Abin da ke faruwa idan kun yi turawa a kowace rana: sakamakon aikin yau da kullun

Shin kuna son sanin abin da zai faru idan kuna yin turawa a kowace rana, ba tare da hutu da hutu ba? Yana tunanin gina tsoka kamar Schwarzneiger a cikin mafi kyawun shekarun sa, ko koyon motsa jiki kamar Jackie Chan? Shin za ku rasa nauyi ko kuma, akasin haka, sami kyakkyawar sauƙin tsoka ba tare da ƙimar nauyi ba? Shin yana da daraja yin turawa akai-akai kuma ba cutarwa bane?

Bari mu gano abin da zai faru idan kuka mai da turawa kullun al'ada ce!

Amfana da cutarwa. Gaskiya da almara

Turawa-motsawa motsa jiki ne mai sanyi da wuce yarda don ƙarfafa hannunka, kirji da tsokoki na karfafawa. Ana iya yin sa a gida, wurin aiki, da kuma motsa jiki - ba kwa buƙatar mai kwaikwayo, mai horo, ko dogon horo a cikin fasaha.

Don fahimtar abin da zai faru idan kuna yin turawa daga bene kowace rana, bari mu bincika wane nau'in nauyin aikin motsa jiki ne - cardio ko ƙarfi.

Latterarshen ya haɗa da aiki tare da ƙarin nauyi, irin wannan hadadden an tsara shi don haɓaka haɓakar tsoka. Yana buƙatar makamashi mai yawa kuma, daidai da haka, tsawon lokacin dawowa. Bayan atisaye a dakin motsa jiki tare da barbell da dumbbells, dan wasan zai buƙaci hutu aƙalla kwanaki 2, in ba haka ba ƙwayoyin tsokarsa ba za su kasance a shirye don sabbin karatu ba.

Turawa-motsa jiki sun fi motsa jiki na jiki mai nauyi wanda ya ƙunshi maimaita maimaitawa cikin saurin sauri. Idan ba ku yi aiki don lalacewa da tsagewa ba, amma don dumama tsokoki da kuzari, za ku iya yin matsi ko da yau da kullun, azaman motsa jiki na safe.

Babu wani abu mara kyau ga jiki saboda irin wannan dumamawar, sabanin haka, tsokoki za su ci gaba da kasancewa cikin yanayi mai kyau, rigakafi zai ƙaru, mutum zai kasance mafi shiri da haɓaka cikin jiki.

Don haka, turawa a kowace rana ba kawai zai yiwu ba, amma kuma ya zama dole! Abu mafi mahimmanci shine kada ka zama mai himma, motsa jiki don jin daɗinka, ba tare da aiki da yawa ba.

Nawa turawa?

Da kyau, mun gano idan yana yiwuwa a yi turawa a kowace rana kuma menene zai faru idan wannan aikin ya zama kyakkyawan ɗabi'ar ku. Yanzu bari muyi magana game da ƙa'idodi. Af, ƙa'idodin TRP don turawa suna da ƙarfi sosai, don haka idan kuna shirin shiga cikin gwaje-gwajen, ku yi aiki da ƙarfi!

Don haka, menene ƙa'idar yau da kullun kuma sau nawa a rana ya kamata ɗan wasa ya ɗauki matsayin kwance?

1. Idan ka yanke shawarar yin turawa azaman motsa jiki na safe, saita wa kanka burin yin matsakaita yawan maimaitawa da zai yiwu. Bari mu ce matsakaicinku ya ninka sau 50, sannan matsakaita zai kasance sau 30-40. A wannan yanayin, ba za ku cika nauyi ba, wanda ke nufin ba za ku ji gajiya a cikin yini duka ba. Hakanan kuma, za a dawo da tsokoki da safe.
2. Turawa na yau da kullun don wucewa ka'idojin TRP ya kamata a yi su a kai a kai, bisa cancanta kuma bisa ga shirin. Yana da mahimmanci a hankali a hankali a kara wa kaya nauyi domin ka'idojin da aka kafa zasu zo maka da sauki. Da farko, duba cikin tebur sau nawa kuna buƙatar yin turawa don samun lambar yabo. Wannan shine makasudin ku. Idan ba matsala bane, kawai ƙarfafa sakamakon a kai a kai. Idan matakinku har yanzu yana ƙasa sosai, kuna buƙatar yin turawa-safiya kowace safiya, a hankali kuna ƙara yawan maimaitawa.
3. Yi turawa a kowace rana, rikodin sakamakon, bi dabarun. A cikin gwaje-gwajen TRP, ya kamata ɗan wasa ya matsa sama sosai kuma ba ya da nisa sosai. Matsakaicin kusurwa tsakanin jiki da gwiwar hannu ya kai digiri 45, yayin da a kasan wurin gwiwoyi da kwatangwalo bai kamata su taba kasa ba, sabanin kirji (kana bukatar yin taba a kasa).
4. Ko yana da daraja yin turawa-kullun kowace rana ko kowace rana ya rage gare ku, ko kuma dai, jikinku. Idan kun ji cewa ƙwayoyin ku ba su da lokacin murmurewa, kuna buƙatar hutawa.
5. Hakanan ba za mu iya gaya muku sau nawa a rana da za mu iya yi ba - abu mafi mahimmanci shi ne kada mu yi aiki don lalacewa, saboda sakamakon wannan lamarin na iya zama bala'i.

Abin da ke faruwa idan kuna yin turawa a kowace rana

Don haka, idan kuna yin turawa kowace rana, menene irin wannan aikin zai haifar?

1. Akalla dai, za ku kara karfi da karfi;
2. Motsa jiki na yau da kullun zai ƙarfafa garkuwar jiki;
3. Tsarin numfashi da na zuciya da jijiyoyin jini za su yi aiki "mafi nishadi" kuma ya fi aiki;
4. Zaku kusanci mafarkin rataye zinaren TRP Complex na gwajin zinare a kirjin ku;
5. Tsokoki za su kasance cikin yanayi mai kyau koyaushe;
6. Za ku manta game da sako-sako da fata, nauyin da ya wuce kima a yankin ɗamarar kafaɗa;
7. Tsokoki za su sami kyakkyawar taimako.

Shirye-shiryen turawa don kowace rana

Yanzu kun san ko yana da amfani yin turawa-kullun kowace rana, amma, banda wannan, kuna buƙatar yin shi da ƙwarewa. Hanya mara tunani zata haifar da lalacewa ko rauni ga haɗin gwiwa, yawan jin gajiya, da ciwon tsoka.

Tabbas za mu amsa eh ga tambayar ko yin turawa a kowace rana, amma za mu yi ajiyar wuri - dole ne ku sami makirci. Idan kun bi shirin, babu cutarwa ga jiki.

Anan akwai mummunan zane wanda ya dace da masu farawa a cikin wannan nau'in motsa jiki:

• Fara tare da turawa 10-15 a kowace safiya, da nufin cikakkiyar dabara;
• Aseara yawan maimaitawa ta hanyar 10-15 kowane mako biyu;
• A cikin wata daya, zai zama lokaci don yin hanyoyi biyu ko uku;
• Baya ga turawa, ana iya yin squats don sautin gaba ɗaya - sau 35-50.
• A kowane maraice, yi atisaye don tsokoki na tsakiya - tsaya a mashaya tare da miƙa hannuwa don dakika 60-180 (ya danganta da ƙimar lafiyar jiki).

Lokaci zai nuna muku a sarari ko kuna buƙatar yin turawa-kullun kowace rana bisa ga wannan makircin - bayan wata ɗaya zaku ga cewa ƙwayoyinku sun yi ƙarfi, sun sami kyakkyawar taimako kuma sun taƙaita. Ci gaba da wannan ruhun!

Shirin don gogaggun 'yan wasa, da kuma' yan wasan da ke shirya don isar da ƙa'idodin TRP:

• Kowace rana, fara tare da maimaita 10 tare da kunkuntun sahun makamai (babban abin girmamawa shine triceps);
• Sannan za'a sake maimaitawa 10 tare da fadi da fadi na makamai (girmamawa a kan jijiyoyin pectoral);
• Ci gaba da hadaddun ta hanyar yin turawa 20 tare da yanayin saiti na hannu (kaya iri ɗaya);
• 10-15arshen turawa na ƙarshe na 10-15 ana yin su a cikin rikitarwa mai rikitarwa: a dunkulallen hannu, mai fashewa, tare da ɗaga ƙafafu akan benci.

Shin zai yiwu a yi turawa daga bene kowace rana a cikin wannan rudanin don kawai kiyaye lafiyar? Idan baku shirya don gasa mai tsanani ba kuma wasanni ba aikin ku bane, babu ma'ana ku taƙaita tsokokin ku kamar haka.

Ilimin motsa jiki ya kamata ya zama mai daɗi, ba ji na gajiya mai ɗaci ba. Ka tuna, yan wasa suna aiki don sakamako - babban burin su shine lambar yabo ko kofi. Abin da ya sa suke shirye su “mutu” a cikin zauren kowace rana. Da wuya mutum na yau da kullun ya saka wa kansa kofi don aikinsa, saboda haka, ko ba jima ko ba jima, zai gaji da ɗaukar nauyin jikinsa ya ba da ra'ayin.

Koyaya, idan kun tuna abin da turawa daga bene suke bayarwa kowace rana, ya zama a fili cewa wannan al'ada tana da amfani ƙwarai. Bari muyi ƙoƙari don haɓaka shi, wanda ke nufin motsa jiki a madaidaiciyar hanya, ba da kanka mai sauƙi, amma isasshen nauyi.

Kalli bidiyon: Labari (Nuwamba 2024).