Idan akai la'akari da kayan gicciye da sauran fannoni na dacewar zamani, mutum baya iya tabo batun horon zagaye, wanda yake asali ne ga yawancin wasanni. Menene shi kuma ta yaya yake taimaka wa masu farawa da ƙwararrun athletesan wasa? Bari muyi la'akari da kara.
Janar bayani
Anyi amfani da horo na da'irar kusan daga farkon farawar horo na wasanni marasa mahimmanci. Koyaya, ya sami tabbataccen tsari tare da haɓaka haɓakar motsa jiki mai ɗaukar nauyi.
Musamman, ana ɗaukar Joe Vader ɗayan manyan mutane a cikin samuwar horo na kewaya, wanda ya ƙirƙiri nasa tsarin tsagaita sabanin horo mara tsari. Koyaya, saboda adawa, ya kirkiro tsarin ka'idojin ka'idoji na tabbatar da koyarda da'ira, ka'idojin da aka ginasu yau.
Horar da da'ira ga dukkan kungiyoyin tsoka, bisa ga ma'anar Weider, hanya ce ta horo mai karfi wanda ya kamata ya shiga dukkan kungiyoyin tsoka kuma ya zama matsin lamba ga jikin dan wasan, wanda zai motsa jikinsa don cigaba da canzawa.
Ka'idoji
Horon da'ira ga dukkan kungiyoyin tsoka yana nuna yarda da wasu ka'idoji wadanda suka banbanta shi da sauran nau'ikan horo:
- Matsakaicin matsin lamba. Babban damuwa - yana ƙarfafa jiki don murmurewa sosai, wanda ke ba ku damar cimma wasu sakamako cikin sauri. Koyaya, a farkon, yakamata kuyi kowane motsa jiki zuwa gazawa.
- Babban ƙarfin horo. Yana ba ka damar haɓaka ba kawai ƙarfin tsoka ba, har ma da tsarin makamashi masu alaƙa (alal misali, aikin tsarin zuciya da jijiyoyin jini). Babu hutu tsakanin motsa jiki a cikin da'irar ko mafi ƙarancin shine sakan 20-30. Huta mintuna 1.5-2 tsakanin da'ira. Yawan da'ira 2-6.
- Holdingananan lokacin riƙewa. Gajeren lokacin horo ya sa ya zama mafi sauƙi ga yawancin 'yan wasa. A matsayinka na mai mulki, irin wannan darasin yayi daidai da mintuna 30-60 (ya dogara da yawan laps).
- Kasancewar tsayayyen ƙwarewa. Ka'idodin ci gaban horon zagaye suna ɗaukar nauyi ne kawai akan dukkan ƙungiyoyin tsoka. Nau'in kaya yana ƙayyade mahimmancin ƙwarewar babban wasanni.
- Yin aiki duka jiki a motsa jiki ɗaya. Yawancin lokaci, ana rarraba motsa jiki ɗaya don kowane rukuni na tsoka. A lokaci guda, tsarin bayanin bayanansu ya canza daga horo zuwa horo. Misali, a ranar farko, zaka fara da motsawar kirji, a rana ta biyu, daga baya, da sauransu.
- Determinedarfin nauyin a kan ƙungiyoyin tsoka daban-daban an ƙaddara su ta hanyar girman su da saukin zuwa ga danniya. Yakamata ayi amfani da darussan asali.
A cikin ginin jiki da dacewa, horo na kewaya ana amfani da shi ga masu farawa waɗanda ke da wahalar yin su nan da nan su yi atisayen haɗin gwiwa masu nauyi tare da nauyin kyauta, kuma yayin lokacin bushewa. Samun taro bisa horo na kewaya kawai ba zai yi tasiri ba. A wannan matakin, yin amfani da irin wannan tsarin yana da kyau kawai a cikin tsarin lokacin ɗaukar kaya.
Iri-iri
Kamar CrossFit, horarwar kewaye hanya ce kawai ta ƙirar horo wacce ba ta ƙayyade ƙarin martabar ɗan wasa. Tushen da aka shimfiɗa a cikin ƙa'idodi na irin wannan horarwar yana ba ku damar ƙirƙirar bambanci cikin buƙatun mai neman motsa jiki: daga horo na yau da kullun, wanda ake amfani da shi a duk wuraren da suka shafi ɗaga nauyi (ginin jiki, ɗaga sama, da sauransu), don haɗuwa da horar da wasannin motsa jiki tare da girmamawa don haɓaka ƙwarewar aiki (Tabata, gicciye, da dai sauransu).
Bari muyi la'akari da manyan zaɓuɓɓuka don horon zagaye a tebur:
| Nau'in horo | Fasali | Hanyar gudanarwa |
| Madauwari madauwari | Matsakaicin ci gaba na alamomin ƙarfi saboda keɓe ayyukan atisayen da ba labaru. | Ana amfani da darussan haɗin gwiwa masu mahimmanci kawai. |
| Tsarin jiki | Matsakaicin jituwa ta jiki. Amfani da masu farawa azaman shirye-shiryen tushe don miƙa mulki zuwa raba kuma ta ƙwararrun masu bushewa. | Ya bambanta da madauwari na asali, ana iya ƙara atisayen keɓancewa idan ya cancanta. A lokacin lokacin bushewa, ana iya karawa da cardio. |
| Madauwari a cikin Crossfit | Developmentarancin ci gaba na ƙarfin aiki saboda ƙayyadaddun aikin. | Haɗa ƙa'idodin ɗaga nauyi da wasannin motsa jiki yana haifar da haɓakar ƙarfin aiki da juriya. |
| Wasannin motsa jiki | Matsakaicin ci gaba na alamomin saurin. | Horarwa ya ƙunshi ci gaba na asali na dukkanin ƙungiyoyin tsoka tare da ƙirƙirar gyare-gyare don ƙwarewa. |
| Tabata Protocol | Imumaramar ƙarfin haɗuwa tare da mafi ƙarancin lokacin horo. | Observeda'idodin ci gaba da horo da ƙirƙirar ƙarfin da ya dace saboda samuwar tsayayyar sarrafa lokaci tare da bin bugun jini ana lura da shi. |
Ya kamata ku fahimci cewa ana gabatar da waɗannan nau'ikan ne kawai a matsayin misali, tunda gabaɗaya kowane nau'i na horo za'a iya gina shi akan ƙa'idodin horo na da'ira. Misali, motsa jiki ko koyar da dambe, kowannensu yana da yanayi mai hade kuma yana baka damar hada ka'idojin Tabata da wasannin motsa jiki, ko daga sama zuwa sama da kuma samun nasara.
Gwaninta na dogon lokaci
Idan akayi la'akari da darussan horo na da'ira da kuma tsarin ginin sa, za'a iya lura da cewa 'yan wasa basa amfani dashi koyaushe a cikin shekara. Yana da ma'anar farawa don yin karatu akan irin wannan tsarin na watanni 2-4. Drwararrun busassun bushe na iya amfani da motsa jiki madauwari na tsawon watanni 2-3. A matakin daukar ma'aikata, zai zama mai ma'ana saita sati daya na karatun kewaye kowane sati 4-6 a zaman wani bangare na bikin daukar kaya.
Ba shi da amfani koyaushe don amfani da horo na kewaye, tunda jiki ya saba da irin wannan nauyin, wanda ke rage tasirin horo.
Koyaushe shirin na gudana
Ga waɗanda ke neman aikin motsa jiki na yau da kullun, ga misalin wasan motsa jiki wanda ya dace da ƙwararrun 'yan wasa da masu farawa tare da ƙarancin ƙwarewar ƙarfe:
| Litinin | ||
| Karkata Bench Press | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Hanyar dumbbell mai hannu daya | 1x10-15 |  |
| Kafa kafa a cikin na'urar kwaikwayo | 1x10-15 |  |
| Kwancen ƙafafun kwance a cikin na'urar kwaikwayo | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Zama Dumbbell Latsa | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Tsaye barbell curls | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Faransa benci latsa | 1x10-15 |  |
| Laraba | ||
| Ideaukar pullauka mai yawa | 1x10-15 |  |
| Dumbbell benci latsa | 1x10-15 |  |
| Extensionarin kafa a cikin na'urar kwaikwayo | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Rikicin Romania ya mutu | 1x10-15 |  |
| Wide riko barbell janye | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Zaune dumbbell yayi curls a kan benci mai kyau | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ensionara kan bulo don triceps | 1x10-15 |  Day baƙar fata - stock.adobe.com |
| Juma'a | ||
| Bellungiyoyin bellungiyar Barbell | 1x10-15 |  Ital Vitaly Sova - stock.adobe.com |
| Romania Dumbbell Deadlift | 1x10-15 |  |
| Dips a kan sandunan da ba daidai ba | 1x10-15 |  |
| Jere na mashaya a cikin karkata zuwa bel | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Latsa tare da kunkuntar riko | 1x10-15 |  |
| Scott Bench Curls | 1x10-15 |  Denys Kurbatov - stock.adobe.com |
| Zaune Arnold Press | 1x10-15 |  |
Gabaɗaya, kana buƙatar yin 3-6 irin waɗannan da'irori, na farkonsu shine dumi-dumi. Huta tsakanin motsa jiki - sakan 20-30, tsakanin da'ira - mintina 2-3. A nan gaba, zaku iya kara yawan motsa jikin ku ta hanyar kara yawan da'ira, nauyin aiki da rage lokacin hutu. Gabaɗaya, shirin yana nuna aiwatarwar sa tsakanin watanni 2-3, bayan haka ya fi kyau canzawa zuwa tsattsauran ra'ayi.
Lura: rabewa tsakanin ranakun mako ya zama mai sabani kuma yana nuna daidaitawa zuwa jadawalin horon ku. Ba kwa buƙatar yin hakan fiye da sau 3 a mako.
Babban fa'idar wannan tsarin horo ya hada da:
- Rashin ƙwarewa a cikin ɗaya ko wata ƙungiyar tsoka. Wannan yana bawa jikin ɗan wasa shirya don ɗaukar kaya a cikin kowane ƙwarewa a nan gaba.
- Bayani. Nauyin kayan aiki an ƙayyade shi ta dacewar mai tsere.
- Trainingan lokacin horo. Ba kamar sauran wasanni ba, ana iya yin karatun kewaye a cikin mintuna 30-60.
- Abilityarfin ƙirƙirar gyare-gyare da maye gurbin motsa jiki tare da analogs daidai da zaɓin mutum.
Madauwari vs crossfit
Crossfit, a matsayin yanki na motsa jiki, ya girma bisa daidaitattun ƙa'idodin horo na kewaya, sannan girmamawa akan ci gaban ƙarfin aiki. Duk da yawan wasannin motsa jiki, motsa jiki da motsa jiki a cikin shirin gasar wasannin gasa ta Crossfit, za a iya lura cewa koyaushe 'yan wasa ne ke daukar guraben kyaututtukan tare da manyan kwarewa a motsa jiki.
Bari muyi la'akari da cewa CrossFit ci gaba ne mai ma'ana game da ƙa'idodin ginin kewaya, ko ya haɗa da su ko gaba ɗaya yana adawa da su:
| Taron zagayawa | Canonical crossfit |
| Kasancewar ci gaba akai-akai. | Rashin cigaban martaba. Wod ne ya ƙaddara ɗaukar kaya. |
| Ci gaba yana ƙaddara ta nauyi, reps, laps, lokacin hutu. | Hakazalika. |
| Amfani da wannan atisayen sama da zagaye na wata 1-2 don inganta sakamako. | Mafi girma iri-iri, yana ba ku damar haɓaka nauyin furofayil ta hanyar gigita ƙungiyoyin tsoka koyaushe. |
| Ikon banbanta darussan don dacewa da buƙatun. | Hakazalika. |
| Shortarancin gajeren lokacin aikin horo. | Bambancin lokacin horo yana ba ku damar haɓaka tsarin makamashi daban-daban a cikin jiki, yana ƙara yawan glycogen da ƙwarin jijiyoyin tsokoki. |
| Rashin keɓaɓɓiyar ƙwarewa na ba ku damar aiwatar da dukkan ayyuka. Ciki har da ci gaban ƙarfi, jimiri, ƙona kitse, inganta aikin zuciya. Iyakar abin da ke iyakance shi ne cewa ƙayyadaddun shirin yana ƙayyade ta lokacin horo. | Cikakken rashin ƙwarewa, wanda ke ba ku damar cimma ci gaban ƙarfin ikon aiki na jiki. |
| Ya dace da 'yan wasa na dukkan matakan motsa jiki. | Hakazalika. |
| Ana buƙatar koci don sarrafa sakamako da dabarun atisayen. | Hakazalika. |
| Ana buƙatar mai lura da bugun zuciya don hana cututtukan zuciya na motsa jiki. | Hakazalika. |
| Dangi aminci horo hanya. | Babban wasan motsa jiki wanda ke buƙatar ƙarin iko akan fasaha, bugun zuciya da lokacin aiwatarwa don rage haɗari ga jiki. |
| Babu buƙatar horo a cikin rukuni. | Mafi girman ingancin aiki ana samun sa daidai a cikin horo na rukuni. |
Dangane da duk abubuwan da ke sama, zamu iya yanke hukunci cewa CrossFit ya haɗu da ƙa'idodin horo na kewaye, yana sarrafa su ta hanyar haɗin kai tare da wasu mahimman ka'idoji na dacewa don samun sakamako mafi kyau.
Horar da da'ira tana da kyau a matsayin aikin motsa jiki na CrossFit, ko kuma ya yi daidai kamar ɗayan shirye-shiryen WOD da aka yi a duk mako.
Don takaitawa
Sanin menene horarwar zagaye na cikakken jiki, da fahimtar ka'idojin koyar da gini, zaku iya daidaita shirin horon don dacewa da bukatunku. Babban abu shine a tuna wasu rulesan dokoki game da hadaddun horo na kewaye don horo na CrossFit:
- Amfani da farfaɗiyar lokaci don kauce wa tsayawa.
- Kullum canza darussan bayanan martaba (yayin riƙe ma'auni).
- Ajiye matakin ƙarfi da lokacin horo.
