Taron horo a kan mota mota

Yanzu yana da wuya a samu akalla tambaya daya game da asarar hasara, ra'ayoyin kwararru wanda asusunsa zai dace. Tambayar irin nauyin nauyin ne ake buƙata - aerobic, cardio ko ikon, har yanzu yana da amsoshi daban-daban. Masana binciken kwanan nan sau da yawa suna cewa horarwa a kan motsa jiki a cikin motsa jiki ko a cikin zauren yana ba da sakamako mai kyau.

Ka yi la'akari da wannan nau'in kaya a cikin dalla-dalla.

Kayan Cardio-horo a kan motsa jiki motsa jiki: hanya ta tsakiya

Kayan aikin motsa jiki yana daya daga cikin kayan aikin motsa jiki mafi kyawun gida, saboda yana ba ka damar ƙarfafa kafafunka da buttocks, ƙona ba kawai adadin kuzari, amma har ma da mai cutarwa. Kuma har yanzu, horo a kan motsa jiki motsa jiki zai iya zama mafi tasiri idan kun yi amfani da tabarar lokaci.

Taron horo na dabam ya bambanta daga saba daya a cikin cewa ba shi da guda ɗaya, dan lokaci ko tsanani. Ana sake yin motsa jiki akan abin da ake kira "tsage taki" - sannan ya fi karfi, to sai ya raunana, sannan ya yi sauri, sannan kuma hankali. Wannan yana ba ka damar yin aiki a jikinka kamar yadda yake da kayan aiki mai karfi - ƙona calories ba kawai a lokacin motsa jiki, amma har da sa'o'i kadan bayan wannan, yayin da ake dawo da tsoka.

Yin motsa jiki a kan mota mota don asarar nauyi

Ka yi la'akari da misalin tsarin horo a kan tsaka-tsakin mota, wanda yake samuwa ko da a cikin gida tare da na'urar kwaikwayo. Tsawon horo yana minti 50. A lokaci guda, yana da matukar tsanani, kuma yana ƙone kimanin calories 500 a wannan lokaci.

  1. 0-10 min - igiya mai tsalle a matsayi na matsakaici.
  2. 10-13 min - raƙuman motsi a kan mota mota.
  3. Minti na 13-16 - dan kadan ya karu.
  4. Mintina 16-17 - saita babban ɓangaren hawa zuwa tudun, yada layi yayin da yake zaune.
  5. 17-19 min - ci gaba da "hawan sama", amma riga ya tsaya a kan sassan.
  6. 19-22 min - komawa matsayin matsayi kuma ci gaba.
  7. 22-22: 30 min - sanya maɗaukaki mafi girma kuma ci gaba da tuki.
  8. 22: 30-23 min - saita matsayi mafi girma kuma ci gaba da tuki.
  9. Minti 23-25 ​​- saita ƙaddarawa, sannan kuma matsayi mafi girma.
  10. 25-26 min - yanke kaya ta rabi, yin aiki a tsaye a kan sassan.
  11. 26-29 min - rage nauyin, zauna kuma ƙara ƙimar.
  12. 29-30 min - sanya nauyin koda kasa, jinkirin gudu.
  13. 30-34 min - tafiya a kusa ko tsalle kusa da na'urar kwaikwayo.
  14. 34-35 min - komawa da na'urar kwaikwayo kuma ƙara yawan gudu.
  15. 35-35: 30 minti - mayar da gudun zuwa matsakaici matakin.
  16. 35: 30-40 min - sake sau uku sau biyu ayyuka biyu, na minti daya ga kowacce, ƙara yawan karuwa a kowane lokaci ta 1 km / h.
  17. Minti 40-46 - sake maimaita matakai, amma yanzu rage gudun.
  18. 46-50 min - ƙafafu kwantar da hankali, yana barin jiki ya warke.

Irin wannan horarwa mai tasiri a kan mota mai tsayi zai taimaka maka ka yi sauri - kuma ba kawai rasa nauyi ba, amma har ka sami kyawawan ƙafafunka, ƙafa da tsalle-tsalle, da kuma ƙarfafa tsarin lafiyarka da na zuciya.

Taron horo a kan mota mota: ƙarin shawarwari

Yana da mahimmanci kada ka manta da dokoki da ke yin irin waɗannan darussa lafiya da tasiri. Don haka, bari mu tunatar da su:

  1. Kafin motsa jiki, daidaita wa kanka na'urar horarwa - lokacin da kake zama, kafa a kan tayin da aka saukar zuwa ƙarshen ya kamata ya zama dan kadan.
  2. Ya kamata baya ya zama matakin a lokacin darasi.
  3. A lokacin darasi zaka iya sha ruwa.

Babban abu! Kada ka manta da cewa kafin irin wannan matsalolin da kake buƙatar horarwa, kuma idan ba ka aikata shi na dogon lokaci ba, ya kamata ka fara tare da žananan gwaje-gwajen da za su shirya jikinka don horar da lokaci.