Sanyi bayan horo shine kashi na ƙarshe na kowane shirin wasanni wanda aka tsara. Abun takaici, galibi ana yin watsi da wannan abun, amma, a halin yanzu, bashi da mahimmanci, misali, dumama jiki kafin gudu ko kuma kowane irin wasanni. Thearshen yana shirya jiki don damuwa, yana ɗumi tsokoki, kuma yana hanzarta saurin jini. Na farko, akasin haka, yana inganta canji mai sauƙi daga yanayin damuwa zuwa mai nutsuwa. Ba duk athletesan wasa bane suka fahimci mahimmancin sanyaya rai ba kuma suyi watsi dashi don kiyaye lokaci.
Don ku fahimci yadda jiki yake ji a wannan lokacin, kuyi tunanin dusar ƙanƙara ta tashi daga zamewa. Kuma yanzu, maimakon sassauci da taka birki ahankali, sai suka faɗa kan bishiya cikin sauri. An manta da ambata - ku, tabbas, kuna zaune a saman wannan sled. Ya kake ji?
Amma mun hanzarta kammala taron ...
Kusan abu ɗaya yake faruwa da jiki. Tabbas, zai tsira daga bugun, amma shin zai so ya zauna a cikin wannan jeren a gaba? Wane ne ya sani, watakila saboda ba ku yi wata damuwa ba bayan horo na ƙarfi da tsokoki suka ji rauni sosai, kuma ruhun faɗa ya ɓace gaba ɗaya. Kuma yanzu, biyan kuɗin da aka saya tuni ya zama yana tara bura ƙura a cikin jaka.
Menene matsala?
Bari mu ci gaba daga kamanceceniya zuwa babban batun tattaunawa. Menene kwanciyar hankali bayan motsa jiki a gidan motsa jiki ko a gida?
Wannan ɗan gajeren tsari ne na motsa jiki masu sauƙi waɗanda aka tsara don sanyaya jiki, kwantar da hankulan masu juyayi da bugun jini. Mafi sau da yawa yana ƙunshe da ƙananan ƙarfi, motsa jiki na motsa jiki da kuma miƙawa. Hadadden ya daidaita sauyi daga aiki zuwa yanayin kwanciyar hankali, yana inganta saurin dawowa, kuma yana da annashuwa.
Mafi sau da yawa ya ƙunshi matakai 3:
- Exercisesananan motsa jiki tare da raguwar hankali a hankali da saurin gudu - tseren haske tare da miƙa mulki zuwa mataki, babur ɗin motsa jiki ko matattakala tare da raguwar saurin gudu, gajeren sparring tare da pear (ƙananan ƙarfi), nutsuwa mai nutsuwa, juyawa, lanƙwasa, juyawa zagaye;
- Mikewa - ya zama dole musamman a fitar da wadancan tsokoki wadanda suka sami babban nauyi yayin atisaye;
- Yoga da motsa jiki.
Sanya motsa jiki bayan motsa jiki za'a iya yi a gida ko a dakin motsa jiki. Idan yanayi ya bada dama, fita zuwa iska mai kyau. Adadin tsawon lokacin hadadden bai wuce minti 10-15 ba.
Menene kwanciyar hankali bayan motsa jiki?
Yanzu kun san abin da ya dace aikin motsa jiki ya huce. Don sanya muku mahimmancin fahimta, bari mu duba fa'idar sa.
Don samun kyakkyawar fahimtar dalilin da yasa kuke buƙatar haɗi bayan motsa jiki, kuyi tunanin jihar ku a wannan lokacin.
- Tsoka tana da tsauri;
- Zuciya tana bugawa sosai, tana harba jini sosai;
- Zafin jikin ka ya dan daukaka kuma ka yi gumi;
- Jin kasala, ɗan damuwa, ciwon tsoka;
- Tsarin juyayi yana da damuwa, numfashi yana kara.
A wannan lokacin, yana da mahimmanci a rage saurin, daidaita al'adar, zafin jiki da bugun jini. Canje-canje kwatsam ya shafi tsarin zuciya da jijiyoyin jini. Hakanan, ya zama dole a tabbatar da fitar jini a hankali daga tsokoki - wannan zai rage radadi sosai bayan horo. Yana da mahimmanci a sassauta tsokoki domin ya dawo daga yanayin matsewa zuwa yanayinta na yau da kullun, wanda ke nufin cewa aikin dawo da farawa da sauri. Mikewa da mikewa bayan motsa jiki yana da kyau don kwantar da hankali da tsarin numfashi. Mutum ya ji salama, kuma rauni ya maye gurbinsa da gajiya mai daɗi.
Don haka bari mu takaita, menene nutsuwa bayan motsa jiki?
- Yana inganta saurin dawo da ƙananan ƙwayoyin cuta a cikin tsokoki. Yana motsa ci gaban su;
- Yana sanya tsokoki su zama na roba, wanda ke nufin cewa yana rage haɗarin ciwo;
- Kamar ɗumi-ɗumi, kwantar da hankali bayan motsa jiki a cikin motsa jiki yana saita tsarin juyayi a hanyar da ta dace. Na farkon ne kawai yake saita ruhun fada, na biyun kuma yana shirya yadda ya kamata don hutawa mai zuwa;
- Yana daidaita gudanawar jini, wanda ke nufin cewa yana hanzarta gina jiki na tsokoki da gabobi tare da iskar oxygen da abubuwan gina jiki;
- Da kyau rage karfin zuciya, wanda ke da tasiri mai amfani akan tsarin zuciya da jijiyoyin jini;
- Me yasa kuma kuke tunanin akwai matsala a ƙarshen motsa jiki? Munyi rubuce rubuce da yawa game da mahimmancin shakatawa bayan motsa jiki mai ƙarfi - wannan shine kyakkyawan nutsuwa zai iya yi.
Don haka, kamar yadda zaku iya gani, idan baku huce ba bayan horo, zaku iya hana jiki dama don dawowa cikin al'ada. Bari mu sake tuna sleds! Muna fatan mun gamsu da ku.
Yadda ake kwantar da hankali bayan motsa jiki?
Bari muyi saurin duban yadda ake sanyaya bayan motsa jiki. Ka tuna darussan ilimin motsa jiki na makaranta? Menene mai koyarda ilimin motsa jiki yace bayan giciye? Kada ka tsaya kwatsam, yi tafiya kaɗan, yi tanƙwara.
- Idan kuna motsa jiki a gida, aikin motsa jiki ya huce don yan mata da maza ya kamata fara da gudana a wurin. Sannan a hankali matsa zuwa mataki, zaku iya tafiya a zagaye cikin ɗakin;
- Buga numfashi da ƙarfi - shaka ta hanci, fitar da iska ta cikin baki;
- Idan kuna motsa jiki a cikin dakin motsa jiki - zauna a kan keken motsa jiki ko kunna saurin tafiya a kan na'urar motsa jiki;
- Tsaya madaidaiciya tare da ƙafafunku kafada nisa. Yayin da kake shaƙar iska, ɗaga hannunka sama, yayin da kake fitar da numfashi, ka runtse su, yayin lankwasawa zuwa bene. Yi ƙoƙari ka taɓa shi da tafin hannunka. Sway cikin wannan matsayin na secondsan daƙiƙoƙi;
- A cikin karkatarwa, ba tare da durƙusa gwiwoyinku ba, rungume kowane ƙafa ɗaya bi da bi. Ji tsokoki sun miƙa. Daskare na wasu lokuta;
- Yi son zuciyar jiki zuwa tarnaƙi, gaba da baya. Rike hannayenka sama da kanka, an liƙe a cikin kulle;
- Raaga ƙwanƙwasa ɗaya zuwa kirjinka, kunsa hannayenku a kusa da shi, ku tsaya a wannan matsayin na sakan 5-10, sa’an nan ku canza ƙafarku;
- Yi madadin na baya na ƙananan ƙafa baya, tare da hannunka danna diddige zuwa gindi, kada ka raba gwiwoyinka. Zaka ji tashin hankali a cikin tsokoki na cinya na gaba. Tsaya wannan hanyar don 10-20 seconds tare da kowace kafa;
- Yi birgima a tsugunne daga kafa ɗaya zuwa ɗaya, a hankali shimfiɗa cinyoyin ciki;
- Zauna a cikin wurin magarya, ɗauki numfashi da numfashi mai zurfin 5-7.
Motsa jiki bayan motsa jiki don kwantar da hankali ga 'yan mata sun fi mai da hankali kan miƙawa, haɓaka sassauƙa. Ga maza, bayan horo na ƙarfi, yana da mahimmanci, ban da tsokoki, don dawo da yanayin haɗin gwiwa.
- Zuwa ga darussan da aka ambata a sama, yana da daraja ƙara jujjuyawar juji na gwiwa da duwawu;
- Swing hannu da kafafu (gaba da gefuna);
Anan akwai wasu nasihu akan yadda ake kwantar da hankali bayan ƙarfin horo yadda yakamata:
- Ka tuna, babban mahimmancin horon horo na ƙarfin ƙarfi ga maza da mata ya kamata ya kasance akan tsokoki waɗanda ke aiki tukuru a yau. Babu ma'ana yin wasan motsa jiki idan kun kasance kuna aiki akan madaurin kafaɗa na sama na awa ɗaya da rabi.
- Madadin mai canzawa tare da tsaye. Wannan yana nufin cewa yakamata a maye gurbin ƙungiyoyi masu motsawa ta hanyar motsa jiki, inda aka miƙa tsoka kuma a riƙe shi a matsayi ɗaya;
- Yana da mahimmanci a kwantar da kashin baya da kyau, don haka koyaushe a rataye akan mashaya - aƙalla sakan 60;
- Mikewa ake yi ba zato ba tsammani - zai iya zama daga kasa zuwa sama, haka nan daga sama zuwa kasa, ko ma a hargitse. Amma gwada bin doka - tafi daga manyan tsokoki zuwa ƙananan;
- Matsar da sannu a hankali. Babu jerks, bayanai da sabbin damuwa.
Misalin kwanciyar hankali bayan ƙarfin horo. Matsakaicin lokaci - minti 10
- Gudun cikin wuri tare da raguwar saurin - sakan 60;
- Karkatar da jikin a gaba, taɓa ƙasa tare da tafin hannu tare da jinkirtawa a ƙasan wurin na tsawon sakan 5-7 - sau 5-7;
- Juyawa jiki zagaye - sakan 30;
- Rataya a kan mashaya - 60 seconds;
- Madauwari juyawa na kai, wuyan hannu, gwiwa, haɗin gwiwa - 1 minti;
- Janyo cinya gaba da kuma share ƙafar kafa baya - minti 1;
- Mikewa don igiya, mai tsawo da mai wucewa, lokaci guda tare da motsa jiki na motsawa - minti na ƙarshe 2-3;
- Mutuwar numfashi - sau 2-3.
- Gode wa kanku ga aikin da kuke yi.
Kar a taɓa yin sakaci da sanyi bayan motsa jiki. Sanya wadancan mintuna 10 na karshe na aikin su ne al'adun da kuka fi so. Ka tuna fa'idodi, babban mahimmanci shine saurin cimma burin da ake so.
