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Motsa jiki don asarar nauyi: mafi kyawun shirye-shirye a gida

saitin motsa jiki don asarar nauyi

Daya daga cikin ingantattun hanyoyi don samun asarar nauyi a gida shine motsa jiki akai-akai. A bu mai kyau a gudanar da horo don asarar nauyi gwargwadon shirin. Ya kamata ya hada da horar da karfi (turawa, lungues, cur-up, dumbbets, erobics, iyo, igiya igiya).

Lokacin da haɓaka tsarin horo na mutum, dalilai kamar matakin horon wasanni, nauyi, shekaru, shekaru, shekaru, ya kamata a la'akari da sana'a kuma ya kamata a la'akari da sana'a kuma ya kamata a la'akari da sana'a kuma ya kamata a la'akari da sana'a kuma ya kamata a la'akari da sana'a da sana'a kuma ya kamata a la'akari da sana'a da sana'a kuma ya kamata a la'akari da sana'a da sana'a da sana'a ya kamata a la'akari da rayuwa.

Saiti na karfin aiki don horarwar gida

Horar da ƙarfi a gida yana magance matsalolin uku: Itace tsokoki guda uku, yana ƙaruwa da amfani da adadin kuzari kuma yana haɓaka tsarin endocrine. Wannan yana taimakawa wajen kunna metabolism da ƙara yawan adadin kitse.

Darasi ya fara ta hanyar shirya zuciya, tsokoki, jijiyoyi da haɗin gwiwa don kaya. Don yin wannan, ana bada shawara don yin dumi-up: tsalle igiya na fewan mintuna, yi jerin ƙwayoyin ƙasa, kuma juya yatsun. Shiri don horo yana ɗaukar kimanin minti 15.

Tsawon lokacin babban darasi ya kamata ya kasance a cikin minti 45 zuwa 55.

Igiyar-iri

Yana ba da damar yin famfo na bukukuwan da ke fama da bukukuwan da ke haifar da tsokoki na quadrices. The buttocks, tsokoki na lumbar da Abs suna batun damuwa.

Tsarin kisan kiyashi:

  1. Aauki matsayin farawa: Sanya ƙafafun ƙafafunku na kafafunku, ƙasa da hannuwanku tare da jikin ku, ya daidaita halinku kuma ku ja cikin ciki.
  2. Takeauki mataki daya gaba tare da ƙafafun hagu yayin rage jikinku ƙasa.
  3. Komawa wurin farawa kuma yin mataki squat tare da kafarka ta dama.

A kowane ɗayan jerin huɗu, ya kamata ku yi maimaitawa 13-16 tare da hutawa na minti ɗaya tsakanin saiti.

M

Ya kamata a yi aikin motsa jiki mai ƙarfi, mai ɗaukar ciki ya kamata a yi tare da kaya masu nauyi: dumbbells, keyletpebells, barbells. A gida, zaku iya amfani da ingantacciyar hanyar: jaka ko manyan kwalabe na ruwa.

Dabara:

  1. Sanya dumbbell biyu a cikin dabino ka runtse su zuwa gaban cinyoyinku.
  2. Sanya shins dinka na shins baya.
  3. Yayin da kuke shaƙa, runtsearfin projectile, karkatar da jikanku mai zuwa 90 digiri (zaku iya lanƙwasa gwiwoyi kaɗan).
  4. Kamar yadda kuke fitarwa, daidaita har zuwa matsayin tsaye.
  5. Yi maimaitawa 12-14.

A maida tsayin daka tsakanin jerin shine 55-70 seconds. Yawan hanyoyin kusanci shine hudu.

Turawa

Yadda ake yin turawa-up don rasa nauyi

Tura-Ups sa zai yiwu a sarrafa tsokoki da kyau yadda ya kamata da kuma ƙwanƙolin kafada.

Jerin madaidaiciyar dabarar turawa:

  1. Ka rage kanka zuwa ƙasa tare da ciki ƙasa, sanya dabino a matakin kirji, sanya dukanku a kan yatsun ka gaba daya har aka hada da dukkan jikin ka duka.
  2. Kamar yadda kuke shaƙa, rage kirjin ka.
  3. Kamar yadda kuka yi bacci, tura.
  4. Yi kimanin maimaitawa 25.

Hutawa na kusan 45-65 seconds kuma yi karin sa 4.

Layuka Dumbbell Layuka

Babban aikin shine a yiwa Latissimus Drasi da kuma miceps Brachii tsokoki.

Hanya madaidaiciya don cire dumbbell shine:

  1. Dauki projectile a hannun hagu.
  2. Sanya hannunka na dama a benci, sanya gwiwarsa ta dama a kai.
  3. A daidaita kashin ka da kara ciki.
  4. Sanya dumbbell a tsayin hannu, a matakin kirji.
  5. Yayin da kuke shaƙa, ja da nauyi, yana motsa gwiwar hannu a matsayin mai nisa.
  6. Yayin da kuke shaƙa, rage projectile.
  7. Maimaita motsi 12-13 sau, sai dakatarwa na minti guda don hutawa kuma ka yi motsa jiki sau uku.

Ball plank

Don aiwatar da motsa jiki na motsa jiki don fitar da tsokoki na ciki, kuna buƙatar haɓakar ƙarfe ɗaya da ɗaya.

Algorithm:

  1. Sanya kayan aikin wasanni a ƙasa a nesa na kusan 100 cm daga juna (dangane da tsayin mutumin).
  2. Sanya dabino a kan hemisphere kuma ka jefa naka a kan wasan kusa.
  3. Ka ɗaga ƙashin ƙugu har zuwa jikinka gaba daya ya daidaita gaba daya a cikin jirgin sama a kwance.
  4. Gyara a wannan matsayin don 30-45 seconds.
  5. Tashi, huta na kusan 40 seconds kuma yi ƙarin jerin jerin iri guda.

Barbell solrats

Daya daga cikin manyan makamai a cikin yaƙi da karin fam. Yana sa ya yiwu a ƙirƙiri mai ƙarfi aiki don dukkan jikin, yana ƙara yawan adadin mai kitse.

barbell squats don asarar nauyi

Dabara:

  1. Wadatar da kaya tare da kaya masu nauyi da jefa barbell a kafadu, da tabbaci fahimtar shi da hannuwanku.
  2. Yada kafafunku kuma ka juya yatsun zuwa waje.
  3. Ƙara tsokoki na ciki.
  4. Yayin da zane iska a cikin huhun ku, ya rage kanka cikin matsayin "squat".
  5. Kamar yadda kuke fitarwa, tashi zuwa matsayi tsaye.
  6. Yi kusan kimanin maimaitawa 12, sannan ka ɗauki tsawan lokaci na tsawon lokaci kuma ka yi motsa jiki sau uku.

Latsa kirji

Ana amfani da aikin don yin ɗora tsokoki na pectoles, ƙwanƙwasawa da karkara da yawa.

Jerin ayyuka:

  1. Takeauki dumbbell guda biyu a hannunka kuma ka rage baya a kan benci.
  2. Tanƙwara gwiwoyi 90 digiri, ajiye ƙafafunku a ƙasa.
  3. Daidaita hannuwanku a matakin kirji (farawa matsayi).
  4. Lokacin yin ƙofar, ƙananan projectile ƙasa zuwa yankin kawai sama da kirji (ƙwararru suna rarrabewa da bangarorin).
  5. Kamar yadda kuka yi kashewa, danna dumbbells sama.
  6. Yi kusan 12-14 maimaitawa.
  7. Aauki hutu na minti daya don dawo da ƙarin abubuwa 3.

Singlearancin ƙafar ƙafa ɗaya tare da dumbbells

Aikace-aikacen ya fi dacewa ga maza da mata tare da ƙwarewar horarwa. Ga masu farawa, ya fi kyau a cika wa hurumin da aka kashe akan kafafu biyu.

Dabara:

  1. Takeauki dumbbell guda biyu a hannunka da ƙananan kaya masu nauyi har sai hannuwanku sun tsaida su gaba ɗaya.
  2. Yayin da kuke shaƙa, da kyau karkatarka gaba yayin da lokaci guda a lokaci guda kuma ya kamata ya samar tsakanin kafafun da aka tallafa da baya).
  3. Kamar yadda kuke fitarwa, komawa zuwa matsayi tsaye.
  4. Yi maimaitawa 12, sai sauran sakan 50-70 seconds kuma yi irin wannan jere tare da girmamawa kan kafarka ta hagu.

Yawan hanyoyin kusanci shine hudu. A lokacin huhu, kafuwar tallafi ya kamata a ɗan lanƙwasa a gwiwa hadin gwiwa.

Jan-up a kan sandar kwance

Ana iya amfani da wannan motsa jiki yadda yakamata a dasa latisimus Drissi da kuma tsokoki na ciice.

Jerin aiwatarwa:

  1. Ansu rubuce-rubucen a faɗin da kafada.
  2. Takeauki ƙafafunku daga benci (kujera).
  3. Kawo ƙafafunku tare.
  4. Yayin da kuka yi bacci, cire jikinku.
  5. Yayin da kuke shaƙa, rage yatsanka.
  6. Yi yawancin allurai masu yawa kamar yadda zai yiwu, to, hutawa don kimanin 75 seconds kuma yi ƙarin kafa uku.

Jan kafafunku zuwa sandar kwance

Aikin ya sami ci gaban ƙananan sassan tsakiya na tsokoki na ciki.

Dabara:

  1. Ansu rubuce-rubucen a matakin kafada.
  2. Lanƙwasa gwiwoyin ka.
  3. Yayin da kuka yi bacci, ɗaga hannuwanku har sai sun taɓa sandar a kwance.
  4. Kamar yadda kuke shaƙa, rage kafafunku ƙasa.
  5. Yi maimaitawa 8-12.
  6. Huta na kimanin 45-60 seconds kuma yi ƙarin abubuwa uku.

Mai ƙona kitse

Ingancin dacewa don ƙona mai a ciki, kafafu, butt, makamai da baya ya haɗa da mai yawa. Aerobic motsa jiki don asarar nauyi yana taimaka maka da sauri hade da metabolism kuma cin nasara a cikin jikinka.

A gida yana da tasiri don amfani:

  • Dance Dierobics. Za'a iya yin motsa jiki na motsa jiki zuwa kiɗa duka tare da kayan aikin motsa jiki: Stream Player, Dumbbells, Murfurori, sandunansu da makullin roba. Dance Dierobics Har ila yau, ba ku damar yin aikin safe. Tsawon lokacin darasin ya zama minti 25-40.
  • Tsalle tsalle. Mafi inganci shine tsarin abin da aikin motsa jiki yake cyclicall: 2-3 minti - tsalle, 45-75 seconds - dakatar da hutawa. An ba da shawarar yin aƙalla hanyoyi bakwai yayin darassi ɗaya.
  • Iyo. A bu mai kyau a ziyarci wurin pool sau biyu a mako na minti 40 a rana. Yin iyo yana da inganci ta amfani da salo mai ƙarfi: nono, rarrafe. Ya kamata a guji wuraren waha tare da ruwan sanyi, a matsayin tsawan lokaci da tsari na tsari zuwa ƙarancin yanayin zafi na iya haifar da m kitse mai kitse.
  • Doguwar tafiya. Kayan aiki ne mai inganci don ƙona adadin kuzari kowace rana. Adadin wannan nau'in Cardio ya dogara da abubuwa fiye da tsawon ƙarfi. Saboda haka, tafiya ɗaya ya kamata ya wuce minti 120.

Don cimma yawan fa'idodi daga motsa jiki, ana bada shawara a yi shi cikin sutura mai ɗumi (wannan zai haifar da tasirin thermogenic) akan komai a ciki.

Shirye-shiryen horo

A bu mai kyau a raba ƙarfi da horo na Cardio, yana yin su a lokuta daban-daban na rana: farkon da safe, na biyu da yamma. Wannan dabarar zata rage lokacin dawowa bayan kowane zaman kuma samar da iyakar mai ƙonewa. Yakamata a tantance tsawon lokacin horo da kuma matakan horo na kowane mutum. Matsakaicin darajar don motsa jiki na iska (sai dai don tafiya) shine minti 25-40, don horar da ƙarfi - minti 45-50.

Lokacin ƙirƙirar shirin horo don asarar nauyi, babban kulawa ya kamata ya zama yanayin ɗan wasa na mutumin ko mace. Dangane da wannan, duk zaginoron horo yana da matakai uku: farkon, matsakaici da ci gaba.

Matakin shiga

Ga 'yan mata waɗanda suke da kiba da kuma sabon abu, tsarin da ya fi dacewa zai kasance wanda duk tsokoki na jiki ana aiki a cikin zama ɗaya (horo mai rikitarwa).

Tsarin darasi na samarwa yana kama da wannan:

  1. Litinin: liyafa, turawa, jan-up a kan sandar a kwance, jan kafafu zuwa sandar kwance
  2. Talata: Yin iyo.
  3. Laraba: barbell squats, dumbbell Cheat, dumbbell layuka, ball plank.
  4. Alhamis: rufe.
  5. Jumma'a: Mutuwar dawakai, turawa, jan-sama, kafa kafa kafa.
  6. Asabar: Dance Dance Aerobics, igiya tsalle.
  7. Lahadi: Tsawon tafiya.

Matakin farko ya kamata ya wuce kimanin makonni 2-3.

Matakin tsakiya

Shirin horarwar a wannan matakin yana nufin kitse mai da ƙirƙirar kyakkyawan taimako. Asalinsa ya ta'allaka ne da cewa ba a buga kungiyoyin tsoka guda biyu ba a cikin zama ɗaya. Wannan dabarar tana ba ka damar aiwatar da adadin darasi musamman ga kowane yanki na jiki. Wannan yana sa ba kawai don kawar da mai ba, har ma don gina tsoka a wuraren rashin daidaituwa na jikin mutum.

Jadawalin aji:

  1. Squats tare da barbell, dabbobin, resigaififts, ball planks, kafa plagos, kafa ja-sama zuwa sandar kwance.
  2. Ja-sama a kwance sandar, layuka dumbell, turawa da dumbbell kirji wuraren shakatawa.

An ba da shawarar yin motsa jiki gwargwadon wannan makircin kowace rana, Allutating motsa jiki.

Ana lissafta matakin matsakaita na wata daya. Za'a aiwatar da saitin darussan Cardio a ranar horarwar karfin gwiwa.

Wani shiri mai tsauri don tsananin kitse

Ga masu kwastomomi (wadanda ke da dogon tarihin horo), da kuma ga matan da suke son rage yawan kitse na subcutous, amma basu da yawan nauyi, mako biyu da sati biyu ya fi dacewa da su. Asalinsa ya ta'allaka ne cewa kawai tsoka guda kawai aka yiwa motsa jiki a cikin motsa jiki ɗaya.

Tsarin Samfura:

  1. Litinin: aikin kirji (turawa-up, dumbbell kirji latsa).
  2. Talata da Laraba: motsa jiki na Cardio.
  3. Alhamis: Yin famfo (azabtarwa, ƙafar ƙafa ɗaya, huntift guda ɗaya, huntes).
  4. Juma'a da Satumba: Motsa Aerobic (Gudun, Yin iyo, igiya, igiya, erobics).
  5. Lahadi: Raba.
  6. Litinin No. 2: Gudanar da baya (gyada a kan sandar kwance, layuka na dumbell).
  7. Talata, Laraba A'a. 2: motsa jiki na iska.
  8. Alhamis No. 2: Yin famfo da tsokoki (plank a kan bukukuwa, ja kafafu zuwa sandar sandar kwance).
  9. Friday, Asabar No. 2: Horon Card.
  10. Lahadi No. 2: Ranar hutu daga damuwa.

Don haka, makonni biyu ya raba ba ku yi maka aiki guda 12 kuma ku cimma asarar mai a cikin kwanaki 14 kawai.

Kurakurai gama gari

Ga 'yan mata kawai fara ɗaukar nauyi horon horo, yana da mahimmanci don guje wa kurakuran gama gari.

Mafi mahimman su:

  1. Sha'awar motsa jiki kowace rana tsawon awanni da yawa. Wannan dabarar ba zata kawo ƙarin asarar nauyi ba, kuma a wasu halaye na iya haifar da haushi da sakamako da tara.
  2. Baka a baya yayin squats, huntes da rãyuwar d .nãra. Wannan bai kamata a yi ba, saboda wannan dabarar na iya haifar da lalacewar fayafai na tsakiya.
  3. Fitsari na jiki. Yawancin 'yan mata suna ƙoƙarin shan ruwa ƙasa da sauri don rasa nauyi da sauri, da kuskuren yin imani da cewa a cikin wannan yanayin zai fara oxidize. A zahiri, tare da karancin ruwa, matakan rayuwa (ciki har da lipid metabolism na lipid) a cikin jiki zai rage gudu. Sabili da haka, ya zama dole a sha isasshen ruwa a ko'ina cikin rana: ƙara ta kowace rana ya zama aƙalla 1500 ml.

Ayyukan hutu na aiki suna da fa'ida sosai a rasa nauyi: an gano cewa idan kun yi horo da barci a lokaci guda kowace rana, jikinku zai fara zubar da ƙarin fam da sauri.

Contraindications don horar da karfi

Horar da ƙarfi don asarar nauyi a gida ya kamata ya iyakance ko kuma cire shi daga shirin horarwa da kuma cututtukan tsoka. A cikin wannan halin, ɗaukar nauyi (alal misali, sanya shinge akan kwallaye) da kuma hasken zuciya (yawon shakatawa, yin iyo mai kwantar da hankali) na iya taimakawa.

Duk nau'ikan motsa jiki ya kamata a guji a yayin cututtukan cututtuka.

Don kawar da kowane nau'in contraindications kuma ku kare kanka gwargwadon matsalolin lafiya, a kan Haikalin azuzuwan ana bada shawarar yin cikakken likita.