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Talooyinka Fudud ee 10 ee Bilowga

Nidaamka Dareemidda Fatifka

Talooyin Wanaagsan ee Bilowga

Gymku waa GuriMiyaad ka fekereysaa inaad bilowdid jadwalka jimicsiga? Marka ugu horeysa ee tagta jimicsiga? Isticmaal tilmaan-bixinnada 10 ee bilawga bilowga ah si aad u hubiso inaad gaarto hadafyadaada.

1. Samee Tababarkaaga Wanaagsan

Haddii aad rabto in aad ka hesho inta ugu badan tababarkaaga, waxaad u baahan tahay inaad maskaxda ku hayso in 80% natiijooyinka aad ka hesho tababarkaaga dhab ahaantii waxaad ka timaadaa 20% dakhligaaga.

Taas macnaheedu waa in saacad saacad, kaliya daqiiqadaha 12 ee tababarka ayaa ka qayb qaadan doona inta badan natiijooyinkaaga. Waxaad ubaahan doontaa inaad sameyso daqiiqadaha dhabta ah. Isticmaal dhaqdhaqaaqyo isku dhafan oo ka shaqeeya wax ka badan hal koox oo muruq goor wakhti si aad uga faa'iidaysato wakhtigaaga.

2. Had iyo jeer xasuuso inaad caafimaadto

Hadafyada jilitaanka jirka oo dhan ayaa lagu gaari karaa oo keliya marka la cuno cunto caafimaad leh. Haddii aad u socotid jimicsiga si aad u tagto guriga oo aad cunto cuncunka labajibbaaran leh ee 2-qof ee adeega sheyga Faransiiska ah, ma samayn doontid jirkaaga nasiib wanaag. Marka aad tagto dukaanka, iibso cunto fudud oo caafimaad leh halkii laga cuni lahaa cuntada qashinka ah.Noqo Mu'miniinta

You should see to it that you eat in moderation, and bear in mind that if you’re burning off more calories, you will have to eat a little bit more to ensure that you have enough energy for the rest of the day. Balance your nutrition and avoid fatty diets.

3. Isbedelkaaga Cunnooyinkaaga

Waa inaad hubisaa inaad si fiican u cuntid iyo sidoo kale cun cunno caafimaad leh. Cuntada si habboon u cunida waxaa ka mid ah cunista wakhtiyada saxda ah ee maalinta. Quraac la'aanta waa fikrad aad u xun oo aanad cuni karin goor dambe habeenkii. Cunista dambe ee habeenkii ama marka aad caajisid waxay keenaysaa in la isticmaalo kalooriyada aan loo baahnayn. La hadal tababare shakhsi ah oo ku saabsan waxa kuu faa'iidi doono si aad u gaarto hadafyadaada.

4. Qorshee jimicsigaaga jimicsiga

Si aad u hubiso inaad ogtahay markaad rabto inaad tabobarto iyo markaad sugi karto wakhtiga soo kabashada, waa inaad dhab ahaan qorshe u samaysaa. Xasuuso inaad ku darto maalmo nasasho oo aad macquul u tahay inta uu le'eg yahay waqtiga aad haysato.

Marna ma fududa inaad si fudud u adkaatoRemember to stay with your schedule as much as possible so that you don’t get into the habit of skipping the gym. Skipping the gym too often is a bad habit. You won’t be able to achievable your goals if you get in the habit of missing your workout.

5. Samee 100% Ballanqaadka Jimicsiga

You have to remember that your body transformation needs complete devotion from you. You can’t skip a day or two occasionally, because you feel as though you deserve a day off. Plan when your rest day will be and stick to that. Even if you have a trip planned, visit the local gym, and make sure to take an hour from every single day to work out. Stay on par with the healthy eating too.

6. Ha ogolaanin dareenkaadu inay kaa saarto

Haddii aad tahay qof dumar ah oo isku dayaysa in ay lumiso miisaanka oo ay horumariso muuqaal caan ah iyo xajmiga, waa sahlan tahay in la eego haweenka jidh-dhiska iyo si lama filaan ah argagax.

Xaqiiqadu waxay tahay in ay tahay wax aan suurtagal ahayn in haweenku ay u badan yihiin sidan; waxay u baahan tahay qorshe iyo dadaal gaar ah. Ma khaldami doontid haddii aad ku dhejisid barnaamijka uu tababarahaaga shakhsi ahaaneed ku siiyey.Cadaadisku ma gubin Calories

7. Ku dhaji Qaybta asaasiga ah

Waa inaad xasuusnaato in aad kaliya ka bilaabeyso jirdhiska. Si looga fogaado dhaawaca iyo inaad iska ilaaliso inaad iska joojiso tababarkaaga, waa inaad hubisaa in aad iskaa u ogaato laylisyada aasaasiga ah.

Begin with some light sessions and then broaden your workout program as you become more confident and as your fitness levels begin to rise.

8. Isu Diyaargarowga Joogtadaada Cusub

Iska hubi inaad adigu u diyaar garowdo tababarka oo aad leedahay qorshe adag oo ku saabsan sida aad u jeceshahay inaad jimicsigaaga aado. Waa inaad la timaadaa ujeedooyinka dhabta ah, sidoo kale haddii aad rabto in aad leedahay shaybaarka 6, waxaa loola jeedaa in lagu gaaro qiyaasta muruqyada ee 6 bilaha ama haddii aad jeclaan lahayd in aad lumiso lacagaha 20, hubso wakhtiga aad adigu sameysey waa suurtagal. Tababaraha shakhsigu ma awoodi doono inuu ku caawiyo haddii aadan ogeyn himilooyinkaaga.

Jidhku wuxuu kasbaday waxa maskaxiyan aaminsan yahay dhiirrigelinta9. Xusuusnow inaad sameyso Cardio

You want to have 6-pack abdominals, huge biceps, and powerful legs? You canXCHARXt get those things by just lifting weights. You must remember to do cardio as well. There are a variety of machines available at most health clubs. Most gyms have treadmills, ellipticals, exercise bikes, and rowing machines.

You need to make sure that you burn off fat by performing frequent cardio and eventually your muscle definition will start to show.

10. Ha ku dhicin dabka dhexdiisa

Waxaad u baahan tahay inaad xasuusnaato in qof kasta oo qolka jimicsigu uu ku jiro xaalad isku mid ah, oo aanad walbana aheyn jirdhis jirka ah 20. Qof kastaa waa inuu helaa nooc ka mid ah goolasha, qof walbana waa inuu ku bilaabaa meel.

Ha ka werwerin dadka kale oo kaliya diirada saaraya hadafyadaada u gaarka ah oo sameeya jimicsigaaga. Haddii aad ka baqeyso inaad adigu isboorto adigu, jimicsi saaxiib ama aad jimicsi sameysid dad kale.

Ma jiraan talooyin kale oo farsamo? Faallada hoos ku xusan

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