A wasu lokuta, ba shi da ma'ana ga ɗan wasa ya yi ƙoƙari sosai kuma ya wahalar da tsarin horo. Idan saitin ƙwayar tsoka ya tabbata, ya isa sosai don amfani da ɗimbin ɗimbin motsa jiki yayin horo. Wani lokaci ma wannan ma gwargwado ne mai mahimmanci. Misali, idan mutum bashi da isasshen lokaci don kammala aikin motsa jiki mai ƙarfi, tsarin horo na asali zai rage tsawon lokacin.
Lokaci yana raguwa ta hanyar kawar da keɓantattun motsi: kawai waɗanda ke na asali ne suka rage - kawai abin da ake buƙata don haɓakar tsoka. A lokaci guda, ɗan wasa ba ya yin atisayen 5-6 fiye da kowane motsa jiki, yana ƙirƙirar iyakar abubuwan da ake buƙata don haɓakar tsoka, amma ciyar da mafi ƙarancin lokaci da albarkatu akan wannan.
A yau zamu kalli menene tsarin horo na asali don samun karfin tsoka kuma menene manyan fa'idodi da rashin amfani.
Dalilin shirin asali
Tsarin na asali ya dace da ƙungiyoyi daban-daban na waɗanda ake horarwa:
- Ga gogaggun 'yan wasa, ƙarƙashin ka'idar bikin kaya ko hutawa daga horo mai wahala.
- Ga 'yan wasa masu farawa - tushe yana koyar da yadda ake kwangilar tsokoki yadda yakamata kuma a hankali a kafa tushe mai ƙarfi.
- Ectomorphs da mesomorphs waɗanda suke so su sami ƙwayar tsoka mai inganci.
- 'Yan matan da ke matukar sha'awar wasannin ƙarfe kuma ba su da cikakken koyon sauraron jikinsu.
- 'Yan wasan da suka dace da motsa jiki abin sha'awa ne, amma ba salon rayuwa ko sana'a ba.
Fa'idodi na shirin asali
Babban fa'idodi na irin wannan horo:
- Yin motsi mai nauyi mai yawa yana haifar da ci gaban manya da ƙananan ƙungiyoyin tsoka da haɓaka alamun ƙarfi.
- Ajiye lokaci Ba ku ɓatar da lokaci mai yawa akan motsa jiki keɓance, an rage tsawon lokacin motsa jiki da sau 1.5-2.
- Kusan cikakkiyar garantin cewa ba za ku cika wahala ba. Sau da yawa, 'yan wasa masu ƙwarewa suna ƙara keɓancewa da yawa ga shirin ban da tushe, sakamakon haka, tsokoki suna samun damuwa mai yawa, ba su da lokacin murmurewa kuma ba sa girma.
Rashin dacewar shirin
Koyaya, tsarin koyar da nauyin nauyi ba tare da cutarwa ba:
- Yawancin motsa jiki na yau da kullun suna da rauni. Misali, matattarar benci na iya cutar da wuyan hannunka, gwiwar hannu, da kafaɗu, kuma kumburin barbell na iya cutar da gwiwoyinku ko baya.
- Wasu 'yan wasa suna da damar yin hawan jini na ciki. Yawan aiwatar da tushe zai kara munana shi. Sakamakon haka, kugu mai fadi da haɗarin cizon mara. Amma wannan yana iya aiki tare da nauyi masu nauyi (alal misali, mutuwa daga 200 kg).
- Sashin ilimin halin dan Adam. Yana da wuya daga rana zuwa rana saita kai tsaye don yin aiki tuƙuru a cikin atisayen haɗin gwiwa da yawa: ga yawancin 'yan wasa da' yan wasa mata yana da sauƙin warewa - ba sa ɗorawa tsarin juyayi da yawa sosai.
Nasihu don tattara bayanai
Bayan 'yan shawarwari masu kwarewa:
- Lokacin yin motsa jiki na motsa jiki, sanya fifikon hutu da dawowa. Babu ma'ana a horar da kowace rana - tsokoki da kayan haɗin haɗi ba a shirye suke kawai da wannan ba, da sannu komai zai ƙare da rauni ko wahala. Mafi kyawun zaɓi don irin wannan hadadden shine sau uku a mako.
- Kada a sanya squats da matattu a rana ɗaya. Wannan nauyi ne mai yawa a kan ƙananan baya da masu haɓakawa na kashin baya.
- Auki kwana ɗaya ko biyu na cikakken hutawa kafin da bayan horar da ƙungiyar tsoka mai fifiko. Wannan zai sauƙaƙe saurin warkewa da haɓaka.
- Lokacin hutawa tsakanin saiti. Yi ƙoƙarin hutawa ba fiye da minti 1.5-2 ba, a cikin squats da matattu na wannan lokaci ana iya ƙara zuwa minti 3-4.
- Mayar da hankali kan dabarun motsa jiki da rawanin jijiyoyin tsoka, ba nauyi ba. Ba tare da fasaha ba, nauyi ba komai bane. Amma a lokaci guda, yi ƙoƙari don haɓaka ƙa'idodin ƙarfin ƙarfinku a tsare.
- Yi wasan motsa jiki don dacewa da tsarinka. Misali, idan Asabar ce ranakun hutu, wanda a kan sa zaka iya dogon bacci kuma ka ci abinci mai yawa, sabili da haka ka warke sosai, to ya fi kyau sanya aikin motsa jiki mafi wahala a ranar Asabar.
- Kar ka manta don inganta kayan aikin ku. Horarwa mai ɗorewa koyaushe yana haifar da rauni. Idan ka ji cewa ka daina girma da samun ƙarfi, yi gyara ga tsarin horo. Horar da mako guda a cikin yanayi mai wahala, wani a cikin yanayin haske, rage nauyin aiki da 30-40%, ƙara yawan maimaitawa kuma ba kai ga gazawa ba. Wannan zai ba tsokoki, haɗin gwiwa da jijiyoyin jiki hutu daga nauyi masu nauyi, wanda zai haifar da babban ci gaba a gaba.
Tsarin asali ga maza
Tsarin horo na asali ga maza ya haɗa da atisayen haɗin gwiwa masu yawa waɗanda aka yi a tsakiyar maimaitawa (6 zuwa 12). Wannan tsarin zai haifar da matsin lamba na tsoka.
Rabuwa na kwana uku yayi kama da wannan:
| Litinin (kirji + triceps + deltas) | ||
| Bench latsa | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips tare da ƙarin nauyi | 3x10-12 |  |
| Bench latsa tare da kunkuntar riko | 4x10 |  |
| Arnold latsa | 4x10-12 |  |
| Wide riko barbell janye | 4x12 |  © Makatserchyk - stock.adobe.com |
| Laraba (dawo + biceps) | ||
| Deadlift na gargajiya | 4x12,10,8,6 |  |
| Ideaƙƙarfan riƙewa tare da ƙarin nauyi | 4x10-12 |  |
| Ja sandar zuwa bel | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kunkuntar Riga Rage Riko | 3x10 |  © Makatserchyk - stock.adobe.com |
| Tsaye barbell curls | 4x10 |  © Makatserchyk - stock.adobe.com |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12 |  |
| Juma'a (kafafu) | ||
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa a cikin na'urar kwaikwayo | 3x10 |  |
| Barbell huhu | 3x10 |  © Makatserchyk - stock.adobe.com |
| Romania Dumbbell Deadlift | 4x10 |  |
| Tsayayyar Calan Maraƙin | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Rataya kafa yana ɗaga kan sandar kwance | 3x10-12 |  |
Don haka, a cikin kwana uku zakuyi aiki da ƙungiyoyin tsoka duka. Aikin motsa jiki gajere ne (bai fi awanni 1-1.5 ba), amma mai tsanani. Muna ƙoƙarin yin aiki tare da ma'aunin nauyi da hutawa kaɗan tsakanin saiti. Idan wani ya ga wannan adadin aikin bai isa ba, sai a kara masa motsa jiki kowane daya. Koyaya, ka tuna cewa burin mu shine mu sami ci gaba sosai yadda ya kamata ba tare da kashe mu koyaushe a horo ba.
Asali shirin yan mata
Tsarin horo na asali na mata ya ƙunshi motsa jiki waɗanda aka yi a cikin maimaita maimaitawa 10 zuwa 15. Tare da wannan yanayin, ba za ku yi nauyi da haɗin gwiwa da jijiyoyi ba kuma da sauri sautin tsokoki.
Raba kansa da kansa na kwana uku yayi kama da wannan:
| Litinin (kirji + triceps + deltas) | ||
| Dumbbell benci latsa | 4x10 |  |
| Zaunar da kirji latsawa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench latsa tare da kunkuntar riko | 4x10 | |
| Zama Dumbbell Latsa | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12 | © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 3x12-15 |  |
| Laraba (dawo + biceps) | ||
| Layin riko mai girma na toshe sama zuwa kirji | 4x10 |  © Makatserchyk - stock.adobe.com |
| Jere daya dumbbell zuwa bel | 4x10 |  |
| Kunkuntar Riga Rage Riko | 3x10 | © Makatserchyk - stock.adobe.com |
| Kwance kwance a kan toshe | 3x10 |  Tankist276 - stock.adobe.com |
| Tsayayye dumbbell curls | 3x10 |  |
| Komawa crunches a benci | 3x10-12 |  |
| Juma'a (kafafu) | ||
| Bellungiyoyin bellungiyar Barbell | 4x10-12 | Ital Vitaly Sova - stock.adobe.com |
| Masu fashin kwamfuta | 3x10-12 |  Unta mountaira - stock.adobe.com |
| Dumbbell Madaidaiciya Kafa Deadlift | 4x10-12 | |
| Hannun Smith | 3x10 |  N Alen Ajan - stock.adobe.com |
| Glute gada tare da barbell ko inji | 4x10-12 |  Production Production na ANR - stock.adobe.com |
| Tsayayyar Calan Maraƙin | 4x15 | © Makatserchyk - stock.adobe.com |
Arfafawa a cikin wannan rarrabuwa ya kamata ya kasance a kan quadriceps, hamst da gindi - waɗancan yankunan da yawancin 'yan mata ke ɗaukar "matsala". Zai fi kyau a fitar da sauran kungiyoyin tsoka a cikin yanayi mai sauki don kar a cika mahaɗan da jijiyoyin kuma a mai da hankali ga duk wata damuwa ta horo a kan ƙungiyar tsoka da ake nufi, to ci gaban da ke ciki zai zama babba.
Shirye-shiryen asali don masu farawa
Masu farawa ya kamata a hankali su sami ƙarfi a cikin aikin horo. Farawa mafi kyau ga fewan watannin farko shine tsarin horo na cikakken fulldadi inda kuke aiki da dukkan jikinku kowane motsa jiki. Wannan zai haifar da dausayi mai kyau don ƙarin ƙarfin horo: koya dabaru daidai, sami ƙarfin tsoka na farko, ya zama mai ƙarfi da shirya haɗin gwiwa da jijiyoyi don aiki mai tsanani. Motsa jiki uku a sati zasu isa.
Saboda gaskiyar cewa masu farawa suna da ƙananan nauyi, tsokoki zasu sami lokacin dawowa, koda aiki sau uku a mako. Wajibi ne a canza zuwa raba lokacin da nauyin aiki ya karu sosai kuma kuna jin cewa ba za ku iya murmurewa yadda ya kamata ba.
Hadadden ya ƙunshi motsa jiki guda biyu waɗanda dole ne a canza su. Misali, a satin farko a ranar Litinin kayi na farko, a ranar Laraba - na biyu, a ranar Juma'a - a karo na farko, kuma a Litinin din mako mai zuwa - sake motsa jiki karo na biyu, da sauransu.
| Darasi 1 | ||
| Bench latsa | 4x10 | |
| Dips a kan sandunan da ba daidai ba | 3x10-12 | |
| Ideaukar pullauka mai yawa | 4x10-12 | |
| Jere daya dumbbell zuwa bel | 4x10 | |
| Zama Dumbbell Latsa | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Kafa kafa | 4x10-12 | |
| Kwancen ƙafafun kwance a cikin na'urar kwaikwayo | 3x12 |  © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 3x12 | |
| Darasi 2 | ||
| Karkata Dumbbell Latsa | 4x10 | © Makatserchyk - stock.adobe.com |
| Bench latsa tare da kunkuntar riko | 4x10 | |
| Kunkuntar Riga Rage Riko | 3x10 | © Makatserchyk - stock.adobe.com |
| T-bar jere tare da kunkuntar layi daya riko | 3x10 |  |
| Wide riko barbell janye | 4x12 | © Makatserchyk - stock.adobe.com |
| Masu fashin kwamfuta | 4x10-12 | Unta mountaira - stock.adobe.com |
| Romania Dumbbell Deadlift | 4x10-12 | |
| Rataya kafa ya daga | 3x10-12 | |
Yi ƙoƙari don haɓaka alamun ƙarfi tare da kowane motsa jiki, amma ba ta wani fanni ba. Shirye-shiryen ba su haɗa da mutuƙar gargajiya da squats ba, saboda wannan yana da wuyar gaske kuma motsa jiki mai raɗaɗi da za a saka shi cikin shirin horo na asali don masu farawa. Da farko dai, kuna buƙatar ƙirƙirar murfin jijiyoyin jiki ta hanyar yin wasu, sauƙaƙan atisaye a baya da ƙafafu, kuma bayan haka ne za a fara nazarin dabarun matattu da tsugunawa tare da ƙananan nauyin aiki (zai fi dacewa ƙarƙashin jagorancin mai horarwa).
