Kyakkyawan jiki da taimako shine burin mutane da yawa. Ba lallai ba ne a zama "mai kawo ƙarshen abu", amma don kallo don kada tunani ya ɓaci a kowane lokaci, amma, akasin haka, ya sa ku farin ciki, ku cancanta.
Babban abin da ke kawo cikas wajen samun sassaucin jiki shine kitse mai narkewa. Sau da yawa mutanen da suke zuwa gidan motsa jiki a kai a kai kuma suna da ƙarfi da ƙarfi kuma kafafu, Ba zai iya yin fahariyar kyakkyawan jiki ba. Misali mai kyau na wannan shine sanannen Fedor Emelianenko, wanda, saboda duk cancantar sa a duniyar wasan tsere, baya kaman mai gina jiki.
Sabili da haka, ƙarfin horo na yau da kullun ba ya ba da taimako na tsoka. Wannan gaskiya ne ga 'yan wasa tare da babban taro. Kuma baya ga aiki da ƙarfe, ya zama dole a aiwatar da matakai da yawa waɗanda za su taimaka wajen cimma sakamako.
Nasihu don gina tsokoki masu ƙwanƙwasa
Hakuri
Ba sabon abu bane ga masu farawa shiga cikin “simulator” tare da almara da zasu iya yin fam a cikin wata biyu. Amma bayan wannan lokacin, kuma ba su ga sakamakon da ya dace ba, sai suka daina horo, suna gunaguni game da ƙwayoyinsu da "ƙashi mai faɗi". Sabili da haka, idan kuna da gaske don samun kyakkyawar adadi, kuna buƙatar yin haƙuri. Zai iya daukar lokaci mai tsayi kafin a cimma nasarar da ake so. Tabbas, akwai hanyoyin da ake bi don yin tsoka, amma idan burin ku shine yin lilo ba tare da wata barazana ga lafiya ba kuma ku sami sakamakon da zai dade na dogon lokaci, to bai kamata ku kiyaye akan lokaci ba.
Barci
Barci mai kyau yana da mahimmanci ga rasa mai. Wajibi ne ayi bacci na sulusin rana. Mutane da yawa suna kiba saboda ainihin dalilin da yasa basa samun isasshen bacci. Rashin bacci yana haifar da danniya, wanda shine mai kara kuzari ga tarin mai.
Kwarewa
Koyaushe bawa jikinka karfi. Idan kun kasance mafari, to baku buƙatar zama daidai da "tsohuwar-lokaci" na dakin motsa jiki, kuna ci gaba da horo har tsawon awanni 2. Baya ga tsananin ciwo mai tsoka da yawan aiki, ba za ku sami wani abu mai kyau ba. Don farawa, yana da ma'anar ziyartar "dakin motsa jiki" sau uku a mako. Bayan lokaci, zaka iya canzawa zuwa horo na yau da kullun.
Karin kumallo
Karin kumallo na da matukar amfani, musamman ga ‘yan wasa. Ta hanyar adana kayan abinci da abinci mai gina jiki da safe, kuna wadatar da kanku da tsokoki da abinci da kuzari na tsawon yini. Ana buƙatar karin kumallo musamman ga waɗanda ba za su iya ba ci nan da nan kafin horo na wasu awanni kuma galibi yana zuwa gidan motsa jiki cikin yunwa.
Lokaci bayan horo
Ko bayan kammala motsa jiki, jiki yana ci gaba da ƙona calories a rana mai zuwa.
Ingantaccen abinci mai kyau don sassaka jiki
Don tsokoki su fara ficewa, kuna buƙatar ci abinci na musamman, rage adadin adadin kuzari da ake sha yau da kullun. Ya kamata a fahimci cewa rage yawan abinci na iya kuma rage ƙwayar tsoka gaba ɗaya. Don hana wannan daga faruwa, kuna buƙatar rage yawan abincin kuzarin kuzari da mai, amma a lokaci guda ku ƙara yawan kuzarin gina jiki. Kusan yini guda, ya kamata ka ci kashi 15 cikin ɗari na mai, kashi 25-30 cikin ɗari na carbohydrates, kuma fiye da rabi, kusan kashi 60, ya zama mai wadatar furotin.
Ana yin hakan ne don karuwar adadin sunadarai ya hada da mai, wanda zai zama hanyar samun kuzari. In ba haka ba, za a lalata zaren tsoka saboda yawan adadin hormone cortisol, wanda ke cike asarar kuzari ta wannan hanyar.
Ya kamata a rage adadin carbohydrates domin jiki ya fara karbar kuzari daga wasu hanyoyin. Idan akwai yawancin carbohydrates a jiki, to ana samun babban kuzari daga garesu, amma idan babu wadataccen carbohydrates, to akwai neman wasu hanyoyi don samun kuzari, daga nan sai fara ƙona mai.
Motsa jiki
Duk wani motsa jiki don ƙirƙirar ma'anar tsoka yakamata ya fara da aikin motsa jiki wanda zai ɗauki aƙalla mintina 15. Don yin wannan, zaka iya yin guje guje ko yi aiki tare da igiyar tsalle. Ya kamata ku yi gumi sosai lokacin dumi, don haka kuzari. Motsa jiki na motsa jiki, ban da babban aikin kona kitse, yana karawa mutum karfin kuzari. Kuma wannan yana taimakawa don haɗa ƙwazo sosai a cikin wasannin motsa jiki.
Shindarussan da aka yi don surar kyawun jiki, wajibi ne a yi tare da ƙananan nauyi, amma yin yawa, game da 15-20, maimaitawa. Zai fi kyau a yi amfani da darussan da ke ware tsokokin mutum, ma’ana, haɗin gwiwa ɗaya. Babban fasalin su shine haɗin haɗin gwiwa ɗaya kawai ke cikinsu. Waɗannan sun haɗa da ƙwanƙun kafa, daidaita ƙafa, ƙuƙƙun biceps, da kusan dukkanin motsa jiki waɗanda ake yi a kan injuna na musamman.
Bugu da ƙari, don kula da ƙwayar tsoka, kar a manta game da motsa jiki na asali waɗanda ke ba da ƙwayar tsoka. A matsayin motsa jiki na asali, zaku iya amfani da: squats, bench press, deadlift.
