Wataƙila, masu tsere da yawa sun sadu da mutane da ke gudana tare da ƙananan dumbbells a kan waƙar. A matsayin wani nau'i na gudu, wasan dumbbell ya shahara sosai tsakanin masu sha'awar wasanni.
Bari mu kalli menene banbanci tsakanin gudu na yau da kullun tare da dumbbells, menene kyawawan halaye da halaye na irin wannan motsa jiki.
Bambanci tsakanin jogging da dumbbells da jogging na yau da kullum
Daukar dumbbells a hannuwanku, don haka kuna ɗauke da jikinku: tsarin zuciya, jijiyoyin jiki, jijiyoyi da jijiyoyi.
Gudun ku yana ɗaukar bambancin halaye:
- tsakiyar nauyi na akwati ya canza;
- tsokoki waɗanda ba a haɗa su a baya ba a cikin aikin suna da hannu;
- nauyin horo yana ƙaruwa;
Cibiyar motsa nauyi
Gudun tare da dumbbells yana haifar da sauyawa da ƙaruwa a tsakiyar nauyi na jiki kuma, sakamakon haka, sake rarraba ƙoƙarwar tsoka, wanda ke biyan irin wannan sakewar nauyin jikin.
Load don ƙwayoyin hannu
Weightarin nauyi a hannu yana ɗaukar nauyin horo a kan trapezius da tsokoki, tsokoki na ƙugu na kafaɗa (biceps), kuma saboda haka ɗamarar kafaɗa da tsokoki na ɓangarorin sama suna aiki da kyau.
Aseara ƙarfin motsa jiki
Ofarfin lodi yayin gudu tare da ƙarin wakili mai auna nauyi ya fi girma, bi da bi, nisan tafiyar da aka saba zai zama da wahalar shawo kanta. Yi la'akari da wannan lokacin shirin motsa jiki.
Don kar ku wuce kayan da aka kafa kuma ku guji gajiya, yi amfani da tsarin Karvonen:
Bugun zuciya yayin motsa jiki = (iyakar bugun zuciya - bugun zuciya a huta) x tsanani (a cikin kashi) + bugun zuciya a huta. Misali: shekaru - 32, ƙarfin motsa jiki da ake so - 70%, hutawar zuciya 60.
- 220 - 32 = 188 (matsakaicin bugun zuciya);
- 188 - 60 = 128 (bugun zuciya a huta);
- 128 x 70% = 89.6;
- 89,6 + 60 = 149,6 yamma / yamma.
Sabili da haka, bugun zuciyar da ke ɗaukar nauyi na 70% zai kasance kusan bugun 150 a minti daya. Ana iya amfani da wannan dabara don saka idanu kan nauyin horonku. Farawa tare da 50% na ƙarfin nauyin kuma a hankali ƙara shi, ba tare da shiga yankin mafi girman bugun zuciya ba.
Misali na sama, iyakar yankin bugun zuciya shine bugawa 170 - 188 a minti daya.
- 220 - 32 = 188 (matsakaicin bugun zuciya);
- 188 - 10% = 170 na yamma.
Gudun tare da dumbbells: fa'idodi da cutarwa
Wanene wannan irin gudu don?
Gudun Dumbbell yana samuwa ga ƙungiyoyi daban-daban na mutane waɗanda ke cikin wasanni daga masu koyo waɗanda ke da kyakkyawan yanayin jiki ga ƙwararru.
Wannan nau'in gudu zai kawo fa'idodi mafi girma:
- yin wasan tsere (yana kara saurin tasiri da juriya, yana karfafa riko);
- yin wasanni (hockey, basketball, ballball, volleyball);
- yin wasanni na fasaha (tsalle da tsayi mai tsayi, jifa);
- waɗanda suke son haɓaka ƙarfin jiki da saurin halaye a cikin tazara mai nisa;
- waɗanda suke so su rasa nauyi (tare da lokaci guda da aka kashe, an ƙona mai mai yawa);
- waɗanda suke so su shawo kan tsayayyar ra'ayi, sun lalata tsohuwar ƙwarewar da ke hana ci gaba gaba;
- waɗanda kawai ke son jujjuya wasannin motsa jiki suke gudana;
Wanda bai dace ba
- ga masu sabon shiga da suka fara wasan tsere (nauyi da yawa akan tsarin musculoskeletal, gabobin, musamman gwiwa da kuma keta dabarun gudu yayin lokacin da ake kirkiro shi);
- waɗanda ke cikin wasannin motsa jiki da haɗa su tare da yin tsere (yin gudu tare da dumbbells zai rage tasirin ƙarfin horo);
- suna da ƙyamar likita ko matsaloli tare da kashin baya, haɗin gwiwa ko tsarin zuciya;
Dumbbell Gudun Nasihu
Kafin fara wasan motsa jiki, duba Jikin Jiki na Jiki (BMI) don ganin idan nauyin bugawar zai yi maka yawa yayin amfani da ƙarin nauyi.
BMI ƙima ce da ke ba da ma'anar rubutu tsakanin yawan mutum da tsayinsa. Abin da ya dace da wannan alamomin shi ne cewa ya sanya wani yanki don mafi kyawun nauyi, ba tare da nuna takamaiman nauyi ba, kamar yadda yake a cikin sauran lissafin.
Don tantance BMI ɗinka, raba nauyi da tsayinka (a mita) murabba'i biyu, kuma raba nauyinka da wannan ƙimar.
Misali:
- tsawo 162 cm, nauyi 60 kg;
- murabba'in girma: 1.62 * 1.62 = 2.6;
- raba nauyi ta ƙimar da aka samu: 60 / 2.6 = 23;
Sabili da haka, jimlar adadin jikin mutum 23 ne.
Idan darajar Index: 19-25 (na al'ada), 26-30 (yayi nauyi), daga 31 (kiba).
Idan nauyin jiki yayi nauyi, zai fi kyau ka rage kanka zuwa tsalle-tsalle na yau da kullun ba tare da ƙarin nauyi ba, don kar ka cutar da haɗin gwiwa.
Kafin yin jogging da dumbbells, yi cikakken dumi, dumama gidajenku, jijiyoyinku, tsokoki sosai. Yi juyi da yawa a cikin ɗamarar kafaɗa, hip, gwiwa, da idon kafa. Yi wasu squats, lunges, gajeren hanzari. Mikewa a karshen gudunka.
Lokacin gudu tare da dumbbells, yi ƙoƙari ku guji kwalta. Wannan shine mafi rashin kyawun yanayi zuwa ƙafafunmu. Gefen kwalta yana da wuya kuma baya haifar da sakamako mai daukar hankali, kuma karin nauyin yana kara karfi ne kawai wanda gabobin gwiwa da dukkan tsarin musculoskeletal suka hango.
Amfani da farfajiyar ƙasa ba kawai ya fi laushi laushi ba kuma don haka yana tausasa nauyin damuwa, amma kuma yana ɗauke da tsokoki saboda laushinsa.
Roba shine mafi kyawun yanayin gudu. Idan filin wasanku yana da matattakala masu ruɓaɓɓen roba, kuma kuna da ikon tafiya akan irin wannan waƙa, to, yanayin tafiyar ku ya kusa da kyau!
Tsaya kan madaidaiciyar fasaha: fara a hankali, ka gudu daga yatsan kafarka zuwa diddige, kada ka miƙa gwiwoyin ka gaba ɗaya, ka ɗaga su lokacin da suke gudu, sa ƙafarka a cikin hanyar motsi. Kalli matsayin gangar jikin yayin gudu, kar a murde shi.
Kula da abubuwa masu zuwa na dumbbell yana gudana:
- idan kun kasance mai farawa a cikin gudu, tafi don gudu ba tare da dumbbells ba, ƙarin nauyin a matakin farko na horo zai cutar da ku kawai kuma ya shafi mummunan haɗin haɗin gwiwa da fasaha mai gudana;
- fara tare da tafiya tare da dumbbells na minti 10 - 20 don fahimtar yadda kuka shirya don irin wannan nauyin;
- fara gudu tare da dumbbells masu nauyin 0.5 - 1 kg, a hankali suna ƙara nauyinsu;
- yi amfani da dumbbells na musamman, masu motsa jiki waɗanda basa zamewa daga hannayenka yayin jujjuyawar motsi da kuma ɗaukar danshi daga tafin hannunka;
- Hakanan zaka iya amfani da dunƙulen patch tare da faranti na ƙarfe masu cirewa waɗanda aka haɗe su da gaɓoɓin da madauri ko Velcro;
- idan yana da wuya a iya tafiyar da dukkan nisan, sauya shi ta hanyar gudu ba tare da dumbbells ba;
- yayin gudu, riƙe dumbbells a matakin kirji, aiki tare da hannunka, kamar yadda yake a cikin al'ada, kuma ba kawai riƙe dumbbells a hannunka ba;
- numfasawa sosai, ta hancinka, ka fitar da iska da karfi kowane mataki uku, ta yadda zaka iya maida hankali kan gudu;
- guji yin gudu a kan mummunan yanki, wanda ke cike da raunin da bai dace ba;
- Yi amfani da takalmin gudu tare da matashi mai kyau: tafin kafa mai kauri, diddige da ƙafa da kyau;
Gudun tare da dumbbells aiki ne mai tsananin gaske a jiki, tasirinsa mai kyau wanda zaku iya samu ta hanyar lura da daidaito a cikin ƙaruwa da nauyin nauyi, miƙewa sosai kafin yin tsere da sauraron yanayin jikinku.
