Shin CrossFit Workout na iya haɓaka Rage nauyi ga 'Yan Mata Mata? Motsa jiki mai karfi zai iya taimakawa kwarai da gaske game da burinku, ƙarfinku da juriya. A yau za mu bincika mahimman ka'idoji da sifofin wannan tsarin, manyan atisaye don ƙona kitse, da kuma shirya nau'ikan shirye-shiryen horarwa na CrossFit ga girlsan mata: duka masu farawa da kuma experiencedan wasan da suka rigaya gogewa waɗanda suke son rage kiba.
Kafin mu ci gaba kai tsaye zuwa nazarin hadaddun, zamuyi nazarin asalin ka'idojin da suka danganci giciye da raunin nauyi bisa manufa.
Me yasa horarwa ta kwalliya ta fi tasiri ga raunin nauyi?
Me yasa irin wannan horon zai yi tasiri ga foran matan da suke son ƙiba? Ta yaya suka fi kyau idan aka kwatanta da, ka ce, cardio na yau da kullun? Bari mu gano shi.
Iri-iri na hadaddun gidaje da motsa jiki
Ba za ku taɓa maimaita abu ɗaya ba daga motsa jiki zuwa motsa jiki. Kuma waɗanda suka sha wannan sun fahimci cewa yana da wahala kada a fara, kuma kada a fasa wani wuri a cikin aikin. Lokacin da kake yin hadadden abu daga mako zuwa mako, ba da daɗewa ba rana zata zo lokacin da za ta gundura “kamar daci mai zafi”.
Horar da kayan kwalliya, a gefe guda, cikakken nishaɗi ne, musamman a cikin koyarwar ƙungiya. Ba ku taɓa sanin abin da kocinku ya zo da shi a yau ba. Kuma idan kuna shirya wa kanku shiri, to a koyaushe zaku iya yin wasu atisaye, ku maye gurbinsu da irin su, tunda akwai zaɓi mai yawa a cikin CrossFit.
Jiki zai kasance cikin yanayi mai kyau
CrossFit ya haɗu da aikin aerobic da ƙarfin aiki. Godiya ga na biyun, tsokoki naku koyaushe zasu kasance cikin yanayi mai kyau. Bayan duk wannan, zaku iya rasa mai mai yawa ta hanyoyi daban-daban, kuma sakamakon na iya bambanta. Idan bakayi ƙarfin aiki ba kuma kawai kuna yin zuciya, to jiki zaiyi farin ciki ya rabu da tsokoki marasa mahimmanci, a ƙarshe, kodayake zaku rasa nauyi, kuna iya zama mafi muni fiye da da. Kuna buƙatar mayar da hankali ba kan nauyi ba, saboda lokacin da aka rasa nauyi, jiki yana zubar da mai kawai, amma har da ruwa da tsokoki. Wannan shine dalilin da yasa babban mai nuna kona mai shine ma'auni da bayyana.
Bugu da ƙari, ban da sakamakon waje, jikinku bayan horo na ƙwarewa zai kasance cikin ƙoshin lafiya - tafiyar matakai na rayuwa, kumburi na rayuwa zai hanzarta, za ku ci da kyau kuma ku yi barci mai kyau.
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Kalori nawa zai kone?
Matsakaicin ƙimar calorie a cikin aikin motsa jiki na CrossFit shine 12-16 kcal a minti ɗaya don 'yan mata. Tare da motsa jiki na minti 40-45, ya juya 600-700 a kowane zama. Wasu rukunin gidaje zasu taimake ka ka ƙone har zuwa adadin kuzari 1000 a lokaci guda. Ba dadi ba, huh?
Muhimman dokoki don ƙona mai mai tasiri
Motsa jiki motsa jiki ne, amma ba za mu manta da wasu ƙa'idodi guda biyu na ingantaccen ginin jiki ba. Tabbas, wannan shine abinci mai gina jiki da dawowa (hutawa).
Kada ku saurara idan wani ya gaya muku hakan, suna cewa, kuyi CrossFit ku ci komai - komai zai ƙone. Tare da rarar kalori, ba shi yiwuwa a rasa nauyi.
Cin abinci mai kyau
Tabbas, batun cin lafiyayyen abinci yayin yin CrossFit ga girlsan matan da suke son ƙiba nauyi ne na daban kuma mai matukar girma. Bari mu shiga cikin rubutun:
- Abu mafi mahimmanci shine rashi adadin kuzari na yau da kullun... Lissafin kuɗin yau da kullun ta amfani da dabaru na musamman. Sannan a cire 15-20% daga ciki kuma zaku sami adadin kuzari don rage nauyi. Ba zai yiwu a sake yin kasawa ba, ingancinsa zai zama kasa.
- Rage yawan cin abincin kalori sannu a hankali akan abincin yau da kullun. Babu buƙatar tsalle-tsalle cikin horo ko abinci mai gina jiki. Misali, idan ka cinye adadin kuzari 2500, kuma yanzu kana bukatar canzawa zuwa 1500, kayi shi a matakai 2-3 (mako-mako), kuma kar a yanke cin abincin kalori 1000 nan da nan.
- Kafa abinci mai kyau - ƙananan rabo, amma sau da yawa a rana. Zai dace sau 5 a rana. Amma akalla uku! Cin abinci bayan 18 ba kawai zai yiwu ba, amma kuma ya zama dole.
- Kula da irin abincin da kuke ci a wane lokaci na rana. A farkon rabin yini, yakamata carbohydrates su mamaye, a na biyun, sunadarai. Wannan buƙatun zaɓi ne, amma kyawawa don cikawa. Gaskiyar ita ce tare da rashi calorie na yau da kullun, zaku rasa nauyi a kowane hali, koda kuwa kuna cin abinci mai ƙwanƙwasa da dare. Amma a wannan yanayin, kawai kuna da ƙarancin ƙarfi don aiki / karatu kuma, mafi mahimmanci, don horo. Wannan shine dalilin da yasa mafi kyawun carbohydrates zasu fi cin abinci da safe da 'yan awanni kaɗan kafin motsa jiki. Idan babu abin da ya shiga cikin ku da safe, yana da kyau. Wannan kawai shawarwari ne, ba dokar ƙarfe ba.
- Ingancin abinci. Abincin ya kamata ya zama mai daidaituwa kuma ya haɗa da duk abin da kuke buƙata - sunadaran dabba (1.5-2 g da kilogiram na nauyin jiki), ƙwayoyin carbohydrates masu haɗari (1-2 g cikin kilogiram na nauyin jiki), ƙwayoyin da ba a ƙoshi ba (0.8-1 g da kilogiram na nauyin jiki), zare , bitamin, da dai sauransu Kar ka manta da shan ruwa mai tsabta - kimanin 33-35 ml a kowace kilogiram na nauyin jiki kowace rana.
Farfadowa da na'ura
Mu dawo kan wasanni. Baya ga ingantaccen horo da ingantaccen abinci yana da matukar mahimmanci barin jikinka ya warke... Jin jikinka - babu buƙatar tuki kanka kamar tsere tare da ƙarfin ƙarfinku na ƙarshe. Buga daidaituwa tsakanin horo da hutawa:
- Ga 'yan wasan da aka horar, muna ba da shawarar horarwa sau 3-4 a mako.
- Don masu farawa - sau 2-3 zasu isa. Tare da zama biyu, zaku iya farawa da horo kamar wannan na aƙalla watan farko, sannan kuma ku sauya zuwa motsa jiki 3 a kowane mako - kowace rana.
Barci yana da mahimmanci - aƙalla awanni 8 a rana.
Shirye-shiryen horo
Mun shirya shirye-shirye guda biyu masu mahimmanci na tsawon wata guda dominku. Ofaya daga cikin lissafin azuzuwan ba tare da dakin motsa jiki ba, na biyu a ciki.
Ka tuna cewa duk gine-ginen horo na ƙwarewa an gina su bisa ga makirci mai zuwa:
- Dumi na minti 5-10 (kar ka yi sakaci da ita don kar ka samu rauni).
- Babban shirin na mintuna 15-60.
- Sannu a hankali kuma ka shimfiɗa na mintuna 5-10.
An gabatar da kyakkyawan tsarin motsa jiki na rage nauyi ga 'yan mata a cikin bidiyo masu zuwa:
Shirin ba tare da kayan wasanni ga 'yan mata ba
An tsara shirin horarwa na farko don rage kiba tsawon wata, ana iya yin shi a ko'ina, tunda baya bukatar kayan aikin karfe. Wannan hadadden aikin motsa jiki ne tare da girmamawa akan nauyinku, tare da sanya sanya kwanakin hutu, wadanda suka zama wajibi na shirye-shiryen horo wanda aka maida hankali kan kiyaye jiki cikin lafiyayyen tsari.
Hankali: kada a sami hutawa tsakanin maimaitawa, ko ya zama kadan!
Makon 1:
| Rana 1 | Kuna buƙatar kammala matsakaicin adadin da'ira a cikin minti 15:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | Kuna buƙatar kammala matsakaicin adadin da'ira a cikin minti 15:
|
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | Kuna buƙatar kammala matsakaicin adadin da'ira a cikin minti 15:
|
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
Makonni 2, 3, da 4: Maimaita motsa jiki tare da ƙarin mintuna 5 ƙarin jimla a kowane mako. Wato, a sati na 4, yakamata kuyi atisayen na mintina 30.
Gym shirin na 'yan mata
Shirin na biyu na wata daya ya dace da 'yan mata masu motsa jiki a dakin motsa jiki da son rasa kiba. Don ƙwarewa, ana amfani da nauyin nauyi da simulators na musamman.
Makon 1:
| Rana 1 | Kuna buƙatar kammala da'ira 3:
|
| Rana ta 2 | Nishaɗi |
| Rana ta 3 | Kuna buƙatar kammala da'ira 3:
|
| Rana ta 4 | Nishaɗi |
| Rana ta 5 | Kuna buƙatar kammala da'ira 3:
|
| Rana ta 6 | Nishaɗi |
| Ranar 7 | Nishaɗi |
Makonni 2, 3 da 4: ana ba da shawarar maimaita hadaddun tare da haɓaka da'ira, ƙara guda ɗaya kowane sabon mako. Zaɓin ƙara yawan maimaitawa na kowane motsa jiki bisa ga walwala an yarda.
Waɗannan rukunin gidaje sun dace da girlsan mata da matakin shigarwa kuma basa buƙatar horo na farko. Amma bayan wata ɗaya za a sami raguwar sananne cikin nauyi da raguwar girma (ba shakka, ƙarƙashin dokokin abinci mai gina jiki). Trainingarin horo ya kamata a haɓaka tare da sabbin nau'ikan atisaye da haɓaka nauyi a hankali. Esungiyoyin asarar nauyi na ƙetare na iya zama daban, ba duk abin da ke haifar da zuciya ba - kar a manta game da haɗin abubuwan wasan motsa jiki da ɗaga nauyi.
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Bayani game da 'yan mata game da wasan motsa jiki na rashi don rage nauyi
Ya ku girlsan 'yan mata, ku bar ra'ayoyin ku akan motsa jiki na asarar nauyi na CrossFit a nan - za mu tattara mafi kyawun su kuma mu saka su cikin kayan domin duk waɗanda suke yanke shawara ko su gwada kansu a cikin CrossFit ko ba za su yi zaɓi mai kyau ba. Taimakawa ga ci gaban zamantakewar al'umma!
