Sau da yawa galibi abokan ciniki ne ke kusanta ni waɗanda suke buƙatar shirya don ƙetare mizanin gudu. Amma kuma suna ziyarta dakin motsa jiki donl, kuma so hada abubuwa masu gudana da masu karfin wuta. A yau ina so in gaya muku yadda za ku yi shi mafi kyau.
Yadda ake horarwa a cikin na'ura mai gudu.
Idan kuna yin "don kanku" a cikin na'urar kwaikwayo na dogon lokaci, amma ba zato ba tsammani kuna buƙatar fara shirya don isarwa ka'idodi masu gudana, to, la'akari da cewa ɗayan manyan nau'ikan horo guda 4, shine shirin jiki gaba ɗaya don gudana, zaka iya yin riga a cikin yanayi mai laushi.
Zuwa ga ɗaya daga cikin abokan cinikina daga Tyumen motsa jiki a cikin dakin motsa jiki ya taimaka don maye gurbin cikakken horo na motsa jiki na gaba don gudana kilomita 3, wanda yawanci ana yin sa a filin wasa.
Wato, mun taimaka masa ya shigar da kayan aikin da ake buƙata don haɓaka ƙarfin jimrewa a cikin shirin horonsa a kan kujera mai girgiza.
Ayyukan da yayi a dakin motsa jiki: tsalle waje, "ƙafa" tare da dumbbells 12 kg. Squungiyoyin Bar - 40 reps, bindiga babu ƙarin nauyi, latsa baya tare da pancake na kilogiram 10 a kirji, karkatar da buga benci tare da fanke mai nauyin kilogiram 5 a bayan kai, huhu madaidaiciya tare da mashaya, ƙafafun kafa daga matsakaicin matsayi, latsa kafa.
Don haka, yayi ƙoƙari ya dace da duk waɗannan wasannin a cikin shirin horo na yau da kullun a cikin dakin motsa jiki.
Yadda ake horarwa don gudun nesa
Ka'idodin yau da kullun na motsa jiki na gaba don gudana a nesa:
1. Muna yin atisaye da nauyi masu nauyi, amma tare da yawan maimaitawa gwargwadon iko.
2. Yi squats tare da mafita a kan safa.
3. Muna kokarin yin motsa jiki cikin sauri.
4. Rage raguwa tsakanin saiti.
Sabili da haka, ta amfani da waɗannan ƙa'idodin, a sauƙaƙe za ku iya dacewa da kowane horon motsa jiki a cikin motsa jiki.
Yadda ake horarwa don tafiyar nesa
Ka'idodin yau da kullun na horo na motsa jiki don yin gajeren nisa:
1. Yi atisaye tare da manyan nauyi, ƙoƙarin ƙara nauyi tare da kowane saiti.
2. Muna yin duk atisayen fashewa. Misali, cikin nutsuwa muke saukarda kanmu lokacin tsugunawa da tsayawa sau da yawa sosai, yin hanyar fita shima akan safa.
3. Huta tsakanin saiti yi abinda aka saba domin tsokoki su sami lokacin warkewa.
Horar da gajeren zango ya bambanta da horo na yau da kullun don masu ɗaga nauyi da masu ginin jiki a cikin aikin fashewa. Amma gabaɗaya yana da kamanceceniya. Wannan shine dalilin da ya sa mutane da yawa waɗanda ke horar da ƙafafunsu a cikin dakin motsa jiki suna da ƙwarewa wajen yin gajeren tafiya.
