Idan kuna sha'awar abin da tsokoki ke aiki yayin gudana, za mu ba ku mamaki - irin wannan aikin motsa jiki, zuwa wani mataki ko wata, ya ƙunshi kusan dukkanin jiki! Yana ba da nauyin motsa jiki, yana motsa tsokoki, yana sanya su sauti. Ba ya ba da gudummawa ga haɓakar ƙwayar tsoka, amma ya sa ta zama mai sauƙi da ƙarfi. Idan burinku shine ƙara ƙarfin tsoka, muna ba da shawarar ƙara ƙwayoyin ƙarfi ga ayyukan wasanku.
Don haka, kafin ka fara gano waɗancan tsokoki da ke lilo yayin da suke gudu akan titi da abin da aka ƙona - mai ko kuma, a zahiri, tsokoki, bari mu kalli matakan gudu:
- Legafafun farko yana turawa daga farfajiya;
- An juya tsakiyar nauyi na jiki zuwa kafa na biyu;
- Saukowa daga kafa na farko da daukar na biyu daga kasa;
- Canza tsakiyar nauyi zuwa kafa na farko;
- Saukowar kafa na biyu;
- Sannan kuma tun daga farko.
Kowane ɗayan matakan ana ɗorawa juna kuma ana yin su kusan lokaci guda, yayin da dukkanin ƙungiyoyin tsoka na ƙananan jikin suke aiki, da kuma latsawa, baya, makamai, da wuya. Na biyun, ba shakka, suna yin ƙasa da aiki, tunda kusan babu wani nauyi akansu, amma wannan baya nufin basa motsa jiki.
Tsokoki da ke aiki a cikin zama masu gudana
Bari mu lissafa wane tsokoki ne ke cikin guduna, sannan mu binciki waɗanne ne suka fi aiki da ƙarfi, dangane da nau'in gudu:
- Femoral - wanda yake a bayan cinyar cinya, juya juyawa da fadada gwiwoyi;
- Buttock - taimaka kiyaye jiki a tsaye;
- Iliac - godiya ce a gare su cewa motsawar ƙananan ƙafa ake aiwatarwa;
- Quadriceps - an sanya shi a gaban cinya, godiya gare su ƙafa ke aiki don tanƙwara, ana aiwatar da madaidaiciyar motsi na gwiwa da haɗin gwiwa;
- Intercostal - aiki yayin inhalation da shaƙar iska;
- Calves - wanda yake a ƙasan ƙafa, sune ke da alhakin ɗagawa da saukar da ƙafafun zuwa saman duniya;
- Andananan da babba latsa - sarrafa matsayin jiki;
- Biceps - ana amfani dashi lokacin motsa hannuwa. Idan kana son yin famfo su kadan yayin gudu, sanya kananan dumbbells;
Don haka, mun yi bayani dalla-dalla game da tsokoki da gudu ke shafar, kuma yanzu, bari mu bincika waɗanne ne ke aiki da ƙarfi yayin hawa tsauni, tsalle a saman ƙasa ko kan mashin.
Abin da ke aiki yayin guje-guje
Dangane da saurin da aka auna, a wannan yanayin yana da sauƙi don shawo kan nisan da ke da nisa - a lokacin su ɗan maraƙin da ƙwanƙwan hanji sun gaji sosai. Nauyin kan tsokoki na gabobin numfashi da yankin ciki yana ƙaruwa. Muna ba da shawara don lissafa wane tsokoki na kafa ke aiki yayin gudu a kan titi:
- Buttock;
- Biceps na bayan femoral;
- Quadriceps na gaban mata;
- Quads;
- Maraƙi;
- Tibial.
Idan kana da sha'awar, bari mu kira tsokoki da suka fi aiki yayin da zugawa ke zama ƙashin ƙugu da maraƙi. Su ne ke ɗaukar babban nauyi yayin tsananin tsere a cikin sauri.
Abin da ke aiki yayin tafiyar matakala
Idan kuna sha'awar abin da aka horar da tsokoki lokacin da suke tafiya sama, za mu kira maraƙin baya da tsokoki na baya. Lokacin saukowa, gindi da cinyoyi suna da damuwa musamman.
Af, wannan aikin motsa jiki ne mai ƙarfi, saboda haka yana da kyau don rasa nauyi!
Abin da tsokoki ke aiki a kan na'urar motsa jiki
Gidan motsa jiki yana buƙatar ƙoƙari a ɓangaren dukkanin ƙungiyoyin tsoka da aka lissafa a sama, musamman ma hip, gluteal, da maraƙi. Masu lankwasawa da nunawa na yatsun kafa, tsokoki na baya, kafadu, ciki, da diaphragm suma suna aiki.
Yadda ake tsotsa jikinka da gudu
Don haka, mun kalli waɗanne ƙungiyoyin tsoka suke aiki yayin tsere a kan matakala, a kan titi da wurin motsa jiki, yanzu kuma bari muyi magana game da yadda za a kara yawan tsoka. Kamar yadda aka ambata a sama, yana da wuya a ƙara ƙarfi tare da taimakon yin jogging shi kaɗai, amma yana da sauƙi don ƙarfafawa da haɓaka ƙimar. Tuna da amfani da jagororin masu zuwa:
- Kara yawan tuki a kai a kai;
- Yi wasu abubuwan damuwa a lokuta da yawa a mako - tazara na tazara, dabarun gudu, hawan dutse;
- Yi amfani da nauyi;
- Trainingara ƙarfin horo ga jadawalin ku;
- Ku ci abincin wasanni na tushen furotin;
- Yi amfani da ƙarfin motsa jiki gaba ɗaya: motsa jiki don 'yan jaridu, turawa, gudana a wuri, tsalle, tsugune, shimfidawa.
Mutane da yawa suna da sha'awar abin da ƙungiyoyin tsoka ke shafar gudu a maraice, amma muna jayayya cewa babu bambanci sosai a cikin rarraba kayan, gwargwadon lokacin da ɗan wasa ke atisaye. Da safe, rana, ko yamma, kuna tafiya iri ɗaya, kuna sauya hanyoyin da aka ambata a sama, kuna amfani da tsokoki ɗaya.
Shin musculature ya ƙone?
Mun kalli waɗancan tsokoki yayin da suke gudu kuma mun bayyana yadda ake ɗaga su kaɗan. Koyaya, akwai ra'ayi cewa gudu yana iya ƙone ƙwayar tsoka - ba mai mai ba, amma kyakkyawan taimako wanda aka gina tare da irin wannan wahalar. A hakikanin gaskiya, irin wannan matsalar da gaske take kuma tana damun dukkan masu ginin jiki a duniyar tamu - yadda za'a kawar da kitse, amma ba yawan tsoka ba. Idan kun ci abinci mai ƙarancin kalori kuma a lokaci guda kuna aiki tukuru, komai zai rasa nauyi, amma wannan sakamakon bai dace da mu ba.
Don haka, ga wasu nasihu da zamu iya bayarwa game da wannan:
- Zai fi kyau a gudu da safe, kafin karin kumallo, lokacin da aka saukar da matakin glycogen a cikin hanta. A wannan yanayin, jiki zai sami ƙarin kuzari daga ajiyar mai, na ɗan lokaci "mantawa" game da ƙwayar tsoka.
- Hada da BCAAs a cikin abincin ku na safe da furotin na casein kafin kwanciya.
- Ka manta da kayan motsa jiki na yamma idan kana so ka kula da tsoka ka rasa mai;
- Yi la'akari da abincinku a hankali. Ga kowane kilogiram na nauyi, ya kamata ku ci aƙalla 2 g na furotin kowace rana.
- Tabbatar da haɗa ƙarfin horo a cikin shirin ku. Bari mu bayyana shi cikin yare mai sauki. Lokacin da mutum yayi ƙoƙari ya rasa nauyi, yana ƙayyade yawan adadin kuzari. A lokaci guda, jiki yana neman kawar da duk abin da ke buƙatar kuzari - daga mai, ruwa, kuma, musamman, daga tsokoki. Amma, idan kuna tsara horo akai-akai, jiki zai fahimci cewa ba tare da tsokoki ba zai iya jure wa nauyin, don haka zai "riƙe" su. Wannan shine yadda yake aiki.
Da kyau, mun kalli wane tsokoki da ke gudana yana ƙarfafawa, amma ba mu amsa daidai ko da gaske yana ƙona su ba. A zahiri, komai a nan na mutum ne - tasirin ya dogara da jiki, kan nau'in jiki, hormones, salon rayuwar mai gudu. Duk wani aikin aerobic yana haifar da asarar nauyi, don tabbatar da cewa ana amfani da kitse, tsaya ga shawarwarin da aka lissafa a sama. Idan kun ji cewa tsokoki suma sun fara narkewa, ƙara adadin kuzari a cikin abincin saboda furotin.
Ka tuna, aiki ne na tsokoki yayin gudu wanda ke ba mu ɗanɗano a cikin yanayin gajiya mai daɗi da ɗan tashin hankali. Wadannan ji ne suke ba da himma don ɗaga yanayi da girman kai a cikin kanku. Gudu da yawa kuma a kai a kai - jikinka zai yi maka godiya sosai!