Wasu matan ba sa jin daɗin ɗaga ma'aunin nauyi da barbell, amma har yanzu suna buƙatar haɗa horon juriya da cardio don samun kyakkyawan tsari, in ji Robin Cortez, darektan horar da ƙungiyar Chuze Fitness na San Diego, wanda ke da kulake a California. , Colorado da kuma Arizona. Yawancin injuna suna ba da zaɓi mai kyau ga mata "waɗanda ke tsoratar da barbells da faranti da squat raks," in ji Cortez.
Horon juriya shine kowane nau'in motsa jiki wanda ke taimakawa haɓaka ƙarfin tsoka da juriya. Ana motsa tsoka yayin amfani da wani nau'i na juriya, wanda zai iya zama ma'aunin nauyi kyauta, kayan motsa jiki masu nauyi, makada da nauyin jikin ku. Horon juriya yana da amfani don kula da sauti da ƙarfafa ƙarfi da jimiri.
Hakanan, yayin da mata suka tsufa, a zahiri suna rasa ƙwayar tsoka wanda ke taka muhimmiyar rawa a yawan adadin kuzarin da jikinsu ke ƙonewa yayin hutawa kowace rana, in ji Jenny Harkins, ƙwararriyar malamin motsa jiki kuma mai kamfanin Treadfit, alamar motsa jiki da ta dogara a cikin Yankin Chicago.
"Sau da yawa, mukan ji mata suna cewa sun yi nauyi saboda metabolism yana raguwa yayin da suke girma," in ji Harkins. "Abin da a zahiri ke faduwa shine adadin kuzarin su na basal, mai yuwuwa daga digo a cikin tsoka mai rauni."
Hanya daya tilo da za ku inganta ingancin jikin ku wajen ƙona calories shine sauke kitsen jiki da ƙara yawan ƙwayar tsoka, wanda zaku iya yi ta hanyar shiga horon ƙarfi. Ga injinan motsa jiki guda 10 da mata za su iya amfani da su don samun sura:
- Smith Machine.
- Rower Ruwa.
- Injin Glute.
- Hack Squat.
- Jimlar Gym Core Trainer.
- injin tuƙi.
- Keke na tsaye.
- Wurin zama Reverse Fly Machine.
- Injin Cire Taimako.
- FreeMotion Dual Cable Cross.
Daga:Ruben Castaneda
Lokacin aikawa: Nuwamba-30-2022