Rashin Lura Treadmill

Ga mutane da yawa, ba asiri ba ne cewa gujewa hanya ce mai kyau ta rasa nauyi, amma a mafi yawan lokuta laziness ya lashe kuma ba ku so ku fita a titi. A wannan yanayin, zaka iya taimaka wa waƙa, wanda za'a iya sanyawa a gida da kuma wasa wasanni a kowane lokaci.

Dokokin rasa nauyi a kan takaddama

1. Duk sigogi na waƙa: buƙatar haɗakarwa, lokacin horo da sauransu, ya kamata a zabi kowane mutum don kowane mutum.
2. Dole ne a san sashin ɓangaren bugun jini, wanda zai baka damar rasa karin fam yayin horo. Don lissafta shi akwai tsari na musamman: 220 - shekarun ka, sannan daga sakamako ya ɗauka 65 da 85%. Alal misali, idan kun kasance shekaru 38, to, zangon bugun jini ya ƙaddara: 220 - 38 = 182, daga 182x0.65 zuwa 182x0.85 = 118 - 155. Wannan iyaka ba'a bada shawara don tafiya don kada ya cutar da lafiyarka ba.
3. An ƙarfafa masu farawa don yin amfani da tsarin horo mai kyau.
4. Ya kamata horo ya kamata ya dade sosai, domin kawai don haka za ku iya cimma sakamakon da ake bukata. Yawancin lokacin yana da minti 45, amma ya fi kyau kada ku zama m kuma ku yi aiki na akalla sa'a daya. Amfani da nauyi ta amfani da takaddama yana yiwuwa idan kun yi aiki sau 3 a mako.
5. Kowane darasi dole ne ya fara tare da dumi don yin dumi don babban gudu.
6. Zaka iya yin yunkurin gudu ko tsayi, wato, tare da hanzari.
7. Zai fi dacewa don ba da lokaci don wannan horo a safiya, don haka an ƙone ƙwayoyin ƙwayar da yawa a wannan lokaci.
8. Gudun gudu don slimming kafafu yana da hanyoyi daban-daban, misali, juriya, hanzari da sauransu. Godiya ga wannan, horo zai kasance mafi tasiri.

Don zaɓar tsarin mutum don horarwa, za ka iya tuntuɓar mai koyarwa na ainihi. Dukkanin kayan aiki , ciki har da kayan aiki, suna bada sakamako masu kyau idan kun hada motsa jiki da abinci mai kyau. Kafin ka tafi aikin motsa jiki, kana buƙatar cin abinci kadan a cikin awa daya, wanda shine wadata a cikin carbohydrates. A cikakke shi wajibi ne don cin 60 g na carbohydrates.

Misalin darussa

Don shigar da yanayin horar da ake bukata, ana bada shawara cewa wata daya za a yi kowace rana don kawai minti 15. A wannan lokacin, za a yi amfani da tsokoki, zuciya da kuma huhu a matsaloli. Don fahimtar ko kuna shirye don ƙara yawan horo, ko wata koyon horo ba shi da isasshen ku, kuna buƙatar yin haka:

1. Don farkon, huta don kwana 2, wato, kada ku shiga wasanni ko kaɗan.
2. Yanzu a cikin minti 8 suna gudana tare da iyakar girman gaggawa a gare ku.
3. A daidai gudun, gudu minti 15.
4. Rage jinkirin kuma yada shi na minti 3.

Idan a wannan horon kuma bayan da shi ke jin dadi, numfashi yana da ma zurfi, to, zaka iya ci gaba zuwa mataki na gaba, wanda kuma yana da kusan wata daya. A wannan lokacin, yawan lokutan horo ya rage zuwa sau 3 a mako. Yi aiki akan gwajin da ke sama. An kuma bada shawarar da bambanci don yin aikin a kan manema labarai da kuma zama-ups. Don fahimtar ko zai yiwu a ci gaba zuwa mataki na gaba, sake maimaita gwaji, gudu ne kawai a iyakar gudunmawa zuwa minti 25. A cikin yanayin horarwa na gaba, zaka iya yin aiki kamar yadda kake so, ko da sauran rayuwarka. A wannan mataki ne karin farashin fara tashi. Dogon horo ya kamata ya zama akalla minti 45.

Gudura a iyakar gudunmawa a gare ku, daga lokaci zuwa lokaci rage da kuma kara karfin. A cikin 'yan watanni za ka ga sakamako mai kyau, ban da nauyin nauyin da aka bari, adadi zai zama mai kyau da kyau.