Hanya madaidaiciya don rasa nauyi shine haɗuwa da abinci tare da ƙuntatawa masu kalori da horo. Yayinda akeerobic motsa jiki da aka yi niyya ne a ci gaban tsoka, iska mai kama da iska mai dauke da bugun jini zuwa matakin mai ƙonawa. A lokaci guda, adadin bugun bugun jini don tsari mai kitse ana lissafta ta hanyar dabara "220 minus a cikin shekaru." Irin wannan bugun jiki dole ne ka kiyaye ko'ina cikin cariliusry, wato, daidaitaccen 40-60 minti. Koyaya, ba kowa bane san cewa ba a iyakance shi ba cewa ba a iyakance shi a cikin wurin shakatawa da azuzuwan a kan waƙar ƙonawa ba: akwai wasu zaɓuɓɓuka don motsa don magance ingantaccen mai, wanda za mu kuma fada game da shi.
Na BYP
Daya daga cikin mafi inganci darasi don adaliography - Berpi. Wannan motsa jiki na plyometric haɗin tsallake ne, tsiri da kuma cuteups kuma ya haɗa da duk tsokoki na jikinka, da sauri yana ƙara kusan adadin kuɗaɗen mai da yawa a cikin minti ɗaya. Wannan darasi yana da bambance bambancen da yawa, saboda haka ba ku aro ba: Berp tare da kujera tare da kujera, da sauransu tare da, Berpi yana karfafa lacivh na yanzu, wanda bi ya tabbatar da cewa, wanda yake da bi. Daga Edema, yana ƙarfafa rigakafin fata. Na daya hanyar Berp yana buƙatar sanya kimanin mintuna 5, a tsakani a tsakani da wasu darussan darasi.
Na yau da kullun yana gudana da sauri
Hoto: unsplash.com.
Squats tare da tsalle
Wannan darasi ya fi dacewa da squats na yau da kullun, saboda yana haɗu da mai zargi wanda kuke yin tsalle tsalle. Aikin motsa jiki shine kamar haka: Yi zurfin kuka tare da matsayin kafafu kaɗan da sauri, da ƙasa sosai a kan matashin kai na dakatarwa zuwa ga matsayi. Motsa jiki yana haifar da juriya da kuma ƙone adadin adadin kuzari. Dole ne a kusanci squat ɗaya tare da tsalle dole a cikin tazara na minti 2-3 ba tare da hutu ba.
Tsalle tsalle - mafi ƙarancin karni
Hoto: unsplash.com.
Tsalle tare da igiya
Wannan darasi shine abin da zai fi kyau azo don zuciya. A matsayinka na mai mulkin, za a sami igiya a kowane dakin motsa jiki, amma ya fi kyau saya, ya dace da ci gaba. Tsawon igiya ya kamata ya kasance a kan kugu idan kun sa ƙafafunku zuwa cibiyarta, da hannayensu zasu matsa dabino. Tsallake tare da tsallake zai taimaka wajen rasa nauyi kuma ya kawo jiki cikin sautin mafi ƙarancin lokaci. Wannan aikin ba ya son motsa jiki, saboda akwai zaɓuɓɓuka da yawa don tsalle-tsalle: Kuna iya tsalle ba kawai a wuri ba, amma daga gefe mai sauƙi, yana sake kunnawa. Kuna buƙatar tsalle-tsalle na tazara: tare da maɓallin haɓaka da saurin tsalle-tsalle, hutawa na 15-20 seconds tsakanin hanyoyi.