da gaisuwa zuwa horo a kan daban-daban simulators.

Gym workouts zai amfane ka ne kawai idan ba ka sha wahala daga cutar zuciya. Duk da haka dai, kafin horo kana bukatar tuntubar likita. Idan akwai wasu sabawa dole fara kananan - tare da tafiya a wurin shakatawa da kuma ba ma mai kuzari dance, sa'an nan za ka iya matsa wa mafi tsanani motsa jiki.

Saboda haka, bari mu zabi babban maki da cewa ya kamata a yi amfani a cikin shakka daga aiki.

1. Idan ka Babban burin shi ne don a ƙona kitse, watau, rasa nauyi, to, game da rabin lokacin da motsa jiki ya kamata a kishin darussa a kan cardio.
Gaskiyar cewa mai kona fara da accelerating da metabolism, wanda a nuna taso daga ruri jini wurare dabam dabam da kuma ci gaban da wani cibiyar sadarwa na capillaries ta hanyar m motsa jiki. Saboda haka, ka horo a dakin motsa jiki ya kamata a fara da horo kan na'urar motsa jiki, da keken motsa jiki, stepper, elliptical ko kwale na'ura. Da zabi ne naki.

2. Training a cikin dakin motsa jiki don rasa nauyi bukatar tsauri lodi a kan manyan tsoka kungiyoyin. Saboda haka, don ƙarfafa zuciya tsoka da kuma ƙone kitsen da yake cikakke for yanã gudãna a kan wani hanya, ko azuzuwan a kan wani keken motsa jiki. Make wani iri-iri na taimako lokaci-lokaci azuzuwan a aerobics, dance, yoga, wasan kwallon raga, ko wasan kwallon kafa.

3. A lokacin kiranka na motsa jiki a cikin dakin motsa jiki ya zama wani m na minti 20. Jikin dole ne ƙone kawai bayan mai kyau dumama fats zai zo daga hannun jari a aiki Kwayoyin. Saboda haka, da dumi-up da kuma babban ɓangare na wani m horo tare zai dauki game da 40 minti na lokaci - wannan shi ne mafi kyau nuna alama ga talakawan baƙo a cikin dakin motsa jiki. More horar da 'yan wasa, ba shakka, bukatar karin lokaci.

4. Ba da kalla rawa a cikin wannan al'amari a kai a kai. An shawarar ziyarci dakin akalla sau biyu a mako, duk da haka, shi ne mafi kyau don girmama shi da gabansa ta hanyar 3-4 sau a karshe 7 kwanaki, idan ba ka so duk kokarin da suka tafi "saukar da lambatu".

5. Sanin ko da manufa tsanani lodi, za ka iya amfani da zuciya rate. An yi imani da cewa shekaru iyakar zuciya rate da aka lasafta ta da dabara 220 debe da yawan shekaru da kuka zauna. Masana sun ce cewa bugun jini kudi na 60-80% na matsakaicin shekaru ne kawai juya lokacin jiki ne mafi aiki mai kona (a layi daya da zuciya tsoka ne motsa jiki). Domin sanin your zuciya rate isa ya auna bugun jini a tsakiyar horo ga dama aikin da.

6. Training a cikin dakin motsa jiki za su ba da matsakaicin sakamako kawai a tare da ta dace abinci mai gina jiki. Ba lallai ba ne su manta game da shi. Idan ka burin shi ne nauyi asara, duba ka rage cin abinci. Ina so ku kiwon lafiya da kuma kyau jiki!