Wane shiri na horo ya kamata ka zaba yayin bin jikin mafarkinka?

Wane shiri na horo ya kamata ka zaba yayin bin jikin mafarkinka

Muna zaune a duniyar fasahar sadarwa, inda kowa ke da damar buɗe duk wani ilimin, ta amfani da wayar hannu kawai. Akwai tarin albarkatu akan lafiya, abinci, da aikin jiki - Ee, komai. Kuma hakika wannan ƙarni ne mai ban mamaki na ilimin rashin iyaka.

Amma akwai wani bangare na duhu game da wannan - matsalar ita ce cewa akwai bayanai da yawa: daya koyarwar ta musanta ɗayan, wani na uku, da sauransu zuwa rashin iyaka. A ƙarshe, ya juya ga cewa wannan nau'in ilimin da yawa yana ɗaukar lokacinmu da jijiyoyinmu, kuma, a ƙarshe, sau da yawa yakan zama mara amfani ga takamaiman burinmu.

Ina so in ba da wannan labarin ga abin da ke banbanci tsakanin horo da ƙarfi? Shin da gaske akwai wata hanya da zaba game da bin jikin mafarkinka?

“Komai ba haka bane” (Source: Misalin Mala'ikan guda biyu)

Horon mara lafiya.

Domin sauki, bari mu dauki misalin Gudun. Gudun a cikin matakan matsakaici yana ƙone matsakaita game da 500 - 600 kcal / awa. Ya ce kun bi abincin ragewa, kuna gudanar da aƙalla sau 3-4 a mako don aƙalla minti 40-45. Dangane da haka, makonni biyu na farko kun sami babbar dawowa - kibiya a kan sikeli za ta fara gamsar da ido.

Amma jikinmu yana da wuyar ganewa, kuma a lokaci guda, inji mai ban mamaki wanda zai kasance cikin ɗan gajeren lokaci zai tabbata ya dace da sabon yanayi. Ba lallai ba ne mai mahimmanci ga jikinmu cewa kuna so ku rasa nauyi don dacewa da tsohuwar riguna na girman S, ko kuma kuna buƙatar haskakawa a cikin sabon ɗakin wanka don lokacin hutu a cikin Seychelles. Abinda kawai aiki shine rayuwa.

Don haka, bayan wasu 'yan makonni dole ne ku ƙara nauyin don ku ci gaba da samun sakamako. Kun fara gudu ba 40, amma minti 50, sannan 60, to 90 a kowane. Me ke faruwa? Jikin ku yana rage jigilar metabolism don taimaka muku tsira a cikin sabon yanayin. Sabili da haka, kilo masu ƙiyayya na iya komawa cikin sauƙi, idan kun jefa ko rage lokacin gudu.

Sau da yawa kodayaushe zaka iya ganin masu koyar da motsa jiki a cikin rukuni, waɗanda jikinsu ba su da kyau - Ba ina magana ne game da gaskiyar cewa sun yi kiba - ba kwata-kwata. Ko yaya dai, da yawa sun yi nisa da jiki na roba. Shin wannan yana nuna muku rikitarwa ne? Bayan haka, suna gudanar da darussan motsa jiki a kowace rana, wasu ma har tsawon awanni.

Me yasa yake faruwa? Horon Aerobic, ko, kamar yadda kuma ake kira shi, horo na zuciya, ana yin shi ne da farko don horar da zuciya. Idan makasudin ku shine karfafa tsarin na zuciya, daidaita tsarin zuciya, kara karfin jiki - to wannan zabi ne mai ban mamaki, kuma kuna kan hanya madaidaiciya. Lura cewa rage nauyin jiki a cikin wannan nau'in kaya yana taka rawa a gefe. Kun ƙone mai, amma ba ƙari.

Amma, idan makasudin ku shine gina jikin mafarkinka, rasa nauyi ta hanyar sanya jiki ya zama mai dacewa kuma ya dace - zaɓin ku ya kamata ya faɗi a cikin darasi mai ƙarfi.

Horarwar wutar lantarki.

A cikin horarwar ƙarfi, babban burin shine ƙarfafa ƙarfin ƙwayar tsoka. Rage ƙirar adipose yana taka rawa a gefe, kamar yadda a cikin horo na iska. Motsa jiki a cikin dakin motsa jiki, kuna ƙone ƙasa da kimanin 300 kcal / awa.

Amma, traumatizing tsokoki, jikinku zai jagoranci dukkan dakarun don nan da nan don dawo da su. Dangane da haka, a cikin awanni 24-36 masu zuwa, metabolism dinka zai yawaita sosai, kuma, kasancewa cikin rashi caloric daga waje, jiki zai sami makamashi daga tsarkakken kitsen mai mai kazarta. Daga qarshe, horarwar karfi zata ciyar da kcal fiye da gudu na awa daya, iska, zumba, da sauransu. Amma sihirin bai ƙare a wurin ba.

Lokacin aiki akan tsokoki, na tsawon lokaci, metabolism dinka ba kawai zai ragu ba, kamar yadda yake game da cardio, amma kuma yana ƙaruwa, saboda riƙe taro na tsoka don jiki yana da ƙarfin gaske.

Me aka fahimta daga wannan?

Kamar yadda aka ambata a baya, jikinmu yana da nufin rayuwa har abada. Zai yi ƙoƙari koyaushe don tara kitse na jiki ko, a fassarar cikin harshen jikin mu, ya tanadi makamashi.

A ƙarshe amma ba mafi ƙaranci ba, jikin yana sha'awar taro na tsoka. Saboda haka, jikin zai rabu da shi, tunda yana riƙe tsokoki ko da a cikin cikakken hutawa yana buƙatar makamashi mai yawa. A lokaci guda, mai shine mahimmancin mahimmancin dabarun. A cikin rashin aiki na jiki, har ma tare da abincin da aka zaɓa daidai, ruwa da tsokoki, mafi yawan mai, zai tafi da nauyi, da farko.

Don hana wannan faruwa, kuna buƙatar saka tsokoki a cikin fifiko, nuna jikin cewa suna da mahimmanci, ana buƙatarsu, ana amfani dasu, kuma ba kaya ba ne mara nauyi. Wannan yana bayanin dalilin da yasa, lura da tsarin abinci guda ɗaya, yin wasanni na musamman, jiki baya samun sifofin da ake so.

Ana kula sosai da yawan kitse da ƙarancin kiba. Ga kowane gram na tsoka da aka rasa, tabbas mai zaizo wanda baya buƙatar makamashi mai yawa.

Zaɓin motsa jiki don samun jikin mafarkinka, babban burinta shine ka fitar da tsokoki, maimakon ƙona mai. Kona mai yana faruwa a cikin dafa abinci, tare da abincin da ya dace.