Horar da aiki aiki ne wanda ke haɓaka halaye masu zuwa na yau da kullun: kuzari, daidaitawa, motsi, jimiri, ƙarfi. Amma kalmar ba ta da ma'ana sosai cewa sun riga suna nufin komai da ita. Marubucin littafin "Fitness for the Smart" Dmitry Smirnov ya rubuta cewa mafi yawan aiki shi ne motsa jiki da ya kunshi wurare daban-daban, matattu, matse-matse da jan-layi. Greg Glassman, mai kirkirar CrossFit, yana ƙara wasan motsa jiki, ɗaga kettlebell, da ƙwace da ɗaukar hoto da nauyi. Kuma a wasu kulab ɗin motsa jiki na karkara za mu ga 'yan mata suna tsalle a kewayen da sandunan roba don ɗora gindi. Hakanan za'a kira darasin "horo kan aiki".
Muna da a gabanmu mafi girman aikin motsa jiki na kasuwanci a cikin shekaru 20 da suka gabata. Kuma kyakkyawan tsarin horarwa na zahiri, idan ka kusace shi cikin hikima.
Jigon aikin aiki
Babban fifiko ba shine tsotso wasu tsokoki da kyan gani na jiki ba. Yana da game da tabbatar da motsawa cikin koshin lafiya da hana raunin rauni a cikin wasanni da rayuwar yau da kullun. Sabili da haka, mai farawa zai aiwatar da matattun abubuwa tare da butar wuta mai walƙiya daga ƙasa don amintar da jaka na kayan masarufi a cikin akwati. Leran wasan ƙwallon ƙafa ne mai nauyi mai nauyi a kan abin gogewa, saboda burinsa shi ne haɓaka ƙarfin ƙarfi lokacin da yake gudu bayan ƙwallo. Dan tseren - tsalle tare da barbell. Yarinya mai nauyin jiki har abada tare da kimanin shekaru 10 na gogewa da alamun gajiya a fuskarta - wasu hare-hare na ban mamaki zuwa gefe tare da juyawar jiki.
Wannan fasaha ce ta duniya, wacce take kamar haka:
- Don haɓaka lafiyayyun haɗin gwiwa da motsi gabaɗaya, ana ba da squats, jan daga ƙasa, ja-sama ko kwaikwayonsu, ana ba da matsi a cikin dukkan jirage da dagawa zuwa dandamali.
- An haɓaka jimrewa ta hanyar motsa jiki iri ɗaya, amma a cikin yanayin "30-50 sakan ƙarƙashin ƙwanƙwasa, minti na hutawa."
- Starfi - Sake saiti iri ɗaya, amma a cikin zangon 3-6 na jigon 3-7, tare da hutawa zuwa dawowa da manyan ma'aunin ma'auni.
- Haɗin kai don wasannin ƙungiyar - ƙungiyoyi masu rikitarwa, alal misali, masu tursasawa, ma'ana, haɗuwa ce ta gaban tsugune da bugun sama, da kuma kai hare-hare daban-daban akan dandamali marasa ƙarfi kamar ƙafafun kafa.
- Halin dabaru don ayyuka na musamman, sojoji da 'yan sanda - horo na ƙarfi a yanayin maimaita maimaitawa a hade tare da abin da ake kira "rayuwa", ko tazara, don ƙarfin juriya. Wannan yana bawa sojan damar yawo cikin hamada tare da wani abokinsa da yaji rauni a kafadarsa kuma lokaci-lokaci yana harbi daga abokan gaba, kuma dan sanda na iya kamo duk wani dan fashi cikin dakika 10.
Kuma me yasa, to, me yasa mata masu aji suna yin huhu akan kafafunsu kuma lokaci guda suna lankwasa hannayensu zuwa ga biceps? Yana da wuya cewa wannan aikin hawan igiyar ruwa mai gudana ne. Don haka mai koyarwar zai nishadantar dasu, ya shagaltar dasu daga azanci kuma ya dauke su da motsa jiki. Anan wasan kwaikwayo ya fara. Professionalsarfafawa ƙwararrun masanan sun ƙaryata game da horo na aikin rukuni azaman rauni da rashin amfani. Taurarin YouTube suna tallatawa, saboda a cikin mintuna 20 a rana zaku iya “yin annashuwa” sosai ta yadda za'a sami cikakkiyar ruɗin cewa kuna horo sosai. Hakanan manyan marathons masu raunin nauyi suna inganta, har ma a madadin madadin ƙarfin horo don lafiya.
© ty - stock.adobe.com
Amfana
Kwarewar aiki a duniya ya dawo da mutane cikin motsa jiki. Ya shawo kan talakawa cewa rabin sa'a na motsa jiki na yau da kullun da motsa jiki na motsa jiki zai isa ya zama mai kyau, da ƙarfin tsokoki, ƙananan kitsen jiki, motsi mai kyau, da kuma guje wa ciwon baya daga aikin nutsuwa.
Ribobi ga layman:
- Adana lokaci. Worungiyoyin motsa jiki an tsara su bisa ga ka'idar madauwari ko tazara, baya buƙatar hutawa sosai tsakanin saiti kuma zai ba ku damar ci gaba tsakanin minti 30-40 tare da nazarin dukkanin ƙungiyoyin tsoka.
- Responseara amsawar rayuwa. Bayan irin wannan motsa jiki, jiki yana amfani da oxygen sosai kuma yana ciyar da kuzari sosai. Zai fi sauƙi ku rage nauyi idan kun bi abinci mai kyau.
- Yana aiki akan dukkan kungiyoyin tsoka. Kada ku damu da biceps, brachialis da gluteus medius.
- Ya taimaka yin ƙananan ƙwayar cuta. Bikin horo na al'ada yakan koyar da zuciya shima. Dogon awoyi akan waƙar ba dole bane. Ya isa a ƙara minti 30 na shawarar da WHO ta ba da shawarar yin rana don samar da bitamin D.
Ribobi ga 'yan wasa:
- Rigakafin raunuka.
- Inganta aiki a cikin babban wasanni.
- Yana tallafawa haɓakar jiki mai fa'ida.
- Saukakkiyar hankali.
H puhhha - stock.adobe.com
Nau'in horo na aiki
Akwai manyan nau'i biyu:
- Fitnessungiyoyin motsa jiki na rukuni.
- Horarwa bisa ga tsarin mutum don haɓaka wasu halaye.
Ana aiwatar da na farko a cikin tsarin Ayyuka, Jikin Wasanni, NTC, Jikin Rock da sauran shirye-shirye makamantan su. Lineasan layin yana cikin sauye-sauye na canzawa na yau da kullun dangane da squats, huhu, turawa, burpees, dumbbell presses da yawancin matattun abubuwa. Ungiyar tana yin ƙididdigar motsa jiki, yawanci suna ciyar da minti a ƙarƙashin nauyi kuma suna motsawa da sauri daga motsa jiki ɗaya zuwa na gaba. Huta minti 1-2 tsakanin hawan keke. Jiki a likitance, wannan ilimin motsa jiki ne. Amma masu kasuwa suna gaya mana cewa yana maye gurbin wutar lantarki. Ee, idan muna magana ne game da buƙatu na yau da kullun "ko ta yaya rasa nauyi zuwa rairayin bakin teku." Kuma a'a, idan kuna buƙatar gyara mai tsanani game da matsayin abokin harka, kawar da rashin daidaituwa ta tsoka, sakamakon rashin aiki na jiki na tsawan lokaci ko banal "yin famfo" na gindi, kafadu, biceps da duk abin da fitattun mutane galibi ke son gani.
Hakanan ana iya danganta horar da aiki na masu rubutun ra'ayin yanar gizo ga wannan babban aji. Misali - Zuzana Light, Sugary Six Pack, Katya Buida, Crazy Drying Project da sauransu. Suna haɗuwa ne da take mai ɗaukar hankali na bidiyo da abubuwan da ke cikin al'ada:
- yawancin burpees da jackin jackin tsakanin motsa jiki;
- karin tsalle daga squats da huhu;
- microdumbbells don hannaye, wanda suke yin wani irin curl a kan biceps yayin squats;
- katako da farfaɗoji;
- Hakanan ana buƙatar turawa.
Irin waɗannan shirye-shiryen suna da kyau ga mutum ba tare da matsala tare da ODA da nauyin nauyi mai yawa ba, amma tare da ƙwarewar yin kwalliya iri ɗaya, turawa da huhu. Babban girma zai taimaka sautin tsokoki da ƙara yawan adadin kuzari, adadi zai inganta, kitsen jiki zai ɓace (ba shakka, dangane da ƙwarewar abinci).
An nuna CrossFit a cikin shirye-shiryen rukuni. Idan ba magana muke yi ba game da wasan motsa jiki, to wannan babban shiri ne wanda ya haɗu da ainihin ƙarfin gaske da motsa jiki na ɗaukar nauyi tare da aikin aerobic a cikin babban yankin bugun zuciya. Yana ba ka damar haɓaka "komai" idan ka kusanci dabarar ka sanya ta daidai. Ko kuma zai zama hanya mai sauƙi don ƙone adadin kuzari ga wanda ke yin motsi a cikin rabin faduwa kuma "gwargwadon iko."
An rubuta shirye-shiryen aikin kowane mutum akan buƙata kuma yana iya haɗawa da abubuwa daban-daban.
© Nebojsa - stock.adobe.com
Ayyuka na asali da kayan aiki
Kuna iya rushe dukkanin kayan aikin horo na aikin zamani ta nau'ikan motsi da kayan aikin da kuka yi amfani dasu. Kodayake majiyoyi daban-daban sun raba shi zuwa motsa jiki don mata, ga maza, don farawa har ma ga mutanen da suke da kiba. Gabaɗaya, rarrabuwa daga manyan atisayen yayi kama da wannan:
| Nau'in motsa jiki | Squats | Huhu da huɗaɗɗun jan layi | Jan hankali | A tsaye latsa | Janyowa | Turawa da matsawa benci |
| Don masu farawa da motsa jiki na gida, harma da motsa jiki na mai gudu mai nisa | Tare da nauyin jikinka | Tare da nauyin jikinka | Baraunin sandar Australiya da lanƙwasa gaba ba tare da nauyi ba | Dogarɓar karnuka zuwa ƙasa, turawa daga kafada daga akwatin | A kan mashaya tare da biyan diyya na ɓangaren nauyin jiki tare da roba | Classic daga tallafi ko daga bene |
| Fitness da motsa jiki na gida | Tare da kananan kayan aiki (nauyi, dumbbells, roba buffers) | Tare da kananan kayan aiki | Kettlebells, dumbbells, roba absorbers | Kettlebells, dumbbells, roba absorbers | Tare da biyan diyya na wani bangare na nauyin jiki | Daga ƙasa ko daga maɓuɓɓuka don horo na aiki, tare da saitin hannu daban |
| Trainingarfin horo don dacewa ko motsa jiki 'yan wasa | Tare da barbell - na gargajiya da na gaba. Wani lokaci - saman squats | Tare da dumbbells | Tare da albarku ko ƙananan kayan aiki | Tare da albarku ko ƙananan kayan aiki | Na gargajiya ko mai nauyi | Tare da nauyi a baya ko sauyawa don zaɓi zaɓi na benci |
| Horon motsa jiki na Sprinter, aikin dabara, ingantaccen motsa jiki | Dynamic (tare da tsalle) ko ɗaukar ƙwanƙwasa a wurin zama | Kama da squats, banda shan | Dynamic - babban-sauri tare da roba ko sarƙoƙi | Jerks da rabi-girgiza | Kipping da malam buɗe ido | Speedarfafa saurin motsawa tare da roba ko sarƙoƙi ko tsalle-tsalle |
Wasu darussan da zasu iya zama da wahala:
Aura Australia
Jere a kan madaidaiciyar ƙafa tare da abin ɗamarar roba
Ofaɗa abin birgewa zuwa bel a cikin gangaren
A tsaye latsa tare da buga abin birgewa
Wardargaza Karen Turawa
Turawan Hanya Kwalin
Kipping jawo abubuwa
Dynamic Jump Squats
Maimaita malam buɗe ido
Hai Mihai Blanaru - stock.adobe.com. Hannun huhu mai ƙarfi
© sa'a mai kyau - stock.adobe.com. Turawa daga madaukai
Tare da nauyi
Duk abin da aka gabatar a cikin tebur na iya rikitarwa ta hanyar ƙara nauyi. Wannan yana da ma'ana idan makasudin ba shine haɓaka ba, misali, jimiri don gudu, amma don ƙarfafa tsokoki. Matsakaicin abokin ciniki na ƙungiyar motsa jiki zai ci gaba koyaushe daga layin farko zuwa na ƙarshe. Ana iya aiwatar da aikin tsayayya kawai yayin da mutum ya yanke shawarar yin takara a CrossFit ko kuma ya isa tsauni mai ƙarfi kuma yana son shawo kansa.
Amma menene wannan - horo na aiki, idan muna fuskantar ci gaba na ƙarfin yau da kullun, kamar yadda yake cikin sauran nau'ikan motsa jiki? Gaskiyar magana ita ce wannan ƙirar dabarun kirkirar kirkire-kirkire don jawo hankalin mutanen da suka gaji da nuna damuwa da girman tsoka, kaurin shimfidar mai da atisayen da ke ware ƙananan tsokoki.
Tare da kayan motsa jiki
A zahiri, don dalilai masu dacewa akwai sandunan kwance kawai da sandunan layi ɗaya. Ba a amfani da duk sauran kayan motsa jiki. Madaukai don horo na aiki suna kama da wasan motsa jiki. Suna ba ku damar canza ɓangarorin ɗaukar nauyin kuma haɗa da ƙungiyoyin tsoka daban-daban a cikin aikin.
Kayan Cardio
Don dalilai masu dacewa, ana yin waɗannan abubuwa:
- yana gudana a nesa daga 200 zuwa 800 m;
- burpee
- tsalle jacks, tsalle tare da kuma ba tare da igiya ba;
- huhu mai motsi, matakai;
- yi aiki a cikin keken hawa da kuma injin tukin jirgin ruwa.
Cardio yanayi ne na tazara, ana ƙara motsa jiki mai sauƙi "tsayi, madaidaiciya" yadda ake so kuma galibi bai wuce kwana 1-2 a mako ba.
Fasali na horo don asarar nauyi
D. Smirnov, wanda aka ambata a farkon labarin, ya yi imanin cewa akwai horo na rage nauyi. Kuma wannan wani abu ne kamar zagayawa tare da nauyin nauyi mai nauyi da haɗin gwiwa na yau da kullun. Cardio na lokaci ne. Abincin shine karancin kalori. Duk sauran masanan ilimin hanyoyin sunyi imani cewa irin waɗannan atisayen suna ƙara ƙarfin jimiri a cikin wasanni, kuma baƙo mai sauƙi na dakin motsa jiki baya buƙatar duk wannan.
A aikace, ana nufin horar da aiki zuwa "hanzarta saurin kuzari." Wannan aiki ne na gaske, idan mutum yana da ƙawancen haɗin gwiwa mai kyau, fasaha mai kyau, a shirye yake kada ya "murkushe" nauyi, da zaran ya zauna akan gibin kalori, kuma zai iya murmurewa.
A cikin CrossFit, an shawarci rasa nauyi don kawar da kayan zaki da gina abinci bisa ga hatsi, nama, ƙwai, goro, kayan lambu da ganye.
Yawancin masu farawa yakamata suyi wani abu kamar motsa jiki na zagaye na nauyin mara nauyi (ko ƙarami) kuma suyi ƙoƙarin haɓaka amplitude da hanzari. Kuma, ba shakka, kar ka manta game da raunin kalori, ba tare da abin da kowane motsa jiki ba zai yi tasiri ba.
Shin kuna buƙatar kowane hari akan ƙafafun ƙafa da sauran nau'ikan juzu'i na motsi tare da ƙwallon magunguna don ƙimar nauyi? A gaskiya, a'a. Wannan shine babban da'awar duk dan adam mai hankali ga dacewa da kulab din aiki. Liman zai dauki dogon lokaci yana tunanin yadda za'a maimaita aikin domin ayi shi cikin kyau da inganci. Zai fi kyau a sauƙaƙa aikin ta hanyar fasaha, amma kar a katse shi don sake ganin abin da malamin yake nunawa a can.
Shirye-shirye don farawa
Editocin mujallar Kai sun shirya motsa jiki mafi sauki don masu farawa a duniya:
- Squats.
- Huhu
- Turawa.
- Karkadawa.
- Plank.
Maimaita sau 3, yin kowane motsa jiki na minti daya, kuma washegari ana ba da jin daɗi “ban mamaki” a cikin dukkan jiki. A zahiri, Greg Glassman, "mahaifin" na CrossFit ne ya ƙirƙira hadaddun. Kuma an san shi da "motsa jiki", inda aka yi kowane motsi don maimaitawa 50. Idan mai farawa ba zai iya kammala maimaita 50 ba, dole ne ya fara da lambar da yake da shi kansa.
Na mata
Kusan iri ɗaya ne, amma tare da ƙarfafawa akan gindi, yana kama da wannan:
- Plie tare da nauyi, zurfi.
Ital Vitaly Sova - stock.adobe.com
- Hankalin Dumbbell.
H puhhha - stock.adobe.com
- Turawa daga tallafi.
Rey mara kyau - stock.adobe.com
- Crunches a kan latsa.
- Legsafafun lilo a cikin allon katako a kan gindi.
Hai Mihai Blanaru - stock.adobe.com
- Hawa cikin tallafi.
© logo3in1 - stock.adobe.com
Na maza
Masu farawa zasu iya yin wannan:
- Gwalt squat tare da kettlebell ko dumbbells don quadriceps.
- Hannun iska mai motsi tare da latsawa na dumbbells ko kettlebells sama.
Ifitos2013 - stock.adobe.com
- Dumbbell tura-ups tare da turawa zuwa bel a madadin.
© Jovan - stock.adobe.com
- Burpee
© logo3in1 - stock.adobe.com
- Plank.
Mara kyau - stock.adobe.com
Wani zaɓi:
Contraindications don motsa jiki
Abin ban mamaki, kusan babu ɗaya. Koda mutumin da ke fama da raunin ODE, hawan jini da kiba zai iya yin irin wannan lafiyar. Shi kadai ne zai yi shimfidar wuri mara zurfi 10 tare da hutawa da turawa daga bango. Kyakkyawan tsarin shine cewa ana iya daidaita shi da kusan kowane matakin ƙwarewa.
Koyaya, yakamata ku guji motsa jiki idan:
- akwai sabawa ga nauyin zuciya daga zuciya da jijiyoyin jini;
- samun rauni mai aiki;
- mutum ba shi da lafiya tare da ARVI;
- rashin lafiya mai tsanani ya ta'azzara;
- a gabanmu shine mai farawa tare da mummunan cin zarafin hali ko karkatar da kashin baya;
- motsi na haɗin gwiwa yana da iyaka.
Kammalawa
Kwarewar aiki shine '' rufe '' talla don motsa jiki na motsa jiki, saukakawa ga bukatun talakawa. A gabanmu akwai ƙarfin motsa jiki na yau da kullun tare da ko ba tare da nauyin nauyi ba, haɗe shi cikin hawan keke don ƙara ƙarfin ɗan wasan. Arfafawa akan haɓaka ƙarfi, kuzari, juriya, motsi da hana raunin cikin gida.
