Tafi zuwa dakin motsa jiki: motsa jiki ga nauyi asara

A horo shirin da aka sanya akayi daban-daban dangane da burin da asowar. Train slimming da nufin farko a rage adadin mai a jiki, don haka yana da wani babban tsanani da kuma makamashi. Azuzuwan a cikin zauren, don inganta adadi, zai kasance tasiri ne kawai idan mutum yana da tsanani da kuma tsare su ba su lokaci.

Tips ga sabon shiga

1. Training a cikin zauren ga nauyi asara dogara ne a kan manufa ta karɓa mai karuwa a load. Wannan shi ne wani girma ikon rates, ko kara yawan maimaitawar da kuma hanyoyin.
2. Sabon shiga ya kamata biya fiye da hankali ga dabara da kisa, don haka kada ku riƙi ma nauyi wani nauyi. Aiki nauyi haka da cewa ba za ka iya yi 12 reps, da kuma na karshe biyu na maimaitawar za a yi tare da wata wahala ba.
3. High-tsanani motsa jiki ga nauyi asara bukatar kadan sauran tsakanin sets (game da minti daya).
4. Ya kamata dumama your tsokoki kafin faruwa a tare da kaya masu nauyi. A matsayin dumi-up iya zama 10-minti daya motsa jiki a kan wani keken motsa jiki, yi 'yan mikewa da dumi-up hanyoyin. Saboda haka ba ka cuta da tsokoki da jijiyoyin, zai saita tempo horo.
5. Daidaita ikon: tsokoki bukatar da za a ciyar, amma kitsen - ba. Ci fi gina jiki ga tsoka girma da kuma hadaddun carbohydrates domin samar da makamashi.

Aerobics ko ƙarfi?

Mene ne mafi tasiri a cikin nauyi asara? Girls sau da yawa sa kuskure kuma yin kawai aerobic bada. Hakika, su ake nufi don ya ƙona kitse, amma sakamako ne kawai inganci a lokacin zaman. Saboda haka, nauyi horo ga nauyi asara suke da muhimmanci. Za ka ƙone da adadin kuzari ba kawai a lokacin motsa jiki, amma kuma bata makamashi da kuma tsoka dawo da ci gaban domin da yawa hours bayan wani motsa jiki. Bugu da kari, a wuri na kitse kamata zo na roba tsokoki, in ba haka ba jikin zai duba mummuna.

Abin da wadancan su yi

Training ga nauyi asara ya shafi mafi tsoka kungiyoyin. Sabon shiga fĩfĩta yin asali asali darussan: squats, deadlifts, benci latsa kuma na ciki darussan (curl da kuma kafa lifts). Idan muka zabi ga ƙarfi horo na kwana biyu a mako, da horo ga nauyi asara zai yi kama da wannan:

1 rana. Squats: 4 sets na 15 maimaitawar. benci 4 zuwa 12; dõmin karkatarwa 4 zuwa 15.

Day 2. Squat: 4 zuwa 12; deadlift: 3 zuwa 12; feet tashi a cikin vise a mashaya: 3 zuwa 15.

Kamar wancan ne za mu yi aiki duk manyan tsoka kungiyoyin. Wannan guda da ya gabata, za ka iya yi aerobics sau uku da kwana biyu cikakken sauran.

Babban kamfani na mata, domin ba su je dakin motsa jiki - nauyin horar zai sanya su namiji. Ba shi yiwuwa a manufa! Saboda wawa son zuciya da intrusive kafofin watsa labarai antipropoganda mata rabu da kansu daga cikin tasiri nauyi asara kayayyakin aiki, kamar horo tare da kaya masu nauyi. Kuma duk da haka - a matsayin nauyi asara zai zama saboda kitse, ba tsoka, babban canje-canje a cikin jiki nauyi ba zai iya zama. Muscle nama shi ne mafi tsananin fiye da mai, saboda haka mu aiki - don samun siriri na roba jiki, da kuma ba da wani takamaiman adadin a kan sikelin.