Babban lafiyar jiki (GPP) don masu gudu - jerin atisaye da tukwici

Menene GPP

Lafiyar jiki gaba daya (GPP) wani atisayen motsa jiki ne da nufin bunkasa ci gaban halaye na zahiri da kuma haduwarsu domin samar da tushe na zahiri a cikin wasannin da aka zaba. Babban horo na jiki ba wasa bane, amma shine tushen kowane irin aikin wasanni.

Mahimmancin kwandishan na gaba ɗaya ga masu gudu

Babban horo na jiki yana taimakawa wajen inganta daidaituwar motsin mai gudu, inganta aikin haɗin gwiwa, jijiyoyi da jijiyoyi, da ƙara ƙarfin hali a nesa mai nisa. Ga 'yan wasa, horon motsa jiki gabaɗaya muhimmin abu ne cikin haɓakar alamun wasanni, ci gaba da ƙarfin hali na musamman.

A aikace, GPP ya ƙunshi abubuwa biyu:

• darussan ci gaban gaba ɗaya (ORU);
• darussan don lafiyar jiki gaba ɗaya.

A lokaci guda, ƙimar ayyukan ci gaba na gaba da ake amfani da su a kowane zaman horo bai dogara da lokaci ko matakin shiri ba. Yayinda ake atisayen motsa jiki gabaɗaya gwargwadon lokacin horo. Wani muhimmin bangare na horon motsa jiki gabaɗaya shine sauya tasirin horo zuwa aikin gasa.

Shin motsa jiki na GP ya isa ga masu gudu?

Don gudu, aikin motsa jiki na GP kadai bai isa ba. Hakanan ya zama dole ayi atisayen motsa jiki na musamman (SPP) da nufin inganta ƙarfin jimrewa, saurin gudu, sassauci, kuma ya ƙunshi horar da ƙungiyoyin tsoka kowane mutum, haɓaka ƙwarewar motsa jiki da fasahar gudu.

Ga kowane irin gudu: Gudun gudu, gudun nesa ta tsakiya da gudu mai nisa, TFP zai zama daban. Adadin darussan da aka mai da hankali kan GPP da SPP kuma rarraba su a cikin shirin horon ya dogara da ayyukan da aka saita, matakin ƙoshin lafiyar mai gudu, shekaru da jinsi.

Darasi na motsa jiki don masu gudu

Domin baya

Ayyukan baya suna ba ka damar:

• ƙarfafa tsokoki na baya;
• cire ƙarin kaya yayin gudu daga tsokoki na ciki;
• cire clamps da tashin hankali daga layin lumbar;
• inganta motsi na kashin baya;
• guji jin zafi lokacin da bayan karatun.

Ga wasu daga cikin darussan:

1. Ideaukar pullauka mai yawa. Theaura rikon, mafi girman tasirin akan latissimus dorsi.
2. Ja maɓallin tsaye a kirji. Wannan aikin yana da sauki kuma yana ba ku damar narkar da latissimus dorsi.
3. Jerin shinge na tsaye don kai.
4. Jere na mashaya zuwa bel a cikin gangare. Mafi tasiri don ƙarfafa tsokoki na baya. Yi amfani da nauyin da bai wuce kilogiram 40 ba.
5. Jere na T-bar tare da girmamawa a kan kirji akan benci.
6. Jere na dumbbell zuwa bel a cikin gangare. Motsa jiki yana ɗaukar nauyin hagu da dama latissimus dorsi tare da mafi girma amplitude.
7. Takamaiman layi a cikin na'urar kwaikwayo. A cikin wannan aikin, nauyin ya faɗi ne a kan lats (ƙananan ɓangarensa).
8. Motsa jiki "haɗiye" kwance.
9. Glute gada. Tabbatar cewa kwankwason ku daidai yake.
10. Motsa jiki "hyperextension".

Ga manema labarai

Ayyukan motsa jiki na ciki wanda yafi dacewa ga masu gudu sune waɗanda suke daidaita tashin hankali yayin gudu. Musclesarfin tsokoki na ciki yana rage haɗarin rauni kuma yana inganta aikin gudu.

• Isingaga ƙafafu daga kan matsayi zuwa gwiwa. Isungiya ta matse a ƙasa.
• Kwance a ƙasa, madadin ɗaga kafafu madaidaiciya.
• Kwance akan aikin motsa jiki "almakashi".
• Torso yana juyawa a cikin na'urar kwaikwayo. Lokacin jujjuya gangar jikin, guji matsar da duwawun; madaidaiciyar hannaye a matakin kirji. Kada ka rage nauyi zuwa gindi don kiyaye ɓacin ranka cikin tashin hankali.
• Squats. Yi zurfin zurfin zurfin tare da ɗan hutu. Bai kamata gwiwoyi su wuce ƙafa ba.
• Handedaya daga cikin dumbbell ya mutu. Daga wurin farawa, tsayawa a tsaye, ɗauki ƙashin ƙugu baya, lankwasa gwiwoyinku har sai dumbbell ya taɓa ƙasa. Sannan sake mikewa. Bayan ka huta na rabin minti, ka sake maimaitawa ta dayan hannun.

Don cinyoyi

Lokacin yin nauyi, zaɓi nauyi domin zaka iya kammala aƙalla maimaita 10.

1. Squats tare da dumbbells, ba tare da faduwa kwatangwalo a kasa matakin gwiwa.
2. Squats tare da barbell a kan kafadu.
3. Kafa kafa.
4. Satar ƙafa tare da kaset mai ɗaukar hankali.
5. Kwanciya a gefenka tare da tallafi a gwiwar hannu, ɗaga ƙafa kamar yadda ya yiwu.
6. Lsafafun ƙafafun kwance akan bencin tsawo. A wannan yanayin, ɗaga ƙafafun ana ɗauke da ƙafafu biyu, da rage ɗaya - a madadin tare da hagu da dama. Ko, fara fara yin jerin tare da ƙafar hagu, sannan kuma tare da dama.
7. Laddara Lokacin aiwatar da mataccen da madaidaiciya ƙafa, haɗa maimaitawa kamar haka: daga ƙananan ɓangaren ƙarfin, ɗaga barbell sau 5-10 kawai saman gwiwa da 5-10 sau, daga ɓangaren sama na amplitude, saukad da ƙasa da gwiwa. Yi amfani da nauyin nauyi don kiyaye rauni.

Huhu:

• huhu na gargajiya daga tsaye;
• huhun gefen huhu;
• lunges baya.

Wadannan darussan zasu karfafa tsokokin cinya da jijiyoyi. Sanya matakanku su zama fadi-wuri kuma ku tsugunna ƙasa kamar yadda ya yiwu. Yi huhu 10-20 a kowane kafa. Motsa jiki tare ko babu dumbbells.

Don kafafu

Tsalle:

• tare da igiyar tsalle;
• ta hanyar shinge;
• daga wuri da gudu;
• tsalle kan tallafi, da dai sauransu.

Ayyukan motsa jiki yana ƙarfafa tsokoki na ƙafafu, haɓaka haɗin intramuscular, jimiri, sa tsokoki su zama masu ƙarfi da na roba.

Darasi don haɗin gwiwa:

• a tsaye ko a kwance juyawar ƙafa a wurare daban-daban tare da iyakar ƙarfinsa
• motsin motsi na kafa da yatsu;
• mirgina kafa ta abu;
• hawa igiya tare da aiki na ƙafa.

Darasi don ɗan maraƙin maraƙi:

• Squididdigar zurfi (tare da ko ba tare da nauyi ba). Don dagawa ta ƙarshe, juya zuwa safa don ƙarfafa ƙafarka da tsokoki maraƙi.
• Squats a kafa daya. An yi zurfin zurfin zurfin, sannan dagawa a kafa ɗaya tare da fita zuwa yatsan ƙafa. Yi tare da ko ba tare da ƙarin nauyi ba.
• Tsaye a gefen allon, rage diddige ka zuwa ƙasa, tashi ka faɗi a kan ƙafafun ƙafarka tare da ko ba tare da ƙarin nauyi ba.

Motsa jiki na duniya - plank

Plank wani motsa jiki ne wanda yake karfafa lumbar lumbar, jujjuyawar jiki da tsokoki na kashin baya, tsokoki na ciki, da kuma cinyoyin cinya.

Kayan gargajiya na gargajiya ya kunshi girmamawa kwance a kan gwiwar hannu, yayin da jiki ke kan madaidaiciya. Feetafafun suna tare, ƙafafu madaidaiciya, ana jan ciki, gwiwar hannu suna ƙarƙashin haɗin kafada. Gwanin ku yakamata ya kasance da damuwa kafin kammala saitin. Ara lokacin motsa jiki a hankali. Babban abu daidai ne kuma mara motsi a cikin tallafi.

Zaɓuɓɓuka masu yiwuwa don Jirgin motsa jiki:

• a madaidaiciyar makamai;
• sandar gefe;
• katako na gefe tare da ɗaga kafa da hannu da aka miƙa gaba;
• katako tare da ɗaga kafa;
• katako tare da daga hannu.

Ta yin wannan aikin, za ku ƙarfafa ƙwayoyin jijiyoyin mahaifa, ɗamara a kafaɗa, ƙwayoyin baya, ƙwayoyin maraƙi da cinya, da kuma jijiyoyin ciki.

Lokacin yin aikin:

• kada ku rage kwatangwalo ko shakatawa gwiwoyinku;
• kar a canza nauyin jikin mutum zuwa ga hannun gaba;
• latsa kafadun kafada zuwa layin kashin baya;
• kada ka runtse kanka kasa;
• kiyaye ƙafafunku da safa a tare.

Nasihu don Motsa Gyara

• Kafin horo, tabbatar da dumi da mikewa, saboda haka zaka dumama tsokoki, wanda zai kara yawan motsi yayin motsa jiki.
• Daidaita kaya bisa doguwar gudu ko ƙwarewar ku: gajere, matsakaici ko tsayi mai nisa. Ayyukan da aka yi amfani da su a wannan yanayin suna da nau'ikan adadin maimaitawa da nauyin da aka yi amfani da su.
• Don masu tsere, ana yin GP tare da ƙananan reps, amma ana amfani da ƙarin nauyi. Ga mai gudu, ƙarfin ƙafafu yana da mahimmanci, wanda ya zama dole don haɓakawa da kiyaye iyakar gudu. Gabaɗaya jimrewa a cikin wannan yanayin ba ya taka muhimmiyar rawa, tunda mafi girman nisan gudu bai fi mita 400 ba.
• Ga masu tsere na nesa, yana da mahimmanci cewa yayin yin atisayen motsa jiki gabaɗaya, har ilayau kula da ci gaban ƙarfi da ci gaba da juriya. Sabili da haka, ya kamata a yi motsa jiki tare da ƙananan nauyi, amma ya kamata a ƙara yawan maimaitawa.
• Yana da mahimmanci ga masu tsere zuwa tsere zuwa manyan marathon su mai da hankali akan juriya, ba ƙarfi ba. Sabili da haka, yakamata kuyi amfani da nauyi mara nauyi, ko motsa jiki kawai da nauyinku. Yawan maimaitawar da aka yi ya zama mai yawa kamar yadda zai yiwu.
• Yi motsa jiki na motsa jiki a kalla sau biyu a mako bayan walƙiyar haske.

Don gudu cikin sauƙi ba tare da raunin da ya faru ba, ya zama dole ya zama mai tasirin tasirin jiki ta hanyar cikakken horo na jiki, haɓaka ƙarfin hali, ƙarfi, sassauci, saurin aiki da saurin aiki.

OFP na inganta ci gaba gabaɗaya. Tsarin musculoskeletal, jijiyoyi da jijiyoyi suna da ƙarfi, gudana yana zama mai saurin bazara da tattalin arziki, daidaituwa na motsi ya inganta, motsi na haɗin gwiwa ya inganta, kuma yiwuwar rauni ya ragu.

GPP tana haɓaka haɓaka aiki mai saurin ƙwayoyin tsoka, don haka yana ƙaruwa da matakin ƙofar aerobic.

Kalli bidiyon: GPP CHIP IS NOT WORKING!! IPHONE (Nuwamba 2024).