Yadda Za Ka Ga Sakamakon da Sauri

Tambaya ta farko da kusan kowane mai farawa yake yi ita ce yaushe wani abu zai bayyana. Babu amsa guda, domin ƙarfi, tsarin jiki da kuma yanayin motsa jiki suna tafiya da saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin A ƙasa akwai jerin lokatai da za ka iya bincika da kanka.

Makonni 1 zuwa 3: Ƙarfin ya karu, tsoka ba ta

A cikin makonni biyu ko uku na farko, kusan dukan ci gaba ne na jijiyoyi. Ƙasashen jijiyoyinka suna koyon yin amfani da ƙwayoyin da yawa a lokaci ɗaya kuma suna daidaita motsi da kyau, saboda haka, ƙarfin da ke kan sandar yana ƙaruwa da sauri. Yana da kyau mutum ya soma yin squat ko kuma yin press da kashi 10 zuwa 30 cikin ɗari a cikin makonni uku ba tare da ya ƙara rabin santimita ba. Wannan ci gaba ne na gaske, kawai ba za ka iya ɗaukar hoto ba.

Sikeli sau da yawa yakan tashi da kilo 0.5 zuwa 1.5 a wannan lokacin. Wannan ruwa ne, glycogen na tsoka da kuma kumburi mai sauƙi daga kaya mai ban mamaki, ba mai ba. Ciwon bayan motsa jiki yana da tsawon sa'o'i 24 zuwa 72 kuma yawanci yakan ɓace a mako na uku ko na huɗu ko da kana ci gaba da motsa jiki a hanya ɗaya.

Makonni 4 zuwa 8: na farko aunawa canje-canje

A nan ne ainihin ci gaban tsoka ya fara. Matsayi mai kyau ga namiji mai farawa shine 0.25 zuwa 0.5 kg na nauyin nauyi a kowane wata, da 0.1 zuwa 0.25 kg ga mace. A cikin watanni biyu wannan kusan 0.5 zuwa 1 kg na tsoka. Ƙananan ne a sikelin, amma ya isa a ƙara 0.5 zuwa 1 cm zuwa hannu ko kafada, kuma hakan zai bayyana a kan ma'aunin tef.

Da farko, dole ne a tsara koyarwar. Ainihin abin da za a yi: 2 zuwa 4 zaman a mako, 10 zuwa 20 aiki sets da tsoka kungiyar a mako, 6 zuwa 15 reps da sa, da kuma karshe biyu ko uku sets gama 1 zuwa 3 reps kasa da gazawar. Yadda ake ci gaba yana da sauƙi. Da zarar ka kai saman jerin maimaitawa a kowane saiti, ƙara 2.5 kg a kan sama na jiki ko 5 kg a kafafu a gaba kuma ka sauke zuwa kasa na kewayon.

Abinci yana da rabo mai yawa na aikin: 1.6 zuwa 2.2 grams na furotin a kowace kilogram na nauyin jiki a kowace rana. Ga mutum mai nauyin 80 wanda yake 130 zuwa 175 g kowace rana, ya rarraba a cikin 3 ko 4 abinci na 30 zuwa 45 g. Barci na awa 7 zuwa 9 ba ƙaramin abu ba ne; mutanen da suke barci ƙasa da awa 6 suna murmurewa kuma suna yin tsufa sosai.

Makonni 8 zuwa 16: A lõkacin da madubi ya kama su.

Yawancin mutane suna bukatar mako 12 zuwa 16 na horo na yau da kullum kafin wasu su fara lura. Kana ganin kanka kowace rana, saboda haka kana jin kamar babu abin da ke faruwa. Hotuna kowane mako hudu, daki daya da haske daya, sun fi tasirinka daraja. Kwatanta mako 0 da mako 12 gefe da gefe yawanci shine lokacin da ya zama bayyananne cewa wani abu ya faru.

A cikin shekara ta farko ta horo na yau da kullum, namiji mai farawa zai iya ƙara 6 zuwa 10 kg na tsoka da mace 3 zuwa 5 kg. Shekara ta biyu tana samar da kusan rabin wannan, shekara ta uku kuma ƙasa da haka. Saurin ci gaba na farko al'ada ne kuma na ɗan lokaci.

Idan burin ka shi ne ka rage kiba

Rashin adadin kuzari na 300 zuwa 500 kcal kowace rana yana haifar da asarar kilo 0.25 zuwa 0.5 a mako, ko kuma kusan kashi 0.5 zuwa 1 cikin dari na nauyin jiki a wata. A cikin makonni 8 wannan shine 2 zuwa 4 kg kuma yawanci 3 zuwa 5 cm daga kugu. Canjin farko da ake gani yawanci yana fuska da kugu, kusan mako 3 ko 4.

Rashin nauyi mai tsanani yana da sauri a kan sikelin, amma wucewa fiye da kashi 1 cikin dari na nauyin jiki a mako sau da yawa yana kashe tsoka da ƙarfin tare da shi. Idan lambobinka na motsa jiki sun ragu mako bayan mako, rashin ku ya yi yawa. Bugu da ƙari, yin matakai 7,000 zuwa 10,000 a rana yana da daraja ɗaruruwan adadin kuzari, fiye da yin motsa jiki na minti 20.

Alamun yanayi da kuma lafiyar jiki: wanda yafi sauri ya lashe

Wannan shi ne ɓangaren da mutane ke raina. Idan mutum ya yi motsa jiki na minti 150 a mako, zai samu ci gaba da samun iskar VO2 da kashi 5 zuwa 15 cikin ɗari cikin makonni 8 zuwa 12. Yawan bugun zuciya yana sauka daga 3 zuwa 8 a minti daya cikin makonni 6 zuwa 8. A cikin mutanen da ke da ƙididdigar ƙididdiga, ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwa Jin daɗin insulin yana inganta bayan kowane zaman kuma yana ci gaba da ingantawa na awanni 24 zuwa 48.

A zahiri, ingancin bacci da makamashi na yau da kullun suna canzawa ga yawancin mutane cikin makonni 2 zuwa 3, kafin wani abu ya motsa akan ma'auni ko a cikin madubi.

Yadda za a bi shi ba tare da yaudarar kanka ba

• Ka auna kanka kowace safiya bayan ka je bayan gida, kafin ka ci abinci, kuma ka karanta matsakaicin mako-mako; sauye-sauye na kilo 1 zuwa 2 a rana al'ada ne.
• Auna kugu a matakin kwakwalwarka, da safe, sau ɗaya a kowane mako biyu.
• Ka ɗauki hotuna kowane mako 4 daga wannan kusurwa a cikin haske ɗaya.
• Ka rubuta yadda kake motsa jiki da kuma yadda kake motsa jiki. Wannan shi ne alamar da kake gani.
• Yi gwajin gwaji daya a wata: tafiya ko gudu na kilomita 2 ko bugun jini na minti daya bayan minti 3 na hawa hawa.

Abin da yawanci ke rage abubuwa

• 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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ A cikin zaman 12 da aka shirya, zaman 7 da aka kammala ba daidai yake da na 12 ba.
• Ana canja shirin kowane mako biyu, don haka babu abin da za a kwatanta.
• Karamin furotin da yawa da aka dauka don kammala gazawar.
• Barci ƙasa da sa'o'i 6 da shan giya da yawa dare a mako.

Idan ba ka ƙara ko kilogiram ɗaya ba a cikin makonni shida, matsalar ba ta da nasaba da kwayoyin halitta. Yana daya daga cikin abubuwa hudu: daidaito, barci, abinci, ko babu wani ci gaba na gaske.

Lokacin da za ka je wurin likita

Ci gaba da kuma alamun gargaɗi ba ɗaya ba ne. Ka je ka bincika idan kana da:

• ciwo a kirji ko matsa lamba, matsanancin numfashi, maƙarƙashiya ko rashin hankali yayin aiki;
• ruwan 'ya'yan itace mai launin shayi tare da kumburi mai tsanani da ciwo bayan farkon zaman wuya, wanda ke buƙatar gaggawa;
• ciwon haɗin gwiwa wanda ya wuce makonni biyu, farkawa da dare, ko kuma ya kasance tare da kumburi;
• kumburi a kafa ɗaya kawai, ko asarar rashin hankali na fiye da kashi 5 cikin dari na nauyin jiki;
• lokutan da suka tsaya na watanni uku ko fiye.

Idan kana da cutar hawan jini, ciwon sukari ko cututtukan zuciya, idan kana shan magunguna a kai a kai, ko kuma idan ka wuce shekara 40 kuma ba ka motsa jiki fiye da shekara biyar, zai dace ka yi bincike kafin ka soma motsa jiki mai wuya.

Gajerun bayanai

• Makonni 1 zuwa 3: ƙarfin ya tashi 10 zuwa 30 bisa dari, tsoka ba; sikelin zai iya tashi 0.5 zuwa 1.5 kg daga ruwa.
• Makonni 4 zuwa 8: na farko da za a iya auna tsoka, 0.25 zuwa 0.5 kg a wata ga maza, 0.1 zuwa 0.25 kg ga mata.
• Makonni 12 zuwa 16: canjin ya zama bayyane ga wasu mutane; kwatanta hotuna kowane mako 4.
• Rashin kitse: Rashin 300 zuwa 500 kcal yana ba da 0.25 zuwa 0.5 kg a mako kuma 3 zuwa 5 cm daga kugu a cikin makonni 8.
• Saurin motsa jiki da barci suna samun ci gaba cikin sauri, cikin makonni 2 zuwa 8, kafin madubi ya nuna wani abu.