Horon tazara

Ka'idodin horarwar tazara an sami nasarar amfani dasu ga duka zuciya da ƙarfin horo (kodayake zaɓi na farko yafi yawa). Mutane da yawa suna tunanin horo na tazara a matsayin nau'ikan horo na kewaye. Tabbas, waɗannan hanyoyin guda biyu suna kama, amma har yanzu akwai bambanci. A yayin atisayen da'irar, muna yin atisaye da yawa a cikin da'ira cikin tsarin karfi na gargajiya, muna hutawa ne bayan kowane da'irar. A cikin horo na ƙarfin tazara, muna canzawa tsakanin horo mai ƙarfi da ƙananan ƙarfi, hutawa bayan kowane saiti, yana ba da damar bugun zuciya ya murmure.

Horarwa mai ƙarfi tana nufin motsa jiki mai ƙarfi mai saurin motsawa ko bugun zuciya mai sauri. Lowananan ayyuka na iya zama bugun zuciya, hutawa, ko motsa jiki tsayayyu.

Wannan hanyar horarwa ta fi rikitarwa fiye da yadda ake iya gani da farko. Bari muyi la'akari da fa'idar horon tazara, mu gano wanda aka hana su, kuma mu bayar da horo na tazara a dakin motsa jiki.

Menene horarwar tazara?

Horon tazara shine lokacin da muke aiki akai-akai a matakai daban-daban na tsanani. Babban ƙarfi yana nuna matsakaici ko kusa-iyakar gudu (a cikin yanayin zuciya), adadi mai yawa na maimaitawa, aiki kusan kasawa (dangane da motsa jiki) da kuma bugun zuciya mai ƙarfi (a kan matsakaita 80-95% na matsakaici).

Calculatedididdigar yawan zuciya (MHR) ana lasafta shi ta hanyar dabara:

• Ga maza: 208 - 0.7 * shekaru a cikin shekaru.
• Ga mata: shekaru 206 - 0.88 * a cikin shekaru.

Masu farawa suna buƙatar horo, suna ƙoƙarin kiyaye bugun zuciyar daidai da kusan 80-85% na wannan lambar. Kashi 95% na MHR shine iyakar halatta ta sama wanda baza'a iya wuce shi ba, kuma shima ba'a yarda dashi bane a matakan farko na horo. Tabbas, ba zaku iya koyawa koyaushe da irin wannan bugun zuciya ba - zuciya ba za ta ce "na gode" da ita ba. Aiki na yau da kullun a iyakar iyawa yana haifar da ci gaba da hauhawar jini da arrhythmias.

Wani tsayayyen lokaci yana biye da nutsuwa, motsa jiki mara ƙarfi. Mafi sau da yawa, 'yan wasa sun fi son yin tsere ko yin tafiya tare da bugun zuciya har zuwa 40-60% na matsakaicin. Game da horo na ƙarfi a wannan lokacin, kawai suna hutawa, maido da bugun jini. Hakanan zaka iya tafiya a hankali. Wannan yana ba ka damar murmurewa kaɗan bayan nauyi mai nauyi, daidaita numfashi da shirya tsokoki don ci gaba da aiki.

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Fa'idojin aikin tazara

Ta motsa jiki ta wannan hanyar, zaku kiyaye bugun zuciya mai ɗanɗano a kowane lokaci. Saboda wannan, tafiyar matakai na rayuwa a cikin jiki za su ci gaba cikin ƙima, kuma ba tare da saurin kumburi ba, asarar nauyi mai tasiri ba zai yiwu ba.

Mafi mahimmanci, tafiyar matakai na rayuwa suna haɓaka ba kawai a lokacin horo kanta ba, har ma bayanta - har zuwa kwana biyu.

Wannan shine babban banbanci daga yanayin rashin ƙarfi na musamman, wanda aiwatar da ƙona mai yake faruwa kawai yayin aikin. A saboda wannan dalili, hanyar horarwa ta lokaci-lokaci ta fi dacewa da endomorphs waɗanda suke so su hanzarta kawar da ƙoshin ƙwayar adipose.

Horarwar tazara babban mafita ne ga waɗancan athletesan wasan da basa da lokacin ƙarfi da motsa jiki na motsa jiki. Zama sau biyu zuwa uku a kowane mako zasu isa su kula da matakin tsoka na yanzu, guji samun ƙwayar mai mai ƙima, da jin ƙaiƙayi. Ba za ku rasa ƙarfi ko kuzari ba. Za a taimake ku ta sandunan kwance da sandunan da suke layi ɗaya waɗanda suke a farfajiyar maƙwabta, igiyar tsalle da nauyin pood. Tare da wannan saitin kayan aikin zaka iya cikakken horo da cigaba gaba daya.

Idan ƙwararrun masu bushe suna amfani da horarwar tazara, haɗuwa da keɓaɓɓiyar zuciya da ƙarfin ƙarfin horo shine mafi kyawun zaɓi. Ware musu kwanaki daban-daban, alal misali, ana iya yin motsa jiki na motsa jiki da safe sau 3 a mako, kuma da yamma a wasu ranakun za a iya yin atisaye a cikin motsa jiki sau 3 iri ɗaya. Wannan haɗin zai ba ka damar ƙona kitse zuwa matsakaici da kiyaye tsoka. Wannan hanyar ba ta dace da masu farawa ba - kaya sun yi nauyi, kawai ba za su sami lokacin dawowa ba. Aikin motsa jiki na tazara 2-3 ya ishe su.

Babban fa'ida ga magoya bayan CrossFit shine haɓaka ƙarfin jimrewa. Horar da ƙarfi yayin horo na tazara yana faruwa ne a ƙaruwar bugun zuciya. Yawancin lokaci, jiki yana daidaitawa kuma yana fara fahimtar irin wannan nauyin da sauƙi, wanda zai haifar da ƙarfin ƙarfin ƙarfi.

Contraindications

An hana horo na tazara na yau da kullun ga mutanen da ke da matsalolin zuciya da jijiyoyin jini. Samun hauhawar jini da hauhawar jini, tachycardia, haihuwa ko cututtukan zuciya da aka samu, ko cututtukan jijiyoyin zuciya, kuna fuskantar haɗarin cutar da lafiyarku ta hanyar motsa jiki tare da bugun zuciya sama da 80% na matsakaicin.

Dauki contraindications da gaske. Yawancin 'yan wasa masu ƙwarewa sun sami matsala ta hawan jini saboda gaskiyar cewa ba su saurari jikinsu ba kuma koyaushe suna horo, suna shawo kan ciwo da gajiya. Rashin sha'awar tsattsauran ra'ayi da tsaran motsa jiki abubuwa ne da basu dace ba, musamman idan ya zo ga wasanni masu ƙarfi.

Ka'idodin horo na tazara

Yi hankali sosai yayin da kake yin wasanni. Toari da bayyane abubuwa, kamar ɗora hannu da madaidaicin aikin motsa jiki da auna numfashi (ana fitar da iska koyaushe tare da ƙoƙari), muna ba da shawarar cewa ku bi waɗannan shawarwarin masu zuwa:

• Kwarewar yin hakan yana da sauki kamar kwasfa da pears. Babban ƙarfi yana buƙatar dawo da hankali. Biya kulawa sosai da abinci mai gina jiki da kuma bacci kamar motsa jiki.
• Lokacin motsa jiki mai ƙarancin ƙarfi ya zama ba ƙasa da ƙarfi mai ƙarfi ba. Don masu farawa, yakamata ya ninka sau 3-5. Experiencedan wasa gogaggun ne kawai za su iya daidaita waɗannan tazarar. Ka tuna cewa aikinka yayin yin shi shine dawo da ƙarfi da numfashi. Ba za a iya yin wannan ba cikin aan daƙiƙu kaɗan.
• Tsawon lokacin babban lodin shine sakan 10-120. Don masu farawa, zai fi kyau a fara da dakika 10-15 kuma a hankali a hankali a ƙara. Wani zaɓi don ƙara ƙarfin shine rage lokacin ɓangaren ƙananan ƙarfi.
• Gabaɗaya, zaku iya kammala hawan keke 5-15 a kowane motsa jiki. Jimlar lokacin minti 10-30 ne.
• Kafin da bayan darasin, kuna buƙatar aiwatar da dumi da sanyi-sanyi, bi da bi.
• Horarwa ya zama na yau da kullun. Yana da mahimmanci don nemo mafi kyawun horo na horo da kanka. Don masu farawa, darussa 2-3 a kowane mako zasu isa, don ƙwararrun athletesan wasa - 3-5.
• Ba lallai bane ku je gidan motsa jiki. Za'a iya yin karatun tazara a gida ko a waje.
• Kar a ɗauki kari kafin motsa jiki kafin horo. Yayin babban motsa jiki, bugun jini da haka ya kusan kusan ƙimomin ƙima.
• Kada kuyi aiki da tsarin jijiyoyin ku tare da maganin kafeyin da sauran abubuwan kara kuzari.
• Ba za ku iya yin irin wannan motsa jiki mai wahala ba a cikin komai a ciki. Wannan zai sa matakan glucose na jininka su sauka, rage aikin ka zuwa sifili, kuma ba za ka iya yin aiki yadda ya kamata ba.

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Nau'in horo na tazara

Don haka, yanzu kun san ƙa'idodi na yau da kullun na tsara horo na tazara. Gaba, zamuyi magana game da shahararrun nau'ikan, gami da yarjejeniyar Tabata, hanyar Gershler, fartlek da sauransu.

Tabata Protocol

Wannan shirin horarwar ta wani lokaci likitan Jafananci Izumi Tabata ne ya haɓaka kuma ya sami karɓuwa sosai a cikin yanayin motsa jiki. Dangane da yarjejeniyar Tabata, lokacin da ake ɗorawa ya zama daidai da minti huɗu, yayin da ake canzawa tsakanin nauyi da nauyi. Bayan irin wannan kusan minti huɗu - ɗan hutawa kaɗan. Wannan yanayin aikin yana haifar da yawan amfani da kalori. Amma kuna buƙatar bin shawarwarin don rarraba kaya, wanda likita ya inganta:

1. Na farko, akwai lokacin horo mai tsananin ƙarfi: lokaci 1 yana ɗaukar dakika 20, a wanne lokaci kana buƙatar yin kusan maimaita 30 ta hanyar fashewa.
2. Wannan yana biye da lokacin hutawa, yana ɗaukar sakan 10, yayin wannan lokacin zaka iya ɗaukar numfashin ka kaɗan ka kuma mai da hankali kan aikin.

Muna maimaita wannan duka tsawon minti huɗu. A sakamakon haka, zaku sami hanyoyi 8, bayan haka zaku iya shakatawa da sake murmurewa. Za a iya samun irin waɗannan hawan keke gaba ɗaya, dangane da matakin horo.

Motsa jiki mai haske kamar turawa ko matsakaitan jiki, kazalika da motsa jiki na yau da kullun tare da ƙararrawa ko dumbbells sun dace. Bench press, deadlift, hannaye biyu na kettlebell swings, ko barbell jerk suna da kyau. Duk ya dogara da matakin ɗan wasa.

Hanyar Waldemar Gerschler

An tsara ta musamman don waƙa da filin wasa, ana iya amfani da wannan hanyar don sauƙaƙe rikodin gudun ku. Don cikakken amfani dashi a aikace, mai gudu yana buƙatar sanin lokacin rikodin sa a cikin mita ɗari. Ana yin motsa jiki tare da na'urar bugun zuciya.

Da farko dai, dole ne dan wasa ya yi tseren mita 100, da gangan ya nuna sakamakon da dakika 3 kasa da matsakaicin. Bayan haka, ana yin hutun minti biyu. A wannan lokacin, kuna buƙatar shakatawa gaba ɗaya don bugun zuciyar ku ya sauka zuwa doke 120 a minti ɗaya. Sa'an nan kuma tseren ya sake maimaitawa.

Aikin motsa jiki ya ci gaba muddin bugun bugun jini ya sami damar murmurewa har zuwa doke 120 a minti ɗaya yayin hutun minti biyu. A matsayinka na mai mulki, lokacin irin wannan darasin bai wuce mintuna 20-30 ba.

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Fartlek

Wannan shirin kuma an tsara shi don gudana. Tushenta ya ta'allaka ne da cewa mutane biyu ko sama da haka suna gasa don saurin gudu. Duk tsarin gasa ya ƙunshi lokutan 6:

1. Minti 10 na jinkirin gudu.
2. 10 mintuna na sauri, guje guje mai tsanani.
3. Mintuna 5 da saurin tafiya don dawo da numfashi.
4. Race mita 100 a cikin layi madaidaiciya.
5. 100 tseren tsere.
6. Mintuna 5 na jinkirin tafiya don dawo da numfashi.

Gym shirin horo

Shirye-shiryen da ke sama sun yi nesa da zaɓuɓɓuka kawai don horo na tazara. Komai yana iyakantacce ne kawai ta hanyar tunaninku da ƙwarewar lafiyarku. Kuna iya tunanin dubban motsa jiki na tazara waɗanda ke haɗuwa da aikin aerobic da anaerobic.

A matsayin wani ɓangare na shirin horar da tazara da aka ba da shawara a ƙasa, za mu yi motsa jiki 4 a kowane mako, biyu daga cikinsu na zuciya, 2 daga cikinsu ƙarfi. Dalilin wannan hadadden shine kona kitse da kiyaye tsoka a cikin karancin kalori.

Kamar yadda kake gani, zaku iya sauya kusan kowane motsa jiki. Babban abu shine hutawa da maye gurbin aikin mai ƙarfi tare da mai natsuwa don zuciya da tsokoki su ɗan huce kaɗan. A nan gaba, don ƙara ɗaukar kaya, za ku iya ƙara lokutan ɗaukar nauyi mai yawa ko adadin laps da hanyoyin, rage lokutan hutu, da ɗaukar ƙarin nauyi.

Kalli bidiyon: The TAZARA Railway track from Mbeya to Dar Es Salaam (Fabrairu 2025).