Abin da Ya Sa Mata Suke Da Sauƙin Bi da Matsayin da Ya Fi Girma

Ka sanya namiji da mace a kan na'ura guda a kashi ɗaya na iyakar su, kuma za ta samu karin maimaitawa da yawa kuma ta ji shirye don saiti na gaba da wuri. Wannan ba dalili bane ko ƙarfin hali, ya fito ne daga bambance-bambance masu aunawa a cikin nau'in zaren, kwararar jini ta hanyar tsoka mai aiki, da kuma yadda saurin gajiya ke kawar da shi. Ga abin da ya faru da gaske, da kuma yadda za a gina wani shirin a kusa da shi maimakon yaki da shi.

Abin da ke faruwa a cikin tsoka

Abubuwa uku suna janyewa a hanya guda.

• Tsarin fiber. Mata suna da kashi 5 zuwa 10 cikin ɗari na ƙwayoyin da suke da su a jiki. Fiber mai jinkirin samar da ƙaramin ƙarfi amma yana aiki akan metabolism na aerobic kuma yana ci gaba da aiki na dogon lokaci kafin su daina.
• Jinin jini a lokacin saiti. Idan tsoka ta yi taƙama fiye da kashi 60 cikin ɗari na ƙarfinta, sai ta matsawa cikin jikinta ta sa jijiyoyinta su rufe. Ƙananan ƙarfin ƙarfin yana nufin ƙananan matsa lamba, don haka oxygen har yanzu ya isa tsakiyar hanyar ta hanyar maimaitawa 12. Ƙarin ƙarancin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo
• Ƙarƙashin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar. Ions na hydrogen da kuma inorganic phosphate, waɗanda kai tsaye ke rage ikon fiber na samar da ƙarfi, ana wanke su da sauri. Ƙarfin yana raguwa a hankali a cikin saiti, kuma tsakanin saiti dawowa zai zo watakila da sauri da minti goma zuwa ashirin fiye da na mutum mai irin wannan horo.

Sakamakon sakamako mai sauƙi ne: tsoka da ke samar da karfi mai karfi ya fi kyau kuma ya fi kasawa kansa, don haka ya fi tsayi.

Dalilin da ya sa kashi ɗaya ba daidai ba ne da ƙoƙari

Ana rubuta shirye-shirye a cikin kashi 1RM, suna zaton kashi 70 cikin dari yana nufin adadin maimaitawa ga kowa. Ba haka yake ba. Matsakaicin matsakaici yana kama da wannan:

• 60% 1RM: maza kusan 15 zuwa 20 maimaitawa, mata 22 zuwa 30.
• 70% 1RM: maza 8 zuwa 12, mata 12 zuwa 17.
• 80% 1RM: maza daga 6 zuwa 8, mata daga 8 zuwa 11.
• 90% 1RM: maza 3 zuwa 4, mata 4 zuwa 5.

Ka lura cewa rata tana ƙaruwa yayin da kaya ya ragu. A kashi 60 cikin ɗari zai iya zama maimaitawa goma; a kashi 90 cikin ɗari zai zama ɗaya. A aikace: Mace da ke yin jerin 10 a kashi 70 cikin dari tana dakatar da maimaitawa 4 zuwa 6 ba tare da gazawar ba, don haka motsawa ya fi rauni fiye da shirin da aka yi niyya. Ba a gyarawa da yawa ba, ko dai ƙara nauyi (kashi 75 zuwa 80 cikin ɗari) ko kuma aiki zuwa kusancin gazawar maimakon lamba da aka buga.

Kashi yana nuna maka yadda nauyin yake. Abubuwan da ka bari a cikin tanki sun gaya maka yadda saitin ya kasance. Ga mata waɗannan lambobi biyu sun fi nisa fiye da maza.

Lokacin hutawa ya fi gajere fiye da yadda aka tsara.

Idan samfurin ya bukaci minti 3, yawancin mata sun sami irin wannan inganci a saiti na gaba tare da 2. Tsarin aiki:

1. Sanya, deadlift, bench press a cikin saiti na 3 zuwa 6 maimaitawa: Minti biyu zuwa uku.
2. Ƙungiyoyin haɗuwa a cikin saiti na 8 zuwa 12: 90 zuwa 120 seconds.
3. Ayyukan keɓewa (curls, zaune kafafu curl, gefe tada): 45 zuwa 75 seconds.

Hakan ya sa zaman aiki na 20 a cikin minti 55 zuwa 65 maimakon 90, ba tare da asarar inganci ba.

Da yawa sets da mako daya

Mafi kyawun juriya ga gajiya yawanci yana nufin ƙarshen ƙarshen ƙimar ƙimar da aka ba da shawarar yana aiki. Maimakon daidaitaccen aiki na 10 zuwa 20 a kowane rukuni na tsoka a mako, mata da yawa suna samun ci gaba sosai a 14 zuwa 22, raba cikin zaman biyu ko uku don wannan rukuni. Kada ku yi tsalle a can nan da nan: ƙara 2 sets da kungiyar da mako, riƙe for 2 to 3 makonni, sa'an nan kuma ƙara sake. Idan barci ya yi muni, ko kuma idan ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon

Inda fa'idar ta ɓace

Amfanin yana cikin gajiya, ba cikin ƙarfi ba. A wani lokaci mafi girma bambanci yana tafiya a wata hanya kuma ya kasance mai girma, musamman a cikin jiki. Kuma karin maimaitawa ba ta nufin samun sakamako mafi kyau ba: Saitin 20 tare da 6 reps da suka rage a cikin ajiya ba su da wani abu. Girma yana buƙatar 2 zuwa 3 na ƙarshe don zama jinkirin da wuya, ko saitin ya kai 6 ko 18.

Hawan keke, barci da abinci

Sau da yawa, a cikin kwanaki na ƙarshe kafin haila da kuma a cikin kwanaki biyu na farko na zubar jini. Kada ka sake rubuta shirinka daga jadawalin wani. Ka ba da maki daga 1 zuwa 10 a kowane lokaci na biyu zuwa uku kuma ka ga ko akwai tsari a gare ka. Ka rage yawan furotin zuwa gram 1.6 zuwa 2.2 a kowace kilogram na jikinka (ga kilogram 65 wato gram 105 zuwa 145 a rana) kuma ka yi barci na awa 7 zuwa 9, domin rashin barci yana sa ka kasa jure gajiya.

Lokacin da za ka je wurin likita

Wasu 'yan yanayi ba matsalolin horo ba ne kuma suna buƙatar bincike da aikin gwaji:

• Gajiya mai tsanani, numfashi a lokacin da aka yi ƙoƙari, ko kuma ƙyalli. Ƙananan ferritin na kowa ne a cikin mata da suke motsa jiki sosai, har ma ba tare da cikakkiyar anemia ba, kuma kawai gwajin jini ya nuna shi.
• Babu wata na tsawon watanni 3 ko fiye, ko kuma sake zagayowar da ta ɓace bayan wani lokaci na rage cin abinci da horo mai tsanani.
• Ciwon kasusuwa wanda ya bayyana a ƙarƙashin kaya kuma ya wuce fiye da makonni 2 zuwa 3 (mai yiwuwa karaya mai wahala).
• Rashin fitsari lokacin tsalle, tari ko kwantar da hankali, ko jin matsin lamba a ƙashin ƙugu. Mai jinya ne ke kula da wannan, ba ta guje wa ɗagawa ba.
• Jiki, haihuwar haihuwa ko tiyata: Ka gaya wa likitanka.

Gajerun bayanai

• Ƙarin fiber mai jinkiri, mafi kyawun zubar da jini da kuma saurin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar.
• A kashi 70 cikin dari na max wannan yawanci yana nufin 12 zuwa 17 maimaita maimakon 8 zuwa 12, don haka shirye-shirye bisa kashi sau da yawa underload.
• Ka huta: Minti 2 zuwa 3 a kan ɗaga nauyi, 90 zuwa 120 seconds a kan matsakaici, 45 zuwa 75 seconds a kan kadaici.
• Ƙarar aiki daga 14 zuwa 22 na aiki a kowace ƙungiyar tsoka a mako, ƙara ta 2 sets kowane makonni 2 zuwa 3.
• Yanayin ya shafi gajiya, ba iyakar ƙarfin ba, kuma yana ƙidaya ne kawai idan an dauki saiti kusa da gazawar.