Wasanni da kuma Fitness, Fitness
Rayuwa tare da wasanni: horar da shirin a cikin dakin motsa jiki ga 'yan mata
Major tsoka kungiyoyin da core darussan
Kafin ka zama wani hadadden motsa jiki a cikin dakin motsa jiki, ya kamata ka nuna wanda babbar tsoka kungiyoyin suna da hannu.
Ainihin dokoki na aikin
Abu na farko da ya yi tunãni - tasiri motsa jiki a cikin dakin motsa jiki iyakar kaya for tsokoki, don haka ba za ka iya a rana guda, don horar da dukan jiki. Kai ne sosai gaji, amma aikin zai zama musamman wanda ya kasa aiki. Tsokoki bukatar dace sauran. Saboda wannan dalili, suna horar da ba fiye da daya - sau biyu a mako. Kuma latsa, ta hanyar, ma. Saboda haka, idan wani motsa jiki a cikin dakin motsa jiki na mata ne kamar sau biyar da sati, kowane guda daga yini na horo daya tsoka kungiyar, yana amfani da wani fiye da uku bada.
Exemplary horo shirin
Nazarin da asali tsoka zaruruwa za a iya raba kwanakin mako kamar haka:
- Litinin - yankin Neja Delta, caviar.
- Talata - baya;
- Laraba - sauran.
- Alhamis - kirji, triceps.
- Jumma'a - biceps, latsa.
- Asabar - sauran.
- Lahadi - kafafu.
Better yi aerobics ko a kan wani raba rana, ko a raba motsa jiki, amma ba tare da karfi. Ga kowane rukuni na tsokoki yi 1-2 bada 3-4 kafa na 15 maimaitawar kowane. A farkon horo wajibi ne don dumama tsokoki. A saboda wannan dalili, wanda zai iya motsa jiki a kan wani aikin bike ko na'urar motsa jiki domin minti 10, sa'an nan dumi-up yi kamar wata kusance tare da wani haske nauyi da kuma wani karamin yawan maimaitawar. Don motsa jiki a cikin dakin motsa jiki ya zama mafi tasiri ga 'yan mata, ya kamata ka daidaita da abinci, kara zuwa cikin abinci mafi gina jiki da kuma rage adadin mai da sauki carbohydrates. A kai a kai yin nauyi horo, za ka iya cimma babban sakamako: adadi zai zama mafi jitu, tsokoki - na roba, da kuma fata - m.
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