Babban burin rage nauyi, amma a lokaci guda ba yin babban ƙoƙari, mutane da yawa ne suka sanya shi. Irin waɗannan rukunan 'yan ƙasa ne waɗanda ke da ƙarin fam, amma ba su da isasshen lokaci ko kuma suna da wasu matsalolin lafiya, da ƙarancin lafiyar jiki, cewa an tsara shirin "Walking with Leslie Sanson".
Kowane mutum na iya yin atisaye ba tare da barin gida ba, kuma sakamakon, idan aka yi shi daidai, ba zai hana ku jira na dogon lokaci ba. Babban abu shine ga waɗanda ke rasa nauyi su zaɓi wa kansu takamaiman matakin darasin, mai yiwuwa ne ga ƙwarewar jikin mutum.
Brisk Walking tare da Leslie Sanson - Fasali
Leslie Sanson, wacce sananniyar malama ce a fannin motsa jiki, ta kirkiro wani shiri na musamman da zai ba wa mutum damar rage kiba, amma ba ya nuna duk wani kokarin titan. Azuzuwan suna dogara ne akan tafiya na yau da kullun, wanda ke canzawa tare da sauƙaƙe horo.
Irin wannan horon ya kasu kashi biyar, ya bambanta a:
- lokaci;
- matsaloli;
- yawan mitoci (ko mil) mutum yana buƙatar tafiya.
Brisk tafiya tare da Leslie Sanson yana da fasali da yawa, waɗanda sune na farko sune:
- Ikon horarwa a gida da kowane lokaci.
- Ba kwa buƙatar ƙarin kayan haɗi ko kayan wasanni.
- Kusan kowa yana da izinin yin aiki, ba tare da la'akari da shekaru ba, nasarorin wasanni da cututtukan da ke akwai.
Ana ba da shawarar tuntubar masana kafin fara irin wannan horo a gida, don kar cutar lafiyar ku.
1 mil tare da Leslie Sanson
Aikin Mile guda ɗaya tare da Leslie Sanson ya dace da dukkan mutane, gami da waɗanda suka:
- ba su da lafiyar jiki;
- kwanan nan an yi masa tiyata;
- murmurewa daga rauni ko rashin lafiya;
- tsufa;
- murmurewa bayan haihuwa.
Shirin "mil daya" ya dogara ne akan:
- Yin mafi sauƙin tafiya na mintina 20 - 21.
- Bukatar yin tafiya daidai mil guda.
Aikin motsa jiki wanda ke canza tafiya tare da motsa jiki na farko, misali:
- daga hannaye;
- juyawar jiki zuwa dama (hagu);
- m squats.
Irin wannan shirin baya ɗaukar nauyi da tsokoki da haɗin gwiwa kuma yana taimakawa jiki shirya don matakai na gaba na horo.
Ko da tare da kyakkyawar sifa ta jiki, ana bada shawarar farawa daga matakin farko.
Mil mil 2 tare da Leslie Sanson
Aikin motsa jiki na 2 Mile ya dogara ne akan buƙatar rufe nisan mil biyu.
Wannan shirin ya fi rikitarwa kuma ya ƙunshi:
Yin tafiya na mintina 33
Yin ayyuka masu sauki:
- lilo kafafu;
- squats zuwa layin gwiwa;
- huhu.
Matakai biyu na horo.
A farkon mintuna 15, mutum yana tafiya a matsakaiciyar hanya, sa'annan ya sauya zuwa tafiya mai ƙarfi, ana canzawa tare da motsa jiki don ƙafafu da ɓoye.
Mataki na biyu yana ba da izini:
- a cikin watanni 2 - 3, cire kilo 5 - 7;
- matse kugu;
- ƙarfafa tsokoki na kafafu;
- inganta ƙarfin jiki.
Ba za ku iya zuwa "mil 2" ba bayan matakin da ya gabata.
Mil mil 3 tare da Leslie Sanson
Tafiya "mil 3" ya fi wuya kuma ya ƙunshi:
- nasarar kammala shirye-shiryen farko guda biyu;
An ba da izinin ci gaba zuwa wannan motsa jiki lokacin da aka shawo kan matakai biyu da suka gabata, ba tare da gajiya da ciwon tsoka ba.
- rashin ƙwayoyin cuta da manyan matsalolin lafiya;
- motsa jiki.
Wannan aikin motsa jiki ya dogara ne akan:
- Yin tafiya nesa na mil uku.
- Yi tafiya na mintina 45.
- Load ban da ƙafafu akan hannaye, tsokar tsoka da kafaɗa.
Sauya tafiya da motsa jiki mai yawa, misali:
- saurin tsalle a wuri;
- zurfin huhu;
- matsakaicin yuwuwar sauyawar kafa;
- daga hannaye;
- karkata gaba da baya.
Motsa jiki yana ba ku damar ƙona adadin kuzari, zubar fam da ba dole ba, tare da ƙarfafa dukkan tsokoki da haɓaka ƙarfin jiki.
Mil mil 4 tare da Leslie Sanson
Mile 4 tare da motsa jiki na Leslie Sanson yana da kyau sosai kuma yana amfani da dukkan tsokoki.
Wannan darasin ya dogara ne akan:
- Yi tafiya cikin sauri na mintina 65.
- Matsakaicin matsakaici akan dukkan ƙungiyoyin tsoka.
Yin wasan motsa jiki, misali:
- alternating ƙanana da zurfin huhu;
- gudu a wurin;
- zurfin squats;
- saurin saurin lankwasawa da sauransu.
A wannan matakin, nan take mutum yana ƙona calories, kuma yana ƙarfafa dukkan ƙungiyoyin tsoka kuma yana haifar da kyakkyawar sauƙin jiki.
5 mil tare da Leslie Sanson
Motsa jiki na biyar shine matakin ƙarshe kuma mafi wahala.
Wannan darasin ya dogara ne akan:
- Gudun a cikin wuri na nisan mil biyar.
A mataki na biyar, kusan babu wata tafiya ta yau da kullun, mutum yana ci gaba da gudana a wurin, yayin motsa jiki.
- Tsawon lokacin darasin mintuna 70 ne.
Ana yin motsa jiki akan dukkan tsokoki, misali:
- daga kafa, lankwasa a gwiwa, zuwa ga kafada kishiyar;
- tsalle mai tsayi da yawa;
- lilo da sauransu.
Kuna iya ci gaba zuwa shirin ƙarshe lokacin da mutum:
- sauƙin jimre wa shirye-shiryen da suka gabata;
- ba shi da cututtuka na tsarin zuciya da jijiyoyin jini;
- iya tsayayya da horo mai tsanani ba tare da mummunan tasirin lafiya ba;
- an bambanta da babban ƙarfin jiki.
Idan baku da tabbacin cewa za'a koyar da darasi na ƙarshe tare da Leslie Sanson, to ana ba da izinin shiga cikin shirye-shirye masu sauƙi.
Bayani game da rasa nauyi
A wurina, Yin tafiya tare da Leslie Sanson shine mafi kyawun motsa jiki wanda ke taimakawa cire bangarorin da fam marasa buƙata, ba tare da motsa jiki da gajiya da jujjuyawar dumbbells ba. Bayan zaman farko na farko, ƙafafuna sun gaji sosai, kuma da safe na ji ciwon tsoka a cikin ƙafafuna.
Bayan tafiya ta 4 - 5, babu walwala, Na ji wani babban ƙarfi da kuzari mai kyau. Tsawon wata daya da rabi na irin wannan atisayen, ya ɗauke ni kilo 5.5, kuma ba kawai nauyi ya ragu ba, amma adadi ya sami cikakkun masu lankwasa.
Elena, 34, Moscow
Saboda dalilai na kiwon lafiya, yin iyo, dagawa, da kuma motsa jiki da yawa a hannu da baya duk sun zama nakasu a gareni. Yin tafiya tare da Leslie Sanson babbar dama ce ta yin wasanni, amma a lokaci guda ba tare da cutar da lafiyar ku ba. Bugu da ƙari, waɗannan horarwa suna faruwa a cikin numfashi ɗaya, suna taimakawa wajen kawar da duk mummunan tunani daga kanku, kuma mafi mahimmanci, ba su ba ku damar samun ƙarin fam.
Nina, 52, Novokuznetsk
Na yi tafiya tare da Leslie Sanson tsawon watanni bakwai. Har yanzu ina mataki na biyu, amma ba ni da burin kaiwa matakin karshe. Motsa jiki na biyu ya gajiyar da ni, ba shi da wahala, ana bayar da shi cikin sauƙi kuma yana ƙona calories sosai. Na yi nasarar rasa kilogram hudu, na shirya kawar da wani kilo takwas.
Irina, 31, St. Petersburg
Lokacin da na fara gwada shirin tare da Leslie Sanson, nayi mamakin sauƙin wannan motsa jiki. Na wuce cikin numfashi ɗaya, da safe tsokaina ma ba su ji ciwo ba. Na tafi mataki na biyu da sauri kuma bayan 'yan makonni na fara zuwa "mil 3 tare da Leslie Sanson". Anan na ji me zurfin tafiya yake.
Na yi matukar gajiya, tsokoki na sun tsuke, zufa ta zubo a rafi. Koyaya, sha'awar cire mummunan ɓangarorin su kuma kawar da kilo 10 - 15 bai ba da darasi ba. Sakamakon haka, a ƙarshen wata na biyu "mil 3" aka fara ba ni sauƙi, kilogram ɗin ya fara tafiya a gaban idanunmu.
Na yanke shawarar fara matakin farko tare da Leslie Sanson, amma bayan minti 5-6 na aiki sai na ga cewa ban shirya ba. Horon ya kasance mafi wuya, nan take na gaji kuma ba zan iya ɗaga ƙafafuna ba.
Anastasia, shekaru 29, Moscow
Na ji game da tafiya tare da Leslie Sanson, kuma jita-jita ta same ni daban. Wasu mutane sun yi korafin cewa babu wani sakamako, wasu sun sami nasarar cire kilo 15 ko fiye. Na fara yin atisaye daidai da dukkan ka'idoji, da farko na fara horo ne a kan "mil daya", mako guda daga baya na koma mataki na biyu, wata daya daga baya na fara na uku.
Na ƙware a shiri na uku ne kawai bayan watanni 4, kafin hakan an ba shi cikin wahala, kuma wasu motsa jiki ba su aiki kwata-kwata. Ina shirya kaina don matakin ƙarshe na hankali da jiki, amma har yanzu ba zan iya jurewa da shi ba. Numfashi da sauri ya rikice, zuciya ta fara bugawa da karfi, har ma yana rage tsokar kafafu. Gabaɗaya, tuni na sami sakamako mai ban mamaki, na rasa kilo 9. Ban sani ba idan zan mallaki "mil 5", amma zan ci gaba da horo tabbas.
Julia, 'yar shekaru 40, Syktyvkar
Yin tafiya tare da Leslie Sanson babbar dama ce ta rage kiba da matse dukkan kungiyoyin tsoka yayin motsa jiki a gida. An tsara shirin don matakai daban-daban na ƙoshin lafiya da juriya, kuma mafi mahimmanci, yana ba da kyakkyawan sakamako.
Blitz - tukwici:
- Tabbatar fara farawa daga matakin farko kuma ba fara sabon shiri ba, tsallake kowane mataki;
- idan ya zama da wahala yayin motsa jiki, numfashi ya rikice kuma bugun jini ya hanzarta, to ya kamata a kammala horo;
- yana da mahimmanci a gwada maimaita dukkan atisayen bayan mai horarwa, kuma bai kamata ku ƙara ko cire abubuwa daga shirin ba.
