Misalin horon kewaye domin kona mai

Kyakkyawan salon rayuwa, wanda ya haɗa da ingantaccen abinci mai gina jiki da yin aƙalla ƙananan sarrafawa, yanzu ya shahara.

Akwai motsa jiki da yawa da zaku iya aiwatarwa don kiyaye yanayinku na jiki da kuma magance matsalar ɓangaren jiki. A cikin wannan labarin za muyi magana game da horar da kewaya, kuma muyi la'akari da misalan irin wannan motsa jiki da ra'ayoyin 'yan wasa.

Menene Horon Yanki?

Sunan horo na madauwari bai kasance a banza ba, tunda duk motsa jiki suna zagaye, wato a cikin da'irar. Dangane da haka, horarwar madauwari ita ce aiwatar da adawar da ta dace ɗayan bayan ɗayan, inda nauyin ya hau kan dukkan ƙungiyoyin tsoka.

Bugu da kari, ɗayan keɓaɓɓun damar zai zama saurin haɓaka (a wasu yanayi, koda ba tare da hutun minti ba). Idan dan wasan ya saba da motsa jiki madaidaiciya da saurin tafiya, aikin ya zama mai rikitarwa tare da ƙarin nauyi (kayan aiki).

Ka'idodin wannan horarwa:

1. Yin amfani da haɗin gwiwa. An kira su manyan ne yayin da suke kunna har ma da ƙananan ƙungiyoyin tsoka;
2. Maimaitawa da yawa. Godiya ga wannan, juriya yana ƙaruwa kuma haɓakar tsoka ta inganta;
3. Exerciseaya motsa jiki don takamaiman ƙungiyar tsoka. Kasancewar motsa jiki ɗaya na iya aiki da tsoka ɗaya kawai, bi da bi, za a tsara wani motsa jiki don wani sashi na daban na jiki.

Dokokin horo, mai zuwa wanda zaku iya samun sakamako mai kyau:

• 4-8 nau'ikan motsa jiki daban-daban waɗanda zasu taimaka duka ƙarfin hali da na zuciya, da sauransu;
• Sauyawa 8-10
• Mafi qarancin hutu tsakanin motsa jiki shine sakan 10-15, kuma tsakanin da'ira mintuna 1.5.

Za'a iya daidaita da'irorin kai tsaye ga wanda abin ya shafa:

1. Kwararren dan wasa wanda zai iya sauke nauyin cikin sauki na iya zama mai rikitarwa ta hanyoyi da dama (dumbbells, roba da sauran kayan aiki);
2. Zaiyi wahala mai farawa ya kammala da'irori da yawa lokaci daya, don haka a matakin farko, zaka iya rage yawan motsa jiki da maimaitawa.

Fa'idojin koyon da'ira

Fa'idodin maimaitawa sune:

• Rage nauyi da nauyin roba;
• Yana ƙarfafa tsokoki, don haka ƙara ƙarfin hali da daidaita aikin tsarin zuciya da jijiyoyin jini;
• Lokaci kaɗan;
• Kuna iya yin horo na madauwari ba kawai a cikin dakin motsa jiki ba, har ma a gida;
• Shirye-shirye iri-iri;
• Rashin ƙarin kayan aiki ko ƙaramin samuwa. Misali, a gida babu dumbbell, amma ana iya maye gurbinsa da kwalbar ruwa.

Contraindications don horo kewaye

Contraindications don horo kewaye sune:

1. Ciwon zuciya;
2. Hawan jini;
3. Ciki da lactation.

Yadda ake yin shirin horo na kewaye?

Ba'a ba da shawarar a zana shirin horo na kewaye da kanku ba; ya fi kyau a tuntuɓi ƙwararren mai koyar da horo don wannan.

Amma idan wannan ba zai yiwu ba, ya kamata ku bi dokoki kafin tattarawa:

1. Jiki horo na dalibi. Don masu farawa, motsa jiki na asali sun dace, wanda zai iya zama mai wahala cikin lokaci. Ya kamata a ba wa ƙwararrun 'yan wasa ingantaccen sigar.
2. Kada ya kasance ƙasa da darasi 4 a cikin da'irar;
3. Maimaitawa ana ɗaukar su mafi kyau duka idan akwai fiye da 5 daga cikinsu;
4. Dumi kafin horo;
5. Motsa jiki don ƙungiyar tsoka ɗaya bai kamata su tafi tare ba. Misali, abs, squats, crunches;
6. Weightarin nauyi ya kamata ya dace da damar.

Don dawo da jiki, wata rana ya kamata a ware ba tare da azuzuwan ba.

Me yasa masu tsere zasu horar da tsokoki?

Tsokoki na tsoka hadadden tsokoki ne wadanda akan kira su tsakiyar jiki. "Haushi" ya ƙunshi tsokoki da yawa lokaci guda (cinya, baya, ƙashin ƙugu, ciki) waɗanda ke ba da ƙarfi da jimiri yayin da suke gudu.

Yin ayyukan motsa jiki zai taimaka wa mai gudu a cikin:

1. Babu raunin da ya shafi tsoka;
2. Matsayi mai kyau;
3. Inganta fasahar gudu;
4. Inganta daidaituwa.

Saitin motsa jiki don madauwari horo don ƙafafu

Don ƙafafu, zaku iya amfani da sanannen fasaha na Jason Fitzgerald, wanda ya tabbatar da kansa akan kyakkyawar gefen.

Wadannan darussan yakamata a maimaita su a cikin da'ira sau 2-4, ya danganta da horo na farko.

Horon da'ira a filin wasa - misali

1. Jogging - 3 minti;
2. Turawa - sau 10 (idan zai yiwu daga benci, idan ba haka ba, sannan daga ƙasa);
3. Gudun hanzari - mita 10;
4. Jumping - na minti 1 (ƙafafu da hannaye tare da juna);
5. Gudun a cikin sauri - minti 5;
6. Yin tafiya tare da squats - 10 sau.

Maimaitawar wannan da'irar bai kamata ya zama ƙasa da 3 ba, in ba haka ba babu wani sakamako. Ba'a ba da shawarar a huta daga da'irar fiye da minti 1 ba.

Horon da'ira a dakin motsa jiki - misali

Kafin yin kowane motsa jiki, ya kamata ka ɓata tsokoki, kawai bayan wannan sai a ci gaba zuwa manyan:

1. Kwallan Kwallan Magunguna - Maimaita sau 15.
2. Karkatawa sau 15 (kaiwa da gwiwar hannu zuwa ga gwiwa, bi da bi, idan an bar gwiwar hannu kuma gwiwa ta dama);
3. Salon shakatawa na 10 a ƙafafu biyu. Tare da rikitarwa, zaka iya ɗaukar dumbbells;
4. Plank, fiye da dakika 30. A mafi kyau, wannan shine lokacin da ɗalibi zai iya yi;
5. Glute gada - sau 10-15. Kwanciya a bayanka, yakamata a tura ciki gaba.
6. Bangaren gefe na dakika 30 a kowane bangare;
7. Turawa sau 10.

Ya kamata a maimaita wannan da'irar a kalla sau 4, tare da hutun mintuna 1-1.5 tsakanin su.

'Yan wasa sun sake dubawa

Na kasance ina yin wasanni tun ina ɗan shekara 7 kuma ba zan iya tunanin rayuwa ba tare da shi ba. Lokacin da nake a dacha, raina yana murna, Na fita zuwa sama, gudu sau biyu kuma sojoji sun fito daga ko'ina. Kari akan haka, ana cajin sa da kyakkyawan yanayi na tsawon yini.

A cikin birni, ban daina horo ko da lokacin sanyi ba, na kan fita da safe ina yin motsa jiki na tsawan minti 30. Tabbas, motsa jiki na yana da nauyi, amma har yanzu yana ba da sakamako mai kyau.

Bayan bukin sabuwar shekara, na samu kilogram 7, ba shakka, ban je neman gudu ba na tsawon mako guda a wannan lokacin, amma da zarar na ci gaba da motsa jikina, nauyi ya tafi nan da makonni biyu, amma halin da nake ciki ya kasance.

Ivan Petrovich, shekaru 65

Kuma sanina da horo ya fara ne a dakin motsa jiki, ƙarƙashin kulawar koci. A wancan lokacin, na yi kiba a adadin kilo 35, wanda a zahiri ya kai ni zuwa dakin motsa jiki. Idan nace hakan yayi sauki kuma na fara rashin nauyi da sauri shine karya.

A wasan motsa jiki na farko, na canza T-shirt 3, saboda na sami zufa da yawa wanda zan iya shayar da gonar, amma ban kammala shi ba har zuwa ƙarshe - Ba ni da isasshen ƙarfi. Kocin ya ce wannan al'ada ce kuma lokaci na gaba za mu yi gaba daya, hakan ta kasance. Matsakaicin horo da zaɓaɓɓun atisaye daidai, wanda babu wurin hutawa, sun yi aikinsu kuma a halin yanzu a kan ma'auni - kilo 17 cikin watanni 3.

Alexander, shekaru 27

Za'a iya bayyana horon da'ira a matsayin mai wahala. Farawa daga motsa jiki na farko, an saita saurin da ba zai ragu ba har zuwa ƙarshen motsa jiki. Zai yiwu ku saba da shi kuma ya ɗauki ni mako guda, bayan haka ya fara rikitar da abubuwa. Yanzu na fahimci menene azabar da nake, nauyi na ya sami mai nuna alamun haihuwa. Saboda haka, da gaba gaɗi na bayyana da wuya, amma zai yiwu.

Anastasia, shekaru 33

Ina yin horo na kewaya kafin fara gasar, ba kawai yana motsawa ba, amma yana inganta ƙwarewa sosai.

Dmitry Vasilievich, 51 shekara

Ban taɓa gwada shi ba, amma bayan ra'ayoyi masu ban sha'awa ina tunanin farawa.

Vladislav, ɗan shekara 35

Wani fasalin fasali daban-daban a gida da dakin motsa jiki shine kasancewar ƙarin kayan aiki waɗanda ke taimakawa ko, akasin haka, haɓaka sakamako a aikin. Amma idan kuna so, zaku iya yin ƙaramin zauren gida ta hanyoyin da basu dace ba.

Don samun sakamako mai kyau, ya kamata ku bi shawarwarin kuma kuyi kowace rana, banda ranar dawowa.

Kalli bidiyon: Three days FISHING offshore KONA Hawaii for GIANTS (Nuwamba 2024).