Rage nauyi na iya zama tafiya mai ƙalubale, amma tare da kayan aiki masu dacewa da ƙuduri, tabbas yana yiwuwa.A treadmillkayan aiki ne mai ban mamaki wanda zai iya taimaka maka rasa nauyi.Ba wai kawai wannan kayan aikin motsa jiki zai ƙarfafa tsarin jijiyoyin jini ba, zai kuma taimaka muku ƙona adadin kuzari da kyau.A cikin wannan blog ɗin, za mu tattauna yadda ake rasa nauyi yadda yakamata ta hanyar haɗa ayyukan motsa jiki a cikin aikin motsa jiki na yau da kullun.
1. Fara da dumama:
Kafin yin tsalle akan injin tuƙi, yana da mahimmanci don dumama tsokoki yadda yakamata.Ɗauki mintuna kaɗan don yin ayyukan motsa jiki mai sauƙi, kamar tafiya ko mikewa.Wannan zai shirya jikinka don aikin da ya fi ƙarfin zuwa, yana rage haɗarin rauni.
2. Canja saurin ku:
Haɗuwa da sauri yayin motsa jiki na motsa jiki na iya haifar da sakamako mafi inganci a cikin asarar nauyi.Haɗa tazara a ƙanana, matsakaita da babban ƙarfi a cikin ayyukan motsa jiki na yau da kullun.Fara da tafiya mai dumi ko gudu kuma a hankali ƙara saurin ku.Sa'an nan, madadin lokacin hutu mai ƙarfi tare da lokutan dawowa.Wannan hanyar ana kiranta da horarwar tazara mai ƙarfi (HIIT), kuma an santa don haɓaka metabolism ɗin ku da ƙona adadin kuzari tsawon bayan aikinku ya ƙare.
3. Ƙara gangara:
Ƙara karkata zuwa motsa jiki na motsa jiki shine hanya mai kyau don kalubalanci ƙungiyoyi masu yawa da kuma ƙara yawan ƙona calories.Ƙara karkarwa kuma yana kwaikwayi tafiya mai hawa ko gudu, yana ba jikinka ƙarin motsa jiki.A hankali ƙara karkata yayin da matakin lafiyar ku ya inganta.
4. Yi amfani da jadawalin tazara:
Yawancin injin tuƙa na zamani suna zuwa tare da zaɓuɓɓukan tazara da aka riga aka tsara.Waɗannan shirye-shiryen suna canza saurin gudu da saituna ta atomatik, suna ceton ku matsalar daidaita su da hannu.Waɗannan tsare-tsare na tazara suna sauƙaƙa haɗa ƙarfi daban-daban a cikin ayyukan motsa jiki yayin kiyaye daidaito.
5. Kula da bugun zuciyar ku:
Don tabbatar da cewa kuna motsa jiki a daidai ƙarfin don asarar nauyi, yana da taimako don saka idanu akan bugun zuciyar ku.Yi amfani da firikwensin bugun zuciya akan injin tuƙi ko sanya madaidaicin madaidaicin madaidaicin motsa jiki ko madaurin ƙirji.Gabaɗaya, niyya don kiyaye ƙimar zuciyar ku tsakanin 50-75% na matsakaicin adadin bugun zuciyar ku yayin horon motsa jiki.
6. Haɗa horon ƙarfi:
Duk da yake motsa jiki na motsa jiki yana da tasiri sosai don asarar nauyi, kar a manta da mahimmancin horon ƙarfi.Haɗa horon motsa jiki tare da horo na ƙarfin yau da kullum zai iya taimakawa wajen gina ƙwayar tsoka.Ƙara yawan ƙwayar tsoka yana taimakawa wajen hanzarta metabolism, yana ba ku damar ƙona karin adadin kuzari har ma da hutawa.
7. Kasance mai daidaito:
Makullin samun nasarar asarar nauyi shine dagewa.Nufin aƙalla mintuna 150 na matsakaicin ƙarfin motsa jiki na motsa jiki ko mintuna 75 na ayyukan ƙarfin ƙarfi a kowane mako.Ta hanyar haɗa ayyukan motsa jiki tare da sauran motsa jiki a cikin aikin yau da kullun, zaku iya cimma gagarumin sakamako na asarar nauyi akan lokaci.
a ƙarshe:
Yin amfani da injin tuƙi azaman ɓangare na tafiyar asarar nauyi zaɓi ne mai wayo da inganci.Ka tuna koyaushe ka ba da fifiko ga aminci kuma ka tuntuɓi ƙwararren likitan ku ko ƙwararren mai horar da motsa jiki kafin shiga kowane sabon shirin motsa jiki.Ta hanyar haɗa horon tazara, ta yin amfani da karkata, lura da bugun zuciyar ku, da kasancewa da daidaito, zaku iya samun mafi kyawun ayyukan motsa jiki da zubar da waɗannan ƙarin fam tare da azama da juriya.Don haka lanƙwasa sneakers ɗinku, yi tsalle a kan injin tuƙi, kuma ku shirya don cimma burin motsa jiki!
Lokacin aikawa: Yuli-13-2023