Bushewar jiki a gida - shirin, abinci da abinci

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Bushewar jiki hanya ce da mutum ke fitar da kitse mai subcutaneous. Tare da taimakon bushewa, ɗan wasa ya sa tsokoki su zama fitattu. Tunda ba kowa ne zai iya zuwa dakin motsa jiki ba, zan fada muku yadda ake shanya jikin yan mata da maza a gida.

Masu ginin jiki suna amfani da kalmar "bushewar jiki". Saboda saurin ci gaban masana'antar motsa jiki, wannan kalmar ta fara kiran duk wani asarar nauyi, kodayake wannan ba shi da cikakke daidai. Lokacin bushewa, ana samun sakamako na slimming saboda kulawar kayan adipose, ba yawan tsoka ba.

Yayin aikin bushewa, an fi maida hankali kan kiyaye tsokoki. Don samun sakamako mai ban sha'awa, kuna buƙatar ci gaba da horo kuma ku mai da hankali sosai ga abinci mai gina jiki.

Mutanen da ba sa yin wasanni kuma suna so su rasa nauyi da sauri tare da taimakon bushewa ya kamata su fahimci cewa adadi da aka samu a sakamakon haka ba zai dace ba. Fatarƙashin ɓarkewar kitse zai buɗe tsokoki waɗanda ba cikakke ba kuma ba za su iya fariya da sauƙi ba.

Gyaran jiki ga maza

Hanyar busar da jiki a gida tsararren matakai ne waɗanda ke nufin kawar da mai mai ƙanƙan da kai ba tare da cutar da ƙwayar tsoka ba.

Na lura cewa bushewa a waje da dakin motsa jiki ya kamata a yi shi kawai a ƙarƙashin jagorancin mai koyar da ilimi da kuma bayan aiki akan haɓaka nauyin jiki.

Me yasa ya zama dole don bushe jiki? Duk da yake gina ƙwayar tsoka, mutane ba sa kula da abinci mai gina jiki kuma suna amfani da kusan komai. Sau da yawa suna haɗa da abubuwan wasanni a cikin abinci don hanzarta ci gaban tsoka.

A dabi'a, tare da ci gaban tsoka, kitse yana bayyana a jiki. Don siffar mutum ta zama ba ta da aibi, ya zama dole a kawar da kitse da kuma jaddada ma'anar tsoka. Ana samun wannan tasirin ta bushewar jiki.

A zuciyar tsarin bushewar jiki shine cikakken canji a cikin abinci mai gina jiki. Fats da carbohydrates an cire su daga abincin, babban abin da aka fi mayar da hankali akan abincin furotin. Irin wannan abincin ba tare da ingantaccen horo da ƙwarewa aiki ne mai haɗari. Kuna iya bushe jikin kawai idan babu wasu sabani na likita. Game da cututtukan gabobi, ba a ba da shawarar a aiwatar da su ba.

Baya ga abincin furotin, ya kamata a bi tsarin yau da kullun da motsa jiki na yau da kullun, la'akari da shekaru da nau'in jiki. A ƙasa zan yi duban yanayin kayan abinci da shirin horo.

Shirin horo ga maza

Ya fi dacewa don yin aiki a cikin dakin motsa jiki, tunda yana da kayan aikin wasanni masu buƙata. A gida, shirin horo da kayan wasanni ya kamata su kasance a gabansu.

Yin aiki a gida, dole ne ku ƙara tsawon lokacin motsa jiki kuma ku rage nauyin aiki. Motsa jiki tare da aikin aerobic ana ɗauka mai kyau. Irin wannan motsa jiki yana ƙona kitse da sauri, kuma abincin mai gina jiki yana kiyaye ƙwayar tsoka.
A gida, zaku iya yin atisaye da kyau tare da dumbbells, barbell da igiya. Za a samar da babban sakamako ta hanyar keke ko abin hawa. Idan babu irin waɗannan rukunin wasannin a cikin ɗakin ajiyar kayan wuta, yadi sanduna da sanduna a kwance za su zo ceto. Babban abu shine cewa yayin horo, ana rarraba kaya daidai. A wannan yanayin, kuna buƙatar tsotso dukkan tsokoki.
Tare da motsa jiki na gida na yau da kullun, zaku sami gogewa. A sakamakon haka, yayin nazarin adadi, zaku iya gano ƙungiyoyin tsoka waɗanda ba su da horo sosai, kuma ku daidaita shirin horon don kawar da wannan ƙarancin. Ko da kayi karatu a gida, yi amfani da shirin da ƙwararren masani ya tsara, la'akari da bayanan mutum ɗaya.
Shirye-shiryen wasanni don bushewar jiki. Lokacin da mutum yake aiki a gida, ba muna magana ne game da abinci mai gina jiki ba. Zaka iya iyakance kanka ga hadadden bitamin da ma'adinai wanda zai taimaka cike ƙarancin abubuwan gina jiki.
Ba na ba da shawarar yin amfani da kayan haɗin ƙwararru waɗanda ke ƙona kitse da kaina. Zai fi kyau idan ƙwararren mai horarwa ya taimaka a cikin wannan lamarin.
Tsawan bushewar gida na farko sati biyar. Athleteswararrun athletesan wasa suna yin bushewa har tsawon watanni uku, duk da haka, ana jagorantar su ta hanyar shiri na musamman wanda aka haɓaka tare da la'akari da halaye na jiki.

Zaɓin takamaiman motsa jiki don bushewa jiki yana da girma. Kwararren mai horarwa zai taimake ka ka zabi mafi kyawun hadadden aikin motsa jiki na gida. Tattaunawar ba za ta yi tsada sosai ba, amma kuɗin da aka kashe ya fi gaban sakamako.

Misalin bidiyo na bushewar kilogiram 8 na mai a cikin kwanaki 8!

Abincin abinci da menus ga maza

Yanzu zamuyi magana game da kayan abinci mai gina jiki yayin bushewa.

Rarraba ƙananan kitse aiki ne mai cike da rikitarwa. Tare da rashi sukari, jiki yana cinye glycogen na tsoka, sannan kawai sai mai mai subcutaneous. Ta yaya kuke buƙatar cin abinci don abincin ya ba da irin wannan tasirin?

Ku ci abinci mai ƙarancin carbohydrates yayin bushewa. Jerin ya hada da romon nama, ruwan ma'adinai, tafasasshen kifi, dafaffen kwai, kayayyakin kiwo, kifi da farin nama, kokwamba, kabeji, radishes, koren barkono, ganye da kuma zucchini.

Haramtattun abinci sun hada da burodi, da zaki, da kek, da gishiri da kayan marmari masu yawan sitaci. Na gabatar da ingantaccen tsarin tsarin cin abincin namiji a lokacin bushewa, in fasa shi mako-mako.

Satin farko... Karban carbohydrates na kowace kilogram na nauyin jiki bai kamata ya wuce gram 2 ba. Adadin abinci a kowace rana - 6. Haɗa fararen ƙwai, cuku mai ƙananan kitse, shinkafa mai kaza, cuku, dafaffen nono kaza, fruitsa fruitsan itace marasa ɗanɗano, kayan lambu da mai na kayan lambu a cikin abincin.
Sati na biyu... Daga mako na biyu, abinci mai gina jiki ya zama mai tsauri, kuma ƙimar carbohydrates a kowace kilogram na nauyin jiki ya ragu zuwa gram 1. A lokacin rabin farko na yini, za ku iya cin alawar. Kada ku ci abinci fiye da gram 120 a lokaci guda.
Sati na uku... Rage carbohydrates (a kowace kilogram na nauyin jiki) zuwa 0.5 grams kowace rana. Yawan abinci ba ya canzawa, kuma ya kamata a cire 'ya'yan itace da cuku daga abincin.
Sati na huɗu... Baiwa guda na baƙar fata bazai wuce tablespoons 6 ba, kuma jerin abincin da aka hana sun haɗa da karas da radishes. Lokacin da rauni, bacci da bushewar baki suka bayyana, koma baya daga abincin, saboda waɗannan alamu ne na haɓakar jini. Carbohydrates zai taimaka wajen kawar da rashin jin daɗi.
Sati na biyar... Bayan wata daya, rage yawan cin abinci na carbohydrates zuwa gram 50 kowace rana. Banda dukkan hatsi daga abincin. An ba shi izinin cin salads, sabbin kayan lambu da ganye. Rashin fiber na tsire-tsire na iya haifar da guba ta ketone.
Sati na shida... Abincin ya zama mara kyau sosai kuma menu yana da iyakancewa. Banda kayayyakin kiwo daga abincin, tunda suna dauke da sikari, wanda aka haramta shi a wannan matakin na bushewa.
Bakwai na bakwai... Daga wannan lokaci zuwa gaba, zaku iya fara fita daga abinci a hankali, kuma ku ƙara adadin carbohydrates zuwa gram 0.5 cikin kilogram na nauyin jiki. Sanya sabbin kayan lambu da abincin teku a cikin abincin.
Makon takwas... A hankali gabatar da carbohydrates a cikin abincin, yana haɓaka menu tare da hatsi, 'ya'yan itatuwa, kayan kiwo da kayan lambu. Matsar a cikin shugabanci na gaba.

Shawarwarin abinci mai gina jiki gaba ɗaya ne. Don cikakken sakamako ba tare da lalata lafiyar ba, ana ba da shawarar ku tuntubi ƙwararren masanin abinci mai gina jiki.

Bushewar jiki ga ‘yan mata a gida

Yawancin 'yan mata sun ji labarin bushewar jiki a gida, duk da haka, ba kowa ya fahimci abin da wannan dabarar ta rage nauyi ke wakilta ba.

Bushe bushewar jiki ya ragu da sauri da tasiri mai amfani na kitsen mai. Wannan hanyar rage nauyin an fifita ta da kwararrun masu ginin jiki yayin shirya wata gasa.

A cewar kwararru, ba shi da daraja a dauke ku da wannan dabarar, tunda bushewar tsokoki tare da tashi mai yawa na kayan mai ga jikin mace wanda ba shi da shiri shi ne tsananin damuwa, wanda yakan haifar da sakamako mara kyau.

Bushewar jiki shine matakin ƙarshe na abinci na musamman, wanda dole ne a tallafawa sakamakonsa ta hanyar horo mai ƙarfi, daidaitaccen tsarin yau da kullun da abinci mai kyau.

Shirin horo ga yan mata

Ga kowane yarinya, shirin horo na bushewar jikin mutum ne. Shawarwarin na gaba ɗaya ne a cikin yanayi.

Duk ƙungiyoyin tsoka ya kamata su shiga cikin ƙarfin horo. Idan ba a yi haka ba, jiki zai ɗauki nauyin tsoka "nauyin da ba dole ba" kuma ya lalata shi.

Masana sun ba da shawarar hada motsa jiki da motsa jiki. Aerobic horo kammala ƙarfin horo. A lokaci guda, bai kamata ku cika hakan ba. Aerobics yana ƙona kitse, amma yayin bushewa, jiki yana da ƙarancin abinci mai gina jiki, don haka aikin ƙona tsoka zai iya farawa.
Babu tsarin motsa jiki na duniya. Kwararren mai koyar da horo ne kawai zai iya samun kyakkyawan zaɓi. Lokacin da ake yin bushewar jiki a gida, dole ne a kula da sauye-sauye a cikin jiki koyaushe. Idan ko da ɗan ƙaramin karko ya bayyana, dole ne a gyara shirin nan take.
A cikin motsa jiki na gida, hada da wasu saiti goma na reps akan igiyar.
Gudun tafiya a wurin shakatawa babban ƙari ne ga babban aikin ku. Gudu na mintina 30. Gudun zai motsa ƙafafunku ya kuma kawar da mai.
Gudun madadin - tafiya, iyo, wasanni na ƙungiyar: ƙwallon ƙafa, kwando, kwallon raga.
Dangane da ra'ayin da aka yarda da shi, mutum yana ƙone makamashi da yawa da safe fiye da abincin rana ko maraice.

Don bushewar gida ya zama mai tasiri sosai, tallafawa aikinku tare da abinci mai gina jiki.

Bidiyo shirin horo

Abincin abinci da menus don 'yan mata

Lokaci ya yi da za a yi magana game da abinci mai gina jiki yayin bushe jikin mace. Abincin da abinci a wannan lokacin sun haɗa da wadataccen abinci mai gina jiki wanda ke taimakawa haɓaka ƙwayar tsoka.

Hada nono kaza, kifi mara nauyi, kwai, madara da cuku a cikin abincin. Cook kaza ba tare da fata ba, kuma tafasa qwai.
Yayin bushewa, ban da nama mai hayaki, mai mai da soyayyen abinci, abinci na gwangwani da na tsami.
Lokacin bushewar jiki, yana da kyau a yi tururi ko dafa abinci. Ya kamata ku dogara da ganye da kayan lambu masu wadataccen fiber.
Adadin abinci aƙalla takwas, bayan awanni biyu.
Createirƙiri ginshiƙi kalori
Barin kayan zaki. Banda cookies, kayan zaki, kayan garin gari, kayan gasa da kayan yaji daga abincin. Zaka iya maye gurbin 'ya'yan itace matsakaici.
Sha har zuwa lita uku na ruwa a rana. A guji kofi domin yana cire ruwa daga jiki. Madadin haka, Ina baku shawara ku sha koren shayi.

Yayin cin abinci, ba a hana shi tsara ranakun azumi. Sau ɗaya a mako, zaku iya cin komai cikin matsakaici. Wannan zai ba da kwanciyar hankali kuma ya ba ka damar ci gaba da mulkin. 'Yan mata da karfin kuzari suke yi ba tare da shi ba kuma suna samun kyakkyawan sakamako.

Ana tattauna dabarun dabba da ƙonawa ga 'yan mata a cikin bidiyon

Bari mu raba bushewar jikin 'yan mata zuwa matakai 3. Idan kun bi umarnin, komai zaiyi aiki, kuma amsar jiki ga canje-canje ba zata bayyana ba.

A matakin farko, hada da abinci mai wadatar carbohydrate, kayan lambu da dafaffun abinci a cikin abincin. Bayan 'yan kwanaki, fara canzawa mai sauƙi zuwa furotin. Ku ci a ƙananan rabo.
Bayan kwanaki 15, zaku iya yiwa kanku ƙanana da ɗan zaƙi, wanda yake daidaita sukarin jini. Da safe, ku ci carbohydrates, a karo na biyu - sunadarai. A dafa shi da zaitun ko man zaitun.
Mataki na uku na bushewar jiki shine mafi tsananin. Rage cin furotin zuwa 5% na nauyin jiki, da yawan cin abinci na carbohydrates zuwa gram 80. Plementarin abinci tare da motsa jiki. Kaɗa kafaɗunka, yi aiki da hannunka, horar da ƙafafunka kuma ka mai da hankali ga ci gaban sauran ƙungiyoyin tsoka.

Tsawon waɗannan matakan bai wuce watanni uku ba. A wannan lokacin, zaka iya rasa har zuwa kilogram 7.

Kafin fara aikin, ya kamata ka tuntuɓi ƙwararren mai horarwa da mai koyar da abinci mai gina jiki don tsara shirin horarwa da yin tsarin cin abinci la'akari da halaye na jiki.

A ƙarshe, zan ƙara cewa mutumin da ke bin waɗannan shawarwarin a hankali, ƙwayoyin adipose suna saurin isa. Amma ƙimar yawan asarar nauyi ba abar karɓa ba ce, don haka asarar nauyi yana buƙatar sarrafawa. Jikin yarinya ya kamata ya rasa nauyi fiye da gram 200 a rana. A cikin sauri mafi sauri, zaku iya fitar da jiki cikin yanayin damuwa mai tsanani, sakamakon haka, zai fara adana mai.

Adipose nama dole ne ya kasance a jikin mutum. Ga mace, mafi ƙarancin alama shine 12% na nauyin jiki. Tare da yanayin motsa jiki, lissafin mai yakai 10%.

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