Yadda za a fara da dacewa da dacewa?

Da kyau, idan kuna bu?atar ha?aka daidaitaccen lafiyar ku da lafiyar ku, kuna bu?atar yin niyyar motsa jiki kusan kwanaki 5 a mako, King Hancock, ACSM-CPT, gumi 2 Mai horar da Nasara akan.NEOU, sabis na yawo lafiya, in ji Lafiya. Wannan zai yiwu yayi kama da yawa, amma yanzu ba kowace rana ba ta bu?atar zama mai ?arfi, kuma ayyukan motsa jiki na iya zama na ?arshe na ?asa da mintuna 30.
Yadda kuke gano akai-akai ya dogara da ku don jin da?in lafiya da lokacin da kuka samu, ma. Idan kun kasance sababbi don motsa jiki, alal misali, fara da ?aramin buri, kamar ?afar matakai 10,000 a rana a?alla kwanaki 5 a mako. Ko kuma, idan tsarin jadawalin ku kawai bai ba da izinin yin kwanaki 5 na motsa jiki a mako ba, manufa don kwanaki 3 kuma ku lura idan za ku iya sanya azuzuwan su ?an fi girma.
Hakanan kuna bu?atar musanya nau'ikan tsarin motsa jiki da kuke yi a cikin kwanaki 5. Idan za ku iya, yi nufin kwanaki 2 ko 3 na motsa jiki kuma ku ciyar da akasin haka ko kwana 3 akan karatun wutar lantarki.
Idan kuna yin ?arancin motsa jiki na tsawon mako, zaku iya ha?a wutar lantarki da motsa jiki a ranakun ?aya (tunanin: jog na mintuna 20 da aka lura ta hanyar 25 mins na karatun nauyi). Babban zurfin karatun harshen c (HIIT) ko ayyukan motsa jiki na da'ira kuma na iya taimakawa rage dawowa akan lokaci, duk da haka yana ba firam ?inku babban zaman gumi, Kristian Flores, CSCS, NYC-gaba?aya tushen wutar lantarki da kocin kwantar da hankali, in ji Lafiya. .
Kuma ko da yake yana da jaraba don amincewa da cewa mafarkin lafiya ?aya-na-nau'i ya dogara ne akan ?aya daga cikin ayyukan motsa jiki na yau da kullun, kiyaye wannan a hankali: ko kuna da manufar rage nauyi ko gina wutar lantarki, yana da mahimmanci don ha?a kowane karatun motsa jiki da nauyi ko wutar lantarki a cikin tsarin motsa jiki.
Daga ?arshe, ko da yake, yadda kuke tsara jadawalin ayyukanku na motsa jiki da abin da kuke yi don ayyukan motsa jiki na ?aya ya zo daidai har zuwa abin da kuka fi sha'awa, in ji Flores. Idan kun ?i HIIT, wuce shi. Idan kuna sha'awar rawa da keke, wuce don shi. Samun jin da?in motsa jiki zai sa ku dawo don ?arin gumi da haifar da sakamako.

Abin da za a yi don motsa jiki na cardio:
Bari mu ga abin da ?wararrun gyms ke amfani da kayan aiki don gina yankin Cardio!

?ungiyar Zuciya ta Amirka ta ba da shawarar minti ?ari da hamsin na tsaka-tsaki mai zurfi wanda ya dace da mako (wannan shi ne ayyukan motsa jiki na biyar, na minti 30), ko minti saba'in da biyar na cike da abubuwan sha'awa na rayuwa daidai da mako. Yin aiki a wannan matakin yana ba da damar ri?e zuciyar ku ta jiki lafiya a lokaci guda tare da taimaka muku ya?i da yanayi daban-daban kamar ciwon sukari. Bugu da ?ari, yana ba da damar ?aga tunanin ku halayen da fushi kuma yana inganta lafiyar ?ashin ku.
Idan kuna aiki kwanaki 3 a mako, burin kan ayyukan motsa jiki na motsa jiki ya zama mafi tsanani, in ji Hancock. "Mafi zurfin zurfin, guntun lokacin motsa jiki," in ji shi. "Idan kana bu?atar zane-zane na tsawon lokaci, wuce a zurfin raguwa."
Daidai abin da kuke yi don motsa jiki sau ?aya ya zo daidai har zuwa abin da kuke son yi, in ji Hancock. Ko wannan rawa ne, hawan keke, gudu, hawa, ko da ?afa sama da ?asa matakan ginin kwarjin ku-idan yana ?ara ku?in ku?a??en zuciya to yana ?idaya azaman mai motsa jiki.
Hancock da Flores sun yarda cewa matsakaicin kore da ?arfin motsa jiki shine HIIT da Tabata. Tabata shine mafi girman samfurin HIIT wanda za'a iya kammala shi ba tare da ma'auni ba. Ya ha?a da yin aiki na da?i?a 20, hutawa na 10, da maimaitawa na gaba?aya 8.
’Yan wasa fitattu sun yi amfani da ilimin yaren shirye-shirye na shekaru da yawa don ha?aka aikinsu gaba?aya tare da takamaiman dalili. Yayin da ?afar ?afa ke ci gaba da kasancewa babban motsa jiki na motsa jiki, c ilimin harshe na shirye-shiryen yana yin abin da ?afar ?afa ba zai iya ba: yana ba kowane motsa jiki na zuciya da anaerobic. A cikin kalmomi daban-daban, Tabata da HIIT na iya ?ona kitse, ha?aka halayen zuciya na zuciya da huhu, da gina tsoka gaba ?aya.
Saboda kuna aiki da wahala ta hanyar ayyukan motsa jiki na HIIT, ba tare da wahala ba kuna iya yin zanen gumi mai ?arfi a cikin mintuna 25 zuwa 30. "Mafi mahimmanci, kuna bu?atar yin la'akari da la'akari da HIIT kamar yadda ake yin aiki a cikin yun?urin ?o?arin da ya kai ku ga wannan jin da?in jin da?i bayan haka kuna ba da wadataccen warkarwa don kwafi ?o?arin," in ji Hancock.

Abin da za a yi don ?arfafa motsa jiki:
Dubi wadanne kayan aiki ake samu a Yankin ?arfi na gyms masu sana'a?

Kuna iya yin na sama, ?asa, ko gaba?ayan mayar da hankali ga ?arfin horon kwanakinku. Don samun mafi kyawun motsa jiki na ?arfin ku, Flores yana ba da shawarar motsa jiki na mintuna 30 guda biyu wa?anda ke kaiwa ga jikin gaba ?aya kuma sun ha?a da motsin fili-wa?anda darussan da ke aiki da tsokoki da yawa a lokaci ?aya.

"Yayin da kuka samu dacewa, yi nufin ?ara ?arar zaman ku, wanda ke nufin ?ara nauyin da ake amfani da shi da kuma jimlar maimaita kowane motsa jiki," in ji Flores. Ci gaba da ci gaba ta wannan hanyar zai haifar da samun ingantacciyar ?arfi da ha?akar tsoka.
Idan kuna da ?arin kwanaki don ?arfi kuma kuna son karya ta (musamman idan kuna neman ha?aka tsoka), zaku iya yin rana ta sama da ranar ?asa, wanda Hancock ya nuna.
A wa?ancan kwanakin na sama, yi tunani game da turawa da motsa motsa jiki, in ji Hancock. Matsalolin turawa sun ha?a da turawa, bugun ?irji, ko kudajen ?irji. Jawo motsa jiki sun ha?a da layuka, ja-up, lat ja-downs, da masu iyo ko supermen. Hakanan zaka iya ha?uwa cikin motsin bicep da triceps a kwanakin nan, in ji Hancock. Don ?ananan ranar jiki, yi tunani game da yin squats, lunges, da motsa jiki, kamar matattu, ya ba da shawara.

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Lokacin da za a yi hutu:

Ba da izinin a?alla ?aya ko kwanaki na shakatawa yana da mahimmanci don ba da damar firam ?in ku ya inganta da sake ginawa. Hancock yana ba da shawarar yin nazarin ku?in ajiyar zuciya na zuciya (RHR) ta yadda za ku iya gani yayin da kuke da cikakkiyar murmurewa kuma kun shirya don magance yanayin motsa jiki na gaba.
Yawancin masu bibiyar lafiya da smartwatches za su wa?a da ku?in ajiyar zuciya kuma su fito da haske game da ku?in hutun ku. RHR ?inku shine kewayon lokuta da zuciyar ku na bugun jini ke bugawa yayin da kuke cikin hutu. ?ar?ashin hanyar RHR wanda zuciyar ku na jini ke fitar da ?arin jini tare da ?arancin ?o?ari. Wannan sigina ce ta musamman wacce kuke samun koshin lafiya, kuma zuciyar ku na jini tana ?ara ?arfi.
Idan kuna bin RHR ?in ku akai-akai, zaku iya sanin cewa ya kasance yana ninka na sa'o'i ko wata?ila kwanaki bayan motsa jiki mai kuzari. Wannan ke nan kowace rana, duk da haka idan RHR ?inku ya buge biyar bisa ga minti (bpm) ko ?ari sama da RHR ?in ku na yau da kullun, to za ku kasance da ?ari. ?auki kowace ranar hutu kuma jira har RHR ?in ku ya dawo kan ku?in ku na yau da kullun kafin sake komawa gidan motsa jiki.
Duk da yake kwanakin shakatawa suna ba da shawarar lokaci ba tare da aiki ba daga aerobic da ?arfi, ba ya ba da shawarar cewa dole ne ku yi ba tare da wata shakka ba. Yi amfani da kwanakin hutu don mirgina kumfa, mikewa, ko yin motsi mai laushi kamar yawo a kan toshe don samun jinin ku yana gudana, in ji Hancock.
"Kusan yana kula da firam ?in ku ta yadda zaku iya samar da ?o?arin da zai jagoranci manufofin ku, ko da gaske yana samun ?arfi, gina tsokoki, samun dacewa, ko rage nauyi," in ji shi. "Yana da mahimmanci mutane su kula da jikinmu, kuma yana da mahimmanci wanda kuke ha?a shi tare da ha?awa iri-iri."
Idan kuna sha'awar gudu, kuna ci gaba da bu?atar nunawa a cikin 'yan horon giciye. Idan kuna sha'awar ?aukar nauyi masu nauyi, kuna ci gaba da bu?atar samun ku?in ku na jijiyoyin jini tare da ?arin motsa jiki. "Jikinmu ya kamata ya dace da abubuwan damuwa, don haka yana da mahimmanci a ha?a abubuwan da ke damuwa don adana fasalin firam," in ji shi.