Yadda za ka ci gaba da motsa jiki a mako na farko a dakin motsa jiki

Makon farko a dakin motsa jiki ba safai yake kasawa ba saboda rashin karfin zuciya yana kasawa saboda da yawa da burin. Mutane suna farawa da zaman biyar na sa'o'i biyu da kuma shirin da zai lalata wani wanda ya horar da shekara guda, kuma a ranar Talata na mako na biyu ba za su iya zama a kan kujera ba. Wannan ya bambanta da yadda ake bi da su: wani shirin da aka yi da gangan, saboda kawai burin mako na farko shi ne cewa akwai mako na biyu.

Motsawa sakamako ne, ba yanayin farawa ba

Mako na farko shi ne lokaci mafi muni da za ka jira har sai ka ji kamar horo. Babu wani abu da ya isa ya motsa ni: babu ci gaba da ake gani, babu al'ada, babu al'ada. Abin da kake da shi shi ne kalanda da jakar motsa jiki. Saboda haka, ka tsara mako na farko a kan alƙawura, ba a kan yanayi ba lokaci uku da ba za su canja ba, kamar yadda ba za a canja canjin aiki ba.

Ka yi haka yanzu, yayin da kake karantawa: sanya daidai ramuka uku a wayarka (misali Litinin da karfe 6:00 na yamma, Laraba da karfe 6:00 na yamma, Asabar da karfe 10:00 na safe) kuma saita tunatarwa minti 90 kafin kowane. Wannan tunatarwa ta farko tana da mahimmanci fiye da yadda take sauti shine lokacin ƙarshe lokacin da har yanzu zaku iya motsa abincin dare ko taro maimakon motsa zaman.

Shirin: uku zaman na 405050 minti

Dukan zaman, har da warming-up, ya dace cikin minti 40 zuwa 50. Warming-up yana da minti 5 a kan wani treadmill ko bike da kuma haske daya saita ta motsa jiki. Yi shi 2 sets na 101212 maimaitawa tare da 90 seconds na hutawa tsakanin saiti, ta amfani da nauyi za ka iya tura don wani 455 reps idan kana bukatar. Hakan yana nufin cewa za ka bar dakin motsa jiki kana jin cewa kana da ƙarin abin sha. A mako na farko, wannan shi ne ainihin batun.

Taron A

• Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙ
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar
• Saitin igiyoyi masu zama 2 x 12
• Lat janye 2 x 12
• Tsarin 3 x 20 seconds

Taron B

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwa 2 x 10
• Rarraba squat a wuri 2 x 8 da kafa
• Hanyar da aka yi amfani da ita don hannu guda 2 x 10 a kowace hannu
• Matattu kwaro, baya a ƙasa, saukar da daya hannu da kuma sauran kafa 3 x 8 da gefe

Taron C

Maimaita zaman A, amma ƙara 2.5 kg zuwa sama na jiki da kuma 5 kg zuwa kafafu kawai idan kun gama kowane saiti da tsabta a karo na ƙarshe, ba tare da yin rawar jiki ba kuma ba tare da dakatar da tsakiya ba. Idan ba ka yi ba, ka maimaita nauyin. Wannan shi ne dukan ci gaba na mako na farko, kuma ba ka bukatar wani abu da ya fi haka wuya.

Abin da ke faruwa a waje da dakin motsa jiki

Kada ka canja abincinka a mako na farko. Abubuwa uku ne ke kawo kusan dukkanin sakamakon, kuma dukkansu uku suna iya aunawa:

• Ƙarfin furotin: kimanin 1.6 g da kilogram na nauyin jiki. Ga kilogiram 80 wannan kusan 130 g ne a rana, ko 304040 g a cikin abinci uku zuwa huɗu. Don tunani: 150 g na kaza yana da kimanin 30 g, uku qwai game da 18 g, 200 g na Greek yogurt game da 20 g.
• Ruwa: 303535 ml da kilogram, don haka 2.42.2.8 lita a 80 kg, da kuma wani rabin lita a kan kwanakin horo.
• Yadda za a yi barci: Sa'o'i bakwai da tara. Idan kana barci a yanzu 6, kada ka yi nufin kai tsaye zuwa 8 motsa lokacin kwanta barci minti 30 da wuri kuma ka riƙe hakan har kwana bakwai.
• Matakai: 7,0008,0008,000 a rana, ciki har da ranakun hutu. A mako na farko wannan yana sa ka samu ci gaba fiye da kowane ƙarin saiti.

Abin da za ka yi idan ba ka son ka je

Zai faru, mai yiwuwa a rana ta huɗu. Kada ka dogara ga yanke shawara a wannan lokacin dogara da ka'idar da ka kafa a gaba:

1. Dokar minti goma: Kawai ka yi amfani da motsa jiki na farko da kuma motsa jiki na farko. Idan har yanzu kana jin ba ka da lafiya bayan minti 10, ka tafi gida ka lissafa hakan a matsayin kammala zaman. A aikace za ka zauna a duk lokacin da.
2. Rabin zaman shine cikakken zaman: idan kana da minti 20 maimakon 45, yi daya daga cikin motsa jiki uku na farko kuma ka bar. Wannan ba kyautar ta'aziyya ba ce tana kiyaye alƙawari.
3. Kada ka rasa biyu a jere: Sa'a daya da aka tsallake shine hutu, biyu shine tsayawa. Idan Litinin ta wuce, Talata ta zama wajibi.

Ba a tantance mako na farko bisa yawan abin da ka ɗaga ba. Ana yin la'akari da ko kun bayyana sau uku.

Ciwo: abin da yake al'ada

Ciwon tsoka awa 24 zuwa 72 bayan horo, yana kaiwa kusan awa 48, al'ada ne musamman bayan zaman farko. Yana da banƙyama, mai daidaitawa, yana da wuya a taɓa, kuma yana sauƙaƙe idan ka yi dumi ta hanyar tafiya. Kada ka yi watsi da taro na gaba domin hakan; idan yana damunka sosai, ka rage nauyin da kake ɗauka da kashi 20 zuwa 30 kuma ka rage lokacin taron.

Lokacin da za ka je wurin likita

Ka tuntuɓi likitanka kafin zaman farko idan ka san cututtukan zuciya, karfin jini wanda ba a karkashin iko ba, ciwon sukari, asma, idan kana da ciki, ko kuma idan an yi maka tiyata a cikin watanni 6 da suka gabata. A cikin mako na farko, ka daina shan taba kuma ka nemi taimako a waɗannan yanayin:

• Ciwon kirji ko matsin lamba, ko kuma numfashi a lokacin da ake yin aiki mai sauƙi gaggawa, ba gobe ba.
• Rashin hankali, ƙwanƙwasawa, ko bugun zuciya mai ƙarfi a lokacin ko bayan horo.
• Sharp, ciwon haɗin gwiwa mai rauni, kumburi, ko asarar cikakken motsi na tsawon kwanaki 344.
• Ciwon tsoka wanda ba shi da ma'auni ga motsa jiki, tare da fitsari mai duhu da kuma rauni mai rauni kulawa da gaggawa a wannan rana.
• Idan kana shan magani don ciwon jini, ciwon zuciya, ko kuma ciwon sukari, ka tambayi yadda motsa jiki na kullum yake shafan yawan shanka.

Gajerun bayanai

• Zama uku na minti 40-50 , tsayayyen lokaci a cikin kalandar, tunatarwa minti 90 kafin.
• Saiti biyu na maimaitawa 101212, da hutawa na dakika 90, nauyin da ya bar maimaitawa 45 a ajiya.
• A waje da dakin motsa jiki, lambobi uku ne kawai: Gwargwadon furotin 1.6 a kowace kilogram, 79 hours na barci, 7,0008,0008,000 matakai.
• A miyagun kwanaki: yi minti 10 sannan ka yanke shawara, kuma kada ka taɓa yin zaman biyu a jere.
• Ciwon kirji, rashin sani, kumburi ko kuma fitsari mai duhu ka daina yin hakan kuma ka je wurin likita.