Tababarka jirdhiska - talaabo ah xagga tirada riyo aad!

Jimcsado maanta, "inay Cadha daraadeed at tolay" ka soo qulqulaya of visitors. Kuwa doonaya in ay hesho jidh kaamil ah - "gudcur dhowr kun," laakiin kaliya ay qeyb yar oo iyaga ka mid ah waxay leedahay aqoonta sida in la qaban si loo gaaro natiijada la rabay. La yaab ma laha qolka had iyo jeer waa tababare joogo, taas oo ka caawisaa in la qaybiyo tababarka iyo siinayaa talo la xiriirta tababar ku saabsan lagtiisa oo kala duwan.

rabtay Gym aad ka faa'iidaysan doonaan oo kaliya haddii aadan xanuunsado tan iyo cudurka wadnaha. Anyway, ka hor inta uusan tababarka aad u baahan tahay inaad la tashato dhakhtar. Haddii ay jiraan qaar ka mid ah leexashooyinkaasi leeyihiin si ay u bilaabaan yar - la socod ee park iyo qoob aan aad u firfircoon, ka dibna aad u soo guurto karaa si jimicsi awood badan.

Sidaas daraaddeed, bal aynu ka dooro qodobada muhiimka ah in la isticmaalo ee koorsada of shaqo.

1. Haddii aad goolkii ugu weyn waa in gubi baruurta, ie, miisaanka, ka dibna kala badh waqtiga tababarka waa in laga sooco oo si casharo on wadnaha.
Xaqiiqada ah in baruurtii gubanaya bilaabmaa by dardar-shiid, taas oo iyana soo baxdo ka kicinta ah ee wareegga dhiigga iyo horumarinta shabakad qalintaanka layliga aad u daran. Sidaa darteed, aad tababar gym waa in ay bilaabaan tababar lagu ordo, baaskiil taagan, stepper, elliptical ama mashiinka dhibtoonaya. Doorashada adigaa iska leh.

2. Tababarka ee gym ah in ay lumiyaan miisaan u baahan xamuulka firfircoon on kooxaha muruqa weyn. Sidaas daraaddeed, si ay u xoojiyaan muruqyada wadnaha iyo gubi baruurta fiican ee ordaya on track ah, ama fasallo ku saabsan baaskiil taagan yahay. Samee noocyo kala duwan oo kaalmo fasalada wareegsan ee aerobics, qoob, yoga, volleyball ama soccer.

3. Muddada aad tababarka ee gym waa in ay ahaataa ugu yaraan 20 daqiiqo. Body waa u guban oo kaliya ka dib markii a dufanka kululaynta wanaagsan ka kaydka iman doonaa unugyada firfircoon. Sidaas darteed, soo-up diiran oo qayb ka ugu weyn ee tababarka xoog ah wada qaadan doonaa 40 daqiiqo oo waqtigaaga - taasi waa tilmaanta ugu wanaagsan ee booqdaha celceliska jimicsiga. ciyaartoyda More tababaran, dabcan, waxay u baahan yihiin waqti dheeraad ah.

4. doorka ugu yaraan in arrintan si joogto ah ma aha. Waxaa lagu talinayaa in ay soo booqdaan qolka ugu yaraan laba jeer toddobaadkii, si kastaba ha ahaatee, waxaa fiican inaad u maamuusaan joogitaanka uu by 3-4 jeer 7dii cisho ee la soo dhaafay, haddii aadan rabin in dadaalka oo dhan aad u tagteen "shubeyso".

5. Go'aaminta waxaadna ugu rarataan culaysyo xoogga ku haboon, waxaad isticmaali kartaa xaddiga garaaca wadnaha. Waxaa la rumeysan yahay in garaaca wadnaha ugu badnaan da'da waxaa loo xisaabiyaa by caanaha 220 jaray Intaas oo ah sannadihii aad ku nooleyd. Khubarada ayaa sheegaya in heerka garaaca wadnaha of 60-80% ka mid ah da'da ugu badnaan waxaa kaliya jeestay muddada marka jidhku waa baruurta ugu firfircoon gubanaya (isku midka ah in ay muruqa wadnaha waa tababarka). Si loo go'aamiyo heerka garaaca wadnahaaga oo ku filan si loo cabbiro garaaca wadnaha dhexe ee tababarka dhowr shaqooyinka.

6. Tababarka ee gym siin doonaa saamaynta ugu badan oo kaliya in lala nafaqo sax ah. Ma loo baahan yahay in la ilaawo oo ku saabsan. Haddii ujeedadaadu tahay miisaanka oo yaraada, dib u eegto aad cunto. Waxaan idin rajeynayaa caafimaad oo jidhka ah oo qurux badan!