A cikin duniya mai saurin tafiya a yau, inda salon rayuwa da zaɓin abinci mara kyau ya zama al'ada, rasa kitsen ciki ya zama manufa gama gari ga mutane da yawa.Yayin da waɗancan fakitin fakiti shida na abs na iya zama kamar ba za su isa ba, haɗa injin tuƙi a cikin aikin motsa jiki na yau da kullun na iya haɓaka matakan ƙoƙarin ku.A cikin wannan blog ɗin, za mu bincika yadda za ku sami mafi kyawun abin tuƙi don taimaka muku yadda ya kamata ku rasa kitsen ciki da cimma burin ku na dacewa.
1. Ka saba da injin tuƙin ka:
Kafin nutsewa cikin abubuwan ciki da waje na rasa kitsen ciki, yana da kyau sanin kanku da ayyuka daban-daban da saitunan injin tuƙi.Koyi yadda ake daidaita karkata, gudu, da tsawon lokacin motsa jiki don daidaita su yadda ya kamata zuwa matakin dacewa da burin ku.
2. Fara da dumama:
Ko da kuwa matakin lafiyar ku, dumama yana da mahimmanci don shirya jikin ku don motsa jiki da rage haɗarin rauni.Fara motsa jikin ku tare da tafiya mai sauri na minti biyar ko tsere don ɗaga bugun zuciyar ku a hankali da dumama tsokoki.
3. Haɗa HIIT (Babban Horon Tsakanin Tsanani):
An san horarwar tazara mai ƙarfi don ƙona kalori da fa'idodin asarar mai, yana mai da shi babban ƙari ga kowane motsa jiki.Madadin tsakanin matakan motsa jiki masu ƙarfi da matakan dawowa.Misali, gudu a cikin cikakken gudu na daƙiƙa 30, sannan a biye da minti ɗaya na tsayayyen gudu ko tafiya.Maimaita wannan zagayowar don ƙayyadadden lokaci, a hankali ƙara yawan tazara yayin da lafiyar ku ta inganta.
4. Hadaddiyar horo:
Don hana gajiya da ci gaba da ƙalubale na jikinku, bambanta ayyukan motsa jiki ta hanyar haɗa dabaru daban-daban.Baya ga HIIT, gwada motsa jiki na jahannama, tsayayyen tafiya mai tsayi, ko gudu mai tsayi.Gwaji da sauri, tsawon lokaci da karkata don tabbatar da cewa kun ci gaba da ƙalubalantar kanku kuma ku guje wa makale.
5. Sanya ainihin ku:
Yayin ƙona adadin kuzari akan injin tuƙi, me yasa ba za ku yi aiki da tsokoki na asali a lokaci guda ba?Yarda da tsokoki na ciki tare da kowane mataki yana taimakawa wajen haɓaka tsokoki na ciki.Tsayar da ɗan karkata yayin gudu ko tafiya kuma yana ƙara kunna tsokoki na asali, yana sa su yi aiki tuƙuru.
6. Yi amfani da tsarin motsa jiki:
Mafi yawan kayan motsa jiki suna zuwa tare da shirye-shiryen motsa jiki da aka tsara don samar da iri-iri da manufa takamaiman maƙasudin dacewa.Yi amfani da waɗannan saitattun don gabatar da sababbin ƙalubale kuma ku ci gaba da tsinkayar jikin ku.Ko horon tazara ne, hawan tudu, ko horon tazara na sauri, waɗannan shirye-shiryen na iya yin tasiri sosai wajen taimaka muku rasa kitsen ciki mara so.
7. Ba da fifiko ga daidaito da ci gaba:
Daidaituwa shine mabuɗin idan ya zo ga cimma kowane burin motsa jiki, gami da rasa kitsen ciki.An ƙera shi don haɗa motsa jiki a cikin aikin ku na mako-mako.Fara da sau biyu zuwa uku a mako kuma a hankali ƙara yawan mitar yayin da matakin lafiyar ku ya inganta.Bibiyar ci gaban ku ta hanyar sa ido kan nesa, saurin gudu da tsawon lokaci.Kalubalanci kanku ta hanyar ƙara ƙarfi ko tsawon lokacin motsa jiki don ci gaba da ganin sakamako.
A takaice:
Yin amfani da injin tuƙi a matsayin ɓangare na tafiyar motsa jiki na iya zama mai canza wasa don kitsen ciki.Ta hanyar sanin kayan aikin ku, haɗa ayyukan motsa jiki na HIIT, rungumar iri-iri, shigar da ainihin ku, da kasancewa da daidaito, zaku iya canza ƙoƙarin asarar kitse na ciki da samun sakamako na gaske.Ka tuna, kamar kowane tafiya mai dacewa, yana da mahimmanci don sauraron jikinka kuma tuntuɓi ƙwararrun kiwon lafiya kafin yin manyan canje-canje ga aikin motsa jiki na yau da kullum.Don haka, lanƙwasa takalmanku, yi tsalle a kan injin tuƙi, kuma fara balaguron ƙona kitse!
Lokacin aikawa: Juni-27-2023