A yau za mu yi magana game da motsa jiki, game da horo, wanda a cikin 'yan shekarun nan ya zama sananne tsakanin matasa.
Crossfit wani yanayi ne mai dacewa a cikin masana'antar motsa jiki na zamani, wanda ke da halaye daga wasu hanyoyin da aka haɓaka a baya. CrossFit yana da abubuwan haɓaka jiki, ɗaga wutar lantarki, yarjejeniyar Tabata, da motsa jiki. Babban fasalin wannan wasan shine ikon hada abubuwa marasa jituwa. Musamman, CrossFit yana amfani da horo na motsa jiki sosai.
Me yasa motsa jiki da motsa jiki suka zama wani ɓangare na CrossFit? Yadda ake horarwa yadda yakamata a salon motsa jiki? Wace fa'ida wannan tsarin horo zai kawo, kuma wanene yafi kyau: gina jiki, ƙetare hanya ko horo kan titi? Za ku sami cikakkun amsoshi ga waɗannan tambayoyin a cikin labarinmu.
Ta yaya duk ya fara?
Idan muka dauki motsa jiki a matsayin wani shiri na motsa jiki, to ya kasance koyaushe yana cikin matakin farko na horar da yan wasa kowane irin matsayi. Kuna iya tuna ƙa'idodin GPP a cikin USSR, inda aka nuna mafi ƙarancin buƙata don jan-turawa da turawa a kan sandunan da ba daidai ba ga kowane zamani da aji.
Amma idan muka ɗauki motsa jiki azaman horo na daban, to ana iya kiran sa ƙarancin shugabanci na ƙwarewa, wanda gaba ɗaya baya cire kowane aiki da baƙin ƙarfe. Wasan motsa jiki na kan titi ya zama tushen tushen calisthenics - sabon shugabanci a cikin dacewa, wanda kawai ake amfani da ƙauraran motsa jiki don ci gaba:
- turawa;
- ja-sama;
- squats;
- aiki tare da latsa;
- gudu.
Gaskiya mai ban sha'awa: yau motsa jiki kan titi babban haɗi ne na motsa jiki daban-daban waɗanda suka fi dacewa da wasan motsa jiki fiye da calisthenics. Amma abubuwan motsa jiki na CrossFit sun ɗauki mafi kyawu daga masu ilimin lissafi, kuma ba daga ɓangaren motsa jiki na motsa jiki ba.
Yaduwar calisthenics ta yadu sosai tare da cigaban yanar gizo. Yawan kololuwar shahararren motsa jiki (musamman, motsa jiki na kan titi) saboda gaskiyar cewa a farkon shekarun 2000, ba dukkan bangarorin jama'a ne suka sami damar zuwa wuraren motsa jiki ba, kuma akwai filayen wasanni (musamman a yankunan kasashen CIS) a kusan kowane tsakar gida.
Gaskiya mai ban sha'awa: aikin farko ba tare da kayan aiki na musamman ba da farko ya zama tilas ce ta dole, wanda daga baya ya girma ya zama wata falsafa ta daban wanda ya danganta da adawa da kansa ga gina jiki da daga iko.
Tare da ci gaban motsa jiki azaman shugabanci daban, ƙananan rabe rabe sun fara bayyana a ciki. Yana:
- Titin Motsa Jiki. Ba kawai ya shagaltar da abubuwan calisthenics bane, amma har ma da motsa jiki na motsa jiki daban-daban.
- Ghetto Workout. Hakanan ana kiransa tsohuwar makarantar motsa jiki, ko aikin gargajiya. Adana ka'idojin calisthenics, yana haifar da ci gaban keɓaɓɓen ƙarfi da alamun-saurin ƙarfi ba tare da amfani da ma'auni na musamman ba.
A nan gaba, galibi za mu yi la'akari da motsa jiki na gehetto, tun da yana da fa'ida da fa'ida da fa'ida kuma ya bayyana a baya, saboda haka, yana da 'yancin a kira shi na gargajiya.
Ka'idodin motsa jiki
Aikin motsa jiki na asali a cikin salo na gargajiya yanki ne gabaɗaya. Ba ya haɗa da motsa jiki da yawa, amma yana ba ka damar mallakar sifa ta asali, wanda a nan gaba zai zama da sauƙi a niƙa tare da taimakon motsa jiki masu nauyi tare da bawo.
Yin aiki azaman magabacin CrossFit, motsa jiki yana cikin hanyoyi da yawa kwatankwacinsa cikin ƙa'idodi na asali:
- Kasancewar cigaba. Kodayake 'yan wasan da ke yin aikin motsa jiki ba sa amfani da ma'aunin nauyi na musamman, in ba haka ba suna amfani da ƙa'idodi iri ɗaya: haɓaka yawan maimaitawa, kusantowa, rage lokutan hutawa, taurari, tsiri da hanyoyin matakala.
- Ci gaban dukkan alamomi. Horar da motsa jiki yawanci madauwari ne a cikin yanayi. Tare da ingantaccen tsari hadadden jiki, ana yin dukkan jiki a motsa jiki ɗaya.
- Rashin kwasfa masu nauyi. Kayan rigunan nauyi da 'yan wasa ke amfani da su hanya ce kawai don ta rage lokacin horo har sai an kai wani matakin aiwatarwa, bayan haka kuma ci gaba da lodi ba zai yuwu ba.
- Yi amfani kawai da darasi, aikin motsa jiki.
- Rashin sanya lokaci. Tunda babu wasu lodi masu yawa, haɗarin rauni ya ɗan ƙasa da na 'yan wasan da ke aiki da baƙin ƙarfe. Saboda haka rashin tasirin aiki. Wannan shine dalilin da yasa athletesan wasan motsa jiki zasu iya yin horo fiye da sau ɗaya a rana.
- Babban ƙarfi. A matsakaici, motsa jiki yana gudana daga minti 10 zuwa 30, a lokacin aikin jiki duka ake yi. Ana ba da izinin lokutan horo mafi tsawo kawai idan ya zama dole don haɓaka ɓarkewar tsoka ko a cikin shirin gasar.
Amma maɓallin mafi mahimmanci shine sha'awar samun mafi girman sifa tare da rinjaye na ƙwayar tsoka. Adadin yawan kitse a cikin waɗannan 'yan wasan bai fi na masu ginin jiki gasa ba.
Fa'idodin wannan hanyar horo
Idan muka yi la'akari da bangarori daban-daban na dacewa, shirin horo na ƙarfin motsa jiki yana da fa'idodi akan ƙwarewar al'ada:
- Riskarin haɗarin rauni. Haɗa tare da kewayon yanayin motsi da ƙarancin nauyi.
- Trainingaramar horo. Ba kamar haɓaka ƙarfi da haɓaka jiki ba, horar da motsa jiki ba ƙarfin ƙarfi kawai ba, har ma da juriya, har ma da wasan motsa jiki.
- Samuwar. Akwai horo na motsa jiki ga kowa da kowa, ba tare da la'akari da matakin horo ba.
- Ikon yin aiki duka jiki a cikin motsa jiki ɗaya.
- Riskananan haɗarin ƙarin aiki.
- Taimakawa don samun mafi kyau.
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Rashin dacewar wannan hanyar horon
Motsa jiki horo ne na musamman na musamman, wanda, kodayake ana samun sa ga kowa, baya bada ci gaba mai mahimmanci a gaba.
Kuna iya tsammanin:
- Iyakan ci gaba.
- Speciuntataccen ƙwarewa.
- Rashin daidaitaccen ci gaban jiki. Saboda rashin motsa jiki ga wasu mahimman kungiyoyin tsoka, duk 'yan wasan motsa jiki suna da siffa ta "halayya", tare da kashin wuyan rhomboid da kirjin sama wanda ba a bunkasa ba. Kari akan haka, tsokoki na hannaye da kafadu sun bunkasa sosai fiye da manyan tsokoki na jiki. Wannan rashin daidaituwa ba kawai matsala ce ta kwalliya ba, har ma matsalar likita ce. Musamman, saboda ci gaban da bai dace ba na tsokoki na ciki dangane da tsokoki na ƙashin baya, jiki koyaushe yana cikin mawuyacin hali, wanda ke ƙaruwa da haɗarin murɗa igiyar baya na kashin baya.
- Rashin iyawa a lokacin sanyi. Tare da isasshen lokacin dumama jiki a lokacin sanyi, yana da sauƙi a miƙa.
Kwatantawa da sauran yankuna masu dacewa
Duk da cewa ana daukar horon motsa jiki a matsayin wani wasa na daban, ta yadda babu wani abin birgewa tare da tsarin motsa jiki na zamani ko na zamani, amma suna da abubuwa dayawa da wadannan fannoni.
| Ioaddamarwa | Ci gaba mai jituwa | Ci gaban alamomin aiki | Matsalar shiga wasanni | Raunin rauni | Bukatar yin biyayya ga tsarin abinci, motsa jiki da shirin rana | |
| Motsa jiki | Ba ya nan Lokaci tsakanin motsa jiki yana ƙaddara dangane da lafiyar ku. | Yana bayar da kyakkyawan yanayin tsoka-da-jimla. Akwai lauje a cikin wasu kungiyoyin tsoka. | Rashin ƙwarewa. Babban fifiko shine haɓaka ƙarfin fashewar abubuwa da ƙarfin jimrewa. | .Asa. Akwai horo ga kowa. | .Asa. | Don kyakkyawan sakamako, kuna buƙatar tsayawa tare da shi. |
| Gina Jiki / Powerarfafa ƙarfi | Perioarfafawa mai tsauri don kyakkyawan sakamako. | Ci gaba mai jituwa ba tare da raguwa a baya ba. An daidaita yawan kitsen jiki dangane da matakin shiri. | Kwarewa dangane da shugabanci. Babban fifiko shine ci gaba da ƙarfin ƙarfi da cikakken ƙarfi. | .Asa. Horon yafi dacewa a ƙarƙashin kulawar mai koyarwa. | Dangi kaɗan. | |
| Gicciye | Mai siffar mai koyarwa ko ba ya nan. Ya dogara da lafiyar 'yan wasa. | Cikakken ci gaba mai jituwa ba tare da raguwa ba bayan wasu rukunin tsoka. An rage girman mai. | Rashin ƙwarewa. Ci gaban ƙarfin aiki shine fifiko. | .Asa. Horon ya fi dacewa a ƙarƙashin kulawar mai koyarwa. | Babban. |
Labarun motsa jiki
Akwai adadi mai yawa na tatsuniyoyi game da motsa jiki, yawancinsu ba su da asali.
| Labari | Gaskiya |
| Mutanen motsa jiki sun fi kowa ƙarfi. | Wannan tatsuniya ta samo asali ne daga gaskiyar cewa 'yan wasan motsa jiki na iya yin jan-kafa fiye da masu ginin jiki ko masu ba da ƙarfi. A zahiri, juriya, kamar ƙarfin waɗannan 'yan wasan, yakai kusan matakin daya. Wannan kawai cewa lokacin aiki tare da nauyin kansu, ba a la'akari da cewa 'yan wasa na "fuskantarwa mai nauyi" suna da nauyi mai yawa, sabili da haka atisaye da nauyinsu yana da wuya a gare su fiye da na' yan wasa masu motsa jiki. |
| Dole ne motsa jiki ya zama mai lafiya. | Wannan saboda yanayin rayuwar da yawancin wakilan motsa jiki ke jagoranta. Koyaya, a gaban halaye marasa kyau, ci gaba a cikin calisthenics, kamar yadda yake a sauran wasanni, yana raguwa sosai. Yana da kyau mu kalli taurarin motsa jiki na zamani: misali, Denis Minin yana jagorancin rayuwa mai kyau har ma yana jin daɗin aiki a cikin motsa jiki don hunturu. |
| Motsa jiki ba damuwa bane. | Wannan gaskiya ne kawai. Wannan shi ne saboda gaskiyar motsi (motsawa, turawa da squats) suna da yanayin yanayin motsa jiki, wanda ya rage haɗarin rauni. Amma ga mutanen da suke amfani da karfi na fita ko wasu motsa jiki na motsa jiki, haɗarin rauni yana ƙaruwa sosai. |
| Motsa jiki da furotin ba su dace ba. | Wannan labarin ya shahara sosai a cikin kasashen CIS tsakanin 2008 da 2012. A zahiri, furotin baya cutarwa har ma yana hanzarta ci gaban ku a cikin horo. |
| Yin aikin motsa jiki, ba za ku iya samun yawancin ƙwayar tsoka ba. | Wannan gaskiya ne kawai. Cin nasara da wata ƙofar, mutum zai fara horar da ƙarfin juriya da tsarin aerobic, waɗanda ba su ba da hawan jini mai ƙarfi na myofibrillar ba. Amma idan kayi amfani da ci gaban lodi tare da nauyi, zaka sami madaidaicin ƙwayar tsoka, wanda bai ƙasa da gina jiki ba. |
| Wasan motsa jiki ya fi sauran 'yan wasa "kaifi". | Wannan gaskiya ne kawai, tunda ci gaban lodi yana haifar da hanzari a ayyukan atisaye, wanda ke ba da karuwar ƙarfin fashewar abubuwa. Koyaya, gabaɗaya, idan mutum yana aiki akan ƙarfin fashewar abubuwa, to bawo da dabarun horo basu shafar wannan. Misali, 'yan dambe suna da ƙarfi sosai fiye da' yan wasan motsa jiki. |
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Shirin horo
Tsarin motsa jiki na asali yana da halaye na kansa kuma ya ƙunshi manyan matakai da yawa:
- Aikin shiri na asali. Wannan matakin shiri ne na share fage wanda duk mutumin da ya yanke shawarar tsunduma cikin aikin dole ya wuce shi.
- Babban aiki. Matsayi zagaye na shekara wanda ke haifar da haɓaka cikin aikin yau da kullun.
- Lokaci na bayanin martaba. Ana buƙata idan akwai ƙananan a cikin wasu ƙungiyoyin tsoka.
- Gymnastic horo. Ga waɗanda suke so su mallaki hadadden wasan motsa jiki da motsi na acrobatic akan sanduna na kwance da sandunan layi ɗaya.
Yanzu bari muyi la'akari da kowane matakin shirin da darussan da suka haɗa da:
| Lokaci | Ioaddamarwa | Motsa jiki mai shigowa | Tsarin motsa jiki | burin |
| Shirye-shiryen asali | Makonni 1-4 |
|
| A mataki na farko, ana horar da halayen letean wasa masu ƙarfi kuma ana ƙwarewa da fasaha daidai. Idan horo na farko na dan wasa bai bada izinin ba, ana amfani da sauye-sauye masu sauki. |
| Babban aiki | Makonni 4-30 |
|
| Manufar wannan matakin shine kara girman ci gaban masu karfin karfi na 'yan wasa da kuma shirya tsokoki don horar da motsa jiki. |
| Lokaci na bayanin martaba | 30-52 makonni | An zaɓi hadaddun ɗakunan da suka dace dangane da ƙwarewa da kuma kan ɓarkewar tsoka. |
| Wannan matakin yana nufin haɓaka ƙungiyoyin tsoka. Yi a layi daya tare da motsa jiki na motsa jiki. Dangane da wane motsi ba shi da ƙarfi da jimiri, an zaɓi ɗakunan haɗi masu dacewa. |
| Gymnastic horo | Bayan sati na 4, idan ya zama dole | Dogaro da matakin shirye-shiryen ɗan wasa, an zaɓi bambancin acrobatic na motsa jiki na gargajiya:
|
| Ci gaba da fasaha da ƙarfi a cikin ayyukan wasan motsa jiki na motsa jiki. |
Sakamakon
Shirye-shiryen motsa jiki kyauta ce mai kyau don ɗaukar nauyin nauyi a matsayin ɓangare na horo na CrossFit. Amma kar ka manta cewa motsa jiki jagora ne na dacewa. Bai kamata ku ɗauke shi azaman horo daban da horo ta amfani da ƙa'idodin motsa jiki kawai ba tare da kiyaye abinci mai gina jiki da tsarin yau da kullun. Aikin motsa jiki kyakkyawar horo ne da hanya don fahimtar yadda kuke a shirye don ɗaukar nauyi da horo.
