Kana cikin wani yanayi na hauhawa da faduwa. Dukanmu mun taɓa fuskantar haka—muna jefa kanmu gaba ɗaya cikin wani sabon tsari, wataƙila bayan ƙudurin sabuwar shekara, rabuwa, ko wani hoto marar kyau musamman. "Kana shiga gaba ɗaya kuma kana horo kwana biyar a mako," in ji Elizabeth Davies, mai horar da jiki kuma marubucin Training for Your Old Lady Body. "Sannan rayuwa ta shiga tsakani. Ka rasa wasu zaman, sannan ka tsaya gaba ɗaya. Kana jin ɓacin rai cewa ba ka iya ci gaba da shi ba. Sannan wani lokaci bayan haka, ƙwazo ya sake dawowa kuma yanayin ya maimaita."
Hanya mafi kyau ita ce ƙirƙirar jadawalin horo na gaske wanda ya dace da salon rayuwarka. "Lokacin da kake farawa, rage ma'auni," in ji ta. "Nufa zaman ƙarfi biyu a mako, a yi su akai-akai. Idan ka iya hakan kuma kana da lokaci, kuzari, da sha'awar yin ƙari, koyaushe za ka iya ƙara na uku. Yana da sauƙin gina kan abin da kake yi akai-akai fiye da ci gaba da sake farawa da wani abu da ba zai dawwama ba."
Kana canza shirinka da yawa. "Akwai imani da ya tsufa cewa dole ne ka 'ci gaba da ba jiki mamaki' don ya daidaita, ta hanyar canza motsa jikinka koyaushe," in ji Nick Finney, wanda ya horar da Robbie Williams da Jennifer Lopez. "Na fahimci cewa mutane suna son guje wa gundura ta hanyar canza abin da suke yi kowane horo, amma yana ƙarewa da kawo cikas ga ci gabansu. Kana buƙatar yin dabararka, ƙara ƙwarewa, kuma ba jikinka lokaci don ingantawa da ƙara ƙarfi. Idan ka ci gaba da canza abubuwa, ba zai yiwu a auna ci gaba ta hanyar kwatanta abin da ka cimma a horon da ya gabata ba."
A maimakon haka, yana ba da shawarar ɗaukar ka'idar "progressive overload." A sauƙaƙe, wannan yana nufin ƙara yawan maimaitawa ko nauyin ɗagawa a hankali don motsa jikinka ya ƙara ƙarfi. "Akwai dabara mai sauƙi sosai: wataƙila za ka iya bench press 60kg don maimaitawa biyar. Idan a kan lokaci za ka iya ƙara hakan zuwa maimaitawa takwas, to za ka iya ƙara nauyi zuwa 64kg, wanda zai iya mayar da matsakaicin maimaitawarka zuwa biyar. Don haka kana ci gaba da yin aiki har sai ka iya kaiwa maimaitawa takwas a 64kg, sannan ka ƙara nauyi kuma."
Kana mai da hankali sosai kan cardio. "Shekaru da yawa, mutane sun danganta samun lafiya da gudu, keke, ko wasu nau'ikan motsa jiki na zuciya," in ji David Vaux, likitan ƙashi kuma marubucin Stronger: 10 Exercises for a Longer, Healthier Life. "Waɗannan ayyukan suna da kyau sosai ga lafiyar zuciya, sarrafa nauyi, lafiyar haɗin gwiwa, da lafiyar tunani—amma mayar da hankali kawai kan cardio yana nufin ƙila kana yin watsi da ɗaya daga cikin mafi darajar dukiyar jikinka yayin da kake tsufa: filayen tsokar ka masu saurin motsawa. Muna rasa waɗannan da sauri yayin da muke tsufa, wanda shine babban abin da ke haifar da rauni, faɗuwa, raguwar motsi, da rasa 'yancin kai daga baya a rayuwa. Ga yawancin mutane, hanyar da ta fi lafiya ita ce haɗa motsi na yau da kullun tare da horon juriya sau biyu ko uku a mako."
Kana ƙara "junk volume." Mawaƙin Victoria Robert Browning ya ƙirƙiro kalmar "ƙasa da ƙari." Ba ya rubuta game da Bulgarian split squats ba, amma da ma yana iya kasancewa. "Mutane sukan ɗauka cewa ƙari ya fi kyau: ƙarin zaman mako, ƙarin motsa jiki a cikin kowane zaman, ƙarin saiti," in ji Davies. "Amma ba ka buƙatar cusa motsi daban-daban guda 10 cikin zaman ɗaya. Hakan na iya ƙara gajiya ba tare da fa'ida mai yawa ba." Idan haɓakar tsoka shine burinka, kana buƙatar yin horo "kusa da gazawa"—wurin da ba za ka iya yin wani maimaitawa mai kyau ba.
"Idan kana tsayar da kowane saiti lokacin da ka kai wani lamba da ba dole ba maimakon saboda saitin ya zama mai ƙalubale da gaske, ƙila ba ka ba jikinka isasshen abin motsawa don ya daidaita ba," in ji ta. "Kuma kada ka rikita 'jin zafi' da kasancewa kusa da gazawa. Wannan jin zafi yana da alaƙa da yawa da tarin metabolIt na iya zama mara daɗi sosai, amma rashin jin daɗi ba lallai ba ne daidai da tsokokinka sun kai matsayin da ba za su iya yin wani maimaitawa mai kyau ba.
Kana ƙoƙarin yin horo fiye da abinci mara kyau…
Finney ya yi gargaɗi cewa rashin abinci mai gina jiki shine "nisa da" mafi yawan abin da ke hana masu zuwa gidan motsa jiki cimma burinsu: "Yin aiki tuƙuru duk mako ana iya warware shi gaba ɗaya ta hanyar cin duk abin da kake so. Mutane sun yi imani cewa horo yana ƙone calories da yawa, amma yawancin suna ƙone abinci mai daidaitacce kawai. Dole ne ka magance abincinka idan kana da gaske game da kowane canji na jiki."
Idan burinka shine rage nauyi, kana buƙatar kasancewa cikin ƙarancin kalori. Idan kana son gina tsoka, kana buƙatar cin ƙarin nau'in kalori da suka dace, gami da kusan 2g na furotin ga kowane kilo na nauyin jiki. Kuma kada ka faɗa cikin tarkon tunanin cewa horo na awa ɗaya mai tashin hankali shine hanya mafi kyau don ƙone burger. "Yin horo irin na bootcamp wanda zai sa ka ji kamar kana mutuwa na iya ƙone kusan calories 150 fiye da zaman ɗaukar nauyi mai natsuwa da mai da hankali. Wannan kusan daidai yake da apples ɗaya da rabi. Amma bambancin ƙoƙari, gajiya da haɗarin rauni yana da girma sosai." Idan burinka shine rage nauyi, yana ba da shawarar nemo nau'in motsa jiki da kake jin daɗinsa kuma yin horo a cikin sauri mai ɗorewa yayin cin ƙarancin kusan calories 500 a rana.
…kuma kana shan calories ɗinka
A cewar mai horo kuma kocin lafiyar mata Aimee Victoria Long, "Mutane sukan mai da hankali kan abin da suke ci kuma su manta da abin da suke sha. Kofi, ruwan 'ya'yan itace, smoothies, abin sha mai laushi da barasa suna ɗauke da yawan sukari da calories mai ban mamaki—suna taruwa cikin sauri sosai." Long ta yi imani da komai cikin matsakaici, amma ta yi gargaɗi: "Idan burinka shine rasa kitse kuma ba ka ganin sakamako, yana da kyau ka duba abin da ke cikin abin sha da kake so."
Kana yin horo da ƙarfi sosai
Manta "yi da ƙarfi ko ka koma gida." A aikace, wannan na iya nufin "yi da ƙarfi kuma ka yage ligament." "Na kan ga mutane a asibiti na waɗanda suka jefa kansu cikin horo mai tsananin ƙarfi kwana shida ko bakwai a mako, suna imani cewa ƙarin ƙarfi—tsawon lokaci, sauri, nauyi—dole ne ya nufi mafi kyau," in ji Vaux. "Abin takaici, jikunanmu ba sa aiki haka. Ana gina lafiyar jiki ta hanyar daidaito, ba azabtarwa ba. Jiki yana buƙatar lokaci don daidaitawa da motsa jiki, musamman idan ba ka da motsi na ɗan lokaci. Musamman, kyallen jikinka masu haɗawa, kamar tendons da ligaments, suna buƙatar lokaci don daidaitawa da horo da ƙara ƙarfi."
Hakanan kana buƙatar ba da lokaci tsakanin zaman don jiki ya warke. "Idan ba mu warke sosai ba kafin zaman horonmu na gaba, haɗarin raunuka kamar tendinitis yana ƙaruwa," in ji Vaux. "Wannan na iya barin mu cikin rauni da ƙarancin lafiya fiye da da. Ka yi tunanin motsa jiki a matsayin jari na dogon lokaci maimakon gyara na ɗan gajeren lokaci. Fara da shirin da za ka iya jurewa da gaske sannan ka gina a hankali daga nan."
Kana da tsammanin da ba su dace ba
Ba tare da gamsuwa da lalata kwakwalwarmu da lalata dimokuradiyya ba, kafofin watsa labarun kuma suna da alama suna ba mu tsammanin da ba daidai ba game da abin da za mu iya cimma a gidan motsa jiki. "Babbar matsala, musamman ga matasa, ita ce suna ganin masu tasiri na motsa jiki da jijiyoyi da ake gani da tsokoki shida masu ɗigo, kuma suna jin baƙin ciki game da rashin ci gabansu idan aka kwatanta," in ji Finney. "Gaskiyar ita ce yawancin masu tasiri sun yi horo shekaru da yawa, suna gyara hotunansu, har ma suna amfani da magungunan haɓaka aiki. Yawancin lokaci ba manufa ce ta gaske ko lafiya a kwaikwaya." Ci gaba yana ɗaukar lokaci, kuma ƙoƙarin magani na gaggawa zai iya barin ka cikin baƙin ciki. "Wasu mutane suna son rage nauyi da sauri sosai kuma suna rage calories da tsanani sosai," in ji Finney. "Cin abinci na gaggawa sau da yawa yana nufin rasa tsoka tare da kitse, wanda ke haifar da kamanni 'siriri mai kitse.' Ƙarancin kalori mai tsayawa yana ba ka damar rage ajiyar kitse a hankali yayin kiyaye ƙarfi da kuzari. Kyakkyawan sakamakon rage nauyi mai ƙarfi kuma na gaske shine rasa 1lb a mako. Idan ƙarfinka a gidan motsa jiki ya ragu sosai, wannan alama ce tabbatacciya cewa ƙarancin kalorinka ya yi tsanani sosai. A matsayin jagora na gaba ɗaya, mutane na iya samun tsoka 1lb–2lb a wata cikin lafiya. Wannan zai ragu bayan shekara ta farko ta horo." Kana ɓata lokaci. Shin akwai wani abu mafi ban haushi fiye da wanda ke riƙe da inji yayin da yake gungurawa a TikTok? Ka sami ta'aziyya da gaskiyar cewa ba wai kawai suna ɓata maka mintuna masu daraja a Booty Builder ba—suna kuma zamba da kansu. "Wani abu da nake gani koyaushe shine mutane suna cewa suna horo na awa ɗaya, amma suna kashe rabin wancan suna hira da abokai, duba wayarsu, ko yin hutu da yawa tsakanin saiti," in ji Long. "Nan da nan wancan horon na awa ɗaya ya zama minti 30 kawai na horo mai ma'ana." A maimakon haka, tana ba da shawarar "ajiye wayarka, samun shiri kafin ka fara, kuma ka kasance da niyya da lokutan hutunka. Idan kana horo don gina tsoka, huta na daƙiƙa 60–90 tsakanin saiti, ko daƙiƙa 90–120 idan kana horo don ƙara ƙarfi." Har yaushe zaman na yau da kullun ya kamata ya kasance? "Idan kana da inganci, za ka iya yin ingantaccen horo cikin minti 45, amma babu laifi a yin minti 60–90, dangane da shirinka na horo." Models: Parsha da Tom Trossero a Street Cast Models. Mataimakin salo: Tasha Patrick. Gashi da kayan shafa na Sarah Cherry ta amfani da Estee Lauder.
Tambayoyin da ake yawan yi
FAQs Ba Ka Ganin Sakamako a Gidan Motsa Jiki
1 Har yaushe kafin in fara ganin sakamakon gidan motsa jiki
Yawancin mutane suna lura da ƙananan canje-canje cikin makonni 46 kuma sakamako bayyananne zuwa makonni 812 Idan watanni 3 na ƙoƙari mai tsayawa ba tare da canji ba wataƙila wani abu a cikin tsarinka yana buƙatar daidaitawa
2 Me ya sa ba na ganin sakamako duk da cewa ina zuwa gidan motsa jiki akai-akai
Zuwa ba daidai yake da ci gaba ba Abubuwan da suka fi yawa babu shiri bayyananne ba a taɓa ƙara nauyi ko ƙarfi ba rashin abinci mai gina jiki rashin barci ko tsallake zaman Jikinka yana daidaitawa idan ka ci gaba da yin abu ɗaya ya daina canzawa
3 Menene progressive overload yake nufi kuma me ya sa yake da muhimmanci
Yana nufin sanya horo ya zama mai wahala a hankali ƙarin nauyi ƙarin maimaitawa ƙarin saiti ko ingantaccen tsari Ba tare da shi ba tsokoki ba su da dalilin girma ko ƙara ƙarfi Shi ne babban dalilin da ya fi girma da mutane ke tsayawa
4 Zan iya yin horo fiye da abinci mara kyau
Da wuya Rage nauyi galibi game da calories ne kuma samun tsoka yana buƙatar isasshen furotin da calories Idan cin abincinka bai dace da burinka ba lokacin gidan motsa jiki kaɗai ba zai kai ka can ba
5 Nawa furotin nake buƙata a zahiri
Jagora ta gama gari ita ce kusan 071 gram na furotin ga kowace fam na nauyin jiki kowace rana idan kana horon ƙarfi Raba shi a kan abinci Yawancin mutane suna cin furotin kaɗan ba tare da sanin ba
6 Me ya sa ma'aunin ya tsaya cak ko da na bambanta kamanni
Tsoka ta fi kitse yawa Za ka iya rasa kitse kuma ka sami tsoka a lokaci ɗaya don haka ma'aunin da ƙyar yake motsi yayin da tufafinka suka fi dacewa Ka bi ma'auni hotuna da samun ƙarfi ba nauyi kawai ba
7 Ina jin zafi bayan kowane horo shin hakan yana nufin yana aiki
Ba lallai ba Jin zafi al'ada ne lokacin da kake sabo ko ƙara ƙarfi amma yana raguwa yayin da kake daidaitawa Ci gaba yana bayyana a matsayin ɗaga ƙari warke da sauri da bambancin kamanni ba ciwo na yau da kullun ba
8 Har sau nawa ya kamata in canza shirina na horo
Kowane makonni 68 ƙa'ida ce mai kyau ko duk lokacin da ci gaba ya tsaya Canza abu ɗaya a lokaci ɗaya don ka san abin da ke aiki
