Shirye-shiryen Abinci don Tallafawa Ga Horar da Ayyuka Masu Kyau

Me Ya Sa Abincin Abinci Ne Tushen Koyarwa Mai Kyau

Aikin motsa jiki mai kyau yana tura jiki zuwa iyakarsa, yana buƙatar ba kawai ƙarfin tunani da ƙoƙari mai ɗorewa ba, har ma da dabarun abinci mai gina jiki da aka tsara daidai. Ba tare da isasshen man fetur ba, har ma da ɗan wasa mafi ƙwarewa zai buga tsawo, ya yi gwagwarmaya da farfadowa, ko kuma ya fuskanci haɗarin rauni. Abinci yana tasiri kai tsaye kan wadatar da makamashi, haɓakar furotin na tsoka, daidaitawar hormonal, da ƙarfin rigakafin rigakafi. Abinci mai ƙwarewa yana bawa 'yan wasa damar horarwa da ƙarfi, dawo da sauri, da daidaitawa da inganci ga matsalolin motsa jiki mai ƙarfi. Ko kuna shirya don marathon, taron motsa jiki, ko lokacin wasanni na gasa, yadda za ku daidaita abincinku da nauyin horo shine ginshiƙin nasara wanda ba za a iya tattaunawa ba.

Ilimin Wutar Lantarki: Rashin Abubuwan da Ke Saurin Amfani da Wutar Lantarki

Macronutrientscarbohydrates, sunadarai, da fatssamar da makamashi da kuma gina abubuwa da ake bukata domin yin aiki. Mafi kyawun rabo ya dogara da nau'in, tsanani, da kuma tsawon horo, kazalika da bambance-bambance na mutum. Maimakon bin wani gyarawa kashi, gogaggen 'yan wasa da kuma wasanni masu gina jiki lokaci-lokaci macronutrient cin abinci don daidaita horo sake zagayowar, gasar lokaci, da kuma dawo da windows. Fahimtar da takamaiman rawar da kowane macronutrient taka damar ka zabi a cikin abinci tare da m aikin tiyata.

Carbohydrates: Babban Tushen Ikon

Ana adana carbohydrates a matsayin glycogen a cikin tsokoki da hanta. A lokacin motsa jiki mai ƙarfi ko na dogon lokaci, glycogen shine mai da ya fi dacewa. Rashin glycogen ya haifar da gajiya a farkon lokaci, rage yawan ƙarfin aiki, da kuma rage hankali. Ga 'yan wasa masu horarwa na awa ɗaya zuwa biyu a rana, yawanci bukatun carbohydrate ya faɗi tsakanin 57 g a kowace kilogram na nauyin jiki. Ga waɗanda ke gudanar da abubuwan jimiri mai tsanani ko zaman da yawa a rana, buƙatun carbohydrate na iya ƙaruwa zuwa 812 g a kowace kilogram. fifita tushen tushen abinci mai gina jiki kamar oats, shinkafa launin ruwan kasa, quinoa, dankali mai dadi, wake, da kuma yanayi. Waɗannan suna samar da fiber, bitamin, da jinkirin sakin glucose idan aka kwatanta da' ya'yan itace masu narkewa. Duk da haka, a lokacin horo da yawa, ƙarancin yawan carbohydrate na iya zama da amfani.

Sunadarai: Gyara da Kuma Daidaitawa

Protein yana samar da amino acid da ake buƙata don gyara lalacewar tsoka da motsa jiki ya haifar da gina sabon kitse. Kwalejin abinci da abinci mai gina jiki, tare da Kwalejin Kula da Wasanni ta Amurka, suna ba da shawarar 1.22.0 grams a kowace kilogram na nauyin jiki a kowace rana ga mutane masu aiki. Ƙarin cin abinci a cikin wannan zangon yana amfanar waɗanda ke cikin horo mai ƙarfi ko matakan ƙuntataccen kalori. Raba furotin a cikin abinciKimanin 2040 grams a kowane lokaci na cin abinci inganta haɓakar furotin na tsoka. Manyan kafofin sun haɗa da kaji, kifi, qwai, kayan kiwo, tofu, tempeh, da kayan lambu. Ga 'yan wasa, haɗuwa da ƙarin furotin na tsire-tsire (misali, shinkafa da wake, ko faya da soya) nan da nan yana tabbatar da cikakken bayanin amino acid. Lokaci na cin abinci: sake amfani da maganin gina jiki bayan horo, da kuma ingantaccen tsarin farfadowa, wanda ke haifar da ingantaccen tsarin gina jiki, wanda ke nuna yadda za a iya amfani da ingancin gina jiki mai

Fats: Suna da Muhimmanci don Lafiya na Hormone da na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙ

Fats na abinci suna tallafawa samar da kwayoyin hormones kamar testosterone, taimakawa wajen sha kayan maye mai narkewa, da samar da tushen makamashi mai yawa don motsa jiki na aerobic mai ƙarancin ƙarfi. Ka yi niyya don samun kashi 20 35% na adadin kuzari daga kitse, tare da mai da hankali kan tushen da ba a cika ba kamar avocados, kwayoyi, tsaba, man zaitun, da kifin mai kamar salmon. Omega-3 mai kitse, musamman, suna taimakawa wajen daidaita kumburi da tallafawa lafiyar jijiyoyin jini. Ga masu motsa jiki masu yawa, kumburi na yau da kullun na iya lalata farfadowa; haɗa omega-3 daga abinci da kuma yiwuwar ƙarin man kifin kifi na iya rage wannan. Ƙuntata ƙoshin ƙoshin zuwa ƙasa da 10% na adadin kuzari kuma kauce wa ƙoshin fatsin wucin gadi gaba ɗaya. Nau'in kitse da kuke ci, yana shafar ƙoshin ƙwayar ƙwayar cuta da kuma kula da lafiyar jijiyoyin jini, don haka motsa jiki da aka cika da man zaitun ba kawai yana iya hana jikinku daga ƙwayoyin antioxidant mai ƙanshi ba,

Abubuwan da Ke Sa Mu Yi Bambanci

Ko da ƙananan rashi a cikin mahimman bitamin da ma'adinai na iya lalata aikin. 'Yan wasa suna da ƙimar jujjuyawar abubuwa da yawa saboda ƙaruwar metabolism, asarar gumi, da jujjuyawar ƙwayoyin jini. Abinci mai wadataccen abinci mai yawa yakan cika yawancin buƙatu, amma wasu ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayo

Iron: Flt: 1 Yana da mahimmanci don jigilar oxygen. Rashin ƙarfe, koda ba tare da cutar sankarar jini ba, yana lalata jimiri da farfadowa. Kayan aiki masu kyau: nama mai laushi, kayan lambu, ruwan hoda, da hatsi mai ƙarfafawa. Haɗa tare da bitamin C (misali, citrus) don haɓaka sha. 'Yan wasa waɗanda ke bin tsarin abinci na tushen tsire-tsire ya kamata su lura da matsayin ƙarfe na yau da kullun, saboda ba' yan ƙarfe ba ne kamar yadda ake samun su.
Calcium da Vitamin D: Flt: 1 Muhimmanci ne ga lafiyar kasusuwa da kuma tsokoki. Samfurori na madara, madarar tsire-tsire mai wadata, da ganyayyaki masu ganyayyaki sune tushen abin dogaro. 'Yan wasa masu horarwa a cikin gida na iya buƙatar ƙarin bitamin D, musamman a cikin watanni na hunturu. Matsayin bitamin D na serum sama da 30 ng / ml yana da kyau ga aiki da aikin rigakafi.
Antioxidants (vitamin C, E, selenium, beta-carotene): FLT:1]] Yaƙi da damuwa mai ƙyama daga horo mai tsanani. Yawan 'ya'yan itatuwa da kayan lambu mai launi, barkono, karas, broccoli yana ba da isasshen antioxidants ba tare da buƙatar ƙarin ƙarin maganin ba. Duk da haka, yi hankali da megadoses na antioxidants masu keɓewa, saboda suna iya sa wasu daidaitawar horo su zama m.
Magnesium da bitamin B: FLT: 1 suna da hannu wajen samar da makamashi da daidaitawar lantarki. Nuts, tsaba, hatsi mai cike da hatsi, da kuma ayaba sune manyan tushe. rashi na magnesium yana da yawa a tsakanin 'yan wasa kuma yana iya taimakawa wajen ƙarancin tsoka, gajiya, da rikicewar barci. Abincin magnesium mai arziki kamar almond da cakulan duhu kafin kwanciya na iya taimakawa shakatawa.
Zinc: FLT:1 Yana tallafawa aikin rigakafi, haɓakar furotin, da samar da testosterone. Osters sune tushen mafi wadata, amma ja nama, kaji, wake, da tsaba na tururuwa suma suna samar da zinc. 'Yan wasan ganyayyaki na iya fuskantar haɗarin rashin matsayin zinc saboda ƙarancin phytate na abincin tsire-tsire.
Sandari (sodium, potassium, chloride): Baya ga hydration, waɗannan ma'adanai suna da mahimmanci ga watsa jijiyoyi da kuma raguwar tsoka. Tsawon lokaci mai tsawo yana rage sodium da farko; ƙarawa da kayan zaki mai gishiri ko abubuwan sha na lantarki yana taimakawa wajen kiyaye aiki a cikin zafi.

Ruwa: Abin da Ya Sa Ba a Yi Amfani da Ayyukanmu ba

Ruwa yana daidaita zafin jiki, yana jigilar abubuwan gina jiki, kuma yana kula da ƙarar jini. Rashin kashi 2% na nauyin jiki ta hanyar gumi yana rage ƙarfi, ƙarfin motsa jiki, da aikin fahimta. Matsayin gumi na mutum yana bambanta, don haka 'yan wasa ya kamata su auna kansu kafin da bayan horo don lissafin buƙatun ruwa. Don zaman da ya wuce minti 60 ko a cikin yanayin zafi, haɗa da electrolytesmusamman sodiumdon maye gurbin abin da aka rasa. Abincin wasanni, allunan electrolyte, ko ƙara gishiri kaɗan ga abinci na iya taimakawa. Rashin fitsari: launin rawaya mai haske yana nuna isasshen ruwa, yayin da launin rawaya mai duhu yana nuna buƙatar ƙarin ruwa. Jin ƙishirwa ba alama ce mai dogaro ba yayin motsa jiki saboda tsarin jin ƙishirwa yana jinkirta ƙarancin ruwa na zahiri. Madadin haka, shan ruwa a cikin daidaitattun lokuta na motsa jiki a kowane minti 1520 m. Ana iya rage aikin motsa jiki tare da matakan motsa jiki na farko da ake bada shawara kawai tare da nauyin jiki na farko da nauyin jiki na 2 m104 (L) da kuma rage yawan

Ka'idodin Lokaci don Cin Abinci don Ƙara Samun Riba

Lokacin da kake cin abinci yana da mahimmanci kamar abin da kake ci. Lokaci mai kyau yana tabbatar da cewa akwai man fetur a lokacin da ake buƙata kuma ana fara aiwatar da dawo da sauri. Tunanin lokacin abinci mai gina jiki ya samo asali; yayin da taga ta anabolic ta kasance ta gaske, ba ta da ƙanƙanta fiye da yadda aka yi tunani. Duk da haka, lokaci mai mahimmanci a kusa da zaman horo na iya haɓaka aiki da daidaito na dawowa.

Pre-Workout (13 hours kafin): Abincin daidaitaccen abinci mai wadataccen carbohydrates da matsakaici a cikin furotin, low a cikin kitse da fiber don kauce wa wahalar gastrointestinal. Misali: banana tare da man shanu a kan cikakken hatsi toast, ko kwano na oatmeal tare da berries da cokali mai gina jiki foda. Don farkon zaman safiya inda yunwa ta ragu, abinci mai ruwa kamar smoothie ko ƙaramin yanki na 'ya'yan itace tare da kofi na iya isa.
A lokacin motsa jiki (> 60 min): (FLT: 1) Carbohydrate cin abinci na 3060 grams a kowace awa iya kula da glucose jini. Zaɓuɓɓuka sun hada da wasanni gels, masks, bushe 'ya'yan itace, ko wani diluted wasanni sha. Don matsananci-tsayawa events fiye da 2.5 hours, da cin abinci zai iya tashi zuwa 90 grams a kowace awa ta amfani da hade da glucose da fructose don kara girma da sha. hada da ruwa da electrolytes kamar yadda ake bukata.
Bayan-Workout (a cikin minti 30120):FLT:1]] Anabolic taga ga tsoka gyara da glycogen sake aiki ne fadi fiye da kullum da'awar har zuwa 2 hours bayan motsa jiki. Manufa ga 0.30.5 grams da kilogram na jiki nauyi na furotin da 0.81.2 grams da kilogram na carbohydrates. A smoothie da whey ko shuka furotin, 'ya'yan itatuwa, da madara ko yogurt aiki da kyau. Idan na gaba abinci ne jinkiri, ƙara dawo da abin sha ko abun ciye-ciye nan da nan bayan zai iya hana catabolism.
A cikin yini: (FLT: 1) Ciyar da abinci mai kyau da kuma cin abinci a kowane sa'o'i 3 da 4 yana ba da makamashi kuma yana hana cin abinci sosai daga baya. Ga 'yan wasa a cikin babban aikin motsa jiki, ƙara abinci na huɗu ko na biyar zai iya taimakawa wajen cimma makamashi da ƙimar abinci mai gina jiki ba tare da yawan abinci ba.

Ranar Samfurin Abincin don Nau'in Horarwa

A ƙasa akwai nau'ikan abinci guda biyu na samfurin abincidaya ga mai tsaron gida da kuma wani don mai tsaron gida.

Mai tsaron gida (misali mai gudu, mai hawa keke)

Breakfast: Porridge da aka yi da oats, madara, yanka almonds, da blueberries; gefen da scrambled qwai
Abincin tsakar safiya: Apple tare da man almond
Abincin rana: Flat-wheat wrap tare da turkey, hummus, cakuda kayan lambu, da yankan fure-fure; yogurt a gefen
Kafin cin abinci (1 hour kafin): Ƙananan banana da ɗan raisins
Daga lokacin gudu (idan > min 75): Gishiri na wasanni ko masks da ruwa
Tarawar bayan gudu: Shuka mai cakulan ko kuma furotin tare da 'ya'yan itace
Abincin dare: Sandun kifi, dankali mai zaki, broccoli da aka dafa da tururuwa, da salatin quinoa
Abincin maraice: Cottage cheese tare da pineapple

Ƙarfi / Ƙarfin 'yan wasa (misali, mai ɗaukar nauyi, mai gudu)

Abincin karin kumallo: Ƙwai da aka yi wa shinkafa da feta, burodi mai hatsi, da kuma banana
Abincin tsakar dare: yogurt na Girka tare da granola da strawberries
Abincin rana: Gishirin kaji, shinkafa ruwan kasa, wake baki, avocado, da salsa
Abincin kafin motsa jiki (6090 min kafin): Farin shinkafa tare da man shanu da zuma
Tarawar bayan motsa jiki: Whey protein shak shak shak shak da aka gauraye da madara, da kuma bagel ko banana
Abincin dare: Gurasar naman shanu tare da barkono, broccoli, peas, da shinkafa na jasmine
Abincin maraice: Ƙarin ƙwayoyin cuta da ɗan 'ya'yan itace

Don 'yan wasa masu bin abincin da ke tushen tsire-tsire, maye gurbin furotin na dabba da tofu, tempeh, seitan, ruwan tabarau, da furotin foda na tsire-tsire. Tabbatar da wadataccen lysine da cikakken furotin ta hanyar haɗa kayan lambu da cikakkun hatsi. Ranar juriya ta vegan na yau da kullun na iya haɗawa da karin kumallo na oatmeal tare da tsaba na chia, madarar soya, da berries; abincin rana na ruwan tabarau tare da cikakken hatsi burodi; abincin rana na edamame; da aka riga aka gudanar tare da kwanan wata; da abincin dare na quinoa, burodi, da kayan lambu, da kuma curry na chickpea.

Abubuwan da Za a Yi la'akari da Su na Musamman ga Masu Jimrewa da Masu Wasan Wasan Ƙarfi

Duk da yake ka'idodin sun haɗu, burin horo suna buƙatar fifiko daban-daban. 'Yan wasan jimiri suna amfana daga ƙarin yawan carbohydrate (610 g / kg) da kuma kulawa mai kyau ga maye gurbin electrolyte. Abincin lokaciSanya sauya yawan carbohydrate a kusa da zaman horoSai ya inganta sassauci na rayuwa da rage dogaro da man fetur na waje yayin gasar. Misali, wasu marathoners suna yin horo train low, suna yin gasa high ta hanyar yin zaman-lokaci na horo low glycogen don ƙarfafa gyare-gyaren mitochondrial. 'Yan wasan motsa jiki, a gefe guda, suna buƙatar ɗan ƙarin furotin (1.62.2 g / kg) kuma galibi suna buƙatar ɗaukar ƙarin adadin kuzari ko kuma ci gaba da haɓaka tsoka. Gina jiki da kuma ƙarin beta-ine suna da tabbacin mafi ƙarfi don cin abinci mai gina jiki. Dukansu ƙungiyoyin wasanni dole ne su rasa adadin kuzari da ƙwayoyin jiki don kauce wa daidaitaccen aiki tare da ƙimar motsa jiki, amma kuma suna buƙatar daidaitaccen aiki tare da ƙimar motsa jiki.

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Abincin da ya kamata ya zama tushen, amma wasu ƙarin suna iya cike gibin ko kuma inganta aikin idan aka yi amfani da su yadda ya kamata.

Creatine monohydrate: Yana inganta ƙarfi da ƙarfin fitarwa a cikin ayyukan motsa jiki masu ƙarfi, maimaitawa. Sashi: 35 grams a rana. Mataki na lodawa (20 g / rana na kwanaki 57) na iya saurin cika shaguna amma ba lallai ba ne.
Caffeine: FLT:1 Yana haɓaka faɗakarwa kuma yana rage ƙoƙari. Sashi ya dogara da haƙuri, yawanci 36 mg / kg da aka ɗauka minti 3060 kafin motsa jiki. Guji manyan allurai a cikin rana don hana rikicewar bacci.
Beta-alanine: Flt:1 yana ba da ƙarfin hydrogen, yana jinkirta gajiya a cikin motsa jiki mai ƙarfi na tsawon minti 1.
Nitrate (beetroot ruwan 'ya'yan itace): FLT:1 Yana inganta yaduwar jini kuma yana rage farashin oxygen yayin motsa jiki.
Vitamin D da Iron:FLT:1 kawai idan an tabbatar da rashi ta hanyar aikin jini. Kayan aikin kai na iya zama mai cutarwa; alal misali, yawan baƙin ƙarfe na iya haifar da damuwa da damuwa da cutar hanta.
Kayan kari na lantarki: Yana da amfani yayin motsa jiki na dogon lokaci a cikin zafi lokacin da asarar gumi ke da girma.
FLT:0]]Tilas: Abin da ke da'awar rashin fahimta, ya ƙunshi cakuda masu mallakar kansu, ko kuma ba a gwada shi ta ɓangare na uku. Masu ƙona kitse, masu ƙarfafa gwaji, da cakuda kafin motsa jiki tare da abubuwan da ba a lissafa ba galibi ba su da aminci.

Koyaushe zaɓi samfuran da aka gwada ta ƙungiyoyin ɓangare na uku kamar Informed Sport ko NSF Certified for Sport. Kafin ƙara kowane ƙarin, bincika ko kuna da wata ƙarancin aiki ko ƙarancin aiki wanda ba za a iya magance shi ta hanyar abinci kawai ba.

Ka Gina Abincinka

Babu wani shiri guda ɗaya da ya dace da kowane ɗan wasa. Don haɓaka naka, fara da lissafin bukatun ka na asali ta amfani da lissafin Mifflin-St Jeor ko kuma irin wannan hanyar, sannan daidaita shi bisa ga ƙimar horo da maƙasudin haɗin jikinka. Bi sawun nauyi, matakan kuzari, da alamomin aiki (misali, lokutan, ɗaga kaya) a cikin makonni biyu. Idan ka ji jinkiri ko tsawo, ƙara carbohydrates ko jimlar adadin kuzari. Idan kana samun jiki mara kyau, rage kitse da carbohydrate sassan kaɗan yayin da kake riƙe da furotin mai yawa. Ci gaba da rikodin abinci mai sauƙi (amfani da app kamar MyFitness ko Cronometer) na mako ɗaya don gano alamuza ku iya gano cewa kuna cin abinci mai yawa a cikin kwanaki masu tsawo na horo ko cin abinci mai yawa a ranakun hutu.

Yi la'akari da aiki tare da mai ba da abinci mai gina jiki da aka yi rajista wanda ya ƙware a cikin abinci mai gina jiki.Suna iya taimakawa wajen gano rashi, daidaita lokaci, da samar da lissafi. Cibiyar Nazarin Gina Jiki da Gina Jiki ta FLT: 1 tana ba da kayan aikin bincike don nemo masana na gida. Don jagororin gaba ɗaya, Kwalejin Nazarin Jiki ta Amurka da kuma Kungiyar Nazarin Jiki ta Duniya suna buga matsayi na yau da kullun akan abinci mai gina jiki da aikin. Ana iya samun ƙarin shaidu akan lokacin gina jiki ta hanyar bayanan bayanan yanar gizo na FLT: 6 (bincike don protein timing wasanni ).

Ƙarshen

Aikin motsa jiki mai kyau yana buƙatar shirin abinci mai kyau wanda yake da ƙima da daidaitawa. Ta hanyar ba da fifiko ga isasshen carbohydrates don mai, furotin don gyara, kitse masu kyau don daidaitawar hormones, da micronutrients don tsarin rayuwa, kuna ƙirƙirar yanayin ilimin lissafi da ake buƙata don tura iyakoki cikin aminci. Hydration da lokacin cin abinci suna daidaita waɗannan fa'idodin, suna ba ku damar nuna ku a shirye don yin kowane zaman. daidaito shine ɓoyayyen kayan abinci cin abinci mai kyau kowace rana, ba kawai a ranar tseren ba, yana gina tushe don ingantawa na dogon lokaci da rage haɗarin rauni. Fara da ƙananan canje-canje masu dorewa: wataƙila inganta karin kumallo kafin horo ko ƙara shaken bayan motsa jiki. amsawar jikinku rikodin yadda kuke ji yayin zaman, yadda da sauri kuke sarrafawa, da kowane lokaci na narkewa. Yayin da kuke tafiya, daidaitawa da daidaitawa sassan, ba za ku iya yin horo ba, godiya ga yanayin motsa jiki na biyu, ba za ku iya yin wannan ba, ba za ku iya yin horo ba, ba da amsawa na biyu ba,