Ba za a iya zuwa dakin motsa jiki a kai a kai ba? Kada ku yanke ƙauna! Kuna iya cikakken horo ba tare da barin gida ba tare da taimakon kayan aikin wasanni mafi sauƙi - sandar kwance. Kyakkyawan tsari shirin horo na kwance na kwance don farawa shine zai baka damar yin aiki kusan dukkan tsokoki na jikin: latissimus dorsi, biceps, triceps, deltoids and abs.
Fa'idodin horo akan sandar kwance
Akwai nau'ikan nau'ikan motsa jiki na kwance a kwance: jan-kafa a cikin bambance-bambancen daban-daban, turawa, rataye kafa, ƙarfin ƙarfi da sauransu. Neman waɗanda suka dace don burinku ba zai zama da wahala ba. Tare da taimakon hadaddun da aka bayyana a cikin labarin, zaku sami ƙarfin tsoka, ku zama masu ƙarfi da haɓaka taimako. Koyaya, hanya da daidaito suna da mahimmanci a komai, kuma horarwa akan sandar kwance tare da nauyinku ba banda bane.
A cikin wannan labarin, zamu bincika wasu daga cikin mafi kyawun shirye-shiryen horarwa akan sandar kwance, amsa tambayar yadda ake ƙirƙirar shirin mutum, da bada nasihu da shawarwari masu amfani.
Fa'idodin horo
Motsa jiki a kan sandar kwance da sandunan da ke layi ɗaya ba kwatsam ba ne waɗanda ke kwance a zuciyar GPP - lafiyar jiki gaba ɗaya. Ana koya wa maza horarwa a kan sandar kwance daga ƙuruciya: duka a makaranta da kowane ɓangaren wasanni. A cikin sojoji da kuma ilimin motsa jiki a jami'a, waɗannan darussan suma ba a wuce su. Me yasa suke da amfani kuma menene manyan fa'idodin su?
- Kasancewa da yaduwa. Akwai sandunan kwance a kowane yadi: ba lallai bane ku ɓata lokaci don zuwa shafin horo. A cikin manyan biranen, akwai ƙarin wuraren horo na motsa jiki tare da sanduna na kwance masu tsayi daban-daban da faɗi, sanduna, zobba, tsani don ɗaukar horo, igiyoyi da sauran kayan aiki. Duk wannan kyauta ne. Kuna iya yin shi ko da sauƙi - saya ko yin sandar a kwance da kanka kuma yin wasanni ba tare da barin gidanka ba.
- Bambancin tsarin horo. Idan kuna tunanin cewa horo akan sandar kwance yana iyakance ga jawo ne kawai sau ɗaya, kunyi kuskure ƙwarai. Tare da wani shiri na zahiri, akan sandar kwance zaka iya yin aiki kusan dukkan tsokoki na jikin.
- Tsaro. Idan ka bi dabarun motsa jiki daidai, haɗarin rauni zai ragu. Dokokin masu sauki ne: yayin ja da sauran motsa jiki, kada ku karkata kanku da yawa, kada ku zagaya kashin baya, kuma kada kuyi zagaye tare da kafaɗunku.
- Muscleara ƙarfin tsoka da ƙarfi. A kan sandar kwance, yana da sauƙin aiwatar da ƙa'idar ci gaban ɗaukar kaya, wanda zai sa ku girma da ƙarfi. Hakanan, daga horo tare da nauyinku, an ƙarfafa jijiyoyi da jijiyoyi, wanda ke ƙaruwa da ƙarfin ƙarfi.
- Ajiye lokaci Horarwa akan sandar kwance baya ɗaukar lokaci mai yawa. Mintuna 25-30 sun isa su cika dukkan adadin aikin da aka tsara.
Tasiri mai kyau a jiki
An tabbatar da cewa dogon rataye a kan sandar kwance ba tare da amfani da madaurin wuyan hannu ba yana saukaka hauhawar jini daga masu binciken kashin baya, yana karfafa kamun kafa, yana inganta hali kuma yana rage haɗarin rauni na baya.
Ci gaba da aikin nauyi yana bawa tsokoki damar shawo kan ciwo da jin zafi a cikin tsokoki. Usalin yarda ya zo da yawa daga baya. Yawancin lokaci, 'yan wasa suna dacewa da irin wannan nauyin, kuma horarwa akan sandar kwance ta fi sauƙi.
Daga cikin wasu abubuwa, yin wasanni a cikin iska mai kyau yana da lafiya ga jiki fiye da cikin motsa jiki mai cike da motsa jiki. Mafi girman abun cikin iskar oxygen a cikin iska yana taimakawa cikin saurin dawowa tsakanin saiti, yana inganta haɓakar ƙamshin nama.
Contraindications
Ba duk athletesan wasa zasu ci gajiyar horo a kwance ba. An yi imani da yawa cewa rataye a kan sandar kwance yana da kusan abubuwan banmamaki kuma yana taimaka tare da hernias da protrusions. Abin takaici, wannan yayi nesa da shari'ar.
Tare da irin waɗannan matsalolin tare da kashin baya, bai kamata ku yi horo a kan sandar kwance ba kwata-kwata, tunda dogon lokaci a cikin matsayi mai tsawo na iya tsananta halin da ake ciki.
Kafin fara cikakken motsa jiki, tabbatar da tuntuɓar ƙwararren likita. Shi kawai zai iya amsa tambayar yadda ake yin wasanni kuma ba zai cutar da lafiyarku ba.
Hakanan ba a ba da shawarar yin aiki a kan sanduna na kwance ga waɗanda ba su daɗe da samun rauni ko hawaye a kafaɗun ko gwiwar hannu ba. Rataya na dogon lokaci zai haifar da ciwo, musamman idan nauyin jikinku ya wuce matsakaita. Kuna haɗarin haɗarin sake rauni.
Shirin farawa
Abu na farko da sababbi ke buƙatar yi shine koya yadda ake haɓaka fasaha daidai. Ba a cire jan sama ba tare da biceps da forearim ba, amma tare da latissimus dorsi. Wannan shine tushen da aka gina sauran dukkan motsa jiki. Hanya mafi sauki da za a yi hakan ita ce ta kokarin hada kawunan kafada a yayin da kake daga jikin sama. Ba kwa buƙatar yin lilo.
Motsawar motsi da kansa ya kamata a yi ba saboda wani irin motsi ba, amma saboda matsewar tsokoki mafi girma na baya. Jin wannan motsi yana da matukar wahala, kuma galibi yakan ɗauki horo na fiye da wata ɗaya. Amma lokacin da kuka koyi yin wannan, bayanku zai fara girma da sauri. Wani zaɓi shine amfani da madaurin kafaɗa, suna taimakawa kashe makamai.
Kafin fara hadaddun, kana buƙatar yin gwaji - ɗaga kanka sama tare da riƙo mai faɗi don mafi yawan lokuta. Idan ka sami damar yin fiye da 5, tsallake shirin farko kuma kai tsaye zuwa na biyu. Idan kun sami damar yin sa sau 1-4, fara tare da shiri mai sauƙi na makonni 4 don haɓaka adadin abubuwan jan hankali:
| Makon 1 | |
| Yawan hanyoyin | Yawan maimaitawa |
| Rana 1 | |
| 5 | 1, 1, 1, 1, matsakaici |
| Rana ta 2 | |
| 5 | 1, 1, 1, 1, matsakaici |
| Rana ta 3 | |
| 5 | 1, 2, 1, 1, matsakaici |
| Makon 2 | |
| Yawan hanyoyin | Yawan maimaitawa |
| Rana 1 | |
| 5 | 1, 2, 1, 1, matsakaici |
| Rana ta 2 | |
| 5 | 2, 2, 2, 1, matsakaici |
| Rana ta 3 | |
| 5 | 2, 2, 2, 2, matsakaici |
| Makon 3 | |
| Yawan hanyoyin | Yawan maimaitawa |
| Rana 1 | |
| 5 | 2, 3, 2, 2, matsakaici |
| Rana ta 2 | |
| 5 | 3, 4, 3, 3, matsakaici |
| Rana ta 3 | |
| 5 | 3, 4, 3, 3, matsakaici |
| Makon 4 | |
| Yawan hanyoyin | Yawan maimaitawa |
| Rana 1 | |
| 5 | 3, 4, 3, 3, matsakaici |
| Rana ta 2 | |
| 5 | 4, 5, 4, 4, matsakaici |
| Rana ta 3 | |
| 5 | 4, 5, 5, 5, matsakaici |
Shirin horo akan sandar kwance ga waɗanda suka sami damar aiwatar da jan sama sama 5 an tsara su don zama 3 a kowane mako. Sauran darussan an riga an kara su anan. Kowane motsa jiki gajere isa, bai fi minti 30 ba.
| Litinin | ||
| Tsalle-tsalle | 3x10-15 |  |
| Takamaimai masu kwance a ƙananan sandar | 3x10-12 |  |
| Ideaukar pullauka mai yawa | 3x5-7 |  |
| Rataya a kan sandar kwance | 4x matsakaici |  |
| Laraba | ||
| Rataya kafa ya daga zuwa sandar | 3x8-10 |  © Makatserchyk - stock.adobe.com |
| "Shafa" | 3x6-8 |  |
| '' Jaridan Faransa da aka kwaikwayi akan ƙaramin mashaya | 4x10-15 |  |
| Rataya a kan sandar kwance | 4x matsakaici | |
| Juma'a | ||
| Tsalle-tsalle | 3x10-15 | |
| Ja-baya a bayan kai | 3x5-7 |  |
| Naruntataccen Gauke Pauka | 3x4-6 |  |
| Rataya a kan sandar kwance | 4x matsakaici | |
Da zaran zaku iya kammala yawan aikin ba tare da wahala ba, fara sannu a hankali ƙara yawan maimaitawa da hanyoyin. Hakanan daga lokaci zuwa lokaci, auna ci gaban ku daban a cikin jan hankali, saboda wannan shine asalin dukkan motsa jiki akan sandar kwance. Idan zaka iya kammala cikin sau 15 kuma ta hanyar fasaha a sake, to lokaci yayi da zaka ci gaba da motsa jiki mai wahala don karin gogaggun 'yan wasa.
Wani babban zaɓi don haɓaka kaya yana amfani da ƙarin nauyi. Wata jaka mai cike da wani abu mai nauyi, kamar buhunan yashi ko kwalaben ruwa, suna aiki sosai a nan.
Shirin a kan sandar kwance don ƙarin nauyi
Idan kun kasance ɗan ƙwararrun ɗan wasa kuma kuna da kyakkyawar ƙa'idar dabarun dukkanin motsa jiki, to wannan shirin horon mashaya a kwance naku ne. Ta yin hakan, za ku ƙara ƙwayar tsoka a cikin hannuwanku, baya da kafaɗu.
Tsarin horo na kwance a kwance don samun taro an gina shi a cikin ƙungiyoyi masu haɗin gwiwa wanda ya ƙunshi manyan ƙungiyoyin tsoka da yawa lokaci ɗaya. Ana gudanar da aikin a cikin maimaita maimaitawa daga 8 zuwa 15. Motsa jiki uku kawai a kowane mako, amma sauran tsakanin saiti ya kamata su zama kaɗan - ta wannan hanyar zaku ƙara yawan zagawar jini na tsokoki masu aiki, ba tare da abin da haɓakar tsoka ba zai yiwu ba.
| Litinin | ||
| Ideaukar pullauka mai yawa | 3x12 | |
| Hanyar fita hannu biyu | 3x6-8 |  |
| Daidaici riko riko-rubucen | 3x8-10 |  |
| Takamaimai masu kwance a ƙananan sandar | 4x15 | |
| Laraba | ||
| Ja-baya a bayan kai | 4x10 | |
| Turawa daga sandar kwance | 4x12-15 |  |
| Diagonal ja-rubucen | 3x8 |  |
| Rataya a hannu daya | 3x matsakaici |  |
| Juma'a | ||
| Naruntataccen Gauke Pauka | 4x10-12 | |
| '' Jaridan Faransa da aka kwaikwayi akan ƙaramin mashaya | 4x12-15 | |
| Yana ɗaga ƙafafun madaidaiciya zuwa kan gicciye | 3x12 | © Makatserchyk - stock.adobe.com |
| Rataya gwiwa gwiwa | 3x15 |  L Yakubu Lund - stock.adobe.com |
Kamar yadda kake gani, a kowane motsa jiki, kai tsaye ko a kaikaice muna ɗaukar dukkan manyan tsokoki na ainihin. Wannan hanyar zuwa horo ba ta haifar da wahala fiye da kima, tunda yawan aiki bai kai yadda yake ba a cikin tsawan kwanaki uku da aka raba a dakin motsa jiki. Tsokokin suna da lokacin da zasu warke sarai.
Don kiyaye ƙarfin aikin horo, yi ƙoƙarin hutawa sosai kaɗan tsakanin saitin aiki - ba fiye da minti ɗaya ba. Idan aikin da aka ayyana yayi maka kadan, ƙara saituna 1-2 a kowane motsa jiki kuma ƙara adadin maimaitawa zuwa 15. Hakanan zaka iya amfani da ƙarin awo.
Shirin taimako
Dangane da ɓangaren ƙarfin, shirin horo akan sandar kwance don sauƙin ba shi da bambanci da aiki a kan taro. A cikin su biyun, muna horarwa a cikin zangon tsakiya (8 zuwa 15) kuma muna yin irin wannan atisayen. Wannan shine mafi kyawun mafi kyau ba kawai don samun ƙarfi ba, amma kuma don kiyaye shi.
Babban bambanci tsakanin saiti da yanayin bushe shine abinci mai gina jiki. Wannan shine ke yanke shawara ko ɗan wasan zai gina tsoka ko ƙona kitse mai yawa. Hakanan, yayin bushewa, zaku iya ƙara cardio tare da wasanni daban-daban: jogging, keke, da dai sauransu.
Don ƙarin haɓakar kalori mai haɓakawa cikin ƙarfin horo, muna buƙatar wasu motsa jiki na CrossFit:
| Litinin | ||
| Burpee da ƙarfin fitarwa akan sandar kwance | 3x8-10 |  |
| Naruntataccen Gauke Pauka | 4x10-15 | |
| '' Jaridan Faransa da aka kwaikwayi akan ƙaramin mashaya | 4x12-15 | |
| Yana ɗaga ƙafafun madaidaiciya zuwa kan gicciye | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Laraba | ||
| Ideaukar pullauka mai yawa | 4x12-15 | |
| Turawa daga sandar kwance | 4x12-15 | |
| Daidaici riko riko-rubucen | 4x15 | |
| "Shafa" | 3x8-12 | |
| Juma'a | ||
| Hannu biyu masu fita | 3x8-10 | |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| '' Jaridan Faransa da aka kwaikwayi akan ƙaramin mashaya | 4x12-15 | |
| Rataye kusurwa | 3x60-90 sakan |  Mara kyau - stock.adobe.com |
Don samun fa'ida mafi yawa daga wannan shirin, sanya doka a dakatar da ita a lokacin ƙwanƙwan ƙwanƙwasawa a cikin matse-matuka (maƙalli mafi girma). Tsokoki sun amsa da kyau ga wannan dabarar, baya baya da sauri ya zama mai tsauri da tsauri. Yi aiki sosai bisa ga majiyai. Lokacin da lats ɗin suka fi ƙarfi, matso ƙwanƙun kafaɗa kuma yi ƙoƙarin gyara su. Idan kayi komai daidai, zaku ji wani abu kamar ɗan ƙaramin ciki a cikin tsokoki na latissimus. Babban abu a wannan lokacin ba shine canja wurin kayan zuwa biceps da forearms ba.
Idan kana son kara karfin motsa jiki na katako a kwance yayin kona kitse, bi wannan shirin, amma a tsarin motsa jiki zagaye. Ana yin wannan kamar haka: muna aiwatar da hanya ɗaya na maimaita 10-15 na kowane motsa jiki ba tare da hutawa ba. Wannan zagaye daya ne. Bayan kowane zagaye, muna hutawa na minti biyu zuwa huɗu. Ya kamata a sami zagaye 3-6 gaba ɗaya.
Don bin diddigin ci gaban lodi, da sannu a hankali a ƙara adadin maimaitawa a cikin saiti. Misali, yi zagaye 3 na reps 10 ga kowane saiti. Sannan 11, to 12 reps ... Idan ka isa ga reps 15, sai a kara zagaye daya sannan a sake maimaitawa.
Motsa jiki don tsokoki da baya
Idan tsokoki na baya suna baya a cikin ci gaba, to shirin horo akan sandar kwance don ci gaban tsokoki na baya da latsa daidai abin da kuke buƙata. Waɗannan su ne mafi kyawun motsa jiki don haɓaka baya a faɗi, babu wani abu mafi inganci da aka ƙirƙiro. Ta hanyar ƙara fewan bambance-bambance zuwa maɗaukakiyar rikodin riko, za ku yi aiki gaba ɗaya da tsoffin tsokoki.
Hakanan, tare da taimakon sandar kwance, zaku iya horar da latsa cikakke. Amince, yin kullun a ƙasa ko a cikin simulators a kusurwa daban-daban yana da ban sha'awa. A cikin irin wannan yanayi, tayar da ƙafafun kafa suna zuwa ceto, akwai adadi da yawa na bambancin wannan aikin.
Za a yi motsa jiki guda huɗu a cikin mako guda kawai, na farko biyun suna da wuya, na biyun kuma sun fi sauƙi. Ta wannan hanyar za ku gajiya sosai ba tare da yin lahani ga ci gabanku ba.
| Litinin | ||
| Ideaukar pullauka mai yawa | 5x10-15 | |
| Daidaici riko riko-rubucen | 3x10-12 | |
| Naruntataccen Gauke Pauka | 3x10-12 | |
| Takamaimai masu kwance a ƙananan sandar | 4x15-20 | |
| Talata | ||
| Yana ɗaga ƙafafun madaidaiciya zuwa kan gicciye | 3x15 | © Makatserchyk - stock.adobe.com |
| "Shafa" | 3x8-10 | |
| Alternate rataye kafa kiwata | 3x10-12 |  |
| Rataya gwiwa gwiwa | 3x10-12 | L Yakubu Lund - stock.adobe.com |
| Juma'a | ||
| Takamaimai masu kwance a ƙananan sandar | 4x12-15 | |
| Ideaukar pullauka mai yawa | 3x8-10 | |
| Asabar | ||
| Rataya kafa ya daga | 3x10 | © Makatserchyk - stock.adobe.com |
| Rataya gwiwa gwiwa | 3x10 | L Yakubu Lund - stock.adobe.com |
Yawan aiki a ranakun Litinin da Talata ya ninka na Juma'a da Asabar. Wannan ya zama dole don sauƙaƙe ƙwaƙwalwa da tsokoki daga aiki tuƙuru. Idan kuna iya yin motsa jiki masu wuya har sau huɗu a mako, babu wanda ya hana yin wannan, amma to za a biya mai da hankali sosai.
Shirin motsa jiki mai ƙarfi
Idan burinku shine haɓaka ƙarfi, shirin horo na ƙarfi zai taimake ku.
Darasi kamar plyometric ja-rubucen (ɗaga hannuwanku daga sandar da tafawa), jan hannu biyu, da jan-sama tare da ƙarin nauyi za su ƙarfafa ku sosai:
| Litinin | ||
| Hannu biyu masu fita | 5x6-8 | |
| Ideaƙƙarfan riƙewa tare da ƙarin nauyi | 3x8-10 | |
| Verseaura rikon jan ƙarfe tare da ƙarin nauyi | 3x8-10 | |
| Laraba | ||
| '' Jaridan Faransa da aka kwaikwayi akan ƙaramin mashaya | 4x8-12 | |
| Takamaimai masu kwance a ƙananan sandar | 4x15 | |
| "Shafa" | 3x10 | |
| Yana ɗaga ƙafafun madaidaiciya zuwa kan gicciye | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Juma'a | ||
| Hannu biyu masu fita | 5x6-8 | |
| Janyo tawul | 4x6-8 |  |
| Fitar-kayan Plyometric | 3x8-10 |  |
| A layi daya riko ja-rubucen da ƙarin nauyi | 3x8-10 | |
Gabaɗaya, yana da kyau a gudanar da motsa jiki uku a kowane mako, akan kowane ɗayan da kuke buƙatar yin aiki da gangan akan ƙarfi a cikin ɗan ƙaramin kewayon maimaitawa.
Tipsauki nasihun horo na mashaya
Idan kun yi horo bisa ga shirye-shiryen da ke sama, amma ba ku lura da canje-canje masu mahimmanci a cikin yanayin ku ba, kar ku karaya. Waɗannan ƙa'idodin za su taimaka maka ka kai ga iyawarka.
Nuances na fasaha
- Bi dabara. Lokacin yin jan hankali a kan sandar, mai da hankali kan jijiyoyin baya, kuma ba a kan makamai ba. Yi amfani da damtsen wuyan hannu don samun kyakkyawar ji game ƙanƙancewar da kuma shimfiɗa na lats. Gwada ƙoƙarin saukar da kafaɗunka ƙasa kaɗan, saboda haka ka "saki" trapezius da tsokoki na rhomboid, kuma baya zai sami ƙarin damuwa.
- Idan kamun ka shine mafi rauni mahada a cikin sarkar ka, ka mai da hankali sosai ga sandar rataye. Zaka iya amfani da ƙarin nauyi ta hanyar rataya bututun ƙarfe ko diski a kan sarkar zuwa bel ɗinka. Wani zaɓi shine amfani da tawul. Rataya a kanta daidai yana haɓaka ƙarfin gaban goshin gabbai. Hakanan zaka iya kunsa tawul a kan sandar don fadada don ƙarfafa hannayenka da haɓaka ƙarfin yatsa. Ana ba da shawarar yin amfani da alli, saboda zai zama da sauƙi sosai don riƙe sandar kwance, kuma da wuya rikon ya bar ka ƙasa.
- Kashe ƙarfin inertia.Kada ku yaudari kanku - kowane wakilin ya kamata a yi shi ta hanyar sarrafawa. Dukansu yakamata su kasance "masu tsabta", kada kuyi wurgi da jikinku duka don ɗaga kanku. Babu ma'ana. Zai fi kyau a yi karancin reps, amma daidaitaccen fasaha, fa'idodin za su fi yawa.
- Oƙarin kiyaye tsaka-tsakin motsa jiki. Wannan zai sauƙaƙa amfani da haɗin neuromuscular da mai da hankali kan miƙawa da haɗuwa da tsokoki. Wannan ya shafi dukkan motsa jiki masu nauyi. Koyaya, wannan baya nufin mafi sauri shine mafi kyau.
- Idan har yanzu kai dan fara ne kuma shirin horon da muka nuna muna da wahala a gare ka, ka kula da yin atisayen karin taimako. Yin motsa jiki a baya a kan bulo a dakin motsa jiki zai taimaka muku samun ƙarfi da sauƙaƙe-sauye-sauye. Wani zaɓi shine amfani da taimakon abokin tarayya. Bar shi ya ɗan duƙe ka kaɗan yayin jan-kunnen, don haka saukaka aikin. Bayan wani lokaci, a hankali za ku iya jan kanku sama. Hanya na uku shine yin jan-kafa da bai cika ba. Bayan lokaci, zaku shiga cikin ilimin kimiyyar kere-kere na motsi kuma kuna iya shawo kan matattun wurare kuma kuyi jigilar abubuwa zuwa cikakken amplitude. Zaɓuɓɓuka na ƙarshe shine cirewa a cikin gravitron. Wannan babban inji ne wanda ke taimaka muku ja sama ta amfani da ma'aunin ma'auni wanda za'a iya daidaita shi yayin da ƙarfin ku yake ƙaruwa.
- Kalli irin abincin da kake ci. Bai isa ga tsokoki don motsa girma ta hanyar ƙarfin horo ba; suna buƙatar albarkatu don dawowa da hauhawar jini mai zuwa. Sabili da haka, kuna buƙatar rarar adadin kuzari, isasshen furotin (kimanin 2 g cikin kilogiram na nauyin jiki) da kuma ƙwayoyin carbohydrates masu haɗari (daga 4 g cikin kilogiram).
Tsarin horo na lafiya
- Yi hankali lokacin yin kwalliya. Yawancin 'yan wasa ba su da sassauci don yin wannan aikin yadda ya kamata, wanda ke haifar da haɗin gwiwa da jijiyoyin kafaɗa su wahala. Kusan kusan labarin iri ɗaya yana haɗuwa da wasu atisaye iri biyu: ƙwanƙwasa barbell ta bayan kai da kuma kashewar ƙofar tsaye a bayan kai.
- Idan kun ji rashin jin daɗi yayin yin kowane motsa jiki, ku bar shi. Zai fi kyau maye gurbin wannan abun da abin da yafi dadi, amma tare da kaya a kan irin kungiyoyin tsoka.
- Ka tuna yin dumi dumi sosai kafin horo. Paurawa, ja-kira, rataye kafa yana ɗauke da kusan kowace tsoka, don haka ɗumi ya zama mai dacewa. Hankali a dunkule hannaye da abin juyawa don rage haɗarin rauni. Auki lanƙwasa da yawa na lanƙwasa gaba don shimfiɗa ƙananan bayanka yadda ya kamata. Kar a ji tsoron kashe mintuna 10-15 don dumama - tsokoki, haɗin gwiwa da jijiyoyinku za su gode muku saboda wannan.
Kuma a ƙarshe, wata mahimmanci mafi mahimmanci: yanke shawara akan ƙimar yawan horo. Bai kamata ku horar da kowace rana ba, kuna kawo jiki ga gajiya da gajiya. Wannan yana cike da rauni ba kawai tare da horo ba, amma har ma da raunin da ya faru. Zaman 3-4 a kowane mako zai isa don cimma kowane burin wasa.
