Mutane daban-daban suna zaɓar shirye-shiryen horo daban-daban, za mu iya zaɓar tsarin dacewa da kanmu bisa ga burinmu.
Ba wai kawai don zuwa dakin motsa jiki don motsa jiki ba ne ake kira dacewa, zuwa dakin motsa jiki dacewa zai zama mafi tsari, kayan aiki sun fi cikakke.Duk da haka, wannan ba yana nufin cewa mutanen da ba su da yanayin zuwa dakin motsa jiki don motsa jiki, ba za su iya yin motsa jiki ba.
Akwai hanyoyi daban-daban na motsa jiki, kawai muna buƙatar samar da tsarin motsa jiki wanda ya dace da mu kuma mu manne da shi, don haka za mu iya cimma manufa da tasirin motsa jiki.
Wasu mutane suna aiki a gida kuma suna siyan makada na roba, dumbbells, yoga mats, sanduna, da sauran kayan aiki, asali don cimma gida cikin dakin motsa jiki don motsa jiki.Ga dalibai, waɗanda ba su da isasshen kuɗi da sharuɗɗa don siyan katin motsa jiki ko siyan kayan motsa jiki, to filin wasan makaranta kuma wuri ne mai kyau don motsa jiki.
1. Dumi da farko sannan kuma horo na yau da kullun
Kafin horon motsa jiki na yau da kullun, dole ne mu fara horon motsa jiki, motsa jiki mai ƙarfi, ayyukan haɗin gwiwar jiki da ƙungiyoyin tsoka, sannan rukuni na tsalle-tsalle na buɗe ko rufe ko kuma minti 10 na tsere don haɓaka yanayin jini a cikin jiki, ta yadda za a yi amfani da su don inganta yanayin jini. jiki sannu a hankali yana dumi, sami yanayin wasanni, wanda zai iya rage haɗarin raunin wasanni da inganta tasirin horo.
2. Karfi horo na farko sai cardio
Lokacin da ya zo ga horar da motsa jiki na yau da kullun, ya kamata mu tuna cewa ƙarfin farko sannan kuma cardio.Ƙarfafa horo a lokacin mafi yawan ƙarfin jiki, za ku iya mayar da hankali kan horar da nauyi, inganta amfani da glycogen, da kuma motsa jiki mai mahimmanci na tsokoki, don inganta tasirin ginin tsoka.
Ƙarfafa horo sannan kuma motsa jiki na motsa jiki, wannan lokacin amfani da glycogen ya kusan, za a inganta haɗin kai sosai, wato, lokacin motsa jiki na motsa jiki, aikin mai kona zai inganta.
An raba motsa jiki na motsa jiki zuwa ƙananan ƙarfi (tafiya, keke, tsere, hawa, wasan motsa jiki, iyo, wasan ƙwallon ƙafa, da dai sauransu) da kuma ƙarfin gaske ( dambe, gudu ta lokaci, horo na HIIT, horar da igiya, da dai sauransu), sababbin shiga zasu iya. sannu a hankali canzawa daga ƙananan motsa jiki zuwa babban ƙarfi, kuma a hankali inganta ƙarfin jiki, ƙarfafa aikin zuciya.
Ana ba da shawarar horarwa mai ƙarfi don farawa tare da ƙungiyoyi masu haɗaka, wanda zai iya haifar da haɓaka ƙungiyoyin tsoka da yawa a lokaci guda, sabbin shiga za a iya dichotomized ko horo na trichotomized, kuma ƙwararrun mutane sannan lafiya tare da horo na dichotomized biyar.
Idan manufar lafiyar ku shine samun tsoka, to, lokacin horo na ƙarfi na mintuna 40-60, lokacin cardio na mintuna 20-30 na iya zama, idan manufar lafiyar ku shine asarar mai, sannan lokacin horon ƙarfi na mintuna 30-40, lokacin cardio don 30-50 minutes iya zama.
3. Yi aiki mai kyau na mikewa da shakatawa, farfadowa da zafin jiki, sannan ku tafi shawa
Bayan horarwar motsa jiki, dole ne ku shimfiɗa kuma ku huta da ƙungiyoyin tsoka masu niyya kafin horo na hukuma ya ƙare.Kada ku je shawa nan da nan bayan horo na motsa jiki, wannan lokacin tsarin rigakafi ya yi rauni sosai, mai sauƙin yin rashin lafiya, dole ne mu gudanar da horo na mikewa don shakatawa ƙungiyoyin tsoka, guje wa cunkoson tsoka da inganta gyaran tsoka.Jiran zafin jiki don dawowa al'ada kafin shan wanka ana daukar mafi kyawun zabi.
4. Yi karin abincin da ya dace don inganta gyaran jiki
Mutanen da suka sami horon tsoka, kimanin mintuna 30 bayan horo na iya ƙara ɗanɗano na foda na furotin ko dafaffen kwai tare da yankan burodi 2 don ƙara kuzari da haɓaka gyaran tsoka.Kiba horar da mutane, za ka iya zabar ba ci ko kari wani dafaffen kwai.
Lokacin aikawa: Mayu-18-2023