Yankin Da Ake Gona Kitse: Abin da Rashin Gudun Ba Ya Ce Maka

Kowane matattarar tana da saitin "ƙone kitse", wanda shine dalilin da ya sa rabin dakin motsa jiki ke ciyar da sa'a guda suna tafiya a kan gangara da tabbacin cewa ita ce hanya mafi kyau don rasa kitse. Yankin na gaske ne kuma ilimin lissafi a bayansa daidai ne, amma ƙaddamar da mutane ke fitowa daga gare ta ba haka ba ne. Ga abin da lambobi suka ce da kuma yadda za ka gina mako a kusa da su.

Abin da yankin yake a zahiri

Jikinka yana ƙona kitse da kuma carbohydrate a kowane lokaci; kawai rabo ya canja. A ƙananan ƙarfin 70% kusan 5570%70% na ƙimar zuciya kitse yana ba da gudummawar mafi yawan ƙarfin da kuka ƙone, a wani wuri a kusa da 50665%. Idan ka matsa da ƙarfi, yawan adadin zai ragu, domin jikinka zai juya zuwa glycogen, wanda ke samar da makamashi da sauri. Duk waɗannan gaskiya ne. Kuskuren shine rikicewa a yawanci tare da wani jimlar adadinKa yi tunani .

Lissafi wanda ya warware shi

Ka ɗauki mutum mai nauyin kilo 80 da kuma zaman minti 30 biyu:

• Tafiya mai sauri, bugun zuciya a kusa da 115125125: da kuma kimanin 200 kcal total. Idan kashi 60% ya fito ne daga kitse, wannan yana da kilocalories 120 na kitse.
• Gudun ko hawan keke, bugun zuciya a kusa da 15516165: da kuma kusan 400 kcal total. Idan kashi 35% ya fito ne daga kitse, wannan shine 140 kcal na kitse.

A cikin mafi wuya zaman yana da ƙananan kashi da mafi girma cikakken adadin mai 200 da 200 kcal karin jimlar makamashi ƙone. Kuma jimlar makamashi shine abin da ke ciyar da daidaitattun ku na yau da kullum.

Jikinka baya yin lissafi a cikin sa'a.

Ga wani bangare da allon motsa jiki bai nuna ba: abin da ke faruwa bayan haka. Idan ka ƙone glycogen da yawa a lokacin horo, jikinka yana samun mafi yawan ƙarfinsa daga kitse a cikin sa'o'i masu zuwa, kawai saboda akwai ƙananan carbohydrate. Bayan sa'o'i 24 sai ya daidaita. Shi ya sa man fetur da kuke konawa a lokacin da Motsa jiki ba shi da kyau wajen sanin ko za ka rasa kitse. Yawan adadin kuzari a cikin yini da mako shi ne abin da ke yanke shawara.

Abin da ke haifar da asarar mai

1. Rashin adadin kuzari 300500500 kcal kowace rana. Wannan yana samar da kimanin kilo 0.30.0.7 a kowane mako, ko 0.51%1% na nauyin jiki. Idan ka yi sauri, yawan abin da ka rasa shi ne tsoka da ruwa.
2. Protein a cikin 1.6 2.2 g da kilogram na nauyin jiki. Ga mutum mai nauyin kilo 80 wannan shine 13017175 g a rana, ya bazu a cikin abinci 3454 na 304545 g.
3. Horar da ƙarfi sau 2 3 a mako. 466 motsa jiki a kowane zaman, 3 sets na 612 reps, 90120120 seconds hutawa. Wannan shi ne bangaren da ke kare tsoka yayin da kake cikin rashi.
4. Motsa jiki na yau da kullum a waje da horo. Matakai dubu takwas a rana shine 250-350 kcal ga mafi yawan mutane 350 makamashi ba dole ba ne ka bi a kan na'ura.
5. Jiki kamar yadda add-on, mintuna 150 zuwa 300 na matsakaici ko 75 zuwa 150 na aiki mai ƙarfi a mako.

Dokar ta gaba ɗaya: Abinci yana haifar da rashi, ɗagawa yana kare tsoka, cardio da matakai suna fadada dakin don wannan rashi. Yawan bugun zuciyarka a lokacin zaman ba ya cikin jerin.

Yadda mako ke kama

• Ranar Litinin: ƙarfin jiki, 456060 minti
• Ranar Talata: 304040 minti na motsa jiki mai sauƙi (saurin da za ka iya tattaunawa) ko kuma matakai 8,000
• Ranar Laraba: ƙarfin, 456060 minti
• Alhamis: lokaci minti 10 na dumi, sa'an nan kuma 8 × 1 minti mai wuya tare da minti 2 mai sauƙi, sa'an nan kuma minti 5 sanyi
• Ranar Jumma'a: ƙarfin, 456060 minti
• A ƙarshen mako: tafiya ta minti 60 da minti 90 da kuma kwana daya na hutawa

Wannan kusan awa 4 ne a mako. Idan kana da ramuka uku kawai, ka daina ranar Talata da Alhamis kuma ka ci gaba da darussan motsa jiki uku da kuma yawan matakanka.

A Ina Ƙananan Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Babu wani abu cikin wannan da zai sa a ƙi yin motsa jiki mai sauƙi. Aikin da ke da ƙarancin ƙarfi yana da sauƙin dawowa daga, za ku iya yin shi sau 566 a mako ba tare da cin abinci ba a cikin ɗagawa, yana da taushi a gwiwoyi da ƙananan baya, kuma idan ba ku da cikakken horo ko ɗaukar 25 kg ko fiye da nauyin kima, shi ne kawai ƙarfin da za ku iya ci gaba da tsawon lokaci don ya ƙara. Idan zabin tafiya na minti 45 ne ko kuma ba a yi horo ba, tafiya tana cin nasara a kowane lokaci. Abin sani kawai babu wani dalili da zai sa a rage bugun zuciyarka a hankali a tunanin cewa zai ƙone kitse.

Lokacin da za ka je wurin likita

Kafin ka ƙara ƙarfinka, ka tuntuɓi likita idan kana da ciwon kirji, matsi ko ƙuntatawa yayin aiki; rashin hankali ko matsanancin damuwa lokacin da kake aiki; tsallake bugun zuciya ko bugun zuciya wanda bai ragu ba bayan minti 10 na hutawa; idan kana shan magani don hawan jini, cututtukan zuciya ko ciwon sukari (beta-blockers rage zuciya, don haka yankuna ba za su auna abin da kuke tunanin suna auna ba); idan karfin jini ya wuce 160/100 ba tare da an sarrafa shi ba; idan kun wuce shekaru 40 kuma ba ku yi horo ba a cikin shekaru; ko kuma idan kuna rasa nauyi ba tare da canza abincinku ko horo ba. Ciwon kirji wanda ya yadu zuwa hannu, wuyansa ko muƙamuƙi ba wani abu ba ne don yin rajistar alƙawari don wannan kulawa ne na gaggawa.

Gajerun bayanai

• Yankin na gaske ne, amma yana bayyana kashi, ba adadi ba aiki mai wuya yana ƙone kitse a cikin cikakkun bayanai da kuma yawan adadin kuzari gaba ɗaya.
• Amfani da man fetur yana daidaitawa cikin sa'o'i 24, saboda haka adadin adadin kuzari na mako yana da muhimmanci, ba bugun zuciyarka a cikin awa ɗaya ba.
• Ka yi abin da ya yanke shawara: rashi 300500500 kcal, 1.62.22.2 g / kg na furotin, ƙarfin 23 sau a mako, 7,00010,000 matakai.
• Karfe mai sauƙi yana da daraja yin don dawowa, girma da damuwa na haɗin gwiwa ba don yana ci gaba da kitse .
• Ciwon kirji, rashin hankali ko bugun zuciya mara kyau yayin aiki yana nufin likita kafin ku ci gaba da horo.