Motar Rasa Tazara

Salon rayuwa mai kyau ya zama ainihin haƙiƙa a cikin 'yan shekarun nan. Sashin sa shine mafi “mara kitse” a jiki wanda yake dauke da daskararrun tsokoki. Ana iya samun wannan ta hanyar haɗuwa da ƙwarewar horo da ingantaccen abinci mai gina jiki.

Akwai bayanai da yawa game da kayan abinci na musamman don bushewa da rasa nauyi akan gidan yanar gizon mu. Amma a yau zamuyi la'akari da ɗayan zaɓuɓɓuka don horo "ƙona mai" daki-daki. Wannan zaman horo ne na tazara don ƙona kitse. Menene wannan dabarar da yadda ake aiwatar da ita, karanta ƙasa.

Yadda horo yake aiki

Me yasa kalmar "kona mai" a alamun ambato? Don dalili mai sauki wanda za a iya kiran horon tazara na ragin nauyi, kamar kowane irin horo, ana iya kiran shi mai mai mai sharadi kawai.

Horar da ƙarfi, koda kuwa don “taimako” ne, ba ya ƙona kitse da kansa. Hakanan mahimmancin horon tazara shima ya ɗan bambanta - babban abin anan shine hanzarin tafiyar da rayuwa, wanda zai haɓaka amfani da kalori cikin yini. Kai tsaye mai ƙona mai yiwuwa ne a ƙarƙashin wasu yanayi yayin ƙananan zuciya na dogon lokaci, amma tsarin ragin nauyi zai dogara har yanzu a kan abincin, domin idan ka ci abinci mai zaki a duk rana bayan horo, nauyi kawai za ka samu.

Don haka ka tuna - wasan motsa jiki shi kaɗai bai isa ya rage kiba ba, koda kuwa suna da tasiri sosai. Hakanan kuna buƙatar saka idanu akan abincinku.

Irƙirar ƙarancin kalori

Bari muyi la’akari da wasu ka’idoji na kawar da yawan kitsen mai mai subcutaneous.

Don rasa nauyi, ban da horo mai ƙarfi, kuna buƙatar ƙirƙirar ƙarancin kalori. A sauƙaƙe, kuna buƙatar cinye karancin adadin kuzari fiye da yadda kuke ciyarwa a rana. Ba tare da wannan yanayin ba, duk ƙarin tattaunawar ba ta da ma'ana. Gaira ya zama bai fi 20% na al'ada ba. Idan kuka cinye ƙasa, sakamakon zai zama akasin haka.

Zai zama alama, menene alaƙar horo da shi? A sauƙaƙe za ku iya rage ƙasa, ku kula da gaira kuma ku rage nauyi. Amma bari mu bi dukkan ƙa'idodin a cikin matakai.

Don haka, abu na farko da zai rage kiba shine ƙirƙirar karancin kalori. Amma yana da kyau a tuna cewa jikinmu yana karɓar kuzarin da ya ɓace daga tushe biyu: daga ajiyarmu da kuma tsokoki. Idan ba muyi amfani da tsokoki sosai ba, ma'ana, muna horo, to shine ƙwayar tsoka wanda za'a fara amfani dashi don rufe buƙatun kuzari.

Hakanan, kamar yadda aka riga aka ambata, horarwar tazara tana hanzarta narkewar jiki, wanda ke haifar da ƙara yawan adadin kuzari da jiki. Matsakaicin ku na iya girma, alal misali, daga 1600 zuwa 1800-1900 kcal a kowace rana, wanda zai ba ku damar cin abinci da yawa ba yunwa ba. Kuma horar da kansa yana buƙatar wasu farashin makamashi.

Abin da ya sa ke nan - kyakkyawar tasiri kan amfani da kuzari da amfani da kalori, da kiyaye tsokoki yayin rasa nauyi - muna buƙatar horo ban da ingantaccen abinci.

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Horon Androgen

Ana ƙona kona ta hanyar homonin damuwa kamar adrenaline da norepinephrine. Amma tasirin sauran kwayoyin hormones shima yana da mahimmanci. Misali, cortisol na iya farfasa tsokoki kuma, akasin haka, inganta adana mai.

Kuma haɓakar haɓakar girma da testosterone a lokacin hasara mai nauyi suna aiki ta irin wannan hanyar da ƙwayar tsoka ba ta lalacewa. Wannan yana nufin cewa dole ne mu tabbatar cewa sun fi yawa a cikin yanayin haɓakarmu. Administrationara yawan ƙwayoyi ba shine mafi kyawun ra'ayin mai son ba; yana da kyau a bar shi ga ƙwararrun athletesan wasa. Kuma wannan shine dalilin da yasa yan koyo suke bukatar horo. Sakamakon martani ne ga horo cewa jikin mutum yana sakin asrogens da haɓakar girma wanda muke buƙata sosai. Bincike ya nuna cewa horarwar tazara yana nuna alamun ƙaruwa a matakan testosterone.

Jigon motsawar asara mai nauyi

Akwai ladabi na horo da yawa don “ƙona kitse” Horon tazara shine mafi kyau don wannan dalili. Menene ainihin sa? Akalla an zabi motsa jiki guda biyu: ana yin daya daga cikinsu ta hanyar fashewa, tare da saurin gudu da karfi na wani karamin lokaci (10-120 sec). Masu farawa ya kamata su fara da mafi ƙarancin sakan 10-15 na babban ƙarfi.

Na biyu ana yin sa ne ba tare da hutawa ba bayan motsa jiki na farko, amma a cikin salon aerobic - a ƙananan hanzari tare da matsakaici ko ƙananan ƙarfi. An yi amfani da motsa jiki na biyu azaman wani lokacin hutawa kuma ya kamata ya daɗe fiye da lokacin farko. Don mai farawa - sau 3-5. Athleteswararrun athletesan wasa za su iya cimma lokaci ɗaya na ƙarfi da ƙarancin ƙarfi.

A haƙiƙa, horo yana ƙunshe da wasu lokutan "abubuwa masu fashewa" da lokutan hutu. Zai iya kasancewa 5-15 irin waɗannan hawan keke gaba ɗaya ba tare da hutawa tsakanin su ba. Jimlar lokacin motsa jiki shine minti 10-30.

Misalan ɓangaren ƙarfi mai ƙarfi sune: gudu a iyakar ko kusa-iyakantacciyar gudu, igiyar tsalle a tsaka-tsaka, saurin tafiya akan babur mai tsayayyiya, game da ƙarfin horo, yin atisaye tare da iyakar ƙarfi. Partangaren ƙananan ƙarfi: yin jogging, tafiya, hawa hawa hawa a kan keke mara motsi, kuma game da ƙarfi - shakatawa kawai, lokacin da zaku iya zagaya zauren, dawo da bugun zuciyar ku.

Af, game da bugun jini. Horon tazara ya fi kyau tare da saka idanu a cikin zuciya. Babban bugun jini ya zama tsakanin 80-95% na iyakar. Amma a lokaci guda, ba za ku iya aiwatar da duk wannan ɓangaren tare da bugun zuciya na 95% - yana da kyau a rage kaya. 95% shine iyakar iyaka, wanda kawai wani lokacin za'a iya kaiwa. Don masu farawa, 80-85% sun isa. Partangaren ƙananan ƙarfi yana gudana a cikin kewayon 40-60% na iyakar.

Nau'o'in motsa jiki masu ƙona kitse

Mafi yawancin lokuta, ana fahimtar horo na tazarar ƙona mai azaman cardio na tazara. Gudun, igiyar tsalle, tsalle a wuri, ninkaya, keke mai tsayayyiya, keke, ellipsoid, na'urar tuki, da sauransu duk suna da kyau don cin nasarar asarar nauyi. Kar ka manta kawai horon tazara ya haɗa da nau'ikan nau'ikan nau'ikan 2 - mai nauyi da haske. Hakanan yana da kyau a ƙara trainingan classican classicarfin horo na musamman don tsokoki su daina "ruɓuwa" a cikin gazawar kalori. Wannan yana da mahimmanci musamman ga waɗanda suka riga sun sami ƙwayar tsoka mai kyau. Ga masu farawa, ya halatta a yi amfani da tazarar zuciya kawai don rage nauyi, sannan kuma yin nauyi tare da taimakon motsa jiki na gargajiya.

Ana amfani da horo na tazara mara ƙarfi sau da yawa, mafi yawanci daga girlsan mata da masu farawa - sun fi dacewa da su. Ko kuma tare da sanya wasu kaya cikin gogaggun 'yan wasa.

Gaba, bari mu kalli manyan nau'ikan horo na tazara don ragin nauyi.

Motsa jiki na motsa jiki

Zaɓin "tazara" mafi sauƙi da zaku iya yi a filin wasa shine abin da aka sani da Matsakaicin Fatone Kokarin Gudun Aiki. Kuna dumama, yi dan madaidaiciyar kayan aiki na jijiyar-jijiya. Bayan haka, gudanar da wani ɗan tazara, yana sauya saurin 10-30-dakika tare da tazarar lokacin gudu. Tare da wannan zaɓin, yana da mahimmanci a tuna cewa lokacin yin shuru bai kamata ya zama mai wuce gona da iri ba - bai wuce minti 2-3 ba. Duk ya dogara da matakin horonku.

Idan baku da komai don kiyaye lokacin, to akwai hanya mafi sauki - yi tazara daidai da nisa. Misali, kuna da filin wasa mai faɗin mita 400 na gargajiya. Kuna buƙatar gudanar da madaidaiciyar sashi (kimanin mita 100) a iyakar, sannan kuma kuyi tafiya biyun da kuma madaidaiciya ta biyu, kuna mai da numfashinku. Bayan lokaci, zaka iya haɓaka saurin tafiyarka.

Idan babu filin wasa kusa da gidan ko kuma ba kwa son yin gudu a cikin buɗaɗɗun wurare, to wannan ma ba matsala bane. Ana iya yin motsa jiki iri ɗaya a cikin dakin motsa jiki a kan na'urar motsa jiki. Ya isa kawai don daidaita saurin sa da hawa hawa a tazara.

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Motsa jiki na motsa jiki

Ana iya ba wa masu aikin motsa jiki shawarar sauya wasu abubuwa "masu fashewa" da / ko turawa tare da ma'aunin awo.

Zai iya yin kama da wannan: a cikin sakan 10-20, an gama matsakaicin adadin masu jan hankali tare da auduga, tsalle daga mashaya, dan wasan ya sauya zuwa masu tsugunne ba tare da nauyi ba, yana aiwatar da su gwargwadon hali, a hankali na dakika 30-60. Bayan zangon ƙarshe, ana ɗaukar mahimmancin kwance kuma ana yin matsakaicin adadin turawa a cikin sakan 10-20. Nan gaba sun sake dawowa squats, bi-bi-bi da bi. Sabili da haka 5-10 hawan keke. Aiki mai motsi kamar katako ma ya dace a matsayin lokacin "hutu".

Kyakkyawan zaɓi don 'yan dambe shine sauya madaidaicin igiya mai tsalle tare da lokutan tsalle tsalle na akalla minti 10.

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Tabata Protocol

Hakanan shirin horo na tazara don ragin nauyi zai iya kasancewa bisa abin da ake kira "yarjejeniyar Tabata". An lakafta shi ne bayan marubucin - masanin kimiyyar Jafananci Izumi Tabata.

Da farko anyi amfani da tsarin ne wajen horar da masu skaters. Wannan nau'i ne na motsa jiki mai tsananin gaske. Ma'anarta shine madadin motsa jiki a tsayi na dakika 20 (wanda kuke buƙatar kammala game da maimaita 30) tare da tazarar hutu na 10. Bayan hutawa, aiki mai mahimmanci ya sake faruwa, sannan a huta - da dai sauransu Kuma don haka har tsawon minti 4. Wannan yana biye da gajeren hutu da sabon yanki na mintina 4.

Kuna iya yin motsi ɗaya, kuna iya sauya 2 ko fiye motsa jiki, zaku iya yin sabo kowane lokaci. Don masu farawa, motsa jiki masu nauyi sun dace - burpees, turawa, squats, squats tare da tsallewa, jawowa, sanduna masu layi daya. Athleteswararrun 'yan wasa na iya zaɓar atisaye tare da ƙarin nauyi. Yanayin zaɓuɓɓuka masu sauƙi ne: amfani da babban rukuni na tsoka da ikon yin motsa jiki cikin sauri.

Motsa jiki tare da kayan aikin zuciya

Idan kun saba yin aikin motsa jiki kawai, yi amfani da injunan da ake dasu a wurin, kamar su keke da ellipsoid, don horo na cardio na tazara.

Horon tazara tare da injin asara mai nauyi yana da tasiri sosai. Misalin irin wannan motsa jiki: minti 5 na dumi, ya kai 50-60% na kaya daga matsakaicin bugun zuciya. Sannan madadin minti 2 na aiki 50-60% na matsakaici da minti 1 na aiki 80-85%. Yi aiki na mintuna 20-30, kuma a ƙarshen yin mintina 5 a hankali a sannu a hankali.

Nasihu don shirya horo

Don samun matsakaicin sakamako daga horo na tazara (dangane da ƙona mai), dole ne ku bi waɗannan ƙa'idodi masu zuwa don tsara aikin horo:

• Yana da amfani don ɗaukar hidimar BCAA amino acid nan da nan kafin da bayan horo.
• Kafin motsawa zuwa babban ɓangaren - kai tsaye zuwa tazara - kana buƙatar dumi sosai, yi ɗumi-ɗumi na jiki duka da 1-2 saitin waɗancan darussan waɗanda kake shirin gina horo. A dabi'a, a ma'aunin da aka auna kuma tare da nauyi mai sauƙi.
• Yi sanyi don minti 5-10 bayan horo. Kuna iya haɓaka shi da miƙawa.
• Idan kuna amfani da tsaka-tsakin gudu, maye gurbin daidaitaccen ƙananan ƙarfin ku tare da shi. A lokaci guda, gudanar da horo kuma tare da fuskantarwa mai karfi (a dabi'ance, a ranakun da ba gudu kake ba). Effectarin tasirin wannan tsarin a cikin asarar mai zai zama mafi mahimmanci.

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Shirye-shiryen Motsa Jiki na Gida

Mun riga mun rubuta a sama game da yadda za'a tsara yadda ake tafiyar da horo. Yanzu bari mu gano yadda zaku iya yin horo ba tare da barin gidan ku ba kuma ba tare da amfani da ƙarin kayan aiki ba.

Aikin Gidan Gida:

Wajibi ne a yi motsi 15-20 na tsugunno da tafiya. Hakanan zaka iya maye gurbin motsa jiki. Misali, tare da sau 3 a mako, kuna yin squats a ranar farko, tura-fadi-hannu a rana ta biyu, da burpees na uku.

Shirin Gym na Tazara

Duk da yake a cikin dakin motsa jiki, zai zama wauta idan ba a yi amfani da babban makami a cikin yaƙin don tsokoki masu inganci ba - ƙyalli da dumbbells. Nauyin nauyi ne kyauta wanda zai iya haifar da matsakaicin nauyin tsokoki.

Taron motsa jiki na tazara na iya zama kamar haka:

Hankali: Ba a tsara wannan shirin don mai farawa ba, ana buƙatar ƙwarewa a cikin ƙarfin horo da ƙwarewa a cikin fasaha daidai.

Lokacin tare da numfashi yana da matukar mahimmanci: a duk tsawon shirin, ba zaku iya riƙe numfashin ku da damuwa ba. Kuna numfasawa a lokacin hutu, kuma kuyi numfashi tare da ƙoƙari.

Exercisearfi da shirin motsa jiki na motsa jiki

Haɗin haɗin zuciya da ƙarfin tazara a cikin dakin motsa jiki na iya zama kamar haka:

Kowane irin horo na tazara da kuka zaba, idan kun bi tsarin mulki da abinci, tabbas zai kawo muku sakamako mai kyau cikin ƙona kitse mai subcutaneous.

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