Tsarin horo na ƙarfi

Kowane ɗayan masu motsa jiki yana da nashi dalilin da kuma nasa burin na dogon lokaci. Amma kusan dukkanin 'yan wasa sun yarda akan abu daya - sha'awar zama masu ƙarfi. Wannan shine abin da aka tsara shirin horar da ƙarfi. Yadda ake haɓaka ƙarfin tsoka yayin motsa jiki a cikin motsa jiki ko a gida, za mu gaya a cikin wannan labarin.

Fasali na ƙarfin horo

Babban mahimmin sanarwa don horo don haɓaka ƙarfin tsoka shine cewa babu daidaitaccen kai tsaye tsakanin ƙarfin tsoka da ƙarfin jiki.

A bayyane yake cewa idan kayi aiki bisa ga tsarin haɓaka na al'ada, ƙarfinka zai girma tare da ƙwayar tsoka. Koyaya, ba yawa ba idan aka kwatanta da shirin haɓaka ƙarfi. A lokaci guda, azuzuwan haɓaka ƙarfi za su ba da nauyin tsoka, amma ba kamar yadda yake a cikin ginin jiki ba. A takaice, abin da muka bunkasa shi ne abin da muke samu.

Abu na biyu mai mahimmanci shine babu ƙarfin gaba ɗaya - babu ƙarfin ƙungiyoyin tsoka na cikin gida. Menene ya biyo baya daga wannan?

1. Shin kuna buƙatar gano a gaba me yasa kuke son samun ƙarfi? Me za ku yi idan kun sami ƙarfi? Dangane da kimiyyar kere-kere na motsi, nan da nan zaku fahimci wane rukuni na tsoka kuke buƙatar haɓaka da farko. Dangane da haka, girmamawa a cikin shirin ku zai kasance akan su.
2. Bayyanar karfin iko gwargwadon iko ya dogara da yadda ka kware da dabarun motsi wanda kake son nuna matukar kokarin. Wani bayyanannen hoto na motsi wanda zakuyi yakamata ya zama a cikin kanku. Ba lallai bane kuyi tunanin ainihin yadda zakuyi shi. Dole ne kwakwalwa ta aika sigina zuwa ga tsokoki, misali, jerk. Kuma dole ne jiki yayi wannan motsi. A lokaci guda, kada ya kasance akwai tunani a cikin kaina, kamar: Shin na kamu sosai? Shin na sake rarraba nauyin zuwa ƙafa duka? Shin zan sanya hannayena a kan kaina ko a baya na? Kada a sami tunani a cikin kai kwata-kwata. Jiki da kansa dole ne ya sami cikakken algorithm a sarari.

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Cire hanyoyin rarrafe tsakanin jijiyoyi

Don yin iyakar ƙoƙari a kowane motsi, ba ƙungiyar tsoka ɗaya za ta yi aiki ba, amma ɗayan jerin - wasu tsokoki ya kamata ya daidaita matsayin haɗin gwiwa, wasu kuma su yi ɓangaren farko na yanayin, wasu kuma su "karɓi himma" daga na ƙarshen a wani sashe na amplitude. A lokaci guda, kada a sami raƙuman haɗi a cikin layin tsoka duka.

Bari mu kalli misalin gidan buga benci kwance (daga sigar dagawa): kafafu da gindi suna daidaita matsayin ƙashin ƙugu, masu yin amfani da kashin baya suna haifar da hyperlordosis, wanda ke tarwatsa kirjin zuwa sama. Wannan yana rage yanayin haɓakar. A kan dagawa, sandar tana nan akan gaban dutsen da triceps. Yayinda aka saukar da sandar, nauyin ya yawaita rarraba akan tsokokin pectoral. Bayan sandar ta taɓa kirji, yana da mahimmanci a lokaci guda a kunna triceps, pectoral da na baya, kuma don haka latissimus dorsi ya taimaki wannan duka "ƙungiyar". Bugu da ƙari, a lokacin karya sandar daga kirji, diddige ya kamata ya bugu a ƙasa, yana canja kuzarin kuzari zuwa ga dukkan tsokoki da aka lissafa na ɗamarar kafaɗa ta sama. Akwai halin da ake ciki wanda rashin cigaban delta na baya da kuma rashin iya kunna shi zai rage sakamakon motsa jiki na ƙarshe ƙwarai.

Don bayyanawar iyakar ƙarfin iko, motsin jijiyar da kwakwalwa ta aika zuwa ga tsokoki yana da mahimmanci.

Yawan wannan motsawar koyaushe iri ɗaya ne, amma yawan ƙwayoyin tsoka da aka tara ba haka bane. Kyakkyawan haɗin neuromuscular ɗinka, yawancin unitsungiyoyin motsa jiki a cikin tsoka zasu shiga lokaci ɗaya. Dangane da haka, ɓangaren horo na motsa jiki wanda zai baka damar amfani da tsokoki tare da ƙananan nauyi shima zai zo cikin sauki.

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Macro sake zagayowar ƙarfin horo

Idan muka taƙaita abin da ke sama, za mu lura cewa macrocycle don ci gaban ƙarfi ya kamata ya haɗa da wannan horo:

• akan ci gaban sadarwar neuromuscular. Anan zaku iya amfani da horarwar ƙwayoyin ƙwayoyin ƙwayoyin cuta (OMF) bisa ga V.N. Seluyanov (duba ƙasa don ƙarin bayani);
• akan ci gaban fasahohin motsi tare da ci gaban sassa daban-daban na fadada;
• akan ci gaban glycolytic ko ƙwayoyin tsoka masu sauri ta amfani da 80% na matsakaicin nauyi;
• "Backroom" - darussan da nufin kawar da waɗannan "hanyoyin haɗi masu rauni".

Lokacin horo ƙarfin tsoka, yi ƙoƙari ku guji yawan haɗuwa da acid: yawan maimaitawa da hanyoyin da ke cikin tsarin hawan keke ya kamata ya zama ƙasa ƙwarai idan aka kwatanta da horo da nufin samun ƙarfin tsoka.

Wannan saboda yawan reps da muke yi, ana samun ƙarin ions hydrogen a cikin tsokokinmu sakamakon anaerobic glycolysis. Wadannan ion din suna kara acidity a cikin kwayar tsoka kuma, idan aka samu wadatattun abubuwa, saukaka hanyoyin samun kwayar cutar ta anabolic zuwa kwayar halitta. Excessari, suna haifar da yawan catabolism.

A yayin aiwatar da karfi, muna fuskantar kalubale biyu. Da fari dai, don rage catabolism daga horo na yanzu, kuma abu na biyu, saboda ci gaban mitochondria a cikin tsokoki, don ƙara juriya ga acidification. Gaskiyar ita ce mitochondria waɗanda ke da ikon ɗaukar ions hydrogen.

Gym ƙarfin horo shirin

Tunda manufofin da manufofin sun bambanta ga kowa, kuma ƙarar labarin ta iyakance, zamuyi la'akari da yadda aka gina shirin horo na motsa jiki a cikin dakin motsa jiki ta amfani da matattarar benci a matsayin misali, azaman motsa jiki mafi gani da yadu.

Bayani:

* Yin aiki da GMV yana nufin cewa kuna amfani da nauyin da ya kai kusan 70-80% na sakewarku. Matsakaicin adadin maimaitawa a cikin tsarin shine 10, yawan adadin hanyoyin zuwa mashaya 10 ko fiye, a matsayin ɓangare na ci gaban horo na GMV. Huta tsakanin saiti tsakanin minti 1-3 ne, mafi kyau minti 1.5. Aikinku shine ƙirƙirar ɗan ƙaramin acid na cikin gida. A tsakanin saiti, yana da kyau a yi aiki mai tsauri don kawar da ions hydrogen a cikin ƙwayar tsoka.

**Ko da ƙananan nauyi za a iya amfani da su a nan - 40-50% na sake-iyakar. Ci gaban tsokoki a cikin wannan yanayin kamar haka:

• 30 s - kusanci
• 30 s - hutawa
• 30 s - kusanci
• 30 s - hutawa
• 30 s - kusanci
• 30 s - hutawa

Wannan kashi daya ne. Ana gabatar da tsarin ne cikin hanzari sosai; ya kamata a guji shakatawar tsoka a matattun wurare na motsi. Huta tsakanin sassan shine mintina 15. A wannan lokacin, zaku iya yin squats tare da barbell a cikin hanya ɗaya.

***Tsarin makirci zai kasance daidai kamar yadda aka gabatar a sama, tare da banbancin da kawai zaku iya yin aikin buga benci tare da kunkuntar riko, bi da bi, ƙungiyar tsoka da kuke so za ta zama tsoka mai yanke kafaɗa.

Horar da strengtharfin gida

Amma ga ci gaban ƙarfi yayin aiki tare da nauyinku, akwai shugabanci na daban - calisthenics. Wannan tsarin motsa jiki ne wanda akayi da farko tare da nauyin jikinku. Yana kan aiki tare da nauyin ɗan wasa cewa tsarin horar da ƙarfi na gida yana dogara ne. Baya ga gaskiyar cewa atisayen da aka haɗa a cikin shirin baya buƙatar kayan wasanni na musamman, yana da wasu abubuwan fa'idodi da dama.

Yi la'akari da maki mai kyau da mara kyau:

• ikon horarwa ko'ina da kowane lokaci, baku buƙatar gidan motsa jiki;
• buƙatar ko da yaushe shiga cikin ƙungiyoyin tsoka da yawa a lokaci ɗaya, wanda ke haifar da mafi girman maganin biochemical;
• babu wata hanyar da za a debi nauyin nauyi;
• opportunitiesananan dama don aiki da ƙananan ƙungiyoyin tsoka a keɓe.

Lokacin aiki a kan ƙarfi, dole ne koyaushe mu ƙara ɗaukar kaya. Yayin motsa jiki da nauyin jikinmu, muna da hanyoyi biyu don tabbatar da hakan:

1. na farko shi ne yin motsa jiki a hankali;
2. na biyu shine yin ƙarin maimaitarwa a cikin aikin ko yin ƙarin jerin.

An ƙaddamar da aikin aikin fasaha. Idan shirin ku ya kunshi jan hankali da turawa, za kuyi ta jan hankali da kuma motsa jiki kowane motsa jiki, ta yadda zaku inganta fasahar ku.

Matsalar "faduwa-waje" ita ma an warware ta nan da kanta. Yayin motsa jiki, ƙungiyar tsoka mai ɓarkewa ta wata hanya za ta haɓaka ƙarfinta zuwa matakin da ake buƙata.

Kuma wani babban ƙari shine cewa bai kamata kuyi tunani game da SMOA da OMV ba. Kuna sauƙaƙe tsakanin motsa jiki "a hankali" da "sauri", ma'ana, tare da motsa jiki mai fashewa da kuma a hankali.

A aikace, tsarin horo na nauyin jiki zai yi kama da wannan:

Lokacin da ka mallaki lambobi na 60 ko sama da turawa, 20 ko sama da ja da kuma 100 ko sama da haka a cikin hanya daya, zaka iya ci gaba da koyon karin hadaddun darussan, kamar fita da hannu biyu, turawa-kai a gaban hannu a kasa, dagawa tare da juyawa.

Kalli bidiyon: AN BAIWA SOJOJIN SAMA HORO NA MUSAMMAN DOMIN TINKARAR MAYAKAN BOKO HARAM (Mayu 2025).