Yin famfo (daga kalmar aikatau ta Ingilishi don yin famfo - “to pump up”) hanya ce ta horo da nufin kara zagawar jini a cikin tsokoki da kuma kara karfinsu yayin horo. Yin motsa jiki yana motsa jiki da farko ta masu ginin jiki, amma 'yan wasa daga wasu wasanni masu ƙarfi suma zasu sami wasu fa'idodi a cikinsu. Za mu gaya muku waɗanne a cikin wannan labarin.
Menene famfo?
Yin famfo, ma'ana, harba jini cikin tsokoki, yana ba da kwarewar da ba za a iya mantawa da ita ba - wannan ita ce mafi bayyane ƙarin dabarar da aka bayyana. Yana da kyau ka kalli tsoffin tsokoki, ganin tasirin anan da yanzu.
Yadda za'a cimma famfo?
Ta yaya ake cin nasara? Menene mahimmancin horon famfo?
- A cikin salon yin famfo, a matsayin mai ƙa'ida, ba fiye da ƙungiyoyin tsoka biyu ke aiki a cikin motsa jiki ɗaya ba.
- Aikin motsa jiki galibi an zaɓi keɓewa, wato, waɗanda ƙungiyar tsoka ɗaya ke aiki a ciki. Bada fifiko ga waɗancan ƙungiyoyi waɗanda kuke jin wannan ƙaramin ƙungiyar tsoka kamar yadda ya kamata.
- An zaɓi nauyi a cikin hanyar da a cikin kusanci ɗaya kuna samun aƙalla 15 "mai tsabta" reps, zai fi dacewa mafi, har zuwa 20-25. “Tsabta” yana da mahimmanci - fasaha dole ne ya zama cikakke, jin aikin dole ne kawai a cikin ƙungiyar tsoka mai manufa! Dangane da haka, ana maimaita kowane maimaitawa ta hanyar sarrafawa.
- A ƙarshen kowane saiti, ya kamata ku ji ƙarar ƙararrawa a cikin tsoka mai niyya. Matsakaicin abin ƙonawa zai zama abin da ke iyakance zuwa ga mai zuwa na gaba. Don cika wannan yanayin, guji a cikin motsa jiki "matsananci" - cikakken shakatawa na tsoka (alal misali, kar a miƙa hannu zuwa ƙarshen latsawa ko lokacin jujjuyawar biceps), wanda ya kamata ya kasance cikin yanayi mai kyau.
- A cikin ƙwanƙwasawar ƙwanƙwasa, ba lallai ba ne a gyara tsoka, kodayake abu ne mai yuwuwa, don haka cimma mafi wahala cikin fitar jini daga tsoka mai aiki kuma, bisa ga haka, har ma da mafi girman tasirin famfo.
- Bugu da ƙari ga zaɓi mafi sauƙi tare da yin motsa jiki don maimaita 15-25, akwai wasu tsare-tsare masu rikitarwa da yawa waɗanda ke taimakawa don cimma zagayawar jini iri ɗaya a cikin tsokoki: taurari, faɗuwa saiti, maida hankali kan mummunan yanayin motsi, da sauransu. Mafi kyawun zaɓi zai zama sun haɗa da yawa makirci ko canza su don ba tsokoki sabon damuwa tare da kowane motsa jiki.
Amfanin yin famfo
Ma'anar waɗannan ayyukan duka shine haɓaka yawan jini zuwa tsoka, yayin rage lokaci fitowar. Wannan yana haifar da bashin oxygen da acidosis - acidification na ƙwayoyin tsoka. Acidification saboda gaskiyar cewa lokacin da fitowar jini ta rikice, shi ma gudumawar yana raguwa, wanda ke nufin cewa iskar oxygen ba ta da lokacin guduwa zuwa ga tsokar aiki a daidai adadin.
Don samar da zare mai aiki tare da kuzari, ƙwayoyin halitta suna canzawa zuwa anaerobic, wato, hanyar maye ta hanyar samar da sinadarin phosphorylation ko samar da makamashi - ATP. A yayin hanyar samar da makamashi mara amfani da iskar oxygen, ana samar da samfuran rayuwa - ions hydrogen. Su ne suke canza yanayin da ke cikin kwayar. Ta mahangar nazarin halittu, wannan yana lalata tsarin murabba'i na kwayar halitta ta kwayar halitta, wanda ke sawwake samuwar kwayoyin halittar kwayar halitta zuwa gare shi. Abin godiya ne ga aikin hormones a matakan salula cewa tsokokinmu suna girma da haɓaka cikin sauri.
Koyaya, karka manta cewa lokacin yin famfon, za'a yi amfani da ƙaramin nauyin aiki (in ba haka ba baza ku iya kammala adadin da aka ambata na maimaitawa ba), wanda zai zama mafi ƙarancin motsawa don haɓakar tsoka fiye da horo na gargajiya. Slightara ƙarancin haɓakar hormone zuwa ƙwayoyin tsoka bai isa ba don wadatar ɗimbin yawa.
Dokokin famfo
Additionalarin yanayi don horar da famfowa shine gajartar da hutu tsakanin saiti (ba fiye da minti ba, daidai 30-40 sakan)... Wannan yana ƙaruwa da ƙarfin ƙarfin tsokoki kuma yana haifar da ƙara yawan kuzarin kuzari.
Babban motsa jiki na motsa jiki yana haifar da ƙara yawan kuzarin kuzari. Dangane da haka, albarkatun makamashin kwayar suna saurin lalacewa. Yayin aiwatar da horo na yau da kullun a cikin salon da aka bayyana, ikon ƙwayoyin tsoka don adana glycogen yana ƙaruwa. Tsokokinku zasu sami manyan kundin saboda wannan lamarin.
Ano romanolebedev - stock.adobe.com
Shawarwarin horo
Idan kayi amfani da famfo kawai a cikin horo, ci gaba a cikin haɓakar tsoka zai zama mafi ƙarancin kusanci da hanyoyin horo na gargajiya da ƙarfi. Wannan gaskiya ne ga 'yan wasa madaidaiciya. Koyaya, baku buƙatar fitar da wannan makircin kwata-kwata - kawai kuna buƙatar sake zagayowar lodi daidai... Misali, a satin farko, yi atisaye a yanayin gargajiya - don maimaita 10-12, a na biyu, yi amfani da famfo da aiki don maimaita 15-25, na uku, komawa ga masu ilimin gargajiya, da sauransu.
Wani makircin aiki don irin wannan keke shine kamar haka:
- Makon farko - trainingarfafa ƙarfin ƙarfafa horo. Ana amfani da motsa jiki masu nauyin nauyi ne kawai, yawan maimaitawa daga 3 zuwa 8-10.
- Sati na biyu da na uku. Hanyar tsarin tsarin al'ada - 8-12 reps. Tushen shine tushe, an ƙara wasu rufin.
- Sati na huɗu yana yin famfo. 15-25 reps, zaka iya amfani da manyan taurari, sauke abubuwa, pre-gajiya da sauran fasahohi makamantan su. Darussan galibi suna keɓancewa.
A ƙarshe, shawarwarin dangane da ayyukan V.N.Seluyanov. Lokacin aiwatar da shirin horo a cikin tsarin motsa jiki na motsa jiki guda ɗaya, nauyin kan rukuni ɗaya na tsoka zai yi yawa. Acidification na iya zama mai karfi ta yadda maimakon ya haifar da tsarin tafiyar da jijiyoyin a cikin tsoka, hakan zai haifar da da mai ido, kuma a maimakon gina sabbin kwayoyin tsoka, za ku dade kuna murmurewa abin da kuke da shi kafin horo.
Don guje wa wannan sabon abu mai ban sha'awa, mafi kyawun zaɓi don gina motsa jiki na motsa jiki zai zama madadin aikace-aikace don ƙungiyoyin tsoka da ke rarrabu da juna.
Misali, kuna yin famfo na biceps din ku. Tsakanin saitin curls, kuna yin squats don cire wasu ƙwayoyin cuta daga cikin ƙwayar tsoka. Tabbas, tare da wannan hanyar, tasirin famfo ya fi wahalar samu, amma a ɗaya hannun, zaku tabbata cewa ba ku yi aiki a cikin mummunan ba. Bugu da ƙari, wannan tsarin zai ƙara haɓaka ƙarfin ƙungiyoyin tsoka da ake aiki da su - wannan zai faru ne saboda haɓakar mitochondrial mass. Hakanan, mitochondria suna da alhakin yin amfani da oxygen da kuma samar da kuzari ta hanyar ƙwayoyin tsoka.
Shirin motsa jiki na motsa jiki
Mun kawo muku hankali ɗayan bambance-bambancen da ke tattare da hadaddun, wanda makon farko aikin ƙarfin gargajiya ne, kuma na biyu - yin famfo. Rabon a cikin makon farko an tsara shi ne na kwanaki huɗu, a wasu ranaku an dafa kafadu, ƙafafu, kirji tare da yankuna da baya tare da biceps. A mako na biyu, akwai motsa jiki uku, kuma haɗuwa ya ɗan bambanta: kirji tare da baya, hannaye, ƙafafu tare da kafaɗu. Ana zaɓar haɗuwa ta wannan hanyar saboda shawarwarin da ke sama don horar famfo.
Idan darussan da aka bayar a cikin tebur basu dace da ku ba saboda kowane dalili, zaɓi zaɓi na dabam a ɓangaren atisayen.
Makon farko tare da wasan motsa jiki na gargajiya:
| Litinin (kafadu) | ||
| Bench latsa tsaye | 4x10 |  |
| Zama Dumbbell Latsa | 3x12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12 |  © Makatserchyk - stock.adobe.com |
| Lilo dumbbells zuwa tarnaƙi yayin tsaye | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ya jagoranci zuwa bayan Delta a cikin na'urar kwaikwayo | 4x12 |  Fizkes - stock.adobe.com |
| Yin lilo a cikin gicciye a cikin gangare | 3x12 |  © Makatserchyk - stock.adobe.com |
| Talata (kafafu) | ||
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa a cikin na'urar kwaikwayo | 3x12 |  |
| Lunƙwasa akan kafafu madaidaiciya tare da ƙyallen maƙala | 4x10 |  |
| Hankalin Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar Calan Maraƙin | 4x12 |  © Makatserchyk - stock.adobe.com |
| Alhamis (kirji + triceps) | ||
| Bench latsa | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips a kan sandunan da ba daidai ba | 3x10-12 |  |
| Bench latsa tare da kunkuntar riko | 3x10 |  |
| Faransa benci latsa | 3x12 |  |
| Karkatarwa a cikin na'urar kwaikwayo | 4x12 |  |
| Juma'a (dawo + biceps) | ||
| Ideaukar pullauka mai yawa | 4x10-12 |  |
| Ja sandar zuwa bel | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kunkuntar Riga Rage Riko | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar matattu | 3x10 |  |
| Hyperextension | 4x12 |  © Makatserchyk - stock.adobe.com |
| Tsaye barbell curls | 3x10 |  © Makatserchyk - stock.adobe.com |
| Zaune dumbbell yayi curls a kan benci mai kyau | 3x10 |  © Makatserchyk - stock.adobe.com |
| Rataya kafa yana ɗaga kan sandar kwance | 4x10-12 |  |
Sati na biyu tare da motsa jiki:
| Litinin (kafafu + kafadu) | ||
| Squungiyar Smith | 4x15-20 |  Em Artem - stock.adobe.com |
| Bench latsa zaune ko a tsaye | 4x15-20 |  Lunamarina - stock.adobe.com |
| Kafa kafa a cikin na'urar kwaikwayo | 3x20-25 | |
| Kafada Kafada Latsa | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Lunƙwasa akan kafafu madaidaiciya tare da ƙyallen maƙala | 4x15-20 | |
| Wide riko barbell janye | 4x20-25 | © Makatserchyk - stock.adobe.com |
| Superset: haɓaka ƙafa + curls a cikin simulators | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Sauke saƙo: lilo dumbbells zuwa tarnaƙi yayin tsaye | Matsakaicin 3x, asarar nauyi biyu | © Makatserchyk - stock.adobe.com |
| Sauke Sauti: lankwasa kan jujjuyawar dumbbell | Matsakaicin 3x, asarar nauyi biyu |  © Makatserchyk - stock.adobe.com |
| Laraba (hannaye) | ||
| Faransa benci latsa | 4x15-20 | |
| Barbell curls na biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Igiya ya ja daga bayan kai gaba a cikin hanyar wucewa | 3x20-25 |  Tankist276 - stock.adobe.com |
| Curls na makamai tare da dumbbells don biceps zaune a kan benci mai karkata | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Sauke Sauti: dumbbell tsawo daga bayan kai | Matsakaicin 3x, asarar nauyi biyu |  Ital Vitaly Sova - stock.adobe.com |
| Sauke Sauti: Blockananan Block ko rosetare Curls | Matsakaicin 3x, asarar nauyi biyu |  Ond antondotsenko - stock.adobe.com |
| Superset: Rope Handle Triceps Row + Gyara Riko Bicep Curls | 3x20 + 20 |  _Italo_ - stock.adobe.com  |
| Jumma'a (kirji + baya) | ||
| Bench latsa | 4x15-20 | |
| Ideaƙƙarwar riƙe babban abin toshewa zuwa kirji | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Latsa cikin Smith a kan benci mara kyau | 3x15-20 |  Du Hotunan Odua - stock.adobe.com |
| Unƙwasa a kwance a kan ƙananan toshe | 3x15-20 |  Tankist276 - stock.adobe.com |
| Bayanin hannu a cikin na'urar kwaikwayo na Butterfly | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Jerin sandar zuwa bel da ke kwance a kan benci mara kyau | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Superset: bayanin ketarawa + dumbbell pullover | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  P Nicholas Piccillo - stock.adobe.com |
Kar ka manta cewa lokacin yin famfo atisaye, ba kwa buƙatar sashin ƙafafun ku sosai a cikin dukkan matattarar kafafu, matsi na ƙafa, kazalika da rarraba hannuwanku a cikin kowane matsi da curls na biceps.
