Ev şəraitində düzgün məşq proqramı və qida tövsiyyələri

Ev şəraitində düzgün məşq proqramı və qida tövsiyyələri


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Bugün sizlərə evdə düzgün məşq etməyin qaydalarını ətraflı açıqlayacayıq. Yadda saxlayın ki, “evdə əzələ yığmaq olmaz” ifadəsi yalandı.

Əzələlərin artması üçün onlar tam “stres” altında olmalıdırlar. Evdə məşq edən kişilər gözəl bədən quruluşuna nail olmaq istəyirlər. Evdə yığılan bədən yayda çimərlikdə sizə özünəinam hissi verəcək. Lakin bunun üçün siz düzgün qidalanmalısınız və təqdim etdiyimiz sadə məşq proqramını düzgün yerinə yetirməlisiniz.

Beləliklə, evdə məşq sizdən səbr və güc tələb edəcək. İlk öncə siz bəzi qaydaları bilməlisiniz ki, onlarsız heç bir nəticə əldə edə bilməyəcəksiniz.

1. Düzgün qidalanma. Düzgün qidalanma əzələ kütləsinin artımınında uğurun 85%-ni təşkil edir. Yaxşı qidalanmasanız bütün əziyyətiniz heçə gedəcək. Düzgün qidalanma deyən də aşağıdakılar nəzərdə tutulur:


* zülal qəbulunu artırmalısınız (ət, yumurta, balıq, kəsmik). Əgər normal sutkalıq zülal təlabatı bədənin hər bir 1 kq çəkisinə 0,5 qramdırsa, siz bu təlabatə 1,5 qram ilə bağlamalısınız;


* karbohidratları minimuma endirməlisiniz. Karbohidratlar enerji üçün lazımdır. Bu səbəbdən tez karbohidratlardan (çörək, şəkər, bulka) imtina edərək, gec karbohidratlara keçmək lazımdır (yulaf, qarabaşaq, makaron). Üstəlik onları yalnız günün birinci yarısında qəbul etməlisiniz, axşam yeməyiniz isə yalnız zülaldan və meyvə-tərəvəzlərdən ibarət olmalıdır.


2. Əzələlərə gücün artırılması. Ştanqa kimi güclü stres verən avadanlığınız olmayacağına görə, əzələləyə stres verməyin başqa üsullarından istifadə etməli olacaqsınız. Dairəvi məşqlər və kardiogüclərdən istifadə etməlisiniz. Kardioməşqlər sizdə dözümlüyü artıraraq, artıq çəkidən də azad edəcək. Ev şəraitində kardioməşqlər barəsində bizim saytımızda məlumat əldə edə bilərsiniz.

Ev şəraitində dairəvi məşqlər

Beləliklə sizlərə 7 məşqdən ibarət dairəvi məşq proqramını təqdim edirik.


1. Dartınma

Yəgin məktəbdə sizlərə dartınmağı öyrədiblr. Məşqiniz də dartınmadan başlayacaq.



10 dəfə dartındıqdan sonra növbəti məşqə keçin.


2. Partlayışlı jimlər

Adi jimdir, lakin yerə yaxınlaşdığınız zaman özünüzü yerdən yuxarıya doğru elə itələyin ki, əlləriniz yerdən qalxmış olsun.



8 təkrar yerinə yetirin və istirahət etmədən növbəti məşqə keçin.


3. Bir ayaq üzərinə çömbəlmək

Şəkildə göstərildiyi kimi hərəkəti yerinə yetirin. Oturacaqdan istifadə edərək bir ayaq üzərində çömbəlmə məşqini edin.



Hər ayaq üçün 8 təkrar yerinə yetirin.


4. Tərs tutuş ilə dartınma

Bu səfər dartınaraq bitsepslərə işləyəcəksiniz. Dartınma zamanı bitsepslərinizi hiss etməyə çalışın.



12 təkrar yerinə yetirin və dərhal növbəti məşqə başlayın.


5. Divarda əllərlə jim

Başaşağı əlləriniz üstündə durun. Ayaqlarınızı divara dirəyin. Sakitcə özünüzü aşağı buraxın və qalxın.



Minimum 5 təkrar yerinə yetirin.


6. Oturacaqlarda jim

İki oturacaq hazırlayın. Birinə ayaqlarınızı qoyun, digərinə əlləriniz ilə arxalanın. Jim edin, trisepslərinizi hiss edin.



12 təkrardan sonra sonuncu məşqə başlayın.


7. Turnikdə ayaqların qaldırılması

Turnikdə sallanaraq ayaqlarınızı maksimum yuxarı qaldırın. Tələsməyin, yellənməyin, presin işlədiyini hiss edin.



12 təkrar yerinə yetirin.

Bir neçə dəqiqə istirahətdən sonra, yenidən təkrarlayın. Siz gün ərzində minimum 4 dəfə dairəvi olaraq məşqləri yerinə yetirməlisiniz. Həftədə dörd dəfə məşq etməlisiniz: bazar ertəsi, çərşənbə, cümə axşamı, şənbə. Turnikiniz yoxdursa, ən yaxın idman meydançasına gedə bilərsiniz.



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