A gida motsa jiki - amsa tambayoyin

Shin mintuna 20 na HIIT a rana sun isa?

ACSM tana ba da shawarar mafi yawan manya su shiga motsa jiki na motsa jiki mai ƙarfi don aƙalla 30mintunadominranana kwana biyar a kowane mako don jimlar 150mintunaa kowane mako. Trainingwarewa mai ƙarfi, kamar suHIIT, ya zama akalla20 mintidominranadon akalla kwana uku a kowane mako ko 75mintunaa kowane mako.

Rashin lokaci yana daya daga cikin manyan dalilan da yasa mutane da yawa suke gwagwarmayar kiyaye tsare-tsaren horon su aka ce.

Abin farin gare ku, masu sana'ar beavers, wani sabon binciken da masanin motsa jiki Dr. Brad Schoenfeld da abokan aiki suka yi ya nuna cewa ko da kun kwashe ƙasa da mintuna 15 a cikin gidan motsa jiki, kuna iya samun wasu fa'idodi. A cikin gwajin su na sati 8, batutuwa maza masu shekaru 34 da suke da aƙalla shekara 1 na ƙwarewar horon ƙarfi sun kasu kashi uku na ƙungiyoyin motsa jiki daban-daban: babban ƙarfi, matsakaiciyar ƙarami, da ƙarami.

Dukkanin kungiyoyi sunyi aikin 7 guda ɗaya tare da nauyin da ya kasa kowane saiti tsakanin maimaita 8 zuwa 12. Babban bambanci tsakanin ƙungiyoyin shine yawan jimlolin da aka kammala. Groupungiyar mai girma ta yi jigilar 5 na kowane motsa jiki. a kowane zama, wanda ke haifar da kafa 30 da 45 a kowace tsoka a kowane mako, tare da yin saiti 45 mafi girma a cikin ƙananan kungiyoyin tsoka na jiki.

Volumeungiyar ƙaramar matsakaici ta yi saiti 3, jimlar 18 da 27 a kowane sashi a kowane mako d saiti ɗaya kawai a kowane motsa jiki, don haka jimlar kawai 6 da 9 ne ke sanya kowane tsoka a mako.

Yanzu, bari muje ga ma'anar, sakamakon: Ga waɗanda suka saba da wallafe-wallafe, ba abin mamaki bane cewa a wannan yanayin, mafi girman haɓakar tsoka da ƙara ƙarfi ana yin saiti. Saiti 5 sun fi kyau sosai idan kuna son samun tsoka mafi girma. Hakanan sun auna ƙarfin ƙarfin tsoka akan 50% 1RM latsa latsawa zuwa gazawa.

Dukkanin kungiyoyi sun sami ci gaba iri ɗaya, wanda ba abin mamaki bane. Sauye-sauye 12 basu da kyau sosai dangane da ƙayyadaddun abubuwa don inganta matakan jimiri. Bugu da ƙari, sakamakon ba duk abin firgita bane.

Amma ilimin sihiri ya fada cikin batun karfi. Yawancin lokaci ana gaya mana cewa ƙarin ƙarfi a wannan ƙarfin ya kamata ya haifar da ƙarin ƙarfi, kuma muna da karatu don nuna shi. Nazarin 2015 wanda yayi amfani da irin wannan gwajin tare da 1, 3, da 5 set ya gano cewa ƙarin ƙarar akan ƙarin saiti ya haifar da babbar riba.

Koyaya, wannan binciken an gudanar dashi akan masu farawa. Ana ba wa masu farawa damar cin gajiyar saiti ne kawai saboda suna da ƙarin dama don haɓaka ƙwarewar motar su tare da kowane motsa jiki, ko kuma, kamar yadda Dr. As Schönfeld ya faɗa, yawancin jimloli na iya haifar da “haɓakar tasirin ilmantarwa”.

Ci gaban ba zai yi tasiri ba. Yanzu don sakamakon yanzu. Sabanin ra'ayin farko na Schönfeld da abokan aikinsa, dukkanin ƙungiyoyi abin mamaki sun sami ingantaccen ƙarfin ƙarfi a cikin ƙwallon ƙafa da 1 rep matsakaicin matsin lamba.

Don samun karfi, kuma baku saba da sabon horo ba, kawai zaku iya yin saiti daya na kowane Motsa Jiki. Wannan kyakkyawar fahimta ce lokacin da kuka yi la'akari da bambance-bambancen da ke bayyane a cikin adadin lokacin da yake ɗauka. A matsakaici, ya ɗauki mintuna 68 don kammala zaman don babban rukuni, minti 40 don rukunin matsakaici, kuma mintuna 13 kawai don ƙaramin ƙarami.

Hakan daidai ne, ƙasa da mintuna 15 don haɓaka ƙarfin riba. Koyaya, akwai mahimman ƙuntatawa da dole in sani. Sakamakon kawai yana bamu bayani game da kewayon 8 zuwa 12 reps.

Mun yi karatu da yawa wadanda suka nuna cewa yin amfani da abubuwa masu nauyi na 3 zuwa 5 reps zuwa gazawar yana haifar da ƙarin fa'idodi fiye da ɗayan, mafi girman sakamako a jeri guda. Ya rage a ga ko saitin 1 yana haifar da ingantaccen ƙarfin ƙarfi idan aka kwatanta da saiti 5 na 3 zuwa 5 maimaitawa zuwa gazawa. Ari da, batutuwa ba su da amfani don samun saitin su don cin nasara sakamakon.

Groupungiyar da ke da ƙimar mafi girma na iya samun ƙwarewar aiki, wanda zai iya bayyana rashin ƙarfin ƙarfin ƙarfi. Bugu da kari, girman samfurin 34 ya kasance dan karami don kwatancen rukunin 3. Da farko akwai fannoni 45, wanda zai wadatar, amma 11 suka fice.

Aƙarshe, wannan binciken yana kallon samari ne, waɗanda suka sami horo sosai a cikin samari da kwaleji, don haka ba lallai bane mu iya fitar da waɗannan sakamakon ga sauran jama'a. Duk da haka, sakamakon yana da ban mamaki kuma ya saba da ƙa'idodin da suka gabata. Idan kun kasance akan lokaci kuma kun fi son yin aiki a cikin zangon 8-12, to yin saiti ɗaya kawai na kowane motsa jiki zuwa gazawa na iya isa kamar yadda babban burin ku shine ƙarfin haɓaka.

Yi haƙuri, 'yan'uwa tsoka, idan kuna son haɓaka, har yanzu kuna da karɓar wannan ƙimar mai tamani. Bari in san abin da kuke tunani game da wannan sabon binciken a cikin maganganun da ke ƙasa. Kuna tsammanin sakamakon yayi daidai da kwarewar ku? Kar ka manta da son wannan labarin kuma ku raba shi ga abokanka masu kauna.

Biyan kuɗi don ƙarin abubuwan gaba waɗanda suka haɗa da irin wannan rushewar binciken. Kamar koyaushe, godiya don kallo da SAMUN furotin ɗin ku!

Shin mintuna 30 na HIIT sun isa?

Ga mutane da yawa, a30-minti HIITmotsa jiki shine tsaran zama mai kyau. Muddin ka bi tsari na tsananin tsanani wanda hutu ya biyo baya zaka iya cin gajiyar hakanHIITa cikin gajeren zama da yawa - zaka iya karanta game da gajere sosaiHIITzama a nan.Mar 22 2021

Menene ke faruwa da jikinku lokacin da kuke motsa jiki na minti 30 a rana? Yana da wuya koyaushe ka tilasta kanka ka je gidan motsa jiki kuma ka yi duk waɗannan abubuwan turawa, tsugunno da rabuwa, amma motsa jiki ba shi da wahala kamar yadda kake tsammani Motsa jiki na yau da kullun ya isa ya kiyaye ka cikin koshin lafiya da tsari da kuma lokacin da ka ji karuwar kuzari da kowane motsa jiki ya bar ku tare da ganin sakamakon farko, zaku sami rauni a zuciyar ku don motsa jiki. Bari mu kalli abin da za ku tsammata daga jikinku lokacin da kuka fara shiga ciki kuma fara motsa jiki. Shin kun san cewa motsa jiki a kai a kai na iya tsawan ran ku.

Kalli labarin don ganin fa'idoji mafiya ban mamaki na motsa jiki a kowace rana Yi imani da mu bayan kallon wannan labarin, zaku ga horo a cikin wani sabon haske yayin motsa jiki.Yin tsarin ku yana tafiya ta hanyoyi da yawa, da farko dai, yawan kumburin ku yana karuwa ne kawai, jiki yana ƙona karin adadin kuzari, saboda haka masana da yawa sun ba da shawarar cewa kada ku takura wa kanku sosai ku ci pizza ko wani kek idan kuna so, amma koyaushe ku yi wasu karin motsa jiki yayin aikinku na gaba idan kun saba. Maganin jinin ku kuma zai inganta - wannan ya shafi duka motsa jiki na haske da na nauyi.Waɗannan horo yana motsa haɓakar sabbin jijiyoyin jini kuma yana ƙaruwa da yawan iskar oxygen daga lita 8 da aka saba hutawa zuwa lita 100 a minti ɗaya. yayin motsa jiki kuma tsarin ku yana buƙatar oxygen don ƙona adadin kuzari sosai.

Flowara yawan jini yana bawa ƙwayoyin damar ɗaukar ƙarin iskar oxygen kuma don ciyar da kansu daga jini, shima yana da tasiri a kwakwalwar ku. Kwayoyin suna inganta aikinsu, don haka idan kuna motsa jiki aƙalla kaɗan da sassafe, da sauri zai taimaka don zama mai da hankali da faɗakarwa Kowa ya san wannan ji bayan motsa jiki mai kyau, lokacin da kuka ji kasala kuma a lokaci guda abin mamaki kuzari a wannan lokacin kwakwalwa tana fara sakin wasu halittun endorphins wanda ya daga hankalinka Endorphins yana taimakawa jin zafi saboda suna da masu karba na musamman wajen kunna kwakwalwarka, suma suna da wasu abubuwa masu kyau a jikinka da tunaninka - suna taimakawa shawo kan jaraba, fada da damuwa, da inganta garkuwar ka Tsarin jikinka kuma yana fara narkewar sunadarai da carbohydrates sau hudu cikin sauri dan haka zaka iya rage nauyi sosai, da sauri ban san ka ba, amma zan tafi yanzu zuwa dakin motsa jiki kuma abu daya mai kyau da zan yi daidai bayan aikin motsa jikin ka shine ruwan sanyi ta wannan hanyar ka rage damar samun 'yan awowi na ciwo washegari ko yayin motsa jiki na gaba bayan ka motsa jiki' yan awanni bayan aikinka jinin ka ya daidaita kuma ka h Ave ya lura cewa kun zama mafi karfin gwiwa bayan horo kuma darajar kanku ta inganta, jin cewa zaku iya yin komai kuma kwazon ku yana ƙaruwa ba abin mamaki bane cewa kun tsira da yawa crunches, katako da huhu har yanzu suna ƙarfafa kwakwalwar ku kuma suna taimakawa ya kamata kuyi aiki yadda ya kamata ku kuma fara bacci mafi kyau yayin da ingancin barcinku ke inganta kuyi saurin bacci da tashi mai kuzari yanzu zaku iya mantawa da dukkan ƙoƙari marasa adadi na buɗe idanunku da safe zaku sami annashuwa kuma a shirye don kyakkyawar farawa Rana kuma ba za ka sa maɓallin sanya barci ba Bincike Yadda Ba za ka iya tsammani Ba Dole ne Ka Tsawon Watanni Don Ganin Canje-canjen Masu Kyau Na Farko Zasu Motsa Cikin Rayuwar Ka Za Ka Iya Jin Smallan Cigaba Bayan wan Awanni Na horo Na Yau da kullun Bayan Afteran Kaɗan Motsa jiki na Makonni, Tsarinku Zuciyarku da Zuciyar ku A hankali zai Inganta Jiragen jini fara fara aiki da kyau huhun huhunku ya inganta, wanda ke haifar da haɓaka gabaɗaya a cikin jimiri , yayin da kake motsa jiki a kai a kai zaka manta wani abu kamar karancin numfashi wanda kuma shine fa'idar babban huhun da yake magana game da wasu manyan canje-canje mako guda na motsa jiki yana kaiwa ga jininka Hemoglobin shima yana inganta adadin jajayen kwayoyin jini a kowane miliimita cubic jini yana ƙaruwa daga miliyan biyar zuwa miliyan 6. Tsarin ku na rigakafi zai ƙara yawan matakin lymphocytes a cikin jini yana ƙaruwa, wanda zai taimaka wa jikinku ya yaƙi ƙwayoyin cuta da ƙwayoyin cuta daban-daban cikin sauri kuma ya fi dacewa ya sauran abubuwan da sukari da sauran abubuwa a cikin jini cikin sauƙi abu mafi kyau shine jikinka yana adana mai mai yawa bugu da kari motsa jiki na yau da kullun yana baka karfi, karfi da karfi sauti bawai bayan yan watanni na watanni na motsa jiki na yau da kullun na motsa jiki ya shafi tsarinka A wani mataki daban daban, da farko, tura oxygen din zuwa ga tsokoki yana ƙaruwa kuma microcirculation yana inganta, zagawar jini, abu na biyu, daidaitar motsinku yana inganta s, wanda kuma yana taimaka muku don ƙarfafa tsarinku na juyayi, saurin jijiya da bugun jini yana ƙaruwa, wanda ke haifar da Inganta aikin kwakwalwa yana haifar da don ku iya yanke shawara da sauri kuma kada ku yi jinkiri kuma ku firgita.

Hakanan yana ƙarfafa tsarin musculoskeletal na jikinka dan haka kashin ka ya dagule, zaka zama mai saurin fuskantar damuwa da kuma rashin saurin damuwa da saurin canjin yanayi. Motsa jiki na yau da kullun yana canza halayen ku da kyau. Ka zama mai kwazo da karfin gwiwa.

Ga wasu mutane, motsa jiki na yau da kullun har ma ya zama far. Yana taimaka wajan 'yantar da motsin rai mai ƙarfi kamar ciwo da fushi kuma yantar da hankali daga dukkan matsaloli da mummunan tunani da waɗancan nau'ikan yiwuwar magance matsaloli yana da ban mamaki saboda yana sa ku ƙarfi cikin jiki da tunani, kuma idan duk abin ya zama da muni a farko, kowane wasan motsa jiki ya zama ba mai wahala ba kuma ya zama mafi nishaɗi bayan yearsan shekaru na motsa jiki na yau da kullun, banda bayyane abubuwan da suka kasance shekaru na yau da kullun Horarwa da motsa jiki suna haɓaka tsarin ku gaba ɗaya kuma yana sa ku dacewa, suna ma ƙara tsawon ran ku.Wannan bayanin ya shafi ga kowane nau'in motsa jiki da kake yi a lokacin hutu.Idan ba kai ba ne babban mai son motsa jiki ba, koyaushe zaka sami abin da kake so, kamar su keke ko ma ƙirƙirar naku shirin motsa jiki wanda kuke so ko akalla kuyi haƙuri idan baku da dalili kuma sa'ar da kuna da aboki wanda kuma zai iya jan kanku zuwa motsa jiki zaku iya ƙoƙarin zuwa gidan motsa jiki tare don ƙarfafa juna motsa jikiZaku ci gaba da ƙaramin saurayi Wanene baya son hakan, kuma mafi ban mamaki, binciken da aka yi kwanan nan ya nuna cewa motsa jiki na yau da kullun yana jinkirta tsufar ƙwaƙwalwar, don haka babban girke-girke don dacewa, lafiya da kyau, kiyaye hankalinku a sarari da kaifi kuma irin halaye kamar ƙuduri da gina ƙarfi so kawai yana yin shekaru ne na motsa jiki na yau da kullun wanda yake da ban tsoro a wannan lokacin, amma kawai fara da gaskata mu, idan kaga bambancin ba zaku yi nadama ba, wanda zai taimaka muku ku motsa kanku, zuwa gidan motsa jiki kuma sau nawa kuke atisaye Tellus a cikin maganganun da ke ƙasa kuma idan na ga ƙarin labarai kamar wannan idan kuna so, danna maɓallin kamala a ƙarƙashin labarin kuma raba shi tare da abokanka kuma ku shiga gefen haske

Shin sharri ne ayi HIIT yau da kullun?

HIITne mai girma,lafiya, da motsa jiki mai tasiri, amma babu buƙatar hakanyishikowace rana. Rike shi sau uku a kowane mako. Har yanzu zaku sami fa'idodi kuma ku ba jikinku lokaci don murmurewa yadda yakamata.

Menene mafi kyawun motsa jiki don HIIT?

Abin da ke faruwa Sai ɗan wasan motsa jiki Chris HeriaBarka da zuwa wani labarin na Afterx. A yau za mu nuna muku motsa jiki na minti 10 don maye gurbin matattarku, ingantacciyar hanya mai dacewa don ƙona calories a cikin mafi kankanin lokaci? Adadin adadin kuzari da aka kona yayin motsa jiki ya bambanta gwargwadon shekaru, jinsi, tsayi, nauyi da kuma karfin aikinku, motsa jikin ku, amma gaba daya, idan kuna gudanar da abin hawa a gudun mil biyu zuwa uku a awa daya na mintina 10 ku zai ƙone calories 35 zuwa 40. A gefe guda kuma, horarwar tazara mai ƙarfi ko horon motsa jiki wanda za'a iya yi ba tare da kayan aiki ba yana ƙone adadin kuzari 150 ko fiye a cikin wannan adadin lokaci.

Wannan ya ninka sau uku na adadin adadin kuzari da za ku ƙona a cikin adadin lokaci idan kun yi Amfani da matattarar motar tare da horo na tazara mai ƙarfi, ba za ku ƙone ƙarin adadin kuzari kawai ba, amma kuma za ku gina ƙwayoyin tsoka da haɓaka Gasar motsa jiki gabaɗaya idan aka kwatanta da na'urar motsa jiki, ƙona ƙananan adadin kuzari kuma gina ƙananan ba tsoka a cikin adadin lokaci kuma yin motsa jiki mai ƙarfi Yana da sakamako na bayan gida wanda zai baka damar ci gaba da ƙona ƙarin adadin kuzari a cikin yini koda bayan kun gama aikin motsa jiki, sanya motsa jiki gabaɗaya motsa jiki ya zama mai tasiri, inganci da dacewa fiye da na'urar motsa jiki don ƙona adadin kuzari da ƙari mai yawa, kamar yadda a lokaci guda ake gina tsoka a lokaci guda. Zai iya zama mafi dacewa lokacin da ka shirya fara wannan motsa jiki, ka tabbata ka zazzage app na thenx daga App Store ko Google Play Store. Bude sashin motsa jiki na YouTube, ya kamata ku sami wannan aikin kuma a shirye muke mu tafi, wannan shirin motsa jiki an tsara shi kamar tsalle a kan matattara.

Muna farawa da wani abu mai haske wanda zai bawa jikunan mu dumama sannan kuma suyi ta jujjuyawa.Mun ci abinci mai tsayi da matsakaici bayan kowane motsa jiki. Yanzu muna yin kowane motsa jiki na dakika 45 tare da hutu na biyu na 15 tsakanin.

Wannan zai bamu damar yin atisaye a tsawan tsaurara matakai don ƙirƙirar sakamako mai zuwa bayan rauni. Ana iya yin wannan motsa jiki azaman cikakken mai farawa ko motsa jiki na ci gaba na 'yan wasa. Abin da ke tantance matakin wahalar wannan aikin shine tsananin abin da kuke yi.

Don haka tafi tafiyarka yadda kake so, maimakon ka maida hankali kan yawan wadanda kake yi, ka maida hankali kan yadda kake yin su kuma lokacin da ka ji kasala ko jin kamar dole ka tsaya kowane lokaci, gwada bestarin da kake so shine ka rage gudu ka tafi gwargwadon yadda za ku iya, amma tabbas kada ku yi ƙoƙarin tsayawa. Auki dakika don ɗaukar numfashin ka, sannan ka tsallake dama ka dawo. Da gaske kana so ka adana hutun ka na hutu na 15 da ya zo tsakanin kowane motsa jiki, kuma kamar yadda na ce, muna yin kowane motsa jiki na dakika 45.

Amma idan kai cikakken mai farawa ne, zaka iya farawa da kowane motsa jiki na dakika 20, 3 0, ko ma da daƙiƙa 40 a kowane motsa jiki. Duk abin da ake nufi shi ne yadda kuka kara yi, hakanan za ku ci gaba, kuma idan a lokacin da kuke atisaye sai kuka ci karo da wani motsa jiki wanda zai yi muku wahala sosai, kada ku damu, koyaushe zan ba da ci gaba. Don haka idan kun kasance a shirye don farawa, motsa jiki na farko zai zama motsa jiki mai dumi.

Za mu yi tafiya mai tsayi gwiwoyi na dakika 45. Zamu kawo gwiwoyinmu zuwa gwiwar hannu mu tafi (kiɗa mai ban sha'awa) a nan za mu tafi kamar guda daya, biyar, hudu, uku, biyu da daya gaba, dauki na biyu don huce, za mu fadi kasa, motsa jiki na gaba, wadanda zamu fara sune masu tsaunuka. bari mu shiga cikin matsawa sama, kiyaye wannan a zuciya idan kanaso ka tafi daidai yadda kake so kuma ka sanya cikakkiyar siffar gwiwa iya gwargwadon iko, koma baya, canzawa.

Don haka idan kun riga kun ji gajiya, za ku iya ci gaba da rage gudu. har yanzu kuna jin sabo, jiƙa ƙarfi. (kiɗa mai faɗi) Kullum ina faɗar haka, amma yana da mahimmanci a yi.

Tabbas, kuna daidaita numfashin ku, shaƙar hanci ta hanci sannan ku fitar da numfashi ta bakin ku, a hankali kuma cikin tsarin sarrafawa, sakan hudu cikin sakan biyar. (kiɗa mai daɗi) Bari mu tafi, ƙarshen maimaitawa sau biyar, huɗu, uku, biyu da ɗaya. Yayi daidai, bari mu dawo kan ƙafafunmu, akan motsa jiki na gaba zamu shiga cikin burpees ba tare da tsalle ba.

Kuna iya komawa baya ƙafa ɗaya ta kawo ɗayan, sake tashi sannan kuma ku koma matsayin turawa, kowa ya kamata yayi turawa, tashi. (Kiɗa na farin ciki) Ka tuna motsawa, sanya shi cikakke kamar yadda ya yiwu, kowane wakilin ya kamata yayi kama da na farko. (Muryar kiɗa) ci gaba, maimaitawar ƙarshe na maimaita biyar, huɗu, uku, biyu, ɗaya Lafiya, za mu tafi motsa jiki na gaba, ɗaga saman katako masu ɗauka.

Don haka bari mu koma matsayin turawa (kiɗa mai ɗokewa), hau kan gefenku, za mu yi sakan 22 ga kowane ɓangare, don haka kuna da sakan ɗaya don fassara, dakika 45 gabaɗaya. (kiɗan daɗaɗa) Bari mu tafi, biyar, huɗu, uku, biyu, ɗaya, duk hanyar sauka, duk hanyar sama. Tabbatar cewa kuna da tabbataccen riko a ƙasa, matse ainihin ku.

Yanzu wannan ba shi da ƙarfi kamar motsa jiki na ƙarshe, amma tabbas kuna ƙona calories kuma kamar yadda kuke gani, ya fi zama hutu sosai, amma har yanzu muna ci gaba da ƙarfin. Har yanzu muna motsawa, wannan lokaci ne kuma muna gina tsokoki kuma muna ƙara ɗaukar tsokoki a lokaci guda. Darasi na gaba da zamu fara dashi shine na Rasha.

Don haka bari mu ci gaba mu zauna. Za mu ɗaga ƙafafunmu sama, an ɗaure duga-dugansu tare, kafafu a madaidaiciya, gangar jiki yana taɓa ɗayan gefen da gefe ɗaya. Ci gaba, idan yana da wahala sosai don kiyaye ƙafarka a madaidaiciya, zaka iya gwada lanƙwasa ta.

Amma madaidaiciyar ƙafarka, haka nan zaka tsunduma cikin zuciyar ka. Mun kai rabin can, ci gaba. Bari mu tafi na dakika 10 na ƙarshe, 10, tara, takwas, bakwai, shida, biyar, hudu, uku, biyu da daya. mu sake tashi, don motsa jiki na gaba zamu fara kara karfi tare da canza huhu.

Yanzu wannan aikin motsa jiki ne, wanda ke nufin zamuyi tsalle, canzawa tsakanin huhunmu. Idan ba za ku iya tsalle ba, kuna iya ci gaba da hawa sama, ku fitar da shi ga kowa kuma ina so ku canza. (Muryar kiɗa) Riƙe zuciyarku, hannayenku sama. (Muryar kiɗa) Bari mu tafi biyar, huɗu, uku, biyu, ɗaya daidai, bari mu dawo kan bene.

yara kayan babur

Ci gaba da ɗaukar na biyu don ɗaukar numfashin ku. Zamu tura juna sama gefe da gefe. Don haka ci gaba da shaka a karo na biyu ta hancin ka kuma ta bakin ka kayi turawa ta wani bangaren, kayi turawa, da sauransu, idan baza ka iya yin turawa ba kawai matsa daga gefe zuwa gefe.

Hakanan zaka iya yin wannan a farfajiyar da aka daga idan kana son yin turawa, amma duk da haka bani da ƙarfi. (kiɗa mai daɗi) yayin da kake haɓaka ƙarfin ku za ku iya saukar da farfajiyar da aka ɗaga, daga ƙarshe ku gina ƙarfin yin wannan bene kamar haka. (kiɗan farin ciki) sakan 10 ya rage (kiɗan farin ciki) biyar, huɗu, uku, biyu, ɗaya.

Tuni na jike da gumi, motsa jiki na gaba da zamu fara akwai gwanayen tsalle (kiɗa mai daɗi) sannan kuma muna da ƙarin motsa jiki biyu kawai. Don haka a riƙe, bari muyi wasu tsalle-tsalle masu tsalle a cikin saurinku. (Waƙar farin ciki) Bari mu tafi, 10, tara, takwas, bakwai, shida, biyar, huɗu, uku, biyu da ɗaya.

Lafiya, gaba muna da kunnawa da kashewa sannan motsa jiki na ƙarshe. (Waƙar farin ciki) Bari mu shiga cikin yanayin turawa, za ku yi tsalle, za ku yi tsalle. Idan kuna farawa, yi ɗan tsalle-tsalle na tsawon dakika 45, duk abin da kuka samu shine matse zuciyarku, matse hannuwanku, matse kamunku a ƙasa. (Farin ciki na kiɗa) Bari mu tafi 10, tara, takwas, bakwai, shida, biyar, huɗu, uku, biyu da ɗaya, duka daidai, muna kan motsa jiki na ƙarshe da na ƙarshe, wannan zai zama tsalle tsalle gefe. (kiɗa mai daɗi) Idan kai cikakken mai farawa ne zaka iya ci gaba kuma ka sa kowa ya tsugunna kusa da kai Ina da duk abin da ka samu (kiɗa mai daɗi), tabbas idan ka ji kasala za ka iya tsalle kaɗan, kaɗa da yawa. (waƙar daɗaɗa) Bari mu tafi 10, tara, takwas, bakwai, shida, biyar, huɗu, uku, biyu da ɗaya.

Mun fara wanka da gumi kuma mun ƙona yawancin adadin kuzari fiye da na'urar motsa jiki a cikin minti 10 kawai kuma muna gina tsokoki a lokaci guda. Kuma tun da mun sami horo na tazara mai yawa, za mu ƙona ƙarin adadin kuzari a cikin yini, koda bayan mun gama motsa jiki, muna raguwa da yawa kowace rana kuma muna kusa da burinmu. Don haka idan kuna son labarin, tabbas ku fasa maɓallin kama, ku bar sharhi a ƙasa, ku sanar da ni abin da labarin na gaba zai kasance, raba wannan labarin tare da aboki wanda yake son yin aiki zuwa matattarar matattarar, tuna don saukarwa wannan motsa jiki zuwa wayarka kuma ƙari don sa ka cikin mafi kyawun yanayin rayuwar ka.

Je zuwa thenx.com, yi rajista kuma ku zama memba kuma ku sami cikakkiyar dama ga duk shirye-shiryen wasanninmu, jagororin fasaha da motsa jiki na yau da kullun saboda haka kuna cikin mafi kyawun yanayin rayuwarku kuma ku tabbata kuna da aikace-aikacen Nextx a cikin Sauke Manhajar Adana don ɗaukar motsa jiki tare da ku duk inda kuka tafi kuma ku haɗu da miliyoyin sauran athletesan wasa na xan wasan Nextx a duniya. Idan baku riga kun shiga cikin tashar ba, tabbatar kun danna maballin biyan kuɗi yanzu.

Muna post a kowace Lahadi da karfe 8:00 na dare. Lokacin Gabashin Gabas kuma idan kayi tsokaci a cikin mintuna 30 na farko na lodawa koyaushe kuna da damar cin nasarar Free Freex Gear kuma don ƙarin abubuwan da nake ciki a cikin mako, bi Channel dina wanda shine youtube.com/chrisharia kuma bi ni akan Instagram kusan kowane sako daya koyaushe nakanyi wani irin kyauta Na kasance wani ɓangare daga gare shi, tabbatar kun bi ni akan IG kuma da wannan a zuciya, zan sadu da ku ranar Lahadi mai zuwa, mahaukaci, soyayya, kwanciyar hankali. (kiɗan kiɗa)

Shin HIIT ya isa ya rasa nauyi?

Shin suna HIITMotsa jiki KyakkyawanRashin nauyi? Ee, suna. Mai girmaHIITaikin motsa jiki ba kawai zai ƙone adadin kuzari yayin motsa jiki ba, amma kuma zai sa kuzarinku ya kasance da ƙarfiisaa gare ku don ci gaba da ciyar da kuzarin awanni bayan an gama aikin yau da kullun. Da ke ƙasa akwai samfurinHIITna yau da kullun da zaku iya gwadawaasarar nauyi.Mar 9 2021

Shin Hiit ya fi cardio?

HIITlallai nemafi kyaua ƙona adadin kuzari da taimaka muku zubar da fam ɗin da ba a so. Babban dalili shine nau'in motsa jiki na anaerobic. Yana ƙona ƙarin adadin kuzarifiye da cardioduka yayin motsa jiki da bayan motsa jiki. Ainihin yana nufin cewa jikinka yana ci gaba da ƙona adadin kuzari awanni bayan aikin motsa jikinku ya wuce.

Me yasa HIIT ba kyau?

Wani sabon binciken ya nuna cewa wuce gona da iriHIITna iya cutar da mitochondria, masu samar da makamashi da ake samu a kowane sel na jikinku.Mar 25 2021

Kalori nawa ne HIIT ke ƙonawa a cikin mintuna 30?

Wasu nazarin sun nuna hakanhoro na tazara mai ƙarfi(HIIT) iyaƙonekamar yaddada yawakamar yadda 450adadin kuzaridominMinti 30.HIITaiki ne wanda akeyi a wani mataki mai ƙarfi ko ƙarfi, na ɗan gajeren lokaci, sannan ana biye da hutu ko sauƙin murmurewa. Theananan sashi na iya wucewa daga sakan 15 zuwa fewan kaɗanmintuna.

Me yasa nake samun nauyin yin HIIT?

Musarin Muscle Daidaita MoreariNauyi

Idan kaineyin HIITmotsa jiki tare da nauyi, to, za kusamutsoka fiye da wanda baya sanya su cikin ayyukansu na yau da kullun. Duk da yake tsoka da kitse suna da nauyi iri daya, na farkon ya fi yawa, ma'ana yana da karamin fili a jiki.Mar 9 2021

Shin HIIT yana ƙona kitse mai ciki?

IyaHIIT yana rage kiba a ciki? Amsar ita ce e, bisa ga nazarin meta-2018, wanda ya kalli nazarin 39 wanda ya shafi batutuwa 617. 'HIITya ragu sosai (p = 0.003),ciki(p = 0.007), da kuma visceral (p = 0.018)maitaro, ”in ji marubutan binciken.Disamba 15 2020

Yaya ake yin atisayen HIIT a gida a gida?

Zaɓi motsa jiki da yawa kamar yadda kake so (muna ba da shawara a kusa da 6.) ickauki matakin tazararka (misali: sakan 30 a kan sakan 10 a kashe. 45 daƙiƙa a kan sakan 15. 60 da sakan 60 aiki sakan 30 hutawa, da dai sauransu) ickauki adadin zagayenku . (nufin akalla 2 idan zaka iya.) FARA NAN!

Yaya tsawon lokacin da za a ƙona calories tare da HIIT?

Kodayake wasan motsa jiki na HIIT yawanci kasa da mintuna 30, idan kayi aikin HIIT na mintina 30, yadda ya kamata, zaka kona har sau 3 adadin adadin kuzari kamar yadda zaka yi tare da dagawa ko motsa jiki na motsa jiki-a tsaye (binciken bincike).

Shin zaku iya yin babban horo na tazara a gida?

Babban horo na tazara (HIIT) na iya zama kamar irin zufa da kake yi a dakin motsa jiki yayin da mai koyarwa ke yi maka tsawa, amma yana yiwuwa a yi atisayen HIIT a gida. Duba wadannan motsawar 15 HIIT zaka iya tashi a gida. 1. Turawa yadda ake yin sa: Fara a wuri mai kyau, tare da hannaye a karkashin kafadu.