Horarwar Abs wani bangare ne na kowane horo na wasanni. Yana da wuya a yi tunanin ƙwararren ɗan wasa wanda ba zai kula da wannan rukunin tsoka ba. Ba lallai bane ku gaji da kanku tare da yawan motsa jiki a cikin dakin motsa jiki don samun ɓacin ranku. Abu ne mai yuwuwa don ƙirƙirar kyawawan cubes akan ciki a gida. Don wannan, kawai sha'awar ku da ƙananan kayan aiki kamar sandar kwance da dumbbells sun isa. Ari da ƙwarewar motsa jiki na motsa jiki a gida.
Amma ka tuna cewa gina ɓacin ranka rabin yakin ne. Don ba wa hutu sauƙi, kuna buƙatar rage cin abinci mai ƙananan kalori don kawar da ƙimar mai mai ƙarancin mai. Idan kuna da nama mai kiba mai yawa a ciki da kugu, ba za a sami cubes ba, koda kuwa kuna horar da mararsa sau biyar a rana. A gani, tsokokin ciki suna zama fitattu yayin da yawan ƙitson jiki ya faɗi ƙasa da 10-12%. Idan akwai karin kitse a jiki, tsokoki na ciki za su yi ƙarfi, amma ba zai yi aiki ba don samun wasan motsa jiki da kyan gani.
A cikin wannan labarin, za mu nuna muku yadda za a horar da rashi ga maza da mata a gida kuma wane atisaye ne mafi kyau ga wannan.
Nasihu don yin motsa jiki a gida
Abun shine mai daidaitawa a cikin dukkanin motsi na asali, kuma idan sun kasance mahaɗin ku mai rauni, to, tsattsauran ra'ayi ko nauyi mai nauyi ba zai taɓa ku ba.
Darasi don latsa:
- inganta aikin gabobin ciki;
- daidaita tsarin narkewa;
- yana tasiri tasirin aikin tsarin haihuwa.
Bangaren waje ba shi da mahimmanci: ciki mai kwalliya alama ce ta duniya game da halayenku game da jikinku. Hakanan yana kara kyau a idanun sabanin jinsi.
Abu ne mai sauƙi a mai da hankali kan tsokoki na ciki a cikin shirinku na horo. Ya isa sau biyu kawai a mako don yin hadaddun motsa jiki na 2-4 a ƙarshen horar da sauran sassan jiki. Idan ka ci kuma ka motsa jiki yadda ya kamata, ci gaba zai biyo baya kai tsaye. Idan wannan bai faru ba, akwai dalilai guda biyu: jinkirin ƙona ƙwayar nama (ko rashi) da ƙarancin nauyin nauyi (ko tsarin horo ba daidai ba gaba ɗaya).
Mitar horo da girma
Tambaya mafi yawan lokuta da masu horar da motsa jiki ke ji ita ce: Sau nawa aikin abs yake? Amsar mai sauki ce. 'Yan jarida iri ɗaya ne na ƙungiyar tsoka kamar sauran mutane. Sau nawa a sati kuke horarwa, misali, ƙafafunku? Tare da horo mai yawa, tsokoki ba su da lokacin dawowa, wanda ke lalata sakamako.
Kusan koyaushe, bayan motsa jiki mai kyau, tsokoki na ciki suna ciwo sosai wanda ba za ku iya tashi daga gado ba. Wannan manuniya ce ta horo daidai. Idan washegari tsokar cikinka basu ciwo ba, kenan kana horar da wani abu ne daban, amma tabbas ba mai ciwo bane. Trainingwarewar horo mafi kyau duka - ba fiye da sau biyu a mako ba, don masu farawa kuma sau ɗaya zasu isa.
Abu mai mahimmanci na gaba shine ƙarar horo. Da yawa suna yin dubun dubatar, suna yin imanin cewa wannan zai sa tsokokin ciki su zama fitattu, kuma ƙoshin ciki zai ƙone. Wannan mummunan kuskure ne. Babu ƙona kitse na cikin gida... Saboda wannan dalili, rashin buƙatar buƙatar horo a cikin salon ƙarfi na gargajiya - motsa jiki 2-4 don maimaitawa 10-15. Yana da kyau a kara tsayayyun abubuwa kamar su mashaya ko wani wuri, wannan zai kara sanya kwarin gwiwa kuma kugu ya zama kunkuntar.
Rarraba kaya
Lokacin tsara shirin motsa jiki na gida don latsawa, yana da mahimmanci a rarraba kaya daidai cikin satin horo. Bai kamata ku horar da ɓacin ranku ba kafin wasan baya ko ƙafafunku. Ba zaku sami lokacin murmurewa ba, kuma tsugunawa ko yin matattun abubuwa tare da "kashe" abs shine mummunan ra'ayi. Loadarashi da yawa zai faɗo kan abubuwanda ke amfani da kashin baya, kuma yayin aiki da nauyi masu nauyi, wannan yana cike da rauni.
Nauyin jiki yana da kyau, amma ana buƙatar ƙarin kayan aiki don samun ci gaba sosai. Zai iya zama kwalliya da dumbbells don yin motsa jiki na yau da kullun kamar ƙyalƙyali kaɗan da wuya.
Kyakkyawan zaɓi shine abin birgewa don 'yan jaridu, tare da taimakonsa zaku iya ɗaukar nauyin jijiyoyin ciki na ciki, lats, pectorals da gaban deltas. Ana siyar dashi a kowane yanki na kasuwa kuma bashi da tsada. Idan kwallan magani yana kwance a gida, wannan yana da kyau, kuma idan sandar kwance a rataye a cikin ɗaki ko cikin yadi, ya fi kyau. Exercisesarin motsa jiki a cikin arsenal, yawancin tsarin horo zai kasance mai fa'ida da amfani.
Rarraba kaya daidai - horar da duka babba da ƙananan. Hakanan bai kamata a yi biris da tsoffin tsoffin ciki ba.
Mutane da yawa suna ganin cewa ƙananan ƙananan ƙananan suna da ƙalubale kuma suna yin ɗagaɗɗun kafafu masu ratayewa. Wannan ma wani kuskure ne. Saukakawa na ƙananan ƙananan ƙuburai 90% ya dogara da adadin mai a ƙasan ciki. Idan subcutaneous fat layer yana da girma, babu adadin ƙarin ƙarar horo zai taimaka.
Intensaramar horo
Yi horo sosai. 'Yan jaridu karamin rukuni ne na tsoka; bai kamata ku ɗauki lokaci mai yawa a kan horon ba. Idan kuna aiki da gaske, to horar da ɓoyayyenku a gida, kuna iya aiwatar dashi cikin mintuna 20-30.
Ya kamata 'yan mata su yi hankali lokacin da suke horar da tsokoki na ciki. Idan ana hawan jini, hakan zai sa kugu ya fadada sosai. Da wuya ɗayan 'yan mata ke son wannan. Musclesananan tsokoki ƙananan girma ne kuma ba sa buƙatar aiki mai yawa. Yi musu motsa jiki sau ɗaya a mako sau 3-4 a mako. Wannan zai isa ya kiyaye tsokoki cikin yanayi mai kyau, amma ba ƙara ƙarfi ba.
Ba lallai ba ne a yi motsa jiki daban don rashi - yana dacewa da kusan kowane rukuni na tsoka. Wannan gaskiyane ga duka motsa jiki na gida da kuma ajujuwan motsa jiki. Ayyukan motsa jiki babbar hanya ce don dumi da sanyi. Hakanan zaka iya yin su a tsakanin saiti don sauran ƙungiyoyin tsoka.
Dabarar dabara kawai a wannan lokacin shine kada kuyi jujjuyawar baya bayan horar ƙafafunku. Da fari dai, kun riga kun kashe duk ƙarfinku, kuma yana da wuya cewa wasan motsa jiki ya zama mai amfani. Na biyu, atisayen kafa yana kara matsin ciki. Motsa jiki na ciki na iya sanya wannan yanayin muni. Ramunƙwasawa a cikin tsokar abdominis mai rauni, rauni da jin jiri na iya yiwuwa. A cikin dogon lokaci, haɗarin cutar hernia yana ƙaruwa.
Shirin aikin gida na yan mata
Don neman madaidaiciyar ciki, 'yan mata galibi sukan shayar da kansu tare da horo na ciki koyaushe, ba tare da sanin cewa wannan tsoka yana ɗaukar lokaci don murmurewa ba, kuma ƙona kitse ba ya dogara da motsa jiki kwata-kwata.
Da ke ƙasa akwai shirin motsa jiki na mako-mako don 'yan mata wanda ya dace da dukkan mata masu aiki a wasanni:
| Lambar motsa jiki 1 | ||
| Crunches a kan latsa kwance a ƙasa | 4x15 |  |
| Isingaga ƙafafunku yayin kwance a ƙasa | 4x15 |  |
| Mirgina kan abin birgewa | 3x10 |  L splitov27 - stock.adobe.com |
| Elbow plank | 30-60 sakan |  © Makatserchyk - stock.adobe.com |
| Lambar motsa jiki 2 | ||
| Zama | 4x15 |  |
| Gudun a cikin kwance kwance | 30-45 sakan |  © logo3in1 - stock.adobe.com |
| Shafin gefe | 30-60 sakan kowane gefe |  © ikostudio - stock.adobe.com |
| Injin | 10 zuwa iyakar |  |
Wani zaɓi mai kyau don yin aiki a gida ba tare da ƙarin na'urori ba:
© zane-zane - stock.adobe.com
Anan atisayen 1-5 akeyi a cikin yanayin 3x10-15.
Shirin motsa jiki na gida don maza
Idan kuna yin horo akai-akai a cikin dakin motsa jiki kuma kuna yin motsa jiki na asali kamar matattu, tsugunne, matattarar benci, da layuka masu lankwasawa, to babu ma'anar yin wahala sosai don horar da ƙashinku. A cikin waɗannan darussan, yana yin kusan 20% na aikin. Koyaya, idan kuna son sanya shi ƙarfi da fice, shirin horo na musamman don 'yan jarida ga maza zai taimaka muku:
| Lambar motsa jiki 1 | ||
| Karkatawa tare da ƙarin nauyi | 3x10-12 |  Fizkes - stock.adobe.com |
| Rataya kafa ya daga | 3x15 |  |
| Mirgina kan abin birgewa | 3x10-12 | L splitov27 - stock.adobe.com |
| Nauyin nauyi Plank | 60-90 sakan |  |
| Lambar motsa jiki 2 | ||
| Karkatawa tare da dago kafafuwa | 3x12 |  Ka chika_milan - stock.adobe.com |
| Gudun a cikin kwance kwance | 3x15 | © logo3in1 - stock.adobe.com |
| "Shafa" | 3x12 |  |
| Shafin gefe | 60-90 sakan kowane gefe | © ikostudio - stock.adobe.com |
