Slimming Fitness Room

'Yan mata sun zo cikin tunani don zabar dakin motsa jiki. Yayinda har yanzu akwai ra'ayi cewa a irin wannan wuri za ku iya kasancewa namiji kawai, amma ba zakuyi ba ne da kyau. Duk da haka, wannan batu ne kawai! A gaskiya, horarwa a cikin motsa jiki za a iya amfani da su a hanyoyi guda biyu - ko don ƙara yawan muscle, ko - don asarar nauyi.

Gym din yana taimakawa wajen rasa nauyi?

Rashin nauyi tare da taimakon wani motsa jiki yana yiwuwa. Bugu da ƙari, kana da cikakken dama ba kawai don ƙara yawan jiki ba karami, amma kuma don samun kyawawan kyawawan da za su sa jikinka ya dace da kyau. Hakika, kawai na bakin ciki - ba yana nufin kyau!

Babbar abu shine tunawa da mulkin zinariya: zaka iya rasa nauyin a cikin motsa jiki, idan ka fahimci ka ba jikinka hade da anaerobic da aerobic load - i.e. babban adadin repetitions tare da karamin nauyi da ƙananan raguwa tsakanin hanyoyi. Wannan ƙwarewar ce wadda zata ba ka damar samun nasara, ba kawai a gym!

Yaya za a rasa nauyi a gym?

Hanyar da ta fi dacewa da sauri ta yi nauyi a dakin motsa jiki shi ne yin amfani da motsa jiki na zagaye. Wannan tsari mai sauqi ne: kuna yin aiki a kowane simintin daya kusanci (misali, 20 lifts na haske ko matsakaici nauyi). Yana da muhimmanci a yi ba tare da tsayawa ba kuma dakatarwa - kawai ya gama tare da wasu gwaje-gwaje, nan da nan ya ɗauki wasu. Lokacin da ka gama zagaye na farko, wanda ya kasance daidai da kowane mai kwakwalwa, dole ne ka tafi zagaye na biyu. Irin waɗannan nau'o'i, kowanne daga cikinsu ya haɗa da guda ɗaya akan kowanne na'urar kwaikwayo, zai iya zama daga mutum zuwa biyar.

Yana da kyawawa cewa horarwa a cikin wannan yanayi bai kasance ba fãce minti 40 kuma an fara tare da farko da dumi-daki da haɗuwa na karshe (ƙaura ta al'ada zai yi). Don cimma sakamako mafi kyau, kana bukatar ka yi akalla sau 3 a mako kowace rana!

Shirin don motsa jiki don asarar nauyi

A kowane hali, motsa jiki don asarar nauyi a dakin motsa jiki zai zama daban-daban, kamar yadda aka shirya kowane motsa jiki a hanyoyi daban-daban. Yana da muhimmanci a yi la'akari da cewa jikinka guda ɗaya ne, kuma baka buƙatar zabi kawai yanki ne kawai (latsa ko buttocks) kuma yayi aiki kawai akan shi, koda kuwa shi ne mafi matsala. Yana da mahimmanci a kowane horo don yin aiki da dukkan tsokoki da za a iya aiki tare da taimakon kayan aiki a cikin motsa jiki.

Don rasa nauyi isa ya yi sau uku a mako. Tsarin shirin don horo ya zama kamar haka.

Na farko rana. Za mu fara tare da dumi na gargajiya, zaka iya amfani da motsa jiki ko motsa jiki na motsa jiki na minti 10-15. Sa'an nan kuma muyi horo horo:

1. Tsaran kafafu a cikin na'urar simintin (2 zuwa 20).
2. Romanian deadlift (3 zuwa 20).
3. Squats a cikin Smith simulator (3 zuwa 20).
4. Komawa kafa a kan sandar igiya (3 zuwa 20).
5. Koma a kan babban akwati zuwa kirji (3 zuwa 15).
6. Jagorar lebur (3 zuwa 15).
7. Kusa da sutura ɗaya da hannun hannu zuwa wuyan (3 zuwa 15).
8. Dumbbell noma a rami (3 zuwa 15).
9. Latsa (3 zuwa 20).

Ranar rana ta horon:

1. Jaridar dumbbells tana kwance (3 zuwa 12).
2. Kullun yana kwance a kusurwa (3 zuwa 12).
3. Bayanai na kayan aiki a cikin na'urar kwaikwayo (3 zuwa 15).
4. Tsayawa kan toshe akan triceps (3 zuwa 15).
5. Tsaro na dumbbells daga bayan kai (3 zuwa 12).
6. Biceps tare da tsaye dumbbells (3 zuwa 12).
7. Hammers tare da dumbbells zaune (3 zuwa 12).
8. Latsa (3 zuwa 20).

Kwana na uku na horo:

1. Falls (sau 3 zuwa 20).
2. Squats tare da haɗin kai ko tare da dumbbells (3 zuwa 20).
3. Rage kafafun kafa a cikin na'urar kwaikwayo (3 zuwa 20).
4. Rage ƙafafu a cikin na'urar simintin gyaran (3 zuwa 20).
5. Noma da kafafu a cikin na'urar kwaikwayo (3 zuwa 20).
6. Dumbbell danna zama (3 zuwa 12).
7. Gyara dumbbells ta cikin tarnaƙi (3 zuwa 12).
8. Duk wani darasi a kan jarida (3 zuwa 20).

Bayan kammala sashin sashin shirin, sake zuwa motsa jiki ko motsa jiki motsa jiki da aiki don minti 20-40. Kar ka manta cewa akwai komai a cikin simintin guda ɗaya, amma na farko da farko na farko a kan na farko, sa'an nan kuma na farko a kan na biyu, da sauransu.