Fara aikin motsa jiki na yau da kullun na iya zama mai ban mamaki. Kowane karatu, kowane aji motsa jiki, da kowane mai horar da kai yayi alƙawarin cewa zaku ga sakamako nan ba da jimawa ba. Amma idan ya zo ga nemo mafi kyawun motsa jiki na ƙona kitse, ba kowane ɗakin motsa jiki ko ƙwararrun aji ba ne zai ba ku.
Shirin motsa jiki mai ƙona kitse ya fi rikitarwa fiye da masana'antar jin daɗi da za ku yi imani. Kuna buƙatar haɗin ƙarfi, cardio, da horo na tazara, kuma yayin da yawancin shirye-shiryen motsa jiki suna ba da kowane ɗayan abubuwan da ke sama, kaɗan sun haɗa duka ukun.
Anan ga yadda ake ƙirƙirar motsa jiki mai ƙona kitse, motsa jiki na ƙona kitse guda shida don haɗawa cikin abubuwan yau da kullun, kuma me yasa “ƙona kitse” baya faruwa a wurin motsa jiki kawai.
Abinda ke ciki
Babban abubuwan da ke cikin motsa jiki mai ƙonewa
Idan kuna neman haɓaka asarar mai da adana ƙwayar tsoka, ayyukanku na iya bambanta da kowa a cikin dakin motsa jiki.
Mafi kyawun motsa jiki don ƙona mai daidaita tsakanin wadannan abubuwa guda uku:
- Nauyi masu nauyi da ƙarar haske (5-6 reps kowane saiti): don samun ƙarfi da ƙona mai.
- Babban girma da ƙananan nauyi (8-12 reps da saiti): don ƙarfafa tsokoki.
- Horon tazara mai ƙarfi (HIIT): don ƙara cardio da ƙone mai.
Yin amfani da duk dabarun uku yana ba ku damar ƙalubalantar jikin ku ta hanyoyi daban-daban guda uku.
Misali, ɗaga abubuwa masu nauyi (kamar yadda aka nuna a # 1) yana shafar jiki daban da hauhawar jini mai girma / ci gaban tsoka (sashe # 2). Hakanan, yi cardio da yawa a cikin motsa jiki na HIIT (sashe # 3) zai iya inganta asarar nauyi, amma yana da kyau a hade tare da horar da juriya don hana atrophy na tsoka ko asarar ƙwayar tsoka.
A takaice dai, zaku ga sakamako ta amfani da kowane ɗayan waɗannan fasahohin. Amma idan kuna son samun sakamako mafi kyau a cikin ƙaramin adadin lokaci, zai fi kyau ku yi aiki akan duka ukun a cikin shirin horonku.
Ga yadda waɗannan abubuwan ke aiki tare a cikin motsa jiki mai kona:
- Ƙara horon juriya yana taimakawa haɓaka ƙarfin ƙarfi da kuma adana yawan ƙwayar tsoka, wanda zai taimaka maka ƙona karin adadin kuzari, har ma da hutawa.
- motsa jiki na motsa jiki (ko motsin zuciya) zai taimaka maka kona kitse, musamman ma kitsen da ke kusa da ciki.
- Cardio kuma zai iya taimaka maka rasa kitsen ciki.
6 Motsa jiki don ƙona kitse
Idan kuna son ƙona kitse ta hanyar motsa jiki, ya kamata ku tuntuɓi mai horar da kai don tsara shirin horo na keɓaɓɓen don jikin ku da burin ku. Da wannan ya ce, akwai darussan motsa jiki da yawa da za ku iya yi da kanku waɗanda ke cimma dukkan ginshiƙai uku na motsa jiki mai ƙonewa a cikin motsi ɗaya.
1. Burpes
Burpees sanannen motsa jiki ne a tsakanin masu horarwa na sirri, yana haɓaka ƙimar zuciya (da haɓaka gira) na abokan cinikin su. Wannan motsin jiki yana jan hankalin mutane da yawa saboda motsa jiki ne na zuciya da jijiyoyin jini wanda ke nufin duka jiki. Haɗa tsugunowa, turawa da tsalle a tsaye a cikin motsi guda ɗaya, babu shakka ɗayan abubuwan da aka fi so a cikin Hanyoyin ciniki na HIIT.
Yi da kanka:
Tsaya tare da ƙafafunku nisan kafada. Rage kanku a cikin tsugunne a tsaye, sannan ku sanya tafukan ku da ƙarfi a ƙasa a gabanku.
Koma zuwa matsayi mai tsayi, sa'an nan kuma ƙasa cikin turawa.
Koma baya da ƙafafu, tsalle cikin tsalle a tsaye, kuma ƙasa a hankali tare da durƙusa gwiwoyi a matsayin squat na asali.
2. Tafiya huhu
Akwai bambance-bambancen huhu ko huhu, kowanne yana da fa'idodi na musamman. Ƙwararren baka zai ƙone ku glutes, wani lungu na tsaye zai ƙone quads (wanda aka sani da lokaci a cikin tashin hankali), kuma tsalle-tsalle zai sa zuciyar ku ta motsa.
Huhun tafiya yana haɗa ƙarfi, zuciya, da ma'auni a cikin motsi ɗaya. Kuna buƙatar harba ainihin ku don ma'auni, riƙe biyu na dumbbells don ƙara juriya, kuma kuyi tafiya mai nisa don ƙara cardio haske a cikin motsa jiki.
Yi da kanka:
Ɗauki nau'i biyu na dumbbells masu matsakaicin nauyi, tsakanin 20 zuwa 40 fam.
Tsaye tsaye, shigar da ƙashin ƙugu tare da ƙwaƙƙwaran zuciyar ku.
Mataki na gaba tare da ƙafar dama, ƙaddamar da kanku ta yadda quadriceps na dama ya kasance daidai da ƙasa kuma gwiwa na hagu yana da 'yan inci kaɗan daga ƙasa.
Matse gyale na dama kuma tura diddigin dama zuwa ƙasa, komawa zuwa matsayi na tsaye. Maimaita da kafar hagu.
Yi jimlar huhu 15, hutawa 10 seconds, sannan komawa zuwa layin farawa.
3. Kettlebell yana juyawa
Lokacin da kuke tunanin motsin barbell kamar squats masu nauyi, matattu, ko matsi na benci, mai yiwuwa kuna tunanin jinkirin, motsa jiki mai sarrafawa tare da burin haɓaka ribar tsoka.
Kettlebell swings ba zai iya bambanta ba. Dukansu anaerobic ne (ƙarfi da iko) da motsa jiki na motsa jiki, suna haifar da "amsar zuciya mai ƙarfi" lokacin da aka yi amfani da shi a cikin horo na lokaci. Ba ku yarda ba? Kawai gwada yin saiti uku na maimaitawa 20 kuma za ku ga yadda ba ku da numfashi.
Yi da kanka:
Ɗauki kettlebell mai matsakaici zuwa nauyi, ko kusan kilogiram 16-20 (fam 35-44), kuma sanya shi a ƙasa kimanin inci 6-12 a gabanka.
Ɗauki saman kettlebell, mirgina kafadunku baya da ƙasa, matsi ainihin ku, kuma ku "juya" kettlebell tsakanin kafafunku. (Tsarin hankali: tunanin ɗan wasan ƙwallon ƙafa yana zuga ƙwallon a kwata.)
Lokacin da kettlebell ya dawo wurinsa mafi nisa, matse hamstrings da glutes don aika kettlebell.
A mafi nisa, ya kamata a mika hannuwanku a gabanku a layi daya zuwa ƙasa, tare da gwiwar gwiwar ku kaɗan.
4. Ja-Ups
Kafin ka yi tunanin, "Ba zan iya yin ja da baya ba," ka dakata. Jigi-jita na gaske wani motsi ne mai wuyar gaske wanda ke kalubalanci mahimmanci, lats, kirji, da tsokoki na baya, kuma mutane da yawa suna da wuyar yin maimaita guda ɗaya.
Kuma a gaskiya, idan kuna neman ƙona kitse, wakili ɗaya ba zai yanke shi ba (pun niyya). Don haka yi amfani da wasu kayan aikin maimakon, kamar ƙungiyar juriya ko TRX, don sa tafiyar ta fi dacewa.
Yi da kanka:
Don yin cirewa da aka taimaka, rataya TRX ta yadda hannayensu su kasance kusan ƙafa 3-4 daga ƙasa. (Yayin da kuke zaune, ya kamata ku iya kama hannun hannu tare da shimfiɗa hannuwanku gabaɗaya sama da kan ku.)
Zauna gindin ku kai tsaye a ƙarƙashin TRX, tare da shimfiɗa ƙafafunku a gaban ku.
Sa'an nan, yayin kunna lats da ainihin ku, dauke kanku daga ƙasa, har sai hannayenku (da kuma TRX) suna matsayi a ƙasa a ƙasa da armpits.
Idan kuna buƙatar ƙarancin juriya, kawo ƙafafunku zuwa ga glutes.
5. Igiyoyin yaƙi
Lokacin da yazo ga mafi kyawun motsa jiki na ƙona kitse don ƙananan jiki, kuna da fiye da isashen zaɓuɓɓuka don zaɓar daga (misali: ƙungiyoyi huɗu na sama).
Amma na sama fa? Yaƙi ko gwagwarmayar igiya wasu daga cikin mafi kyawun motsa jiki mai ƙona kitse don haɓaka ƙimar zuciyar ku yayin aiki da biceps da triceps.
Yi da kanka:
Tsaya tare da ƙafafunku nisan kafada, riƙe da igiya a kowane hannu.
A cikin ɗan tsuguno, haɗa ainihin ku kuma ɗaga hannun dama ku cikin lanƙwasa.
Rage hannun dama yayin karkatar da hagu, sannan hanzarta motsi.
Ci gaba da musanya hannuwanku a babban gudun kamar daƙiƙa 45.
6. Masu hawan dutse
Mutane da yawa suna tsammanin samun ƙayyadaddun asali, duk da haka, yawancin motsa jiki na ciki sun ƙunshi rikodi. Kamar yadda kuka riga kuka koya, don motsa jiki don ƙona kitsen jiki, dole ne ku yi ƙoƙarin haɓaka tsoka yayin haɓaka bugun zuciyar ku.
Don haka yayin da motsin ciki kamar tsayawar jirgin ruwa da katako suna da kyau, ƙila ba za su zama mafi kyawun motsa jiki don ƙone kitsen ciki ba.
Yi da kanka:
Nemo babban matsayi mai tsayi, tare da dabino kai tsaye a ƙarƙashin kafadu.
Ƙunƙarar ƙwarjin ku kuma kawo gwiwa na dama zuwa ga kirjin ku.
Canja ƙafafu suna yin daidai da hagu.
Haɓaka motsi, yin "masu hawa" da yawa kamar yadda za ku iya a cikin tazarar daƙiƙa 30.
Idan ya zo ga ƙona kitse, abinci mai gina jiki yana da mahimmanci
Idan kun tsaya da abu ɗaya daga cikin wannan labarin, bari ya zama wannan: Don ƙona kitse, ba za ku iya yin abu ɗaya kawai ba.
Gudun mil biyar a kowace rana, squatting kowace rana, ko halartar daidai wannan ajin HIIT akai-akai na iya haifar da samun ƙarfin ƙarfi ko asarar nauyi. Amma don ƙona kitse a hanya mafi inganci, dole ne ku yi amfani da dukkan dabaru guda uku tare.
Haka kuma ga abincin ku.
An nuna abinci mai yawan sukari da carbohydrates yana haifar da karuwar kitsen ciki. A wasu kalmomi, aikin ku a cikin dakin motsa jiki ba zai biya ba idan abincin ku yana haɓaka matakan glucose na jini akai-akai. Ko kuma idan kuna cinyewa akai-akai karin adadin kuzari wanda kuke kona.
Har ila yau, idan kuna son ƙara yawan ƙwayar tsoka (ƙona karin adadin kuzari da mai ko da a hutawa), cinye sunadarai bayan horo. Tsokin ku na buƙatar amino acid daga furotin don sake ginawa bayan motsa jiki, tsarin da aka sani da tsoka furotin kira.
para ƙone mai hanya Mafi inganci, haɗa ƙoƙarinku a cikin dakin motsa jiki tare da ƙarancin abinci na ketogenic mai ƙarancin carb wanda ke biye da matsakaicin matsakaicin matsakaicin yawan furotin. Hakanan kuna iya la'akari da bin a musamman ketogenic rage cin abinci, wanda da gangan kuke cinye carbohydrates a kusa da lokacin motsa jiki.
Haɗa Ayyukan Kona Fat Tare da Abincin Keto Don Ganin Sakamako
Don ƙona mai, ayyukanku yakamata su ƙunshi abubuwa uku: horo na HIIT, nauyi mai nauyi, da babban girma. Duk da yake kowane ɗayan waɗannan fasahohin yana da nasa amfanin, yana da kyau a yi amfani da su tare.
Motsa jiki kamar burpees, chin-ups, da lunges na tafiya suna cika tsokar ku yayin haɓaka bugun zuciyar ku, yana haifar da asarar mai. Duk da haka, ko da tare da mafi tasiri motsa jiki ko mafi m motsa jiki, ba za ka ga asarar mai jiki ba tare da ingantaccen abinci mai gina jiki Kawar da carbohydrates da kuma sukari da aka nuna don rage kitsen jiki yayin da kara your gina jiki cin abinci taimaka sake gina tsokoki. Don sakamako mafi kyau, haɗa ayyukan motsa jiki na ƙona kitse tare da a abincin ketogenic takamaiman ko cyclical kuma ku shirya don duba ku ji mafi kyawun ku.