Motsa jiki don 'yan jaridu ba zai ba da wani sakamako ba idan aka yi su ba tare da tsari na tsari da matakin ilimin da ake buƙata ba! A yau za mu gaya muku wani abu ba tare da abin da ba zai yiwu ba a fitar da injiniya mai inganci!
Ciki wata hanya ce mai rikitarwa, rawar da take takawa ba wai kawai takurawa da kare gabobin ciki ba ne, tare da sauran jijiyoyin wuyan gwaiwa, tana daidaita duwaiwai, kashin baya da kuma kashin baya.
Abubuwan da aka horar da su sosai suna taimakawa daidaito, haɓaka matsayi, da rage rauni. Tare da kowane motsa jiki, tsokoki na ciki suna ɗaya daga cikin waɗanda zasu fara aiki - suna taimakawa wajen gyarawa da tallafawa kashin baya.
A yau za mu gaya muku wane aikin motsa jiki ne mafi inganci da kuma yadda ake samun mafi kyawun kowane motsa jiki!
Tsarin maɓallin ciki
Bangon gaba na ciki an kafa shi ta hanyar tsoka mai hade - dogon tsokar abdominis, an raba bangarorinsa biyu a tsakiyar layin ciki, kuma ba gaba daya ba, kamar yadda aka yi imani da shi; babba da ƙananan latsawa - rarrabuwar sharadin ne, ba ilimin lissafi ba. Wannan tsoka yana taimaka wa kashin baya ya lanƙwara, yana da hannu wajen rage kirji da daga ƙashin ƙugu.
A gefunan akwai tsoka mai juyawa da tsokoki (na waje da na ciki). Su ke da alhakin lankwasawa da murɗewa, suna kare ƙananan faifai daga ƙaura.
Nau'o'in motsa jiki
Kuna iya (kuma ya kamata) ɗora tsokoki a tsaye da kuzari.
- Dynamic load ya shafi maimaita maimaitawar motsa jiki, tsokoki suna wahala da shakatawa. Irin waɗannan nau'ikan suna ba ka damar gina ƙwayar tsoka, haɓaka aikin tsarin zuciya da jijiyoyin jini, da hanzarta saurin metabolism.
- Idan motsa jiki yana buƙatar kayyade matsayin da aka bayar na jiki muddin zai yiwu - muna magana ne game da lodi na tsaye, suna haɓaka ƙarfin hali, ƙarfafa jijiyoyi, haɗin gwiwa har ma da haɓaka rigakafi.
Don cimma kyakkyawan sakamako, yana da kyau a haɗa nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan kaya biyu.
Idan makasudin shine rasa nauyi kaɗan, zai fi kyau a rarraba kayan bisa ni'imar abubuwa masu motsi, shirya 60-70% na lokacin horo a garesu, kuma a bar tsayayyen a ƙarshen horon.
Masu farawa a wasanni suma kada suyi garaje da lodi na tsaye, ƙarfi da juriya bazai isa ba. Zai fi kyau a ƙara su a sati na biyu ko na uku na horo.
Idan kuna son kwalliya masu bayyanawa akan latsawa, yin aiki kawai da nauyinku bai isa ba, ana buƙatar haɗin kai:
- Koda bakin ciki mai ciki na iya ɓoye ɓoyayyen. Maganin shine abinci mai kyau. Babu yawan motsa jiki da zai iya maye gurbin halaye na abinci mai kyau. Idan akwai nauyin nauyi, ana iya buƙatar abinci na musamman.
- Domin a gano ƙwanƙwan ƙwai a jikin gangar jikin, ana buƙatar haɓaka ƙwayoyin tsoka na latsawa, ana iya cimma wannan ta amfani da ɗorawa masu ƙarfi tare da nauyi. Huta tsakanin irin waɗannan horo ya kamata ya kasance kamar kwana biyu, don haka ƙwayoyin tsoka su sami lokacin da za su murmure.
Sau da yawa, ana ba 'yan mata shawarar daina yin horo tare da ƙarin nauyi, suna tsinkayar ƙaruwar ƙugu saboda ƙaruwar ƙwayar tsoka. Wannan gargaɗin yayin yin motsa jiki na ciki na maza ne, jikin mace yana mayar da martani ga damuwa daban saboda abubuwan da ke tattare da yanayin jikin mutum da daidaiton hormonal ɗin. Istungiya a cikin mata na iya faɗaɗa a cikin batun yawan maimaitawa ta hanya daya, kuma kawai idan akwai ƙaddarar halittar wannan (tsari na musamman na tsokoki na ciki).
Hakanan zaka iya yin aikin buga labarai tare da motsa jiki kai tsaye don latsawa (a gida). Squats sun dace sosai don wannan dalili, tasirin horon zai ƙara ƙwanƙwasa nauyi. Duk da cewa babban nauyin ya faɗi a baya da ƙafafu, tsokoki na ciki ma suna aiki sosai.
Wani ingantaccen motsa jiki kai tsaye shine matattu. Ya yi daidai da kumburin barbell, yana buƙatar a miƙa gwiwoyi da juyawa, amma tare da mataccen, nauyi yana cikin hannu ba a kafaɗun ba. Waɗannan horo ne na gogaggun 'yan wasa waɗanda suka riga sun fitar da jijiyoyin jikinsu sosai; ya kamata masu farawa su fara da sauki.
Ayyukan Abs don farawa
Da farko, yana da daraja fahimtar ainihin kuskuren 'yan wasa masu ƙwarewa:
- Yin sakaci da dumi da mikewa. Gudun, igiyar tsalle, juyawa hannu, kafafu da kai - duk wadannan atisayen zasu shirya tsokoki don kaya da kuma hanzarta yaduwar jijiyoyin jiki. Bayan zafin jiki, ya zama dole a gyara filastik din tsokoki; wannan yana bukatar mikewa. Shirya tsokoki da haɗin gwiwa yadda ya kamata kafin horo zai taimaka wajen hana raunin da rauni.
- Yin motsa jiki tare da latsawa mai annashuwa. Kuna buƙatar jin tsokokin ku; yayin ɗaukar abubuwa, ya kamata 'yan jaridu su kasance masu ƙarfi da shiga cikin aiki.
- Ba daidai ba dabara. Yayin ɗaukar kaya, ya kamata 'yan jarida suyi aiki, ba kafafu ko baya ba. Zai fi kyau a yi motsa jiki sau 12, lura da dabarar, da a yi motsi ɗari a hanyar da ta dace amma ba daidai ba. Sabili da haka, kafin fara horo, yana da daraja a gano yadda za a zaɓa ayyukan motsa jiki na ciki daidai.
- Numfashi mara kyau. Dokar gabaɗaya ta dukkan motsa jiki: inhalation ya kamata a yi a lokacin ƙaramin ƙarfin tsoka, fitarwa - lokacin da motsa jiki na buƙatar mafi girman tashin hankali na tsoka. Kada ka riƙe numfashinka ko kuma yawan shan iska - tsokoki suna buƙatar oxygen don aiki da ƙona mai.
- Zaɓin hankali mara nauyi Bayan horo, mai farawa ya kasance cikin gajiya mai daɗi, bai kamata ku yi ɗari-ɗari 100 ba, juyawa da turawa a ranar farko ta karatun. Idan horo bai gaji ba kwata-kwata, to ko dai nauyin bai isa ba, ko kuma an gudanar da ayyukan ba daidai ba.
- Rashin tsari a aji. Azuzuwan da ba su da kyau, rashin zuwansu na yau da kullun ko horo "sun runtse ƙasa", a mako mai cike kowane mako - ba zai kawo sakamako na gani ba. Idan kuna motsa jiki sosai, ƙwayoyin tsoka da suka lalace ba za su sami lokacin dawowa ba.
Ayyukan motsa jiki na yau da kullun don masu farawa sun haɗa da: daga motsa jiki na tsaye - mashaya da wuri, daga tsayayye - murɗewa, almakashi, kusurwa, mai hawan dutse. Duk horarwa suna da zaɓi da yawa.
Zai fi kyau a shirya wasan motsa jiki na farko daga motsa jiki masu motsawa a cikin sigar ta zamani. Ta gwadawa aƙalla sau 3-4 a mako, bayan 'yan makonni zaka iya ƙara mashaya da wuri.
Yawancin lokaci, ana ba da shawarar masu farawa su yi amfani da tsarin horo na "ƙarfi" ko "maimaita-yawa" - yi dukkan atisayen cikin saiti biyu ko uku na sau 20-50 (za a iya samun ƙarin), ya dogara da damar mutum ɗaya. Hutun shawarar tsakanin saiti daga sakan 30 zuwa minti 2.
Irin wannan tsarin horon zai inganta yanayin matsin lambar ciki. Bayan watanni 2-3, zaku iya tsayawa a matakin da kuka cimma kuma ku canza zuwa yin aiki da sauran ƙungiyoyin tsoka. Idan aikin shine ci gaba da bugun tsokoki na ciki, to kuna buƙatar motsawa daga motsawar haske zuwa latsawa don masu farawa zuwa horo mai rikitarwa. Don waɗannan dalilai, a matsayin ƙa'ida, ana amfani da rukunin horo na "ƙarfi", an tsara su don ƙananan adadin maimaitawa da kuma kashe kuɗi mai mahimmanci.
Ayyuka na gaba
Da sauri tsokoki suka fara amfani da kayan farko, horo baya bada ƙaruwa cikin ƙarfi da ƙarfi - ana buƙatar ƙarin damuwa. Mataki na farko don sanyawa horo wahala shine amfani da nauyi.
Za a iya amfani da ƙarin awo a cikin dukkan motsa jiki na ciki masu sauƙi, kamar ɗaga kafa mai sauƙi wanda ke da tasiri sosai yayin da aka ɗora nauyi zuwa shins. Lokacin aiki tare da nauyi, dole ne ku bi ƙa'idar: don ƙara ƙarar tsoka, ana yin matsakaita yawan maimaitawa tare da ƙaramin nauyi, don haɓaka ƙarfi yana buƙatar manyan nauyi da ƙaramin maimaitawa (har zuwa 12).
Mike Mentzer, don neman ayyukan da suka fi dacewa ga 'yan jaridu, ya samar da tsarin horarwa mai karfi (HIT), ya ba da shawarar a maimaita aikin a hanya daya matukar dai akwai karfi. An kira wannan jihar "ƙi" - rashin ƙarfin jiki don wani maimaita aikin. Yin 1-2 seti "don gazawa" da kuma ɗaukar dogon hutu tsakanin motsa jiki - daga kwana uku zuwa biyar - ɗan wasan ya sami damar cimma saurin ƙaruwa cikin ƙwayar tsoka. A wannan hanyar, tsarin horo yana da mahimmanci fiye da zaɓin motsa jiki.
Babu wani kyakkyawan motsa jiki na motsa jiki. Duk ya dogara da matakin horo, kan halayen mutum har ma da abubuwan da ake so - wasu suna son ɗaga ƙafafunsu a kan sandar kwance, wasu kuma sun fi son karkacewa.
Yana da mahimmanci a yi la'akari da cewa idan kawai za ku yi hulɗa da latsawa na ciki, to sakamakon zai zama jikin da ba daidai ba; masu horarwa na ƙwararru suna ba da shawarar yin aiki daidai tare da dukkanin ƙungiyoyin tsoka.
Akwai hanyoyi biyu don horarwa cikakke:
- "Cikakken jiki" - ana shirya atisaye don duka kungiyoyin tsoka a cikin motsa jiki ɗaya. An ba da shawarar wannan hanyar don masu farawa; don ƙwararrun 'yan wasa, wannan makircin yana buƙatar adadi mai yawa na maimaitawa da hanyoyin.
- Raba - rarraba kayan aikin motsa jiki. Akwai nau'ikan rarraba motsa jiki da yawa, galibi galibi ana raba jiki zuwa rukuni (a matsayinka na mai mulki, waɗannan su ne baya, makamai, abs, kafadu da kirji) kuma ƙungiyar tsoka ɗaya ce kawai ake aiki a cikin motsa jiki ɗaya. Yayin aiwatar da ƙoshin lafiya, tsokoki suna buƙatar ƙarin lokaci ɗaya da lokaci mai tsawo, tsagawa yana ba ku damar yin la'akari da wannan fasalin.
Kuna iya samun shirye-shiryen rabuwa na musamman don takamaiman ƙungiyar tsoka, gami da latsawa. Ta wannan hanyar, ana narkar da latsa cikin ciki fiye da sauran sassan jiki.
Ingantaccen aikin motsa jiki
Ba lallai bane ku nemi ƙwarewa mafi wuya don gina ɓarna. Akwai wasu horo masu sauƙi waɗanda aka gwada su ta hanyar lokaci da 'yan wasa, babban abin da ake buƙata don motsa jiki shi ne cewa dole ne tsoka mai manufa ta kasance cikakke cikin aikin, kuma koyaushe kuna iya ƙaruwa tare da taimakon awo ko amfani da kayan wasanni.
Karkadawa
Matsayin farawa don karkatarwa madaidaiciya: kwance a bayanku, ya kamata a sanya hannaye a bayan kai, ƙafafu sun durƙusa a gwiwoyi. Ana buƙatar a ɗora ɗamarar kafada zuwa ƙashin ƙugu, a zagaya ta baya, a kuma zauna a wannan matsayin na secondsan daƙiƙa, sannan a hankali ya koma yadda yake na asali. Wannan aikin bai kamata a rude shi da "tops lifs" ba - lokacin da yake murdawa, kasan baya fitowa daga bene. Wannan dabarar tana fitar da jijiyoyin ciki na sama da na kasa. Idan tsokoki na ciki masu buƙatar aiki, to, zaku iya amfani da juyawar zane. Farawa kwance a bayanku, maruƙa a kan benci (ko kowane ɗagawa mai dacewa), hannaye a bayan kanku. Ana buƙatar karkatar da gwiwar hannu ta dama zuwa gwiwa ta hagu, yi jinkiri na secondsan daƙiƙoƙi (an danne ƙananan baya zuwa ƙasa). Komawa zuwa matsayin farawa, sannan maimaita tare da gwiwar hagu zuwa gwiwa dama.
Plank
Zaɓin mafi sauƙi - jingina a kan gwiwar hannu da yatsun ƙafafu, kuna buƙatar daidaita jiki; don kasancewa a wannan matsayin dole ne ya zama aƙalla sakan 30. Za'a iya ƙara tsawon lokacin ɗaukar kaya. Akwai zaɓuɓɓuka don katako a kan madaidaitan hannayen, tare da ɗaga kafa da / ko hannu. Irin wannan nauyin yana sautin tsokoki.
Dutse mai hawan dutse
Wannan aikin yana aiki kusan dukkanin murfin tsoka, wani lokacin 'yan wasa suna amfani da shi don dumama. Matsayin farawa shine katako a kan madaidaitan hannayen. Ya zama dole a madadin jan gwiwoyi zuwa kirji, tabbatar da cewa latsa tana da tsada koyaushe. Saurin saurin motsa jiki, ya fi tasiri sosai.
Kusurwa
Wannan aikin yana da zaɓuɓɓuka da yawa, haɗuwa da yanayi na yau da kullun: ana buƙata don kula da wani kwana tsakanin kwatangwalo da jiki saboda ƙwayoyin ciki. Hanya mafi sauki ita ce ta ɗaga ƙafafunku yayin da kuke kwance a ƙasa ku riƙe su cikin wannan matsayin yadda ya kamata. Wani zaɓi mafi wahala shine zaune a ƙasa, hannaye suna layi ɗaya da jiki, dabino a ƙasa. Ana buƙata, jingina a hannuwanku, don ɗaga jikin sama da bene, an miƙa ƙafafu gaba, yayin da ƙashin ƙugu ya koma baya baya. Wajibi ne a tsaya a wannan matsayin sannan a koma matsayin farawa. Wannan horon yana inganta jimrewar dukkan tsokoki na ciki.
Almakashi
Kwanciya a bayanka, miƙa hannayenka tare da jiki, ɓoye tafin hannunka a ƙarƙashin gindi. Wajibi ne don ɗaga ƙafafunku sama da bene ta hanyar 10-20 cm kuma ƙetare ƙafafunku. Backananan baya ya kamata ya kasance cikin annashuwa Tare da wannan horon, zaku iya fitar da tsokar dubura da tsokoki na ciki na ciki.
Wannan shine ɗayan mafi kyawun motsa jiki don yin famfo wa manema labaru, ana samun cikakken nazarin tsokoki kawai ta hanyar haɗin kai da tsari.
Asusun lafiya
A yau ba lallai ne ka je gidan motsa jiki ba don samun ƙwararren shawara ko tattaunawa da mutane masu tunani iri ɗaya. 'Yan wasa da masu horarwa da yardar rai suna raba abubuwan da suka samu a shafin su na Instagram da youtube, a shafin su zaka iya samun cikakkun bayanai game da atisayen yadda za a buga' yan jarida, hotuna da kayan bidiyo.
Elena Silka da tasharta ta youtube "happybodytv". Mai koyarwar ya ba da cikakken bidiyo da fahimta, wani bangare na shafin yanar gizon an sadaukar da shi don yin aikin jarida. Tana kula da shafin Instagram @happybody_home, inda take yawan bude kofar shigar marathons ta yanar gizo.
Yanelia Skripnik wani mai koyar da motsa jiki ne, tasharta ta "FitnessoManiya" an sadaukar da ita ne wajen rage kiba, sashin "motsa jiki don 'yan jarida" yana ba da hadaddun horo da kuma cikakken nazarin duk dabaru na yin aiki da jijiyoyin ciki.
Alla Samodurova da Instagram @allsfine_workout. Zaɓuɓɓukan tsarin horo da ta shimfiɗa an tsara su ne don yanayin gida.
A tashar YouTube "Ina rage nauyi tare da Ekaterina Kononova", kusan bidiyo goma sha huɗu game da yin aikin jarida an tattara su a cikin jerin waƙoƙi daban. A cikin zaɓin zaku iya samun ɗakunan horo don ƙimar nauyi, kugu siririya da madaidaiciyar ciki. Ekaterina tana kula da wani shafin Instagram @ kononova1986, inda tayi taƙaitaccen kuma har zuwa batun tana magana game da abinci mai gina jiki da kuma ɗora bayanan horo.
Mai ba da horo kan motsa jiki Tatyana Fedorishcheva a tasharta ta youtube "TGYM" ba wai kawai tattara wasannin motsa jiki don ƙungiyoyin tsoka ba, har ma sun shirya abubuwa da yawa don masu farawa.
