Rashin Kitse da Ƙarfafawa a Lokaci Ɗaya

Rashin kitse da kuma samun ƙarfi suna kama da maƙasudai dabam dabam, amma suna iya tafiya tare idan rashin ya kasance mai sauƙi, furotin ya kasance mai yawa, kuma ɗagawa yana ci gaba da gaske. Ba ka bukatar wani shirin na musamman da wani sunan na musamman kana bukatar wani dintsi na lambobi su zama daidai a lokaci guda. Ga yadda hakan yake a aikace.

Wanda zai iya yin duka biyun a zahiri

Za ka iya yin hakan idan ka san inda za ka soma. Mutanen da suka fi samun mafi daga wannan:

• masu farawa a cikin watanni shida zuwa 12 na farko na horo mai karfi;
• duk wanda ya dawo bayan hutu fiye da watanni uku tsohuwar ƙarfin ya dawo da sauri;
• mutane da suke dauke da kitse a jiki, sama da kashi 20 cikin dari ga maza da sama da kashi 28 cikin dari ga mata, saboda suna da wadataccen makamashi da za su yi aiki da shi.

Idan ka horar da shekaru biyar kuma ka zauna a 10-12% na kitsen jiki, makasudin gaskiya a cikin rashi shine don samun ƙarin nauyi. Ka riƙe ƙarfinku, ba ƙara shi. Wannan har yanzu yana da daraja a matsayin nasara kawai kada ku lakafta shi a matsayin rashin nasara kuma ku yi amfani da rashi daga takaici.

Abin da ke cikin calorie: Yaya girman rashi

Dole ne wannan rashi ya kasance ƙarami sosai don horo ba zai sha wahala ba. Manufar da ake bi ita ce: 300 zuwa 500 kcal a ƙasa da kiyayewa, ba 800 ba kuma ba 1000 ba. Idan aka kwatanta da nauyin jiki, wannan shine 0.5-0.75% a mako: ga wani a 85 kg, kusan 0.4 zuwa 0.6 kg a mako.

Misali: Idan ci gaba yana kusa da 2600 kcal, yi ƙoƙari na 2100-2300 kcal kowace rana. Idan ba ka san yawan abincin da kake ci ba, ka ci yadda ya kamata har kwana 10, ka auna kanka kowace safiya, ka lura da yawan abincin da kake ci a mako, kuma ka rage daga wurin.

Alamun rashin isasshen kuɗi: ƙarfin ya ragu a cikin manyan ɗagawa na makonni biyu ko uku a jere, barci ya rushe, kuma saitin dumi yana jin nauyi koyaushe. Ka ƙara 200-300 kcal baya.

Protein da sauran farantin

A cikin rashi, furotin ba wani daki-daki ba ne shine babban abu da ke kare tsoka.

• Ƙarfin furotin: 1.6-2.2 g da kilogram na nauyin jiki. A 80 kg wannan shine 130-175 g kowace rana. Idan kana da kitse da yawa, ka yi lissafin daga nauyin da kake so, ba na yanzu ba.
• Matsayin: Cin abinci guda hudu na 35-45 g na furotin ya fi aiki fiye da babban furotin a daren.
• Abin da ke cikin kitse: aƙalla 0.6-0.8 g/kg, don haka kusan 50-65 g a 80 kg. A ƙasa da wannan, hormones da yunwa duka biyu sun fi muni.
• Carbohydrates: abin da ya rage, yawanci 2.5-3.5 g / kg. Wannan shine man fetur don saiti na 6-12.
• Fiber da ruwa: 25-35 g na fiber kowace rana da kuma kimanin 30-35 ml na ruwa da kilogram.

Horar da ƙarfi: ba a sayar da su ba

Tashi shine dalilin da yasa jikinka ya yanke shawarar kiyaye tsoka yayin rasa nauyi. Lambobin da suke bukatar su tsaya:

• Za a riƙa yin nazari sau uku zuwa huɗu a mako, 45-70 minti na ainihin aiki tare da wayar tafi.
• 10 zuwa 20 na tsauri a kowace ƙungiyar tsoka a mako. A ƙasa da 10 yawanci kana rasa ƙarfi a cikin rashi; sama da 20 kana fama da dawowa cikin ɗaya.
• Ƙididdigar ƙididdiga: Sa'a 4-6 a mako a cikin yankunan 3-6 don ƙarfin, sauran a 8-15 don girma da lafiyar haɗin gwiwa.
• Kusa da gazawar: Ka bar 1-3 maimaitawa a cikin ajiya. Ba safai ake samun gazawa ba, kuma a kan aikin warewa ne kawai.
• Ka huta: Minti 2-3 a kan manyan lif, 60-90 seconds a kan ware.
• Yadda ake ci gaba: Lokacin da ka isa saman iyakar maimaitawa a kowane saiti, ƙara 2.5 kg na sama ko 5 kg na ƙasa kuma ka koma kasan iyakar.

Samfurin mako na kwanaki hudu

1. Ƙarƙashin A: 4x4-6, Rumanian deadlift 3x6-8, tafiya ta hanyar tafiya 3x8-10 a kafa, calves 3x12-15, abs 3x10-15.
2. A saman A: Matsayin 4x4-6, layi na 4x6-8, matsawa 3x8-10, lat jawowa 3x10-12, triceps 2x12-15.
3. Ƙarƙashin B: Dukan abubuwa masu yawa, da kuma abubuwan da ke faruwa a cikin gida.
4. Ƙarshen B: matsa lamba na 4x6-8, 4 sets na janyewa da dakatar da 2 reps short, hannun daya jere 3x10-12, tadawa gefe 3x12-15, biceps 2x12-15.

Jiki da matakai

Jiki na da amfani wajen ƙona adadin kuzari, ba don maye gurbin rashin kuzari ba. Mintuna talatin na tafiya mai sauri yana ƙone kimanin kilocalories 150-200 wannan karamin abun ciye-ciye ne, ba mu'ujiza ba.

• Matakai 7,000-10,000 a rana a matsayin tushe.
• Sashi biyu na minti 20-30 na motsa jiki mai sauƙi a mako, a cikin saurin da har yanzu zaka iya tattaunawa.
• Kada ka shirya motsa jiki kafin ko bayan motsa jiki.
• Darussan HIIT guda hudu ko biyar da rashin ƙarfi da ɗagawa shine hanya mafi sauri don rasa ƙarfi.

Barci, farfadowa da hutu

Ku yi barci na awa bakwai zuwa tara. Tare da ɗan gajeren bacci na kusan sa'o'i 5, yawancin nauyin da kuka rasa ya fito ne daga ƙwayoyin tsoka maimakon kitse kuma babu wani shiri da zai gyara hakan. Ka ɗauki kwanaki 1-2 cikakke a mako, kuma kowane mako 8-12 gudu mako guda a calories na kiyayewa.

Sake hadawa yana da jinkiri. Sakamakon da ya dace a cikin watanni shida shine nauyin kitse 6-8 tare da irin wannan ko dan kadan mafi kyau ba canji mai ban mamaki a cikin wata daya ba.

Yadda za a gaya shi ne aiki

Biye da abubuwa hudu, kuma ka ba su akalla makonni 3 kafin ka canza wani abu:

1. Ka auna shi kowace safiya, amma ka karanta matsakaicin mako-mako kawai. Ka rage nauyinka zuwa kilo 0.4 zuwa 0.6 a mako.
2. Auna ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙ Yi tsammanin kimanin - 1 cm kowane makonni 3-4.
3. Ƙarfin: idan kaya da maimaitawa a kan squat, benci da jere riƙe ko hawa, da tsoka ne har yanzu akwai.
4. Hotuna kowane mako hudu, haske iri ɗaya, lokaci iri ɗaya na rana.

Idan babu wani motsi a kan sikelin ko tef na makonni 3, rage 200-300 kcal ko ƙara matakai 1,500 a kowace rana. Ɗaya daga cikin biyu, ba duka biyu ba.

Lokacin da za ka je wurin likita

• Ciwon kirji, numfashi ko maƙarƙashiya yayin motsa jiki mai sauƙi dakatar da horo kuma a bincika shi nan da nan.
• Kuna rasa fiye da kilo 1 a mako ba tare da ƙoƙarin yin ba, ko rasa nauyi yayin cin abinci kullum.
• Kuna da ciwon sukari, cututtukan thyroid, hawan jini ko shan magani na yau da kullun rashi da sabon horo na iya buƙatar daidaitawa.
• Ga mata: rashin haila biyu ko fiye.
• Ciwon haɗin gwiwa wanda ya wuce makonni 2, farkawa da dare, ko iyakance motsin ku.
• Idan BMI ɗinka bai kai 18.5 ba ko kuma kana da matsalar cin abinci, kada ka soma rashin abinci ba tare da ka fara tuntuɓar likita ko kuma mai koyar da abinci ba.

Gajerun bayanai

• Yi amfani da ƙarancin calories 300-500 a rana, rasa 0.5-0.75% na nauyin jiki a mako ba sauri ba.
• Ku ci furotin da ya kai gram 1.6-2.2 a kowace kilo, ku raba shi zuwa abinci guda huɗu da ke da gram 35-45.
• Tashi sau 3-4 a mako, 10-20 sets da muscle kungiyar, dakatar 1-3 reps kasa da gazawar.
• Ka ɗauki motsa jiki na zuciya a matsayin ƙarin: Matakai 7,000-10,000 da kuma sauyi biyu masu sauki, ba motsa jiki biyar na HIIT ba.
• Ka yi la'akari da ci gabanka ta hanyar matsakaicin nauyi na mako-mako, kugu da ƙarfi; canza shirin bayan makonni uku.