Motsa jiki a cikin shirin dakin motsa jiki ga maza da mata to rasa nauyi

A duniya ta yau abubuwa daba na kyakkyawa. Mutane da farko kula da waje data. A mafi kyau da kuma slimmer mutane, da mafi m ra'ayoyi da shi zai kama. Saboda haka gyms kowace rana ake samun shahararsa.

Wadannan azuzuwan zaton wani ilmi game da kayan yau da kullum na jawo sama da shirin horo da zabi na abinci. Idan kana da irin wannan ilmi ne ba samuwa, shi ne mafi kyau ga juya ga kocin.

Mai baƙi sha'awar a cikin dakin motsa jiki, motsa jiki da shirin zuwa zabi na kona kitsen da kuma kauda taimako. Tare da farko na zafi duk son da toned jiki ba tare da mai a cikin kuskure wurare. Yana sha'awar yadda mata da maza. A farko da na biyu horo zai zama dan kadan daban-daban. Bari mu yi kokarin tantance su.

Basic dokoki a rasa nauyi

Kafin akai la'akari da motsa jiki na shirin, dole ne ka koyi ainihin sharudda:

• Muna bukatar mu yi aiki ba wai kawai a kan matsalar yankunan na jiki, da kuma a kan kõwane tsoka kungiyar, in ba haka ba da tsari zai duba inharmonious.
• Ya kamata a hada karfin horo da kuma cardio, ba su da damar su rarrabẽwa.
• kafin horar da kuke bukata kyau dumi up don kauce wa rauni.
• ya kamata a fara horar da sauki bada, sannu-sannu ya koma cikin hadaddun.
• da farko ne ƙarfi horo, da kuma bayan - cardio.
• ba zai iya gudanar da aiki a kowace rana, lokaci mafi kyau ne kwanaki 2.

Motsa jiki ga nauyi asara

A mafi tasiri cikin sharuddan nauyi asara darussan ne supersets. Kamar yadda ka sani, da kona kitse zai zama haka al'amarin idan horo konewa mai yawa da adadin kuzari, amma shi ne zai yiwu a cimma high-tsanani horo. A karuwa na sets da reps, rage sauran lokaci da kuma Bugu da kari na cardio zai taimaka aiwatar da rasa nauyi.

Mene ne wani superset?

Supersets sukan kunshe a cikin shirin horo ga nauyi asara. Wannan ra'ayi yana nufin haihuwa a daya m, biyu bada ba tare da sauran. Saboda haka, a daya kuma lokaci guda, za ka iya yi sau biyu, kamar fiye da a horo a cikin gargajiya hanya. A tsanani sa jiki zuwa aiki a wani kara kudi, ciyar more makamashi, yin mai kona tsari ne sauri.

Horo ga 'yan mata

shirin horo a cikin dakin motsa jiki ga 'yan mata rasa nauyi da aka tsara don cika da dama ayyuka:

• ingantattun jimiri.
• ƙarfafa zuciya da jijiyoyin jini tsarin.
• mai kona.
• tsare tsoka.

All tsoka kungiyoyin za a iya raba kwanaki uku, kowane motsa jiki ya kamata kunshi 3-4 sets da kuma 15-20 maimaitawar. Optimally horar a yanayin 3 sets of 20 maimaitawar ko 4 zuwa 15.

A ranar farko lilo kafa latsa, kafadu, da baya, biceps:

• hyperextension kuma dagawa kafafu.
• benci manema dandali da alternating dumbbell Sitting
• hip tsawo a crossover da dirka da kai tare da babba block.
• kawo kafafu a cikin crossover kuma ja a kwance block.

A rana ta biyu jirgin kasa kafa latsa, kirji:

• dõmin karkatarwa a kan gangara karkata benci, kuma barbell a kan kafadu.
• squats kuma latsa kwance dumbbell (30 digiri).
• kafa tsawo kuma zaunar da ku dumbbell wayoyi.
• bends ya kafafu kwance da pullover.

A rana ta uku lilo kafafu, 'yan maruƙa, Abs, baya, kafadu, triceps:

• dagawa kafafu a kan benci, kuma Yunƙurin a kan yatsun kafa da wani dumbbell.
• matattu daga da dirka daga babba block (kuma baya da riko).
• lunges da benci manema barbell daga baya da shugaban alhãli kuwa a tsaye.
• hack squats da kuma Faransa latsa.

Workouts for Men

motsa jiki shirin maza slimming aikin da wadannan ayyuka:

• kona kitse.
• Muscle taimako.
• ci gaban da jimiri.

A ranar farko ta tura jirgin kasa, baya da kuma kirji:

• dõmin karkatarwa a kan benci, kuma dagawa feet (3 sets na 12-20 reps).
• deadlift 3h8-12 kuma gangara tare da wani barbell a kan kafadu 5h10-15.
• 4h8-12 benci latsa kuma dumbbell 4h12-15 wayoyi.
• Rod Rod a gangare (kuma baya da riko) 4h8-15 da dirka da babba block for 4h10-15 kai.

A rana ta biyu na lilo hannu:

• dewatering na 5h8-12 katakanta da tsawo makamai zuwa babba block 5h10-20.
• ja-rubucen (kuma baya da riko) 4h8-12 lankwashewa kuma barbell tsaye 4h12-15.
• Faransa manema 3h10-20 da curl da dumbbells 3h10-15.
• nadawa hannuwa da zaune 3h12-20 pullover 3h12-15.

A rana ta uku na tura jirgin kasa, kafafu da kuma kafadu:

• dõmin karkatarwa a cikin vise 3h12-20 da hyperextension 3h10-15.
• 5h8-12 squats da kuma kafa tsawo zaune 5h12-20.
• barbell benci manema tsaye 4h8-12 Mahi da dumbbells a hannunka 4h12-20.
• barbell benci saboda kai tsaye 4h10-12 da dumbbell swings gaba 4h12-20.

Circuit horo

shirin horo a cikin dakin ga yarinya a kan madauwari Hanyar ne daban-daban daga maza ta ayyukan. Plus kewaye horo ne cewa ba za ka iya aiki daga dukkan tsoka kungiyoyin a daya ziyarci zauren. Ga mai hasara shi ne da gaske ban mamaki.

Bugu da kari, irin wannan horo hanzarta metabolism, inganta jimiri da kuma rage lokacin load. A kasa line ne yin darussan domin duka tsoka kungiyoyin, daya bayan daya ba tare da tsayawa. Wannan shi ne darasi zai dauki kashi daya m ga kowane tsoka kungiyar. Wannan ne mai matukar makamashi-m motsa jiki da kuma cin makamashi mai yawa, don haka na aiki tare da nauyi a cikin wannan hali ba zai iya zama ko da wani mutum.

A lokacin horo kana bukatar ka je ta hanyar 3-5 akai-akai da kuma yi 12-20 reps ba tare da wani sauran tsakanin wurare a wannan da'irar. La'akari da wani motsa jiki shirin.

Ranar farko:

• dõmin karkatarwa a benci.
• hyperextension.
• Rod daga wani babba block ga shugaban.
• squats.
• tura-rubucen m riko.
• kai hare-hare.
• tsaye dumbbell latsa.
• kafa tsawo zaunar da ku;
• Dumbbell tunkuɗa su a cikin gangara.
• feet tashi a cikin shinge.

Rana ta biyu:

• dagawa kafafu a benci.
• gangara tare da wani barbell a kan kafadu.
• Danna daga dumbbells kwance a wani kwana.
• deadlift.
• Rod Rod a gangare (kuma baya da riko).
• crouching a cikin hack.
• tura-rubucen a kan sanduna.
• bends ya kafafu kwance.
• barbell benci manema tsaye saboda kai;
• tsaye curl tare da wani barbell.

Ko da yake wannan shiri workouts a cikin dakin motsa jiki da kuma shi ne mai sau biyu a mako, amma zai optimally tafiyar 3 ko 4 sau, kawai alternating horo. Wannan zai taimaka ƙona mafi adadin kuzari da kuma rasa nauyi sauri.

Shirin na motsa jiki da ya dace wa mata da maza, saboda kaya da aka rarraba a ko'ina, kuma babu wani abin girmamawa a kan wani daya tsoka kungiyar, saboda mai kona bukatar wani m tasiri a jiki, maimakon yin saiti don horar da wasu tsokoki.

By yin wani talakawan na 15 maimaitawar na daya motsa jiki, hudu dabaran (1 hour) zai iya yin aikin da 600 (10 min). Wannan shi ne wani nauyi sosai kaya, ta hanyar abin da kitsen zai ƙone da kyau. A cikin sharuddan aiwatar, wannan horo ne sosai lokaci-cinyewa, da kuma aikin zai yi sa. Duk da haka, bayan kamar wata biyu, sakamakon za a ji, kuma za ka gane cewa duk ciyar tsaro sun ba a banza.

cardio

A shirin workouts a dakin motsa jiki bukatar kunna kardiosessii minti 30 ga inganta mai kona. Bayan horar da duk tsoka glycogen da ake amfani da sama, da kuma wannan lokaci ne mafi kyau ga cardio. Domin samar da makamashi jiki aka tilasta ƙona kitsen Stores kusan nan da nan, kamar yadda glycogen ne tafi. A mafi kyau duka lokacin aerobic motsa jiki ne da minti 45.

Idan yin cardio kafin ƙarfi horo, ko a kan wani yini, da kitsen fara a ƙone talatin da minti bayan da farkon, kamar yadda za a ciyar da farko glycogen. Saboda haka, mafi kyau duka lokacin aerobic motsa jiki - bayan iko. Cardio za a iya yi a kan keken motsa jiki, na'urar motsa jiki, ko ellipsoid, cewa ba haka ba ne mai muhimmanci. Shi ne mafi muhimmanci ga ci gaba da zuciya rate a cikin manufa zone, a cikin abin da kitsen da aka ƙone mafi iskar. Yana za a iya lasafta kamar haka: 220 debe da shekaru da kuma ta tara da 0.7.

Sports rage cin abinci domin nauyi asara

shirin horo a cikin dakin motsa jiki na mata da kuma maza - ba abu mafi muhimmanci a rasa nauyi. Da ake so sakamakon ba a samu ba tare da ta dace abinci mai gina jiki. Saboda haka, a yaki da kitsen kana bukatar ka bi a rage cin abinci - su ciyar da fiye sami. Akwai kuri'a na abun da ake ci, kamar motsa jiki, amma mafi kwanan nan da 'yan wasa fi son gina jiki da kuma carbohydrate. A kasa line zo saukar zuwa alternating ci na gina jiki da kuma carbohydrates, wanda taimaka wa rasa nauyi sannu a hankali da kuma lalle ne.

Diet for girls

Ga 'yan mata dieting hawan keke ne kamar haka:

• 1 da kuma Day 2 - gina jiki (2 g gina jiki 0.5 g carbohydrate da 1 kg na nauyi).
• Day 3 - carbohydrate (5 g carbohydrates da kuma 1 g na gina jiki da 1 kg na nauyi).
• Rana 4 - Mixed (2 g na gina jiki da kuma 2 g carbohydrate da 1 kg jiki nauyi).

Diet for Men

Domin maza, rabon abinci ci dole ne da iyãkõkin:

• 1 da kuma Day 2 - gina jiki (3 g gina jiki da kuma 0.5 g carbohydrates da 1 kg na nauyi).
• Day 3 - carbohydrate (6 g carbohydrates da kuma 1.5 g na gina jiki da 1 kg na nauyi).
• Rana 4 - Mixed (2.5 grams da furotin da kuma 3 grams na carbohydrates da 1 kg na jiki nauyi).

nauyi asara kari

A mafi m kari tsakanin mai burners ne L-carnitine. Wannan abu da aka samar a cikin jiki, amma shi ne bai isa don a ƙona kitsen reserves. Shi ne ya kamata a lura da cewa ba tare da dieting miyagun ƙwayoyi zai yi aiki ba. Wancan ne, kana bukatar ka cinye m adadin kuzari fiye da ku ciyar. A tare da tare da rage cin abinci, jiki kuma carnitine, shi zai ba da wani kyakkyawan sakamakon.

L-carnitine samuwa ne a foda da ruwa tsari, shi ne shi daraja ne in mun gwada m. Kuma rare ne mai kuka Lipo 6, yana da daraja fiye da tsada fiye da na baya nufin, duk da haka, shi ne mafi tasiri. Speakers akai-akai lura da 'yan wasa mai kyau a bayyane sakamakon mai burners, don haka idan kana fili mayar da hankali kan sakamakon, za mu iya amince amfani da su. Ciki har da a cikin shirin na horar da mataimakansa for zhiromobilizatsii, za ka iya sauri cimma da ake so sakamakon.

Saboda haka, ta hanyar hada duk nauyi asara hanyoyin daidai, za ka iya cimma sakamakon a wani gajeren lokaci da kuma rashin nauyi. Babban abu - shi ne ya tuna cewa duk abin da dole ne a kusata da a tunaninsa, kuma ba rush cikin matuƙa. M cuts a abinci ko wuce kima motsa jiki ba zai haifar da wani sakamakon tabbatacce, amma a maimakon haka, a maimakon haka, za su kawo sosai a ke so sakamako na tabarbarewar da slowing metabolism. Horar da ci cikin hikima!