Ana son 'yan mata ba don kyan surar su ba, sai don kwarjinin su na dabi'a, yanayin barkwanci, halayya da sauran halayen su. Koyaya, kuna so ku zama marasa ƙarfi a cikin komai, kuma ƙarancin ma'ana ko ma'ana ta biyar da zata iya zama cikas ga kammala.
Masu wannan matsalar galibi suna sanin daidai ko a hankali suna tsammani game da dalili - tsokoki marasa horo, ƙaddarar halittar jini, ko kuma sirara mai siffa. Amma wani lokacin dalili ba ya ta'allaka da ƙwayar tsoka, amma a cikin yanayi mara kyau ko rashin abinci mai gina jiki.
Dalilin 1. Kuna da ƙananan adadin kuzari
Dole ne abinci ya kasance mai ƙimar kuzari - in ba haka ba jiki ba shi da inda zai ɗauki ƙarfin ci gaban tsokoki, gami da gindi. Ba koyaushe bane girlsan matan da suke cin abinci suke fahimta a fili cewa abubuwa suna tafiya a hankali kuma tabbas suna tafiya zuwa rashin abinci.
Hakanan, yan mata da yawa suna so su rasa nauyi lokaci guda kuma suna ɗaga buta, wanda ba zai yuwu ba bisa ƙa'ida - bayan haka, kuna buƙatar guguwar calorie don rasa nauyi, da ragi don haɓakar tsoka. Wannan shine dalilin da ya sa kuna buƙatar ko dai ku ƙona kitse da farko, sannan ku sami ƙarfin tsoka, ko kuma, idan ba ku da matsaloli game da kiba, kuyi lissafin adadin kuzari don saitin nasara.
Calories sun fito ne daga abinci, kuma jiki baya kashe su akan kayan gini, amma kuma kan numfashi, bugun zuciya, da narkewa. Sabili da haka, babban mutum yana buƙatar aƙalla 1500 kcal kowace rana kawai don kiyaye nauyin yanzu. Don ci gaban tsoka - har ma da ƙari. Lokacin da aka saukar da wannan sandar, jiki zai fara narke tsoka da farko, sannan kuma yana da kitse kadan. Saboda wannan, firist ɗin na iya faɗuwa ko ma ya zama abin ƙyama, saboda tsokoki a ƙarƙashinsa za su rasa ƙarfi, kuma fatar ba ta san yadda za a matse da sauri ba.
Kar ka manta game da amfani da tsarkakakken ruwa - babban mutum yana buƙatar kimanin miliyan 33 a kowace kilogiram na nauyin jiki kowace rana.
Fita: kara yawan shan kayan kwalliyar yau da kullun. Yana da mahimmanci ba kawai don haɓaka yawan adadin kuzari ba, amma kuma don kiyaye daidaitattun BJU. Tabbas, yana da kyau a tuntuɓi ƙwararren masanin (masanin abinci mai gina jiki ko mai koyar da kansa) don daidaitaccen abincin abincin.
Dalilin 2. Kar a ji tsokar da ake niyya
Don tayar da jakin ku, da farko kuna buƙatar jin tsoka mai aiki. Idan ana yin motsa jiki ta hanyar inji ko kuma ba daidai ba, to maimakon wurin da ake so, akwai haɗarin haɗari na bugun ƙafafunku ko kuma ƙarawa kwata-kwata cikin girma. Duk wani motsa jiki dole ne ayi shi tare da inganci mai kyau, yana tunanin ma'anar sa da kuma ƙungiyoyin tsoka masu aiki. Zai fi kyau ayi atisaye 2-3 yadda yakamata fiye da yin komai cikin sauri kuma ko yaya.
Fita: a farkon fara horo, kuna buƙatar cire haɗin daga tunani na waje kuma ku mai da hankali kan ayyukan, yin kwangila ko ɓarna tsoka cikin lokaci tare da aikin. Babu wani hali da yakamata kayi magana da wani kuma kar a shagaltar da kai yayin aiwatar da dabarar.
© Makatserchyk - stock.adobe.com
Dalilin 3. Babu daidaiton BJU
BJU sunadarai ne (kayan abu), kitse (suna ba da ƙoshin lafiya, taimakawa bitamin don sha, ana buƙata don haɗin yawancin hormones) da kuma carbohydrates (magina). Rashin carbohydrates na iya haifar da lalacewar tsoka, saboda haka kar ku ci furotin shi kaɗai ku manta da komai. Don lissafin adadin abubuwan da ake buƙata, ana buƙatar cinyewa kowace rana don kowane kilogiram na jiki:
- 3-5 gr. carbohydrates (tare da nauyin kilogiram 50, ya zama dole aƙalla aƙalla gram 150 na hadadden carbohydrates a kowace rana);
- 2 gr. furotin (kilogiram 50 aƙalla gram 100 a rana);
- 1-1.5 gr. mai (kilogiram 50 - aƙalla gram 50 kowace rana).
Fita: don haɓaka tsokoki na gluteal, ya kamata a kiyaye daidaiton BJU na sama. Kafin horo (awa 1.5-2), yana da kyau a ci hadadden carbohydrates - buckwheat, shinkafa, oatmeal, taliya, da furotin - kaza, nama, kifi, cuku, gida. Haka yake bayan horo. Kuma wasu karin waɗannan dabaru a rana. Daga cikin mai, kuna buƙatar haɗawa a cikin ƙwayoyi na abinci, man flaxseed ko man kifi.
© Alexander Raths - stock.adobe.com
Dalili 4. Babu cikakken isasshen hutu
Ci gaban kowane tsoka, gami da ƙwayar tsoka, baya faruwa yayin horo, amma bayansa. Idan kuna motsa jiki koyaushe a cikin dakin motsa jiki ko yin atisayen cikin kwazo a gida, tsokar da ake so ba zata girma ba. Yana da mahimmanci a ba da lokaci don murmurewa.
Fita: yana da daraja cikakken kuma don hutawa tsakanin motsa jiki. Ba kwa buƙatar horar da fiye da sau 2-3 a mako. A lokaci guda, yana da daraja a lura da yanayin motsin zuciyar ku - tare da halaye masu kyau da rashi damuwa, lokutan ɓacin rai, sakamakon zai bayyana da sauri.
Dalilin 5. Barci mai kyau
Sau da yawa ba a la'akari da mahimmancin bacci, amma rashin barci da wasu rikice-rikice suna ɓata yanayi, rage aikin, kuma suna sa ranar ta zama marar farin ciki. Ina so in ba da komai, in ɓoye a cikin duhu kuma in yi barci mai kyau. Babu ƙarfi da sha'awar horo. Sake dawo da tsoka ya ta'azzara, har zuwa rashin cikakken ci gaba.
Fita: barci a kalla 8 hours. Idan kun tashi da ƙarfe shida na safe, to da yamma kuna buƙatar zuwa barci goma, ba daga baya. Barci kafin tsakar rana a ƙarshen mako ba yana nufin hutawa mai inganci ba, bayan haka zaku iya jin damuwa gaba ɗaya. Yana da kyau a kiyaye zuwa hawan da aka saba, a sauya shi a ƙarshen mako ba fiye da awanni 2 ba.
Tatyana - stock.adobe.com
Dalilin 6. Kaddara dabi’ar halitta
Duk wani abu da aka gada, har da surar gindi ko ci gaban tsoka gaba ɗaya. Ga ɗayan yarinya, tare da ƙaramin ƙoƙari na saka hannun jari, butt ɗin ya zama abin alfahari, yayin da ɗayan zai yi ƙarin motsa jiki ba tare da sakamako kaɗan ba.
Fita: idan da gaske akwai yiwuwar kwayoyin halitta zuwa diddigen lebur, ya kamata ka gaya wa kanka: "Zan iya ɓata bayanan halittar tawa, amma zan iya inganta." Wajibi ne a yi aiki don kyautatawa, koda kuwa wannan aikin zai kasance mai rauni da wahala. Yi farin ciki da kowane ci gaba, har ma da wayo. Rage yawan motsa jiki na motsa jiki - galibi suna haifar da jinkirin saurin tsoka.
Dalilin 7. Shirye-shiryen horarwa koyaushe
Sau da yawa, bayan watanni biyu ko uku na horo, kuna son ganin sakamakon, kuma rashin sa yana da ban tsoro. Akwai atisaye da yawa don tsokoki na gluteal:
- Squididdigar zurfafawa (a ƙasa da layi ɗaya, koyaushe tare da baya, nazarin hankali game da tsokoki), gami da Smith.
Ital Vitaly Sova - stock.adobe.com
- Hutun huhu tare da dumbbells ko tare da ƙwanƙwasa a kan kafadu, matakan ya kamata su zama masu fadi.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Glute swings (baya da gefe) tare da ba tare da injin toshewa ba.
Y egyjanek - stock.adobe.com
Studio Afirka Studio - stock.adobe.com
- Romania Dumbbell Deadlift da Barbell Bends.
- Tura sandar da kwatangwalo ("gluteal bridge").
Production Production na ANR - stock.adobe.com
Fita: tsokar gluteus babba ce, kuma yana ɗaukar ƙarin lokaci don yin kwalliya, daga watanni shida ko fiye, komai na mutum ne. Ayyukan motsa jiki da yawa zasu taimaka matso kusa da sakamakon da ake so. Ma'anar ba wai ta fi dadi ba (kodayake wannan ma ƙari ne), amma a cikin jikin mutum ana amfani da shi ne don motsa jiki.
Dalilin 8. Babu ci gaba a cikin nauyi ko zaɓi mara kyau na motsa jiki
Jiki a hankali yakan saba da kayan, sannan ci gaban tsoka ya tsaya. Kuna buƙatar ƙara nauyin da aka yi amfani da shi a hankali, amma a hankali. Bai kamata kai tsaye fara da babba ba, yana cike da matsaloli tare da haɗin gwiwa da ƙananan baya, musamman idan ana yin motsa jiki ba daidai ba.
Wata matsala mai yuwuwa ita ce amfani da yawa na jujjuyawar ƙafafun mara nauyi, ana yin su a cikin adadi mai yawa na maimaitawa, ko squats da sauran motsa jiki tare da ƙwanƙwasa dumbbells, amma a lokaci guda tare da nauyi mai nauyi.
Babban abin da ke motsa jiki don ci gaban tsoka babban nauyi ne, bai kamata ka yi imani da shirye-shirye daban-daban kamar “yadda ake bugun gindi a cikin makonni 4 ba”, inda ake gabatar da motsa jiki kawai a ƙasa kuma ba tare da ƙarin nauyi ba (ko matsakaici tare da mai roba) Wannan talla ne kawai, sakamakon irin wannan shirin na iya samun kwayar halitta kawai. Glute girma yana buƙatar aiki tuƙuru da ci gaba koyaushe a cikin ma'aunin aiki. A dabi'ance, ba zaku hanzarta tsugunawa tare da barbell na kilogiram 50 ba, amma kuna buƙatar yin ƙoƙari don wannan, kuma bayan watanni 6-9 wannan sakamako ne mai nasara gaba ɗaya. Matsakaicin madaidaicin matsakaici don saita shine 8-15.
Fita: a hankali ƙara nauyi, yayin da ba fasa dabarun motsa jiki ba. Kada ku yi amfani da inji ko aiki mara nauyi a wurin matsakaiciyar ƙararrawa ko motsa jiki.
Kammalawa
Akwai dalilai da yawa da yasa gindi baya girma, amma komai za'a iya gyara ko gyara. Abu mafi mahimmanci shine gyara kai tsaye. A cikin dakin motsa jiki, ba kwa buƙatar ku ciyar da sa'o'i ɗaya ko fiye da gajiya, amma ku saurari aikin da zai amfane ku. Ta hanyar wasanni, jiki yana warkewa kuma jiki yana ɗaukar fasalin da ake so. Kuna ƙirƙirar kanku yanzu, kuma yana da kyau ku sami wahayi don taimakawa. Bayan wannan, ya cancanci cin abinci tare da ci - jiki ya cancanci cikakken abinci mai ƙoshin lafiya kuma yana buƙatarsa.
