A gaskiya ma, ba zamu yi la'akari da sababbin masana'antun kwalliya ba, kuma mu sanya fata na musamman akan binciken da aka gano kullum - za a iya kirkirar mutum ta hanyar yin aiki a kai a kai da kuma kai tsaye, babu sauran zaɓuɓɓuka. Amma don ku samu horo da kuma bin tsari, kuna buƙatar ƙirƙirar horon horo don ƙona mai ƙanshi kuma kada ku kauce daga shirin da aka tsara.
Shirin gudu don ƙona mai
Gudun yana daya daga cikin zaɓuɓɓukan da suka fi dacewa kuma masu araha don rasa nauyi , duk da haka, saboda wannan tasiri yana cikin horo, kana buƙatar gudu daidai.
An tsara shirin horarwa don ƙona mai daɗi don wasu watanni - tsammanin canje-canje a cikin jiki ya kamata bayan watanni 3, amma sakamakon zai kasance na har abada, kuma za ku inganta lafiyar lafiya.
Tsarin shirin horo don ƙona mai kona:
1. watan farko:
- Yi shi a kowace rana, na mintina 15;
- shinge - 50-60% na matsakaicin;
- Makasudin wannan mataki shi ne ya shirya tsokoki, ƙwayoyin zuciya da na numfashi don ƙãra kayan aiki;
- "Tambaya" - bayan karshen watan, yi kwana 2 kuma kada kuyi motsa jiki, to, ku gwada gwajin - shirya horon horo na minti 25, wanda zai kunshi minti 8 na gudana tare da hanzari na sauri, minti 15 na gudu a babban gudun, minti 3 na jinkirin gudu;
- idan kun ji dadi, ku je mataki na biyu, in ba haka ba, ku ci gaba da tsarin mulki.
2. Watan biyu da uku :
- Gudun sau uku a mako;
tsawon tsawon minti 25, minti 8 da ƙarancin zafi, mintina 15 a cikin sashin manufa (60-70% na iyakar zuciya), minti 3 na jinkirin gudu; - a karshen kuma "jarrabawa".
3. Daga wata na huɗu zuwa ƙafa :
- yin tseren tseren zuwa minti 45-50;
- gudu sau 3 a mako;
- Yankin da aka kera (kimanin kashi 70 cikin 100 na iyakar zuciya) yana da minti 45.
Yana da a mataki na uku kuma ya kamata a sami babban canji a cikin adadi.