Saitin motsa jiki don rage kiba a gida ga mata da maza

A halin yanzu, akwai abubuwa daban-daban da suka shafi jikin mutum, na waje da na ciki. Mafi sau da yawa, ma'aikatan ofis da ke cin abinci mara kyau ko da a gida suna fama da wuce gona da iri.

Kyau mai kyan gani yana da matukar muhimmanci ga maza da mata; don sautin jikin ku, ba dole ba ne ku je dakin motsa jiki; za ku iya yin hadaddun motsa jiki a gida. Babban yanayin shine horo na tsari.

An zaɓi saitin motsa jiki daban-daban don kowane mutum don kada ya haifar da lahani mara amfani ga lafiya. Ya kamata maza da mata su zabi nauyin da kyau, suna la'akari da alamun bugun zuciya. Ana ƙididdige ƙayyadaddun ƙayyadaddun bugun zuciya ta amfani da dabara: 220 ban da shekarun mutum.

Yana da matukar mahimmanci don saka idanu akan waɗannan alamun don bin diddigin martanin jiki ga takamaiman motsa jiki. Shirin horo mai amfani don yin aiki a gida, samuwa ga kowane mutum; maza da mata za su iya zaɓar kowane zaɓi na horo don kansu.

Saitin motsa jiki don rage kiba a gida kowace rana ga mata

Tsarin motsa jiki na jiki duka, yana ɗaukar ɗan ƙaramin lokaci na sirri, amma yana da tasiri sosai wajen taimakawa cikin aiwatar da asarar nauyi. Za'a iya kammala daidaitaccen tsarin motsa jiki a cikin mintuna 30, yana aiki da cikakken dukkan sassan jiki masu matsala, kamar ciki, tarnaƙi da ƙafafu.

Ga maza da mata waɗanda ke fara tafiya don rasa nauyi, an haɓaka nau'in horo na jiki mai sauƙi a gida, lokacin da ba a amfani da ƙarin ma'aunin tsoka mai tsanani. An yarda da amfani da dumbbells haske a cikin hadaddun.

Duk wani motsa jiki mai rikitarwa a gida ya kamata a fara da dumi; don wannan kuna buƙatar yin darussan shirye-shirye da yawa. Misali, juya kan ku, hannaye da ƙananan jikinku kusan sau 10. Ƙare da jacks masu tsalle na minti 3.

Kunshin mai farawa ya haɗa da masu zuwa:

• rabin squats (lokacin yin su, ku durƙusa gwiwoyinku kusan digiri 120, wato, cinyoyin ba a kawo su zuwa matsayi daidai da bene, kamar yadda tare da kullun yau da kullum);
• lunges akan kowace kafa (cinya yana cikin layi tare da ƙasa, kuma gwiwa na ɗayan ƙafa ya kamata ya taɓa ƙasa da sauƙi. Sa'an nan kuma kuna buƙatar canza ƙafafu, a cikin tsari guda);
• squats mai zurfi a cikin matsayi mai fadi (Kafafu suna bazuwa, kuma a ɗan juya yatsun kafa, ana yin squat yayin shakarwa, kuma ana yin ɗagawa yayin fitar da numfashi. Kada gwiwoyi su wuce layin a tsaye na yatsun kafa);
• tura-up a kan gwiwoyi (Ku kwanta a cikin ku, shimfiɗa hannuwanku fiye da kafaɗunku, gwiwoyi sun kwanta a ƙasa. Ki ɗaga jikin ku da kyau, ku lanƙwasa hannuwanku. Yayin da kuke numfashi, muna sauke, yayin da kuke fitar da numfashi, muna tashi);
• rabin crunch ga abs (kwance a kan baya, sanya ƙafafunku ba tare da komai ba da kuma jefa hannayenku a bayan kai, kuna buƙatar ɗaga gangar jikin ku ta kusan digiri 30. A mafi girma, kuna buƙatar yin ɗan juya jiki, bi da bi, a kowane shugabanci);
• ƙwanƙwasa ɗagawa a cikin matsayi na baya (kwance a bayanka, durƙusa gwiwoyi kuma ka kwantar da ƙafafu a ƙasa. Muna sanya hannayenmu tare da jiki, tafin hannunka kuma mu kwantar da su, kafada da ƙafafu a ƙasa - ɗagawa da sauke ƙashin ƙugu).

Kowane motsa jiki dole ne a maimaita sau 25, a hankali yana ƙara nauyi. Bayan kammala aikin motsa jiki, kuna buƙatar shimfiɗa tsokoki, ku zauna a ƙasa kuma ku yada ƙafafunku, sannan ku karkatar da jikin ku zuwa kowace kafa.

Tare da dumbbells

Tsarin motsa jiki a gida tare da dumbbells yana da tasiri sosai, saboda yana taimakawa ba kawai a cikin yaki da nauyin nauyi ba, har ma a cikin tsarin tsarin jiki. Maza da mata na iya yin motsa jiki tare da dumbbells; ana iya zaɓar hadadden horo na mutum don kowane, don asarar nauyi ko don fitar da tsokoki.

Gudun cimma burin kuma ya dogara da abinci mai gina jiki, wanda dole ne a daidaita shi yadda ya kamata. Dumbbells sune mafi ƙarancin kayan wasan motsa jiki, kuma tare da taimakonsu zaku iya fitar da duk ƙungiyoyin tsoka a gida. Motsa jiki tare da dumbbells za a iya yin su ta maza da mata a kowane zamani, har ma waɗanda suka fara gabatar da halayen wasanni a rayuwa.

Horarwa tare da dumbbells a gida yakamata a fara tare da dumama don dumama tsokoki da haɗin gwiwa. Duk ayyuka tare da dumbbells dole ne a yi daidai daga bangaren fasaha.

Madaidaicin hadaddun ya haɗa da darasi masu zuwa:

• aiki da biceps (kunnkwasa gwiwar hannu, ɗaga dumbbells zuwa kafadu da baya. Ya kamata a matse gwiwar hannu a jikinka. Yi bi da bi da kowane hannu);
• triceps motsa jiki (mukan zauna akan kujera. Hannu mai dumbbell yana mika sama sama bisa kai, baya madaidaici ne. Muna lanƙwasa hannu a gwiwar hannu kuma mu runtse dumbbell a bayan kai, sa'an nan kuma daga baya. Kafada ba ta motsawa, muna aiki kawai ta hanyar lankwasa da kwance gwiwar gwiwar);
• aiki fitar da pectoral tsokoki (kwance a bayanka, shimfiɗa hannunka tare da dumbbells sama a gabanka. Za mu fara yada hannayenka ta hanyoyi daban-daban, muna danƙaƙƙun gwiwarka kadan. Bayan saukar da su zuwa ƙasa gwargwadon yiwuwa, muna ɗaga su zuwa wurin farawa).

Ayyukan motsa jiki don rasa nauyi a gefe da ciki

Kowace mace tana mafarkin kafafu masu siriri da kyawawan kafafu, lebur tummy, kyawawan hannaye da sirara da jiki mai inganci. Abin takaici, ba tare da aikin jiki na yau da kullum ba a kan siffar ku, yana da matukar wuya a sami sakamakon da ake so a gida. Akwai takamaiman shirin motsa jiki wanda zai iya taimaka muku cimma burin ku kuma ku ji daɗi a jikin ku.

Yana da mahimmanci a yi horo na tsari a gida kuma a hankali ƙara yawan maimaitawa. Yankin matsala ga dukkan mata shine ciki da bangarorin. Don kawar da gefe da ciki a gida, ana iya murɗa hular hulba na minti 15 kowace rana. Tare da wannan, zaku iya yin motsa jiki na ciki na yau da kullun.

Tsarin aiwatarwa:

• kwanta a bayanka, durƙusa gwiwoyi kuma sanya hannayenka a bayan kai;
• shaka da tashi har kirjinka ya taba gwiwowinka;
• exhale da ƙasa.

Ƙwararrun 'yan wasa suna ba da shawarar yin waɗannan tsarin motsa jiki don rage kiba a cikin ciki da bangarorin mata:

• Murguda-Muna gyara bayanmu da ƙafafu a ƙasa, mu ajiye tafukanmu a bayan kawunanmu, kuma gwiwarmu ta bazu zuwa gefe. Exhaling, muna tayar da jiki na sama zuwa gwiwoyi. Muna riƙe da daƙiƙa 3 kuma, yayin numfashi, komawa zuwa wurin farawa.
• Ƙafar ɗaga ƙafa - Ƙarƙashin baya a kan tabarma na motsa jiki, kafafu sun tashi (matsayi na tsaye), makamai tare da jiki. Sauƙaƙan ƙafafu madaidaiciya, ba tare da kawo diddige zuwa ƙasa 'yan santimita kaɗan ba. gyara matsayi na ƴan daƙiƙa kuma komawa zuwa wurin farawa. Muna gyara ƙananan baya da ƙarfi kuma kada mu tsage shi daga ƙasa.
• Bugawar nono a baya - Gyara tafin hannunka da ƙarfi akan ƙasa. A hankali ɗaga ƙafafu zuwa cikin ku, gyara diddige ku tare. Bayan haka, muna hanzarta daidaita kafafunmu don su kasance tare da gefe a kasa.
• Almakashi - Mukan kwanta a ƙasa, mu gyara hannayenmu a ƙasa, kuma muna ɗaga kafafunmu madaidaiciya sama da ƙasa. Muna yin motsin giciye tare da kafafunmu, yana tunawa da motsin almakashi. Ba mu sanya ƙafafu a ƙasa ba.

Aikin motsa jiki

Wuraren da suka fi damuwa shine ciki da bangarorin, amma mafi yawan lokuta, lokacin da suka rasa nauyi, mata suna fuskantar matsaloli a yankin kafada, a cikin makamai. Ƙaƙƙarfan kafadu suna iya ƙawata maza fiye da mata, don haka kuna buƙatar magance wannan matsala daidai ba tare da ƙoƙarin ɓoye lahani a ƙarƙashin tufafi ba. Akwai hadaddun mai sauƙin sauƙi wanda tare da shi zaku iya yin sauyi mai sauƙi zuwa horo mai mahimmanci.

Wadannan darussan suna nufin ƙaddamar da tsokoki don kunna tsarin rasa nauyi a cikin makamai da kuma ƙarfafa fata. Hadadden hadaddun yana buƙatar tashin hankali akai-akai da kisa iri ɗaya. Ya haɗa da jujjuya hannuwanku, lura da mita da yawa.

Ayyukan motsa jiki masu inganci don rage kiba a hannunku:

• Daidaitaccen “almakashi” (miƙa hannunka madaidaiciya a gabanka, dabino sun juya zuwa ƙasa kuma suna karkatar da hannunka daidai da shi),
• "Dabaran" tare da hannayenmu (muna tsaye tsaye, mu gyara baya da kuma karkatar da hannayenmu kamar muna yin iyo a cikin ruwa) daga tsarin karatun makaranta zai dace daidai da shirin asarar nauyi.
• Muna tsaye tsaye, ƙafafu nisan kafada, lanƙwasa gwiwar hannu, an rufe hannaye a matakin fuska. Ɗaga da runtse hannuwanku, kiyaye hannayen ku a rufe.
• Ƙafafun kafada nisa, jiki ya ɗan karkatar da gaba, gwiwoyi masu laushi da ɗan lanƙwasa. Mik'e hannayen ku masu tsauri daidai da kwatangwalo. A lokaci guda, lanƙwasa hannuwanku, matsar da su kamar yadda zai yiwu. Matsar da hannuwanku a layi daya zuwa kwatangwalo.

Ana iya kammala irin waɗannan ayyuka a lokaci ɗaya tare da ayyukan gida, wanda ke adana lokaci kuma yana ba da damar aiwatar da tsari.

Shirin kafa

Ayyukan motsa jiki na kowace rana don rasa nauyi a kan kafafunku suna da mahimmanci ga kowane yarinya da ke son samun kyawawan kafafu, saboda suna jawo hankalin mafi yawan yawan kallon maza. Samun siriri kafafu koyaushe yana da matukar wahala, akwai hadaddun tasiri don asarar nauyi, tare da taimakon abin da zaku iya cire wuce haddi. Dumi-dumin motsa jiki na iya haɗawa da daidaitattun squats don dumama tsokoki da samun jini yana gudana.

Hanyar yin shi a gida:

• a wurin zama, sanya nauyi akan gwiwoyi, riƙe kujera da hannayenku, a hankali ku ɗaga gwiwoyinku zuwa gare ku kusan sau 30;
• tsaya kusa da kujera kuma sanya ƙafar ku a baya, kuma ku ɗora hannuwanku a kan bel ɗinku, kuyi squats sau 20, ku canza ƙafar goyan baya;
• ku tsaya kusa da duk wani abu da za ku iya jingina a kai, ku koma baya, ku ɗaga su sama da gefe, ku yi sau 30 a kowace kafa;
• a tsaye, daidaita baya kuma haɗa kafafunku, yi ɗagawa 50 a kan yatsun kafa, sannu a hankali ragewa kowane lokaci;
• mike da rufe kafafun ku, daga sama daya bayan daya a cikin nau'i na lankwasa sau 20, yayin ɗagawa, shimfiɗa hannuwanku zuwa gefe kuma riƙe a wannan matsayi na 15 seconds.

Ayyukan motsa jiki masu inganci ga mata:

• Squats - mafi tasiri motsa jiki ga siririn kafafu. Ana yin shi ta hanyoyi guda biyu: ƙafafu da nisan kafada da faɗin ƙafafu don yin ƙarin tsokoki na gluteal. Tsarin aiwatarwa: baya madaidaiciya, hannaye akan bel. Muna tsugunne - baya madaidaiciya, makamai a gabanmu. Muna riƙe don 3 seconds kuma mu tashi. Squat yayin shakarwa, dagawa yayin fitar numfashi (sati 30, 3).
• Huhu - Nisan kafada da ƙafafu, hannaye tare da jiki. Ɗaga ƙafar da aka lanƙwasa a gwiwa kuma ku mika shi gaba kuma ku rage shi, yin huhu. Gwiwa yana daidai da ƙasa, ba tare da ya wuce yatsa ba. Tada kafa kuma komawa zuwa wurin farawa (20 zuwa 3).
• Plie - Ƙafafun kafada da nisa, yatsan ƙafafu zuwa tarnaƙi, gwiwoyi dabam. Muna yin squats sannu a hankali, riƙe squat don 3 seconds kuma komawa zuwa wurin farawa (15 zuwa 4).

Ƙananan ɓangaren jiki yana ɗaukar lokaci mai yawa don rasa nauyi, don haka lokacin horo a gida, kuna buƙatar bin abinci don haɓaka tasirin motsa jiki.

Rage nauyi a gida don maza

Matsalar wuce haddi nauyi a cikin maza sau da yawa yakan faru bayan shekaru 30, kamar yadda da yawa daga cikinsu zabi wani ofishin aiki. Saitin motsa jiki na maza a gida, wanda aka tsara don sautin jiki da dawo da kyan gani.

Asalin motsa jiki na asarar nauyi ya haɗa da:

• hadaddun tsalle (zaku iya tsalle tare da igiya akalla sau 50, kuma ba tare da shi ba - fiye da sau 100);
• Gudu a wuri ɗaya, ɗaga gwiwoyinku sama (wannan motsa jiki hanya ce mai matukar tasiri don magance nauyin da ya wuce kima, kuma yana ba da sauti ga jiki duka), tsawon lokacin gudu ya kamata ya zama aƙalla mintuna 15 don fara aiwatar da kona kitsen mai.
• tsuguna ana la'akari da mafi tasiri don rasa nauyi, musamman ga maza, don haka 50 squats na 5 sets zai zama hanya mai kyau don cire karin centimeters.
• tura-up Kuna iya yin shi tare da matsayi mai fadi ko kunkuntar, amma tabbatar da yin shi a hankali, 25 tura-ups a cikin 3-4 sets.
• bar zai zama kyakkyawan ƙarshen motsa jiki na asarar nauyi - kwance, shimfiɗa ƙafafu, makamai sun lanƙwasa a gwiwar hannu a kusurwar digiri 90. Jiki ya kamata ya bi madaidaiciyar layi, gwiwar hannu a ƙarƙashin kafadu, ƙuƙwalwar ƙashin ƙugu, ƙananan baya madaidaiciya.

Mahimmin ƙa'idar kafin kowane motsa jiki shine don dumi na minti 10. Bugu da kari, kada ku ci abinci kafin aji na awa daya kafin ko bayansa. Tabbatar cewa kun haɗa ruwa a cikin abincinku don sake cika hydration bayan motsa jiki.

Ayyukan jiki a gida sun fi wahala daga ra'ayi na tunani; baya ga karancin lokaci da rashin kayan aikin motsa jiki, ana kara yawan kasala. Don yin karatu mai zurfi a gida, kuna buƙatar samun ƙarfafawa mai ƙarfi don kanku. Kyakkyawan jiki shine mafarkin kowane mutum; don cimma shi, ba dole ba ne ku je dakin motsa jiki kuma ku kashe kuɗi akan zama memba; Kuna iya yin aiki akai-akai mai tasiri na ayyuka na jiki a gida kuma ku cimma slimness da ake so.

Yawancin masana motsa jiki sun yi imanin cewa mafi kyawun lokacin motsa jiki shine da safe. Yana da mahimmanci a yi motsa jiki kafin abinci. Don samun sakamako, ba za ku iya aiki a kan matsala ɗaya kawai ba, kuna buƙatar horar da jiki duka, kula da daidaituwa. Kuna iya cimma babban burin tare da motsa jiki na yau da kullum, yin kowane motsa jiki a hanyoyi da yawa, da kuma bunkasa dukkanin ƙwayoyin tsoka da aka jera a cikin labarin.

Babu yadda za a yi a rasa nauyi a rana guda; bayan watanni da yawa na aikin jiki akai-akai akan jiki, sakamakon zai bayyana a fili ga ido tsirara. Rage nauyi ya ƙunshi duka motsa jiki da canje-canjen abinci. Abinci mai tsauri yana taimakawa, amma yana da illa ga lafiya. Zai fi kyau a haɗa abinci mai lafiya da sabo a cikin abincin ku, wanda zai cika duk bitamin da abubuwa masu mahimmanci a cikin jiki ba tare da damuwa da tafiyar matakai na ciki ba.

Saitin motsa jiki na ciki

Yawancin maza da mata suna da kiba kawai a yankin ciki. Wannan yana faruwa sau da yawa a cikin maza. Domin rasa kitsen ciki, zaku iya gudu kuma kuyi horon ƙarfi.

Gudun yana da kyakkyawan bayani a cikin aiwatar da asarar nauyi, yayin da yake kunna metabolism kuma yana ƙara yawan sautin jiki duka. Amma yana da mahimmanci a yi la'akari da halayen mutum na jiki kuma, kafin farawa, tuntuɓi likita don sanin ko gudu ya dace da dalilai na kiwon lafiya.

Tsarin motsa jiki don rasa kitsen ciki ga maza:

• tafiya cikin sauri (minti 5);
• gudun hijira (minti 10);
• crunches - lie on the floor and slowly lift your upper body until you feel a burning sensation in the abdomen (25 times, 3 sets);
• "Almakashi" - kwance a ƙasa, ɗaga ƙafafunku dan kadan sama da ƙasa kuma maimaita motsi masu tunawa da almakashi (30 zuwa 3);
• Gudu a matsakaicin gudun (minti 10);
• gishiri (minti 2).

Akwai kuma darasi kamar haka:

• mikewa dukkan tsokoki na jiki;
• Muna mayar da hannunmu a ɓangarorinmu, muna juya gangar jikinmu hagu da dama;
• muna tsaye tare da ƙafafu da nisan kafada, muna karkata zuwa gaba, baya da gefe.

Akwai wasu shawarwari kamar:

• zabar yanki don gudu (waƙar roba ko datti shine mafi kyau);
• sayen kayan wasanni da takalma na musamman;
• shaka ta hanci da fitar da baki;
• kada ku motsa jikinku na sama;
• gudu na akalla mintuna 30, a hankali ƙara kaya.

Don inganta sakamakon, zaka iya ƙara ƙarin zagayowar, wanda ya ƙunshi saurin tafiya da gudu. Kuma kuma ƙara hanzari. Maimaita zagayowar kowane mita 100. Horon ƙarfafa yana nufin gina sifofin tsoka. Domin kawar da cikin ku, za ku iya tayar da abs da baya.