Menene kayan motsa jiki, manyan nau'ikan kuma menene hankulansu?

Yana da wuya a lissafa kowane irin nau'ikan motsa jiki. Kowace rana sabon darasi yana bayyana. A cikin 90s, mun yi dambe, kuma a cikin 2000s, mun fara rawar zumba a masse. A cikin 'yan shekarun nan, magoya baya suna tsalle a kan trampolines, suna jujjuya ɓarna, suna yin tsalle-tsalle da tsaka-tsaka, da rawa na rawa.

Masana'antu na yin komai don kowane mutum ya iya yaƙar rashin motsa jiki. Yawancin mutane sukan zo azuzuwan motsa jiki don rasa nauyi. Kodayake a fasaha suna iya tafiya a kan titi ko wurin shakatawa. Kuma hakan ma zai kasance nauyi ne mai saurin motsawa wanda ke bunkasa juriya. Cikakkiyar magana don abin da suke yi a kulab ɗin motsa jiki, amma tare da ƙarancin zuciya.

A takaice game da kalmar "aerobics"

"Aero" Girkanci ne don "iska". Kalmar "aerobics" ta kirkiro ne daga likitan zuciya na Amurka Kenneth Cooper. Don haka ya kira motsa jiki yayin da jiki ke aiki a cikin yanayin keɓaɓɓu tare da ƙananan bugun zuciya... Jiki yana amfani da iskar oxygen da glycogen, da kuma kitse na jiki idan glycogen bai isa ba. Tsohon dadadden salon motsa jiki shine tafiya cikin lafiya.

Ilimin kwakwalwar Cooper yayi kama da wasan motsa jiki na Soviet kuma an nufe shi da:

• rigakafin hypodynamia;
• rasa nauyi;
• ƙarfafa tsarin zuciya da jijiyoyin jini.

Tsarin ya yadu da sauri. Wasu sun fara tsalle a cikin rukuni a cikin matsattsu, wanda duk muke tunowa daga tsoffin bidiyo, wasu - don yin atisaye a ƙarƙashin bidiyon Jane Fonda, wasu kuma - don yin tsere. Kusan kusan a cikin wannan yanayin akwai yanayin yanayin jirgi a matsayin sabon abu na zamani.

Bambanci kawai aka ƙara ta nau'ikan kayan aikin da aka yi amfani da su, yankunan bugun zuciya da nau'ikan kaya.

© Kalim - stock.adobe.com

Nau'o'in motsa jiki da halayensu

Babu wani aikin da aka yarda da shi gabaɗaya kan batun "nau'ikan aerobics da rabe-rabensu". A duniya gabaɗaya, ilimin sararin samaniya ya bambanta zuwa manyan darasi da ƙananan ƙarfi... Babban ƙarfi yana nufin bugun zuciya na 60% na matsakaicin bugun zuciya da kasancewar tsalle a cikin shirin. Kodayake na karshen ba shine ka'ida ba. Hawan keke da tafiya yana kawar da yawan buga abu, amma "karkatar da" bugun zuciyar zuwa matsakaicin. Intensananan ƙarfi shine 50-60% na iyakar bugun zuciyar ka.

Ana ƙididdige matsakaicin bugun zuciya don dacewa yana amfani da dabara "ba tare da ƙarancin shekaru 220 ba."

Babban aiki mai ƙarfi shine:

1. Mataki baya ga azuzuwan karatu.
2. Duk nau'ikan fitboxing, kickboxing da piloxing.
3. Zumba.
4. Darussan trampoline.
5. Kangoo yayi tsalle.
6. Hip Hop da Jazz Funk.
7. Hutu
8. Gudun gudu, Gudu.
9. Darussan rukuni na horo na aiki.
10. Ananan wasannin motsa jiki waɗanda suka haɗu da ƙarfin horo da tsalle.
11. Kusan duk abin da aka bayar a cikin marathon kan layi tare da burpees da tsalle.

Yoga mai ƙarancin ƙarfi ya haɗa da kusan dukkan nau'ikan yoga masu dacewa, banda yoga mai ƙarfi da zaɓuɓɓuka a cikin ɗaki mai zafi, Pilates, aerobics marasa firgita tare da jijiyoyin choreographic (aerodance, aerobix), kowane irin wasan ƙwallon ƙafa na motsa jiki, tafiya akan matattakala da waje.

Bakin ninkaya na iya zama mai ƙarfi ko mara ƙarfi, dangane da ƙwarewar mai iyo da saurin motsin sa.

Da fatan za a lura: babban halayyar darasin motsa jiki ita ce kasancewa ko rashin tsalle-tsalle da bugun zuciyar abokin ciniki. Ko akwai jijiyoyin rawa ko babu, wane irin kiɗa ake amfani da shi, ko ba a gabatar da atisaye mai ƙarfi tare da ƙananan kayan aiki - ba shi da mahimmanci.

A takaice takardar yaudara da kuka zaba:

1. Ya kamata babu contraindications. Kiba daga digiri na farko, cututtukan mahaɗa, kashin baya, zuciya tabbas nau'ikan ƙananan ƙarfi ne.
2. Darasi ya zama mai daɗi. Babu tashin hankali, ba wanda zai koyi jijiyoyin kuma ya sha wahala na awanni idan dai mara dadi ne.
3. Ba kwa buƙatar motsa jiki sama da awanni 2.5-3 a mako, in ba haka ba lallai ne ku ƙara yawan adadin kuzari da na abinci mai gina jiki domin murmurewa.

Diignat - stock.adobe.com

Kiwan lafiya

Duk nau'ikan darussan aerobic an tsara su ne don kasancewa cikin ƙoshin lafiya. Amma kuma akwai horo na gasa - wasan motsa jiki (karin bayani game da shi a ƙasa). Ungiyoyi suna gasa a ciki kuma ana amfani da tsalle mai rikitarwa da abubuwan acrobatic.

Kalmar "aerobics na zaman lafiya" na nuni da yanayin dacewa da yanayin motsa jiki. Babbar shawarar ita ce halartar darussan sau 2-3 a mako, kar a cika aiki da sanya ido kan bugun jini.

Babban nau'in suna cikin kowane kulob:

1. Mataki - waɗannan matakai ne, tsalle-tsalle da mahaɗan rawa akan dandamali na musamman. Masu horarwa suna maimaitawa bayan malamin. A ƙarshen darasin, za a iya samun karamin sashi na ƙarfi a kan "yankunan matsala" - kwatangwalo, gindi, ɓoyi ko makamai.
2. Zumba - rawa ga Latin, pop har ma da abubuwan hip-hop. An gina shi don yin aiki akan wuraren matsala, ƙona adadin kuzari kuma ya hana ku gundura. Malami baya kirkirar motsi da kansa, amma yana koya ne bisa ga wani tsari na musamman.
3. Fitbox - kwaikwayon naushi daga dambe da bugawa a jaka. Ana amfani da safar hannu da taushi fiye da fasahar pearyal. Hakanan akwai hanyoyin haɗin "rawa" - sharar gida, matakai, wani lokacin suna zagawa cikin zauren.
4. Tai-bo - darasi tare da naushi da shura a cikin iska, ba tare da pears ba.
5. GRIT - horo na aiki tare da burpees, dumbbell swings, haɗakar ƙarfin motsa jiki.
6. Taron zagayawa - galibi squats, lunges, turawa da motsa jiki daban-daban don makamai da baya tare da ƙananan kayan aiki. Ba su kai ga ƙarfi dangane da aikin kumburi. Sun haɗa da yanayin aerobic kawai na aiki a cikin jiki.
7. Darasi na tazara - na iya haɗawa da sauyawa na ƙarfi da tsalle, da minti ɗaya ƙarƙashin loadarfin wuta da minti biyu na matakan haske. Babu wasu ka'idoji, malamin yana gina kaya da kansa.
8. Funk da jazz-funk - hanyoyi biyu daga ƙarshen 90 na karnin da ya gabata, waɗanda suka zama sanannun yau, saboda salon zamani da kuma kidan da ya dace. Raye-raye suna da kamanceceniya a salon da hip-hop.

Ana iya bambanta Pilates da yoga daban. Magoya bayansu ba za su taɓa yarda da cewa wannan ma aikin motsa jiki bane, amma suna fitar da ƙwayoyin tsoka "a hankali" kuma suna buƙatar kwararar iskar oxygen.

Aiwatar

Aikace-aikacen sararin samaniya yana nufin ayyukan da ake amfani da su azaman ɓangaren horo a cikin wasanni daban-daban kuma a matsayin ɓangare na nune-nunai da wasanni da yawa. Misali, idan mutum ya yi motsa jiki a dakin motsa jiki da niyyar gina tsoka, za a yi amfani da motsa jiki na motsa jiki a kan mashi ko rawa a kan zumba.

Mahimmi: makirci mai sauƙi zai taimake ka ka zaɓi nau'ikan kayan aikin aerobics. Idan babban nauyin yana da ƙarfi, yanayin motsa jiki ya zama ba mai ƙarfi ba, kuma idan zai yiwu, ba tare da buga jaka da hannaye da ƙafa ba. Idan makasudin shine a rasa nauyi, akwai yuwuwar canzawa zuwa aikin "aerobic-ƙarfi" kamar darussan rukuni. A wannan halin, za a iya haɗawa da ƙarin darussa masu ƙarfi.

Dokokin sune:

1. Idan makasudin asarar nauyi ne, horarwa mai karfi ya dace da hanyoyin aiki 12 na kowane rukuni na tsoka kuma mutum yayi rabuwa sau 3-4 a mako, amfani da aerobics na iya zama rawar ciki, zumba, keke, tafiya tare da matsakaicin nauyi, ko mataki don masu farawa.
2. Idan anyi asarar nauyi a madauwari ko salon aiki, yakamata a guji motsa jiki. Abinda kuka zaba shine na'urar motsa jiki, motsa jiki, ko ellipsoid tare da bugun zuciyar da bai wuce 70% na iyakar.
3. Idan mutum baiyi aiki a dakin motsa jiki ba kuma bai shirya yin hakan ba, amma yana son rasa nauyi, zaɓin ya kusan kyauta, awanni 3-4 a mako a cikin ɗakunan motsa jiki tare da nauyin matsakaici zuwa mai ƙarfi.
4. Idan makasudin shine samun tsoka da kuma gyara jiki, mafi amfani aerobics shine saurin tafiya sau 2-3 a sati tsawon minti 30. Zai haɓaka kashe kuzari kaɗan, ƙarfafa ƙarfin zuciya da inganta haɓakawa daga ƙarfi.

Shin zai yiwu a gina kyakkyawan adadi tare da wasan motsa jiki kawai? Ya dogara da manufa, ba shakka. Idan wani yana son samar da samfurin motsa jiki, shi ko ita yana buƙatar ƙarfin horo. Shin kun gamsu da siririn kawai, ƙananan tsokoki da nauyin ku? Barka da zuwa ƙungiyar aerobic aji kuma kar ku manta da cin abinci.

Mai mahimmanci: aerobics ba "don asarar nauyi ba." Yana inganta kiwon lafiya da kashe kuzari. Amma ko mutum ya rage kiba ko a'a ya danganta da salon cin sa da kuma adadin kalori da ya sha.

Wasanni

Yana da horo na gasa. Ma'aikatar Wasanni ta Tarayyar Rasha ta amince da shi. Ana ba da take, ana gudanar da gasa. Akwai sassan wasan motsa jiki na wasanni a cikin manyan biranen, a makarantun wasanni da jami'o'i.

'Yan wasa suna gasa a cikin wani atisayen, wanda na iya kunshi:

• tsinkaye masu tsayi da masu wucewa;
• tsalle daban-daban;
• ya faɗo daga kan dutsen da motsa jiki a ƙasa.

Yana da horo na fasaha kamar wasan motsa jiki na rhythmic. Fasaha, fannoni na zahiri da kyan gani ana kimanta su sosai. Thean wasa ne da kansu ko masu horar da su suke yin jijiyoyin. Babu mizani. Alkalan suna amfani da ma'auni na musamman don tantance wadanda suka yi nasara.

Akwai rukuni-rukuni, manyan mahalarta suna gasa a cikin ɗaya - sama da shekaru 18. Kari akan haka, ana gudanar da gasar ta hanyar rarrabuwa:

• mutum;
• a cikin nau'i-nau'i;
• a cikin uku;
• cikin rukuni

Wannan wasan ba shine mafi mashahuri ba, sau da yawa ƙungiyoyi suna rayuwa akan sha'awa, amma wasan motsa jiki yana haɓaka ƙarfi, sassauƙa, juriya da gina kyakkyawan ɗan wasa.

Takaitawa

Aerobics ya bambanta. Kowa na iya yin hakan - daga saurayi zuwa mutum mai balaga. An zaɓi motsa jiki gwargwadon abubuwan da suke so, zaku iya yin sa duka a cikin rukuni da gida tare da shirye-shiryen bidiyo. Ta hanyar kanta, aerobics baya haifar da asarar nauyi, amma idan kun haɗu dashi tare da daidaitaccen abinci tare da rashi calorie da motsa jiki masu ƙarfi, zaku iya inganta adadi mai mahimmanci.

Kalli bidiyon: GYARAN NONO KASHI NA 2 MATA ZALLAH (Nuwamba 2024).