Bayan karanta labarin, zaku gamsu cewa gudanar da atisaye yana horar da duk manyan ƙungiyoyin tsoka, yana ba ku damar kulawa da kiyaye fasali, kuma yana da fa'ida mai amfani a jiki gaba ɗaya.
Yayin tsere, dan tseren ba kawai tsokoki na tsarin musculoskeletal ba ne, har da tsokar zuciya. Zai yiwu a lura da tasirin inganta lafiyar wannan wasan a kusan dukkanin abubuwan da ke jikin mutum da hanyoyin ciki na jiki.
Fa'idodi na gudana:
- Yana cire gubobi da yawan ruwa daga jiki;
- Rage kitsen jiki;
- Yana inganta ƙarfin jiki;
- Yana motsa hematopoiesis - samuwar sabbin kwayoyin halitta na jinin "matasa";
- Yana da sakamako mai amfani akan tsarin numfashi.
Ba kowa ya san cewa gudu yana haifar da endorphins da aka sani da "hormones masu farin ciki." Aikin kwakwalwa kuma yana inganta sakamakon motsawar zagawar jini, saboda shi jini ne ke samar da abinci mai gina jiki ga kwakwalwa da kuma cikar iskar oxygen.
Yana da lafiya a faɗi cewa tsere na yau da kullun na iya tallafawa ba kawai ta jiki ba, har ma da lafiyar hankali da ta hankali.
Groupsungiyoyin tsoka da ke cikin gudu
Kafafu
Babu shakka, yayin gudu, babban kaya ya faɗi akan ƙananan gabobin. Koyaya, ba shi yiwuwa a bayar da amsa maras tabbas game da tambayar shin zai yiwu a rinka buga ƙafafu ta hanyar gudu kowace rana.
Jikin mutum, kafa ya kunshi yankuna uku:
- Yankin gluteal;
- Hip;
- Shin.
Gudun yana shafar tsokoki na dukkanin abubuwan haɗin guda uku, amma kowannensu yana da ƙarfi daban-daban.
Gindi
Musclesananan tsokoki, wanda kumburi da surar wannan sashin jiki ke dogaro da shi, basa aiki ta hanyar aiki yayin aiki. Zai yiwu a ƙara matse wannan yanki kaɗan ko don kula da fasalinsa tare da taimakon gudu. Amma ba za ku iya gina tsokoki marasa ƙarfi daga karɓa ta hanyar tsere ba.
Don sakamako mafi tasiri akan ƙwayoyin gluteal, dole ne:
- Canza saurin da saurin gudu;
- Hawan duwatsu;
- Gudun matakan;
- Yi aiki mai gudana gudu;
- Gudu tare da cinyarka sama.
Wannan ƙarshen ƙarshen zai sami babban tasiri a kan gindi.
Hip
Mai gudu zai iya jin zafi na hip bayan dogon motsa jiki. Wannan ɓangaren kafa yana aiki sosai yayin guje guje.
Babban nauyin ya faɗi akan tsokoki masu zuwa:
Dukkanin jijiyoyin quadriceps, ko quadriceps, gami da:
- m matsakaiciyar tsoka;
- fadi da matsakaici;
- fadada gefe;
- tsoka ta mata.
- Biceps tsoka mace (daga baya)
Shin
Gudun yana daya daga cikin hanyoyin da za'a gina dan maraki (kada a rude shi da 'yan maruƙa).
Gudun gudu mai sauri yana tasowa:
- Tsokoki;
- Tibial na baya;
- Tibial na baya;
- Na uku peroneal;
- Musclesan maraƙin
Idan za a iya horar da na biyun tare da motsa jiki masu ƙarfi, to, dusar ƙwallon ƙafafuwa da tibial kusan ba a amfani da su yayin atisaye a cikin dakin motsa jiki, wato, faɗi da ƙarfin ƙafar ƙafa ya dogara da su.
Ƙafa
Juyawa da daga ƙafa ana aiwatarwa ne ta hanyan baya na tibialis da na bayan jijiyoyin baya. Dogayen dogayen yatsun kuma suna jikin anatomically tsakanin ƙafa da gwiwa, watau daga cikin tsokoki na ƙananan kafa.
A ƙafa sosai, akwai musclesan tsokoki:
- Gajeren yatsun kafa;
- Exananan masu dubawa;
- Tsokoki masu shiga tsakuwa;
- Tsoka mai kama da tsutsa
Dukansu suna ƙarfafa yayin yin tsere.
Gidaje
Duk da yake tashin hankali a cikin tsokoki na ƙafafu yayin gudu yana da alama bayyane, to, tare da tsokoki na jiki komai ba a bayyane yake ba. Wadanne tsokoki ne suke aiki yayin aiki kuma yaya daidai suke aiki?
- Latsa yana taimakawa wajen gyara jiki da sanya shi cikin daidaito;
- Muscleswayoyin tsaka-tsakin tsaka-tsakin na waje da na ciki suna yin aiki sosai yayin numfashi mai zurfi;
- Biceps, triceps, triceps da biceps brachialis suna ba da motsi hannu;
- Latissimus dorsi kuma yana taimakawa cikin motsin kafaɗa da numfashi;
- Tsokokin iliopsoas suna shafar motsi na ƙashin ƙugu.
Gudun yana tabbatar da tashin hankali a kusan dukkanin manyan ƙungiyoyin tsoka. Yana iya maye gurbin dukkanin zangon motsa jiki kuma ya ba da sauƙi ga jiki duka.
Abin da tsokoki ke lilo yayin nau'ikan gudu daban-daban
Gudu gudu
Lokacin gudu cikin sauri don gajere, kowane nau'in zaren tsoka ana ruɗewa sosai. Tsokar quadriceps tana da tsauri sosai kuma tana iya lalacewa idan mai tsere bai fara dumama ba kuma ya ɗauki lokaci don ɗauka da sauƙi.
Yakamata kuyi jogging kafin tsere. Wani muhimmin fa'ida na guduwa yana kona mai mai yawa.
Matakai gudu
Mutane da yawa suna yin tseren gudu. Irin wannan horo yana rarraba kayan ba daidai ba, wasu tsokoki ba su da ƙarfi, wasu suna aiki da cikakken ƙarfin.
Swarfin ƙarfi:
- Tsokoki na gluteal;
- Shin da 'yan maruƙa;
- Latsa;
- Tsokokin baya da na gaba na cinya.
Tazarar tazara
Yana haɓaka tsarin numfashi da kyau kuma yana ƙara ƙarfin hali. Wannan Gudun yana ƙarfafa gluteal da iliac tsokoki. Amma yakamata a aikata shi ta hanyar gogaggun masu gudu. Rashin bin mahimman ƙa'idodin tafiyar tazara cike da lafiya.
Yawancin 'yan wasa masu farawa suna haɗuwa da saurin gudu tare da saurin gudu. Wannan hanyar tana cutar da jiki. Bambanci cikin sauri ya zama sananne, amma ba mai ban mamaki ba. Lokacin rage gudu ko kara gudu mai gudu, mai gudu yakamata yayi kokarin kiyaye matsakaita gudu.
Gudun gudu
Hanyar tsere mai kyau ta ɗauka cewa ɗan wasan bai wuce gudun 10 km / h ba. Gudun yana dauke da motsa jiki na motsa jiki.
Ba shi yiwuwa a juya jiki da mallakar tsaunukan tsokoki ta hanyar tsere. Irin wannan motsa jiki yana taimakawa wajen ƙarfafa tsokoki, tsaurara su, kuma yana da tasiri mai amfani akan tsarin zuciya da jijiyoyin jini.
Gudanar da Ayyuka na Kwarewa don Horar da Muscle:
- Kuna buƙatar gudu a cikin takalmin gudu na musamman. Sai kawai za su iya kare haɗin gwiwa daga rauni, wanda ba makawa tare da ci gaba da gudana a kan kwalta cikin takalmin da ba ƙwararru ba;
- Kafin fara kowane motsa jiki, gami da gudu, ya kamata kayi ɗan gajeren dumi. Bai kamata ya wuce minti 10 ba;
- Kuna buƙatar fara hanzarta mataki lokacin da kuka ji saurin bugun jini da ɗan dumi a cikin tsokoki;
- Don ƙarin aiki na maruƙa, gindi da tsokoki, ya kamata a saukar da ƙafa ba a yatsan ba, amma a gaban ƙafa. Da farko ba zai zama da sauki a same shi ba, amma zai samar da wani sakamako mai sauri;
- Masu farawa su fara canzawa tsakanin ranakun gudu da kwanakin hutu;
- Don ƙarin ƙarfin tsoka mai tsanani yayin horo, zaku iya shan potassium da magnesium;
- Gudun gudu ya fi kyau a ginin taro fiye da gudun fanfalaki;
- Yi amfani da nauyi a ƙafafunku. Abu mafi sauki shine sanya jaka mai nauyi. Nauyin zai ƙara nauyin da muhimmanci;
- Rage saurin a hankali kafin tsayawa;
- Massage da kneading na tsokoki bada shawarar 1.5-4 hours bayan horo. Ba zai sami annashuwa kawai ba, amma har ma da ƙarfin ƙarfafawa;
Gudun shine mafi kyawun hanyar halitta don yin famfo kuma ɗayan mafi inganci. Zai yiwu a cika burin kyakkyawan jiki mai narkar da jiki. Don yin wannan, ba lallai ba ne a kashe kuɗi a kan biyan kuɗi zuwa dakin motsa jiki, ya isa isa da safe zuwa filin da ke kusa.
