Apane ahidaf ke liye warzish ke sahi rotin ka antakhab kise karin.

kabhi aan lin warzish ke laamtanahi akhtyarat se maghlob huvay? aap akile nihen hen. ftins ke bahat se rjahanat ke sath—HIIT se Pilates tak — ese mamolat par waqat zaai karna aasan hay jo aap ke ahidaf ke matabiq nihen hen. warzish ke sahi mansube ka antakhab sarf pasina bahane ke bare min nihen hay. ya hakmat amali ke bare min hay. is gaid min, aap sekhen ge kah mashqon ko apane maqasid se kise malaya jaye, am kharabiyon se bachana hay, or ek pidar mamol banana hay jo nataij faraham kare.

marhalah 1: apane ftins ahidaf ki wazaht karin.

aap ke warzish ke mamol ko is bat ki akasi karni chahe kah aap kiya haasil karna chahte hen. am maqasid min shamil hen:

wazin min kami: kilories jalin or jasm ki charbi ko kam karin.

pathon min azafah: tqt peda karin or pathon ke bade pemane par azafah karin.

bardasht: khelon yaa romarah ki sargarmiyon ke liye qaut bardasht ko behtar banain.

lachak/mobleti: mashtarkah saht or harkat ki had ko badhana.

maharana baseert:

jarnal af sports sciences min 2022 ki ek tehqeeq se pata chala hay kah ahidaf se matalq tarbeti parogaram am mamolat se 58 fisad ziyadah mosar hen. masal ke tur par, wazin min kami ka masad rakhane wale ko kardeo or metabolk kandationg ko tarjeeh dini chahiye, jabakah pathon ki taumer ke liye mazahmati tarbiyat ki zarort hoti hay.

qaabl amal naktah:

apane sab se oper 1-2 ahidaf lakhen. mukhduds rahin: "ft hone" ke bajaye "3 mahinon min 10 pound wazin kam karin" yaa "ded lft 200 pond" ka masad banain.

marhalah 2: apane tars zandgi or tarjeehat ka andazah lagain.waqat ka azmmasrof shedol? mukhtasr, ziyadah shidat wale warzish (maslan, 20 mant ke HIIT sitions) ka antakhab karin.

mazid lachak? manqsam mamolat ko aazmain.ltaf andozi ke mamilaataap ko is mamol par qaaim rahne ka ziyadah amkan hay jas se aap ltaf andoz hon. chalane se nafrt hay? ise cycling, raqs, yaa tiraki ke liye tabadil karin.

kis studi:

ACE Fitness ke ek sarway se ya bat samane i hay kah 65% log janhon ne warzish chhodi hay anhon ne esa is liye kiya kah anhen buring muhasos hawa. mukhtalf tarzon ke sath tajrabah karin—uga, kik boxing, yaa yahan tak kah trampolin warzish—ya daryaft karne ke liye kah aap ko kiya parjosh hay.

marhalah 3: mashqon ko apane ahidaf se jodin.wazin min kami

behtarin warzish: HIIT, cycling, roing, or sarkat trining.

paro tup: ziyadah kilories jalane ke liye markab harkat (jise, sqats, barpez) shamil karin.pathon ka faidahbehtarin warzish: wet lfting, mazahmati bind ki tarbiyat, or jasmani wazin ki mashqin.

paro tup: parogariso overlod par tojah markoz karin (aahastah aahastah badhte huvay wazin yaa rips).lachak / nakhal w harktbehtarin warzish: uga, pelates, or matehrk striching.paro tup: pathon min tanao ko chhodne ke liye fom roling ke sath joda khinchin.ek mawazina chart shamil karin (Alt mutan: "wazin min kami bamaqablah pathon min azafe ke liye warzish ke mamolat").

marhalah 4: am ghalation se bachin.

over trining: bahali ke liye aaram ke dan bahat aham hen. haftah war 3-5 warzishon ka masad banain.asar andaz karne walon ko kapi karna: ho sakta hay an ke mamolat aap ki ftins liyol yaa ahidaf ke matabiq na hon.warm ap ko chhodna: 5-10 mant ke matehrk strich ke sath choton ko rokin.

marhalah 5:

pesharft ko trik karin or adjust karin.hawasalah afzai ke liye an materks ka istamal karin:

wazin min kami: jasm ki pemaish yaa tarqi ki tasaver ko trik karin.tqt haasil karna: wazin athane yaa rips ko rikard karin.lachak: strich min behtari not karin (maslan angliyon ko chhona).

Natijah

warzish ke sahi rotin ka antakhab karna ek hi sis ka nihen hay. mashqon ko apane ahidaf, tarjeehat or tars zandgi ke sath tartib dine se, aap mastaql rahin ge or tizi se nataij dekhen ge. sharo karne ke liye tyar hen? hamara muft "kistom wark oat planer" doun lod karin yaa apane ftins safar ko ek sath sharo karne ke liye apane dost ke sath is gaid ka ashtarak karin!

Sksar pochhe gaye swalat

swal: majhe kab tak ek warzish ke mamol par qaaim rahna chahiye?A: apane jasm ko challenj karne ke liye har 6-8 hafton min adjust karin.

swal: kiya min wazin min kami or pathon min azafe ke ahidaf ko yakaja kar sakta hon?A: han! etidaal pasand kardeo or parotin se bharpor gaza ke sath tqt ki tarbiyat par tojah din.

swal: kiya gharilo warzishin moassir hen?A: balkal! jasmani wazin ki mashqin yaa mazahmati bind jam ke baghair tqt peda kar sakte hen.