Yadda za a fara da dacewa?

Zai fi dacewa, idan kuna bu?atar ha?aka daidaituwar motsa jiki da kiwon lafiya, kuna bu?atar yin manufar amfani da kwanaki 5, sarki Hancock, Sarki Hanco, Sarki Hanco, Sweat 2 nasara horar daNEU, sabis na kwarara na kiwon lafiya, yana ba da lafiya. Wannan yana da alama sauti kamar da yawa, duk da haka yanzu ba zai bu?atar kasancewa mai tsananin zafi ba, kuma aikin motsa jiki na iya zama ?arshe har zuwa minti 30.
YADDA ZA KA SAMU AIKIN SAUKI A CIKINKA A CIKIN KA CIGABA DA KYAUTA DA AKA SAMU LAFIYA. Idan kuna sabuwa ga yin motsa jiki, alal misali, fara da ?ananan manufar, kamar kan ?afafun 10,000 Mataki a rana a mako. Ko kuma, idan lokacinku kawai ba ya ba da izinin yin amfani da kwanakin 5 a mako guda, manufa na kwana 3 da sanarwa idan zaku iya yin ajizai mafi girma.
Za ku ?ara musayar sama da wa?anne salo na ayyukan motsa jiki da kuke yi akan wa?anda 5 kwana. Idan zaka iya, manufa na kwana 2 ko 3 na iska da kuma ciyar da akuya ko 3 kwana kan makarantar lantarki.
Idan kana da ?arancin motsa jiki na yau da kullun na mako, zaku iya cakuda wutar lantarki da iska a zamanin mutum (tunani: jog na minti 25 na makarantar sakandare 25). Hanya mai zurfi na karamar makaranta (hiit) ko ayyukan motsa jiki na waje kuma zai iya taimakawa rage firam ?in gumi, CScres, NYC tushen wutar lantarki da kocin kwamfuta, yana ba da lafiya.
Kuma ko da kamar yadda ake yi don amincewa da cewa mutum-da-da-kirki ya dogara da ?ayan ayyukan motsa jiki na yau da kullun, yana da ma?allin ha?i don ha?a da kowane iska mai nauyi da kuma ?arancin wutar lantarki.
Daga qarshe, kodayake, hanyar da kuke tsara ayyukan motsa jiki da abin da kuke yi don ayyukan motsa jiki na mutum ya zo daidai, flves ya ce. Idan kun ?i hiit, wuce shi. Idan ka kaunar rawa da kuma kekuna, wuce shi. Neman farin ciki zuwa motsa jiki zai ci gaba da dawowa don samun babban gumi da haifar da sakamako.

Abin da za a yi don motsa jiki na zuciya:
Bari mu ga wane irin kayan aikin kwararrun kayan aiki suke amfani da shi don gina yankin Cardio!

Asalin zuciyar Amurka yana ba da shawarar ?umbin mintuna ?ari na matsakaici mai zurfi tare da mako (wannan biyar ne na motsa jiki na minti 30, 30 na motsa jiki na ci gaba da mako. Yin aiki a wannan matakin yana ba da damar ri?e zuciyar zuciyar ku da kyau a lokaci guda da taimakonku ya kamata ku ?aura daga yanayi daban-daban kamar ciwon sukari. Plusari, yana ba da damar halayyar hankalin ku da fushi da kuma meterarancin lafiyar ku.
Idan kana aiki da kwanaki 3 a mako, burin a kan ayyukan motsa jiki na Aerobic ya zama mafi girma, hancock ya ce. "Mafi zurfin, da gajeriyar tsawon motsa jiki," in ji shi. "Idan kana bu?atar zane zane na tsawon lokaci, wuce a cikin zurfin zurfin."
Daidai abin da kuke yi don Aerobic sau ?aya ya zo daidai har zuwa abin da kuke so yin, Hancock ya ce. Ko wannan yana rawa, kekuna, yana gudana, hawa, hawa, ko akan ?afa zuwa kan ginin gidan ku na tanadi sannan yana ?ara yawan ku?in ?wayoyin ku a matsayin iska.
Hancock da flores sun yarda cewa matsakaicin kore da kuma ayyukan motsa jiki mai ?arfi sune hiit da Tabata. Tabata babban tsari ne na hiit wanda za'a iya kammala shi ba tare da kaya ba. Ya ha?a da aiki don aiki na 20 seconds, hutawa na 10, kuma maimaita 8 zagaye na takwas.
Elite 'yan wasa sun yi amfani da ilimin harshe na C O na shirye-shiryen C na shirin shekaru da yawa don ha?aka ayyukansu da kuma ainihin dalili. Duk da yake a ?afa ya ci gaba da zama babban aikin motsa jiki na iska, Ilmin yare yana yin abin da ke kan ?afa ba zai iya ba: yana ba kowane motsa jiki da motsa jiki da Ananobic. A cikin kalmomi daban-daban, Tabata da hiit na iya ?ona kitse, inganta zuciya da halayyar huhu, da kuma gina tsoka baki daya.
Saboda kuna aiki da yanayin motsa jiki na hitos ?in motsa jiki, zaku iya ba tare da zane mai wahala mai ?arfi a cikin 25 zuwa 30 mins. "Mafi mahimmanci, kuna bu?atar yin tunani game da yin la'akari kamar yadda yake aiki a cikin spikes na ?o?arin da kuka isar da kai don kwafin ?o?arin," in ji Hancock.

Abin da za a yi don ?arfin motsa jiki:
Dubi irin kayan aiki ake samu a cikin karfin kayan aikin kwararru?

Kuna iya yin babban, ?ananan, ko kuma cikakken jiki mai da hankali kan kwanakin karfin ku. Don samun mafi yawan aikin motsa jiki, Flores ya nuna motsa jiki sau 30 da suka yi ma?asudin baki ?aya kuma sun ha?a da ?ungiyoyi masu yawa - wa?ancan darussan da ke aiki da tsokoki da yawa a lokaci guda.

"Yayin da kuke samun Fitter, da nufin ?ara girman zaman ku, wanda ke nufin ?ara yawan nauyin da aka yi amfani da shi kuma jimlar ta ce. Ci gaba da ci gaba da ci gaba da wannan hanyar zai haifar da ingantaccen aiki da kuma ginin tsoka na.
Idan kuna da ?arin kwanaki don ?arfi kuma kuna son karya shi (musamman idan kuna neman yin tsoka), zaku iya yin babban jiki na jiki da ?ananan jikin, wanda ke da ?ananan jiki, wanda ke nuna shi.
A wa?ancan kwanaki na sama, yi tunani game da turawa da jawo darasi, Hancock ya ce. Tura motsi sun hada da turawa-up, wuraren shakatawa na kirji, ko kirji kwari. Cire motsa jiki sun hada da layuka, ja-sama, lat-downs, da masu iyo ko supermen. Hakanan zaka iya ha?i a cikin Bicep da Srives suna motsawa a kwanakin nan, in ji Hancock. Don ?ananan ranar Ranar, yi tunani game da yin squats, lungues, da kuma motsawar hinada, kamar mutane, yana ba da shawara.

Menene banbanci tsakanin injin Smith da kaya masu nauyi akan squats?

Hack squat ko barbell squat, wanda shine "Sarkin ?arfi ?arfi"?

Yaushe za a dauki tsawon kwanaki:

Bada izinin akalla ?aya ko kwanakin annashuwa yana da mahimmanci don ba da izinin firam ?inku don samun abin da ya fi kyau. Hancock ya ba da shawarar yin nazarin ku na zuciya na jijiyoyin zuciyar ku (RHR) don ku gani yayin da aka murmurewa yayin da aka murmurewa sosai kuma ya zama mai iya magance aikin mai zuwa.
Yawancin masu trackers na lafiya da kuma smartwatches zasuyi ki?an ki?a na zuciya kuma zasu zo da fahimta cikin ku?in hutu. Rhor shine kewayon yanayi na zuciya na zuciya yayin da kuke shakatawa. Hanya mai ruhu da za a ?ora zuciyar ku tana yin amfani da shi da yawan jini da yawa. Wannan alama ce ta musamman wacce kuka zama lafiya, kuma zuciyar ku tana ?aruwa.
Idan kana bin diddigin ka a kai a kai, zaku iya sanin cewa ya kasance tsawon awanni ko wata?ila kwanaki bayan motsa jiki mai ?arfi. Wannan kullun ne, duk da haka ne rhr dinku biyar ya shu?e kamar yadda na minti (bpm). Aauki sauran ranar shakatawa kuma jira har zuwa Rohr ya dawo zuwa ga ku?in yau da kullun fiye da sake komawa wurin motsa jiki.
Yayinda ranakun shakatawa ba tare da aiki daga Aerobic da ?arfi ba, ba ya ba da shawarar dole ne ku yi ba tare da wata shakka ba. Yi amfani da ranakun shakatawa don kumfa don kumfa, shimfi?a, ko yin motsi na m motsi, yana tafiya a kan toshe yana gudana, in ji HOck.
"Labari ne na kulawa da kai bayan da kuka yi ?o?ari wanda ya jagoranci ma?wanoni, ko da gaske yana samun ?arfi, yana inganta nauyi," in ji shi, ko faduwa nauyi, "in ji shi. "Yana da matukar muhimmanci cewa mutane suna kula da jikin mu, kuma yana da matukar muhimmanci ga abin da kake ciki kuma ya hada da iri-iri."
Idan ka yi ado da gudu, kana ci gaba da bukatar fasali a cikin horon-kula da horon giciye. Idan ka kaunaci mai nauyi mai nauyi, ka ci gaba da bukatar samun zuciyar da ka samu tare da karin Aerobic. "Jikinmu ya kamata ya yi daidai da masu damuwa, saboda haka yana da mahimmanci a ha?a wa?anda masu maye," in ji shi.