Gidan motsa jiki yana ba da dama da yawa don cikakken aikin motsa jiki. Don yin aiki daga kusurwoyi mabambanta, an ƙirƙiri kayan aiki iri-iri, gami da toshe kayan lefe, waɗanda ke ba ku damar rage ko ƙara ɗaukar kaya a kowace hanya. Wannan shine bambancin mahimmanci tsakanin horo a dakin motsa jiki da horo tare da nauyinku. Kuna iya canza nauyin aiki a cikin motsawar ciki kamar yadda kuke so, don haka ya bambanta ƙarfin.
Shirin motsa jiki na motsa jiki a cikin dakin motsa jiki na iya zama mai banbanci sosai, amma mahimman ka'idoji iri ɗaya ne koyaushe:
- Motsa jiki bai kamata ya yi yawa ba.
- Kada su kasance masu nauyi ko yawaita nauyi.
- Ko da motsa jiki mafi inganci ba zai kawar maka da kitse mai ciki ba.
- Yana da mahimmanci a warke gaba ɗaya tsakanin motsa jiki.
Ka tuna da waɗannan mahimman abubuwan guda huɗu: za su sauƙaƙa rayuwarka yayin gina tsarin horonka.
Gym abs motsa jiki tukwici
A cikin wannan labarin, zamu gano sau nawa kuke buƙatar yin aiki da ɓacin rai a cikin gidan motsa jiki da wane shirin horo don bi. Bari mu fara da 'yan nasihu don taimaka muku shirya horon ku yadda ya kamata.
Yawan horo
Hanya mafi kyawun horo shine mafi mahimmancin yanayin aiki. Abs ƙananan ƙwayoyin tsoka ne, kuma ɗaukar hoto yana da sauƙi kamar kwasfa. Bada isasshen lokaci don hutawa da dawowa. Oneaya, iyakar cikakken motsa jiki biyu a kowane mako zai wadatar.
Hakanan an ba da izinin wani zaɓi - yi motsa jiki na ciki 1-2 a farkon motsa jiki azaman ɗumi ko kuma a ƙarshe azaman sanyi-ƙasa. Yawan adadin jijiyoyin jikin mutum suna wucewa ta cikin tsokar abdominis. Saboda tasirin dasu, jiki zaiyi dumi da sauri kuma zai kasance cikin shiri don tsananin damuwa. Lokacin horo a cikin wannan yanayin, babban abu shine kar a cika shi. Kada a taɓa yin nasara. Ka tuna cewa a cikin kwana ɗaya ko biyu kuna da ƙarin ƙarfin horo kuma za ku sake farawa tare da aikin motsa jiki.
Wani zaɓi shine yin saiti ɗaya akan latsawa tsakanin saiti don sauran ƙungiyoyin tsoka. Don haka, zaku iya yin wasu motsa jiki akan tsokar abdominis na 3-4.
Umeara da yawan maimaitawa
Don masu farawa, daga yawancin nau'ikan simulators na ɓoye a cikin dakin motsa jiki, idanunsu suna tafiya cikin daji. Ina so in yi aiki ga kowa. Amma bai kamata ba. Kada ku zaɓi motsa jiki fiye da biyar waɗanda suka fi dacewa a gare ku, kuma ku aiwatar da su a cikin bambancin ɗaya ko wani don kowane motsa jiki (ba kwa buƙatar yin komai a lokaci ɗaya, ku yi 2-3 a cikin motsa jiki ɗaya kuma ku sauya su tare da sauran). Idan kun ji cewa motsa jiki ya zama da sauƙi, canza shi zuwa wani don tilasta tsokoki suyi aiki a wani kusurwar daban, ko ƙara ɗaukar kaya. Sannan ci gaba ba zai daɗe a zuwa ba.
Abubuwan da ke faruwa na horarwar ab sun yi watsi da kusan dukkanin masu farawa. Ba su fahimci cewa abs tsoka ce kamar kowa ba. Ba zai iya cika kwangila ba kuma ya buɗe sau 50-100 a jere. Idan kun horar da ɓacin ranku a cikin wannan zangon wakilcin, to ba komai game da shi sai shi.
Mafi kyawun adadi na maimaitawa don latsa kusan 15... Idan kayi komai daidai, to bayan maimaitawa na goma sha biyar zaku sami nasara kuma zaku ji ƙonewa mai ƙarfi a yankin ciki.
Horar da ƙwayar tsoka
Karka cika shi da mantuwa. A kowane gidan motsa jiki, zaku ga 'yan mata ko samari suna yin lanƙwasa tare da dumbbells ko amfani da ƙananan toshi kowane motsa jiki. A mafi yawancin lokuta, suna da kugu mai faɗi tare da obliques masu hauhawar jini. Ba ya da kyan gani sosai.
Wajibi ne don horar da ƙwanƙwasa tsokoki na ciki, amma an tattara su sosai. Ka tuna cewa suna fuskantar tsananin damuwa lokacin tashin hankali ko matattu. Motsa jiki sau ɗaya a mako zai isa.
Zubar da jini zuwa ƙananan latsa
Kar a yarda da cewa kowane irin motsa jiki zai yi sihiri sosai. Babu keɓaɓɓun atisaye don wannan yankin tsoka. Kuna iya yin jayayya ku ce: me game da ɗaga ƙafafun rataye - ba ya aiki da ƙananan rauni? A'a Irin wannan kusurwar tana raba kayan da ke kanta ne kawai. Ya bayyana cewa ƙananan ɓangaren latsawa suna aikatawa, misali, 70% na aikin, kuma na sama - 30%.
"Asan biyu "ƙubi" magana ce kawai game da kaurin layin kitsen karkashin fata, kuma babu wani aikin motsa jiki wanda daga nan take suka fito. Don bushewa zuwa irin wannan jihar, watanni biyu zasu isa ga wani, kuma rabin shekara ga wani. Duk ya dogara da halayen jikin ku.
Bambanci
Horon ya kamata ya bambanta. Jiki da sauri yana daidaitawa zuwa maimaita aiki, saboda haka bambance-bambance shine mabuɗin yin wasan motsa jiki. Kada ka tsaya a kan abu ɗaya. Canza saitin atisayen, tsarinsu, nauyin karin nauyi, yawan saiti da kuma reps, lokacin hutawa tsakanin saiti, aiki kan ka'idar "hutawa", yin jinkirin reps mara kyau, manyan taurari da sauke abubuwa, da dai sauransu. Akwai hanyoyi da yawa don yin horo mafi m. Yi amfani da duk waɗannan fasahohin don kyakkyawan sakamako.
Kada a kwafa shirye-shiryen motsa jiki na motsa jiki daga kwararrun 'yan wasa ko daga labarai akan Intanet da mujallu. Masana suna da albarkatu marasa iyaka don dawowa, waɗanda samfuran mai son ba su samuwa.
Yi kawai waɗannan motsa jiki waɗanda zaku iya jin daɗin raguwa da kuma faɗaɗa na ƙungiyar tsoka da aka horar. Babu kowa sai kai da kanka zaiyi shirin horo mafi inganci. Amma koyon jin jikinka yana daukar lokaci da kwarewa.
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Jadawalin da lokacin karatun
Wajibi ne don ƙayyade daidai ranar wace ya kamata ku horar da raunin. Misali, idan kayi cikakken aikin motsa jiki a ranar Alhamis, kuma an shirya motsa jiki mai ƙarfi don Juma'a, babu abin da zai zo daga ciki. Bayan horar da latsa yadda yakamata, zaku ji irin wannan raunin da za ku manta da tushe a cikin couplean kwanaki masu zuwa. Zai fi kyau a ɗauki rana cikakkiyar hutawa daga wasanni, ko sanya motsa jiki mai sauƙi washegari, wanda ba za ku yi amfani da ɓacin ranku da yawa ba, misali, horar da ƙwayoyinku na ciki.
Akwai tatsuniya a tsakanin masu ginin jiki cewa yakamata a horar da ciwon mara da safe a cikin komai a ciki. An yi imani da rage kugu da inganta taimako. Don haka, shahararren maginin ginin Sergio Oliva ya horas da 'yan jaridu, wanda ya ci nasarar sau uku a gasar "Mista Olympia". Ya fara kowace safiya da gurasa dubu sannan kawai ya tafi karin kumallo. Idan aka kalli rashi, zaku iya yanke hukuncin cewa wannan hanyar ita ce kawai madaidaiciya.
Koyaya, 'yan wasa na wannan matakin suna da banbanci tare da kyawawan halittu, saboda haka bai kamata ku bi horo da ka'idojin abinci ba. Da wuya su yi muku aiki. Ba a tabbatar da tasirin dabarun horar da manema labarai a cikin komai ba. Duk fa'idar hakan tatsuniya ce.
Shirin horo a dakin motsa jiki na 'yan mata
An shawarci 'yan mata su bi tsarin da aka nuna a farkon labarin - don haɗa babban motsa jiki tare da motsa jiki mai sauƙi don' yan jarida. Ya zama cewa za a sami motsa jiki ab sau uku a kowane mako. Don sanya su a farkon ko a ƙarshen darasin - yanke shawara da kanka, yana mai da hankalin kan lafiyar ku.
| Lambar motsa jiki 1 | ||
| Karkacewa akan benci | 3x12-15 |  |
| Isingaga gwiwoyi zuwa gwiwar hannu yayin ratayewa | 3x10 |  |
| Lambar motsa jiki 2 | ||
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 |  |
| Shafin gefe | 20-40 sakan kowane gefe |  |
| Lambar motsa jiki 3 | ||
| Gudun a cikin kwance kwance | 30-60 sakan |  © logo3in1 - stock.adobe.com |
| Elbow plank | 30-60 sakan |  © Makatserchyk - stock.adobe.com |
Shirin horo a dakin motsa jiki na maza
Ya kamata maza su horar da ɓacin ransu ta hanya mafi ƙarfi. Motsa jiki mai wuya da yawa zai isa ga ci gaba. Yi aiki bayan ka bayan aiki bayanka, hannunka, kirji, ko kafadu. Bayan horar da ƙafafunku, kawai ba ku da isasshen ƙarfin wannan.
| Crunches a kan latsawa a ƙasa tare da ƙarin nauyi | 4x10 |  © fizkes - stock.adobe.com |
| Rataya kafa ya daga | 3x12-15 |  |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 | |
| Gudun a cikin kwance kwance | 30-60 sakan | © logo3in1 - stock.adobe.com |
| Plank tare da ƙarin nauyi | 30-60 sakan |  |
Ana nuna wani zaɓi a cikin hoton:
© zane-zane - stock.adobe.com
Anan, katakan da ke kan miƙa hannu da guiɓu a cikin motsa jiki na farko ana yin su ne na dakika 60, ɓangaren gefe a na uku - na sakan 30. Sauran motsa jiki ya kamata a yi su a cikin saiti 2-3 na maimaita 12-15.
Idan wannan tsarin ba shine ƙaunarku ba, tafi don motsa jiki na motsa jiki. Yawanci, an tsara motsa jiki na motsa jiki na motsa jiki don sanya tsokoki na cikin matsin lamba akan kusan kowane motsa jiki. Kowane ɗan wasa ko ɗan ƙarancin ɗan wasa na CrossFit yana alfahari da rashin ci gaban. Babban tambaya ita ce - shin zaka iya murmurewa ta hanyar horo da irin wannan tsarin?
Hakanan muna ba da shawarar kallon shirin motsa jiki na ciki a gida.
