Yadda ake ƙirƙirar Tsarin Gudun Tazara?

Yayin karatun nau'ikan horo na jiki, shakku galibi kan tashi ta wata hanya ko wata. A cikin wannan labarin, zamu bincika horon tazara - menene, yadda yake da amfani da kuma sabawa, har ma da shirin horo.

Menene horarwar tazara?

Horar da tsaka-tsakin lokaci ya dogara da sauyawa na ƙananan motsa jiki. Da farko kallo, yana iya zama alama cewa horar da irin wannan mai sauƙi ne, a zahiri
wannan ba gaskiya bane. Ana iya fahimtar wannan ta misali - tsere biye da jogging. Kodayake canzawa cikin horo mai ƙarfi ba a haɗa shi da takamaiman horo na wasanni ba.

Babban burin irin wannan canzawar na motsa jiki shine canji daga ƙananan ƙarfi zuwa babban aiki na aerobic, wanda a ciki ake samun kashi 80-90% na bugun zuciya daga matsakaicin (225 beats) zuwa miƙa mulki mai zuwa zuwa yanayin aiki na yau da kullun. Arfafa makamashi a cikin jiki tare da wannan tsarin yana zuwa ne daga ajiyar carbohydrate na jiki, ba mai mai ba.

Kamar yadda aka riga aka ambata, IT (horar da tazara) ba a haɗa shi da takamaiman nau'in horo na wasanni ba, ana iya aiwatar da wannan shirin ta iyo, motsa jiki, kayan aikin zuciya, yayin samun ƙarfin tsoka, dumama jiki, da sauransu.

Fa'idodin Gudun Gudun Tazara

Gudun tafiya yana da halaye masu kyau fiye da yadda ake yi, kuma za mu bincika waɗannan halayen a ƙasa:

1. Gudun tazara ana ɗaukarta hanya mafi kyau don ƙona nauyi mai nauyi. Wannan bayanin ya dogara ne akan tsarin halitta a cikin jiki - metabolism. Tare da cin abincin da ya dace da gudana tare da canzawa da ƙarfi, jiki yana haɓaka abin da ake kira damuwa, wanda ke kunna ƙimar saurin rayuwa, wanda hakan yana ƙara yawan amfani da tarin '' albarkatun ƙima ''. Dabarar tana ɓoye a cikin amfani da ƙarfi mai ƙarfi - idan aka kwatanta da atisayen cardio na al'ada, a wannan matakin, kunna ƙaruwa mai ƙarancin jiki zai ɓace ne kawai bayan ɗan lokaci, kuma ya ci gaba a matakin da ake kira "dawowa" a cikin shirin horo.
2. Duara girman ƙwayar tsoka a hankali. Wannan tazarar da ke gudana yana da sakamako mai kyau akan ƙwayar tsoka, wanda aka nuna a cikin sigogi kamar siriri da sauƙi.
3. Enduranceara jimiri. Kamar kowane motsa jiki, tazara yana ƙara ƙarfin jiki, da saurin gudu na yau da kullun. Amma a lokaci guda, wannan tsarin gabatarwar ya fi inganci.
4. Kyakkyawan sakamako akan CVS. Tazara, kamar yadda aka ambata a baya, yana mai da hankali ne kan babban abin da ya shafi tsarin zuciya. Idan mutum bashi da alaƙa da irin wannan horon, to suna da kyakkyawan sakamako akan dukkan tsarin zuciya da jijiyoyin jini.
5. Kyakkyawan sakamako akan kowane ɓangaren fatar, wanda aka bayyana don inganta launin fata, kuma game da cellulite, yana shafar ɓacewarsa.

Nau'in tazara

Darasi na tsaka-tsakin lokaci ya banbanta a cikin nau'ikan su, ana iya bambanta su zuwa masu zuwa.

Tazarar tazara

Classic tazara gudu tare da alternating Gudun gudu. Baya ga burin da aka amince da shi a baya, wannan nau'in an mai da hankali ne kan ci gaba da haɓaka ƙarfin abin da ake kira "Gudu".

Ka'idar irin wannan tseren shine kamar haka:

1. Ana gudanar da gudu akan titin gudu tare da sassan mitoci 100 na sharaɗi. Ana ci gaba daga wannan, ana gudanar da gudu bisa tsarin "mita 100 na ƙaruwar gudu tare da sauya mita 100 na jinkirin gudu".
2. Hakanan, ana iya yin gudu ta lokaci - maimakon mitocin da aka ware, ana amfani da mintuna azaman ma'aunin nisan tafiyar, ana canzawa na mintina 2-5, gwargwadon bukatunku.

A cikin wannan nau'in, sauyawa yana faruwa a duk lokacin da aka ba su horo.

Gudun gudu

Wannan tsere na ɗan lokaci yana ƙunshe da tafiyar yanki na kilomita ɗaya. Principlea'idar C ta dogara ne akan gaskiyar cewa kowane kilomita mai zuwa ba lallai bane ya sami ingantacciyar gudun. Da kyau, kuna buƙatar kafa matsakaicin adadin lokacin da kuka ɓata, da kuma mai da hankali akan sa.

Rerun

Ka'idar sake sakewa shine gudu a iyakacin gudu. Manufar ita ce haɓaka ƙarfin jimrewa, misali a cikin masu tsere da masu tsere.

Yakamata a ɗauki tushe na nisan kilomita 1> 5 ko 10 tare da ƙoƙari koyaushe don haɓaka aikin gudu don wannan nisan.

Gudun shirin horo na tazara

Kafin fara batun shirye-shiryen horarwa, Ina so in yi ajiyar nan da nan - bayanin da ke ƙasa dangi ne, kuma a kowane yanayi, daidaitawa ya zama dole gwargwadon ƙarfin mutum da sauran ƙarfinsa. Za'a iya raba shirin horarwa zuwa nau'i biyu - masu sana'a da masu farawa.

Ga sababbin sababbin abubuwa

Irin wannan horarwar ana ba da shawarar don amfani da mutanen da ba su taɓa shiga wasanni ba. Ina so in maimaita kaina - tafiyar tazara ta fi wuya a matakin jiki fiye da yadda ta saba, kuma yadda ya zama dole a kiyaye matakin a cikin horo.

Ana iya bayanin shirin horon kamar haka:

1. Matakin dumi-dumi - yin jogging a sannu a hankali na kimanin mintina 5 ko morean ƙari.
2. Miƙa mulki zuwa matsakaicin gudu - tsawon daga minti 1 zuwa 5.
3. Miƙa mulki zuwa ƙara saurin - tsawon lokaci daga minti 1 zuwa 5.
4. Komawa zuwa matsakaicin tsaka-tsayi daga minti 1 zuwa 5.
5. Miƙa mulki zuwa ƙara saurin - daga minti 1 zuwa 5.
6. Komawa zuwa matsakaici - 1 zuwa 5 minti.
7. Miƙa mulki zuwa ƙara saurin - daga minti 1 zuwa 5.
8. Komawa zuwa matsakaici - 1 zuwa 5 minti.
9. Ci gaba da gudu ko ƙarewa tare da kwantar da hankali har zuwa minti 5.

Dole ne a zaɓi tsawon lokaci da saurin gudu a daidaiku, kamar yadda aka ambata, daga yanayin jikin mutum.

Ga 'yan wasa

An tsara wannan nau'ikan don waɗanda suka riga suka tsunduma cikin aikin horo, ba tare da la'akari da nau'insa ba kuma suna da kyakkyawan aiki a ciki. A cikin shirin ƙwararru, an mai da hankali ga ƙara ƙarfin hali don yin tsaka-tsakin da nesa.

Wannan shirin shine mafi kyawun aiwatarwa akan takaddama tare da alamun mita 100 ko fiye:

1. Dumi da tsawan mita 100-200.
2. Miƙa mulki zuwa matsakaicin tsaka-tsayi daga mita 500 zuwa 800.
3. Miƙa mulki zuwa babban taki - tsawon lokaci daga mita 700 zuwa mita 1000.
4. Komawa zuwa matsakaici - tsayi daga mita 500 zuwa 800.
5. Miƙa mulki zuwa babban taki - tsawon lokaci daga mita 700 zuwa mita 1000.
6. Komawa zuwa matsakaici - tsayi daga mita 500 zuwa 800.
7. Miƙa mulki zuwa babban taki - tsawon lokaci daga mita 700 zuwa mita 1000.
8. Komawa zuwa matsakaicin tsaka-tsayi daga 500 zuwa 800.
9. Ci gaba da sauyawa ko ƙare tare da ɗaukar mita 100 zuwa 300.

Ina so in sake yin wani tsokaci game da abin da aka fada a baya - wadannan alamomin suna da matsakaita, kuma dole ne a zabi tsawon lokacin saurin gudu daban-daban ba tare da cutar da lafiya ba da la'akari da lafiyar jiki.

Hakanan yana da mahimmanci a soke gaskiyar - yayin da ci gaban jiki ke ci gaba, ana ba da shawarar a hankali a kara nisan zuwa saurin, a zahiri ba tare da shafar matsakaicin matakin ba (kawai a wasu lokuta).

Wanene aka hana wa gudu daga tazara?

Duk wani aikin wasanni yana da nasa ƙarancin lafiya, kuma yin tazara yana mai da hankali sosai ga wannan.

Bari mu bincika wannan lokacin dalla-dalla:

1. Babban kiba. Idan akwai cikakken matakin kiba, bai kamata ku fara horo akan wannan gudu ba. Wannan na iya samun mummunan sakamako, galibi akan tsarin zuciya da jijiyoyin jini.
2. Hanyoyin aikin tiyata kwanan nan. An haramta shi sosai don ko da tunanin farkon irin wannan horo saboda ɗimbin nauyin da suka yi a jiki bayan aikin tiyata. Wajibi ne a tuntuɓi maƙiyi mai kulawa game da yiwuwar yin wasanni.
3. Samun matsaloli tare da CVS. Idan akwai matsaloli masu tsanani game da tsarin na zuciya da jijiyoyin jini, bai kamata a fara horo tsakanin lokaci ba. Amma yana yiwuwa a tuntuɓi maƙiyin da ke kula da shi - a wasu halaye zai taimaka maganin.
4. Kasancewar matsaloli tare da gabobi da jijiyoyin jini a gabobin jiki. Idan akwai matsaloli game da jijiyoyin jini ko haɗin gwiwa, ba a ba da shawarar yin amfani da waɗannan zaman horo ba saboda ƙaruwa da suka yi.
5. Samun matsaloli game da hawan jini. Idan akwai cututtukan da ke da alaƙa da hawan jini - ya kamata ku tuntuɓi likitan jijiyoyi game da waɗannan atisayen. Sau da yawa, saboda karfin jini, ba a ba da izinin wannan motsa jiki ba.
6. Kasancewar matsalolin rayuwa. Wannan abun ya hada da matsalolin da suke shafar nauyi tare da akasi sakamakon tasirin kiba - sirara saboda tsananin kwayar halitta (in ba haka ba metabolism), wanda ba zai baka damar samun nauyi da nauyi kadan ba, yanayin halayyar mutum (lokacin da aka sanya toshe tunani). wasu cututtuka, gami da na kwayar halitta.
7. Sauran matsalolin lafiya. Akwai wasu cututtukan waɗanda ke taƙaita iyawar motsa jiki, amma wannan lamari ne na mutum.

Gudun tazara yana da halaye masu kyau idan aka kwatanta da guduna na yau da kullun, amma saboda nauyin da ke jiki, bai dace da kowa ba, ba kawai saboda cututtuka ba, har ma da yanayin jikin mutum.

Idan, ta wata hanyar, wata siririyar mutum ta yanke shawarar tsunduma cikin fannoni na wasanni, raunin horo na jiki ya zama dole tare da mafi kyawun kima don ingantaccen aikin narkewar abinci.

Kalli bidiyon: Yadda Ake tsotsan Gindi kala 8 wanda Yake Sumar da Maza da Mata tsabar Dadi (Nuwamba 2024).