Motsa jiki na 'yan mata yayin lokacin bushewar jiki

Ba kamar maza ba, mata suna da ƙarancin mallakar ma'abota fice ko kuma aƙalla wasu manyan ƙarfin tsoka. Sabili da haka, yayin lokacin bushewar jiki, ana ba da shawarar yara mata su haɗa da motsa jiki na asali a cikin motsa jiki don kiyaye ƙarfin tsoka da ake buƙata.

Don kauce wa hare-hare na rashin ƙarfi da rauni yayin horo, zaku iya ɗaukar 15-20 ml na L-carnitine mintina 20 kafin. Wani tabbataccen ƙari da wannan magani shine ƙaruwar adadin adadin kuzari da aka ƙona yayin motsa jiki.

Don haka, bari muyi la'akari da wane motsa don bushe jiki ga thean mata zai fi tasiri da kuma yadda za'a aiwatar dasu daidai cikin tsarin horon ku. Cikakken bayanin dabarun aiwatar da kowane atisayen da ke ƙasa ana iya samun su a ɓangarorin motsa jiki.

Kayan Cardio

Horar da Cardio wani muhimmin bangare ne na tsarin bushewa. Gudun tafiya ko tafiya a kan mashin din motsa jiki, keke motsa jiki, ko tafiya akan stepper ko ellipse sune mafi kyawun motsa jiki na motsa jiki na 'yan mata. Kimanin kashe kuzarin kuzari yayin irin wannan lodi shine adadin kuzari 600-700 a kowace awa, wanda ke sauƙaƙa ƙirƙirar ƙarancin kalori da ake buƙata don rasa nauyi mai yawa.

Za a iya yin Cardio azaman motsa jiki na kaɗaitacce, ko kuma a haɗe shi tare da ƙarfin horo ta yin minti 30-60 na tafiya a kan kankara ko tsayayyar keke kafin ko bayan babban aikinku. Wannan zai shirya tsarin zuciya da jijiyoyin jijiyoyin-jijiyoyi don horo mai amfani kuma zai bunkasa ayyukan lipolysis sosai.

Muna ba da shawarar mai da hankali kan manyan abubuwan dangane da ƙona adadin kuzari. Tebur yana nuna bayanai na sa'a guda na horo.

Motsa jiki tare da ƙarin nauyi

Ayyukan motsa jiki da ake yi a cikin dakin motsa jiki ba su da mahimmanci ga 'yan mata yayin aiwatar da bushewar jiki. Ba kawai suna cinye adadin kuzari mai yawa ba (har zuwa adadin kuzari 450 a awa ɗaya), amma kuma suna taimakawa wajen kiyaye sautin tsoka. A ƙasa zamu kalli wasu ƙananan motsa jiki waɗanda zasu taimaka mana mu iya jimre wa ɗayan waɗannan ayyuka: ƙirƙirar ƙarancin kuzari kuma kada ku ɓata ƙwayar tsoka mai daraja.

Da farko, ya kamata ka fara aiwatar da wadannan atisayen ta hanyar amfani da ma'auni kadan, kuma saita ingantacciyar hanyar da za ta kare ka daga rauni, tuntuɓi malamin koyar da motsa jiki. Idan kana son samun ci gaba mai mahimmanci, ya kamata ayi horo na juriya a kai a kai - a kalla sau 2-3 a mako.

Motsa jiki don kafadu da makamai

Wadannan darussan suna da amfani ga kafadu da hannaye:

• Laga sandar don biceps,
• Dumbbell curls,
• Lilo dumbbells zuwa garesu
• Zaune dumbbell latsa.

Wadannan darussan zasuyi fasali irin na deltoids, biceps, da triceps ba tare da cika guiwar hannu da jijiyoyi ba.

Motsa jiki don kirji

Don tsokoki na kirji, gwada waɗannan masu zuwa:

• Bench latsa
• Dumbbell benci latsa
• Kiwo dumbbells kwance,
• Dips a kan sandunan da ba daidai ba

Dogaro da kusurwar karkarwar benci, girmamawar lodi kuma yana canzawa. Gwargwadon yadda aka karkata bencin, haka kuma sassan sama na tsokoki suke aiki, a benci a kwance bangaren kirjin ya fi loda, a kan benci tare da son zuciya mara kyau (juye) ƙananan ɓangaren kirjin suna aiki.

Baya motsa jiki

Baya motsa jiki:

• -Aura kan mashaya,
• Hyperextension,
• Takamaiman cirewa,
• Lankwasa kan layin barbell.

Wannan haɗin sandunan da suke tsaye da na kwance zasu ba ku damar yin aiki da dukkanin tsokoki na baya ba tare da ƙirƙirar nauyin da ba dole ba a kan kashin baya. Ci gaban tsokoki na baya zai bawa girlsan mata damar jaddada silhouette mai motsa jiki na rabin rabin jiki.

Darasi don rashi

Darasi don rashi:

• injin,
• karkatarwa a cikin daban-daban bambancin,
• daga kafafu a rataye,
• keke.

Ta hanyar ɗora nauyi a sama da ƙananan ɓangarorin tsoka na ciki, za ku yi saurin daidaita tsokoki na ciki, waɗanda a haɗe da madaidaicin ciki za su yi amfani sosai. Kar ka manta da yin motsa jiki, wannan kawai motsa jiki ne wanda zai iya ƙona kitse mai a jiki kuma ya rage kugu.

Motsa jiki don kafa da gindi

Wasanni masu zuwa sun dace da kafafu da gindi:

• squats,
• latsa kafa
• huhu tare da barbell ko dumbbells,
• Sha'awar Romania

Waɗannan su ne motsa jiki na yau da kullun waɗanda ke aiki da quadriceps, adductors, hamstrings, da glute, wanda zai kunna tsokoki na ƙananan rabin jiki, sautin, haske da bayyananniyar bayyanuwa.

Ayyukan motsa jiki

Yawancin ayyukan motsa jiki suna haɗuwa da abubuwa na aerobic da aikin anaerobic, wanda ke ba ku damar haɓaka yawan kuzari yayin motsa jiki (har zuwa adadin kuzari 800 a kowace awa), hanzarta kumburi, cika ɗaukacin manyan ƙungiyoyin tsoka da haɓaka aikin tsarin zuciya da jijiyoyin jini.

Ayyukan motsa jiki mafi yawan yan mata sune:

• Tsalle squats
• Tsalle kan akwatin
• Zama,
• Hawan igiya (motsa jiki mai cin kuzari sosai).

Gwaji, hada darussa daban-daban zuwa hadadden tsari guda daya, saita adadin hanyoyin, maimaitawa, zagaye ko lokaci don kammala hadadden, sauraren jikinku, sannan zaku iya gina ingantaccen tsarin horo wanda zaku iya cimma burin wasanni a mafi karancin lokaci.

Kalli bidiyon: Motsa jiki na mata a Ghana (Mayu 2025).