Ayyukan jimrewa sune ginshiƙan kowane horo na wasanni, domin in ba tare da su cikakken horo ba zai yiwu ba. Rashin jimiri na jiki zai hana ka samun karfin tsoka, yin atisaye mai ƙarfi a cikin dakin motsa jiki, haɓaka ayyukan jiki, yin tafiya mai nisa a cikin lokaci karɓa, yin wasan kare kai, da sauransu. Sabili da haka, dole ne kowane ɗan wasa ya haɓaka wannan ƙirar, ba za a taɓa samun jimiri da yawa ba.
Me ake nufi da jimiri?
Ma'anar jimrewa tana da fuskoki da yawa kuma ya zama dole a samar da ita ta hanyoyi da yawa a lokaci guda.
- Akwai ƙarfin jimrewa - hanyar da tsokoki suke shawo kan bakin ciki yayin horon ƙarfi. Ya dogara da yawan maimaitawa da za mu iya yi a cikin motsa jiki tare da nauyi.
- Ga 'yan wasa, mai nuna alama kamar saurin jimrewa yana da mahimmanci - yaya tsokoki a shirye suke don kula da saurin motsa jiki ta hanyar daidaitawa ga ciwan ciki, misali, yayin gudu ko iyo.
- Tambayar yin numfashi daidai ma mahimmanci ne. Idan ba za ku iya sarrafa ƙarfin numfashin ku ba yayin wasanni kuma ku ci gajiyar numfashi, ba za ku iya yin cikakken motsa jiki ba. Ya kamata mu nemi hanyoyin magance wannan matsalar.
A cikin labarinmu, za mu gaya muku irin ayyukan da kuke buƙatar yin don haɓaka ƙarfin hali, ko za ku iya haɓaka wannan alamar a gida da kuma irin sakamakon da za a iya samu a cikin watan horo mai wahala.
Hanyoyin inganta juriya
Lokacin magana game da saurin saurin jimrewa, mutane galibi suna danganta wannan batun tare da horo na zuciya. Tabbas, ba tare da zuciya ba, haƙurin gaske ba zai yiwu a cimma ba. Abu mafi mahimmanci anan shine tsananin nauyin cardio. Zamu bar ƙananan ƙarfi ga waɗanda suke so su rasa nauyi ko inganta sauƙi. Tafiya da ƙugu a kan na'urar motsa jiki ko stepper, da wuya ku zama da ɗan haƙuri da ɗan haƙuri.
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Amfani da iyakar lodi
Da zarar kun yi amfani da kima ko matsakaicin nauyi yayin aiki na dogon lokaci, gwargwadon ƙarfin juriya ku zama. Bari muyi bayani: kun sanya wata maƙasudin ma kanku - don tafiyar kilomita 10 cikin mintina 30. Amma ainihin lafiyar jikin ku shine zaku iya ƙware da irin wannan tazarar a cikin mintuna 50 kawai. Sabili da haka, zamu fara horo kamar haka: muna gudanar da mintina 30 tare da kusan iyakar ƙoƙari. Muna gudu 5, sannan 6, sannan kilomita 7 ... Bayan wani lokaci, ba zaku ma lura da yadda za ku iya tafiyar da kilomita 10 cikin minti 30 ba cikin sauƙi.
Daidaita tsokoki don ci gaba, ƙoƙari mai ƙarfi shine mabuɗin don haɓaka saurin jimrewa.
Hakanan akwai wasu motsa jiki na jiki don saurin jimrewa. Aikin su shine suyi ɗan ƙaramin aiki, amma sanya ƙarin ƙoƙari. Jin daɗin amfani da kowane kayan aiki don wannan wanda ke haifar da ƙarin juriya: nauyi, sandunan roba, nauyin nauyi, da dai sauransu.
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Tsarin motsa jiki na motsa jiki
Tare da ƙarfin jimrewa, abubuwa sun ɗan bambanta. Anan muna buƙatar amfani da tsarin motsa jiki na motsa jiki wanda ke buƙatar jimiri. Wato, gyara koyaushe da sanya kayan a cikin lokaci. Ka'idar tonnage, wanda masu ɗaukar nauyi suka yi amfani da shi cikin nasara, ya dace da wannan.
Misali, bari a ce kuna son yin wakoki 15 na matattarar benci tare da sandar kilogiram 100. Ya zama cewa a cikin hanya ɗaya kana buƙatar ɗaga kg 1,500 (tan 1.5) gaba ɗaya. Daga wannan zamu ci gaba. Ana iya daukar tan a hanya daya ta hanyoyi daban-daban: don girgiza sau 50 sau 30, sau 75 sau 20, sau 125 sau 12.
Idan kunyi horo don cimma duk waɗannan ƙananan burin, to asalin asalin zai kasance a sauƙaƙe sauƙi. Irin wannan bambancin aikin yana horar da dukkanin rukunin ƙwayoyin tsoka, saboda abin da alamun ƙarfi da ƙarfin ƙarfi suke ƙaruwa.
Amfanin motsa jiki
Toari da haɓaka ƙarfi da saurin jimrewa, kuna kuma yin aiki mai tsanani na anaerobic. Wannan yana haifar da riba a cikin ƙwayar tsoka da ƙarfi. Hakanan taimako yana inganta, tunda aiki a cikin babban kewayon maimaitawa yana haifar da tasirin yin famfo mai ƙarfi, ba tare da abin da mai kyau cikawa da jijiyoyin jini ba zai yiwu ba.
Kari akan haka, ana iya jagorantar horon jimiri ba tare da saita burin duniya ba. Babu wanda zai hana ku ƙoƙari don samun hanzari da ƙarfi idan burin ku shine ku rage nauyi kafin lokacin rairayin bakin teku. Kuma zai yi aiki sosai.
Contraindications
Tunda irin wannan salon horon ba zai yiwu ba tare da iyakantattun abubuwa da yawa ba, irin waɗannan dabarun ana hana su ga mutanen da ke fama da cututtukan jijiyoyin zuciya.
Yin aiki da ƙarfi yana ƙaruwa da hauhawar jini sosai. Ga 'yan wasa da ke fama da hauhawar jini da hauhawar jini, wannan na iya zama haɗari.
Cardioarancin zuciya mai ƙarfi kuma ba zai zama da amfani ba, yana da kyau a maye gurbin tseren gudu tare da gudanar da annashuwa. Dole ne a lura da wannan batun idan ba kwa son cutar da lafiyarku.
Idan kuna haɓaka ƙarfin juriya a cikin motsa jiki kamar su barbell squat ko matattu, tabbatar da bin madaidaiciyar dabarar motsa jiki da numfashi. Sakamakon na iya zama taro: farawa daga tsananin ƙarfi mai ƙarfi a kan kashin baya, wanda babu makawa, da sannu ko ba jima, zai haifar da rauni, kuma ya ƙare tare da ƙara matsa lamba na intraocular, wanda kuma zai iya zama mahimmanci ga wasu 'yan wasa.
Ka tuna yadda ka ji bayan yin barbara squats da nauyin 75% na mafi girman lokaci ɗaya sau 15. Yanzu kuyi tunanin yadda wannan zai iya shafar lafiyar ɗan wasan da bai shirya ba. Saboda wannan dalili, aiki akan ci gaban ƙarfin juriya ya kamata ya zama na zagaye, bayan haka kuma dole ne a sami wani lokaci na horo mai sauƙi don dawo da dukkanin tsarin jiki gaba ɗaya. Ba tare da ƙwararren mai horar da kai ba, mutane ƙalilan ne ke cin nasarar gina tsarin horo daidai yadda ya kamata don cimma ayyukan da aka ba su kuma ba za su cutar da kansu ba.
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Mafi kyawun motsa jiki
Ayyukan da aka ba da shawarar don horon jimrewa za a iya rarraba su cikin yanayi zuwa ƙungiyoyi uku, kowane ɗayanmu za mu yi la'akari da shi daban.
Endurancearfin ƙarfin jimrewa
Domin haɓaka ƙarfin ƙarfin jiki gaba ɗaya, kuna buƙatar gina tsarin aikinku gaba ɗaya game da motsa jiki na asali, kamar:
- benci latsa kwance da tsaye;
- squats;
- matattu (na gargajiya da sumo);
- jawo-kan sandar kwance;
- iri daban-daban na turawa.
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Tabbas, aikin yakamata ya zama mai tsanani, kuma lokacin da mai tsere da aka ɗorawa nauyi yakamata yayi tsawo. Lokacin aiki tare da ƙananan nauyi, zai iya ɗaukar minti 3. Huta tsakanin saiti ya kasance har sai an sami cikakken numfashi.
Darasi na Jimrewar Sauri
Baya ga sanannun motsa jiki na motsa jiki (gudu, iyo, keke, tsalle igiya, da dai sauransu), muna ba da shawarar haɗawa da wasu darussan daga wannan jerin a cikin kayan ajiyar ku:
- kwale-kwale a cikin na'urar kwaikwayo;
- hawa igiya, aiki tare da igiyoyi a kwance kwance;
- turawa da jan dutsen;
- tsalle squats da akwatin tsalle;
- guduma na bugawa a taya;
- burpee
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Wadannan darussan sun hada abubuwa na aerobic da anaerobic. Ta hanyar yin su, zaku ƙarfafa jikin ku don daidaitawa zuwa haɗuwa mai rikitarwa, wanda shine ainihin abin da ake buƙata ga ɗan wasan CrossFit. Bugu da ƙari, ana yin waɗannan motsa jiki a cikin hanyar fashewa, suna da kyau don kunna tsarin juyayi na tsakiya. Kuma ba tare da motsawar tsarin jijiyoyin tsakiya ba, yafi wahalar nuna kyakkyawan sakamako a cikin CrossFit.
Darasi na numfashi
Ba tare da ingantacciyar fasahar numfashi ba, ba shi yiwuwa a yi kowane irin aiki na motsa jiki. Amma yawan nauyin kaya yakan buge dan wasan daga rudani. Yana fara juyawa shakar iska da kuma fitar da numfashi, kuma a cikin mawuyacin yanayi, kawai yayi biris da wannan lokacin kuma yana numfashi kwatsam. Don hana wannan, aiwatar da waɗannan darussan (ga wasu, wannan tsarin horo na iya zama kamar ba shi da kyau, amma da gaske yana aiki):
- kumbura balloons (fasali mai rikitarwa shine kushin dumama);
- rike numfashin ka a karkashin ruwa;
- Yi karin motsa jiki na waje.
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Wannan zai haifar da da kuzari da huhu, zai sa su zama masu ƙarfi. Za'a iya yin atisayen farko na juriya biyu a gida.
Akwai wasu abubuwan da yawa da ke shafar numfashi. Manyan biyun suna shan sigari da ƙiba. Da na farko, komai ya bayyana, munanan halaye da wasanni abubuwa ne da basu dace ba. Dole ne a yi yaƙi da kiba mai yawa, kuma - nan da nan kuma a tsanake. Gwargwadon nauyin ɗan wasan, girman nauyi a kan zuciya, huhu, haɗin gwiwa da jijiyoyi. Yawancin mutane masu kiba sun lura cewa wasanni bayan kawar da nauyin da ya wuce kima sun fi sauƙi kuma sun fi fa'ida, kuma yanayin numfashi yayin horo yana daidaita, kuma babu wata alama ta rashin numfashi.
Yaya za a inganta aikin daidai?
Amsar mai sauƙi ce: ɗauki lokacinka a kan hanyar zuwa maƙasudin da kake so. Ci gaba ya ƙunshi mahimman ka'idoji guda uku: ci gaba na ci gaba na lodi, horo na yau da kullun da kuma dawo da ƙwarewa.
Misali, lokacin da muke aiki akan ƙarfin juriya, ba yadda za mu tilasta abubuwa. Aiki tare da matsakaita nauyi, ƙara maimaita 2-3 zuwa kowane saiti akan kowane motsa jiki na gaba. Yin aiki tare da nauyi mai yawa, ƙara maimaita sau ɗaya a lokaci guda. Bayan kun kammala dukkanin zagayen, sakamakon zai ƙara ƙarfi da juriya.
Muna aiki akan ƙa'ida ɗaya tare da saurin jimrewa. Abokanmu mafi kyau a cikin wannan lamarin: saita lokaci da aikace-aikacen wasanni don wayowin komai da ruwan ka. Ana buƙatar saita lokaci don lura da lokacin horo kuma a hankali ƙara shi. Ayyukan aikace-aikace na iya zama da amfani a gare mu. A can za ku iya gano lokacin da ake ɗorawa, nisan da mai tsere ya gudu (iyo, tafiya, da sauransu), matsakaicin gudu. Munduwa mai dacewa ko mai lura da bugun zuciya ba zai zama mai yawa ba. Wannan zai taimake ka ka san cewa kana kiyaye bugun zuciyar ka a cikin abin da ya saba bawai ka wuce shi ba.
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Fitungiyoyin Crossfit
A zahiri, CrossFit horo ne, duk ma'anar sa shine kawai game da ƙarfi da saurin jimrewa. Ta hanyar yin CrossFit, kun inganta su. Ta hanyar inganta su daban, ba cikin tsarin hadaddun aiki ba, kuna haɓaka damarku a cikin CrossFit.
Hadaddun da aka bayar a kasa duka suna da yanayin motsa jiki da kuma yanayin yanayi. Ta yin su, za ka zama mai ƙarfi da dawwama. Duba da kanka.
Masters ƙarshe 11 | Gudun mita 500 na kwale-kwale, tseren keke na mita 500, burpees tsalle 15, da yashi mai kafaɗa kafa 110. Yana buƙatar yin shi da sauri-wuri. |
McKinnon | Gudun tafiyar kilomita 2.5, kwalekwale 5, keken tsayi na kilomita 7.5, da wata gudun kilomita 2.5. Yana buƙatar yin shi da sauri-wuri. |
Pedal zuwa karfe | Yi turawar hannu 12, ciyar da adadin kuzari 24 a kan na'urar tuka tuwo, kalori 16 akan keken da ba ya tsaye, sannan yi matattun abubuwa 8. Aikin shine kammala iyakar adadin zagaye a cikin minti 7. |
Taron Yanki na Yanki na 6-16 | Tafiyar kilomita 1 a kan keken da ba a tsaye, mita 30 na tafiyar hannu, 10 masu tsugunne sama sama, mita 500 a kan injin tuƙin jirgin ruwa, tsalle 50 na kwalliya, da kuma kujeru 5 na sama. Aikin shine kammala iyakar adadin zagaye a cikin minti 20. |
Shirin horo na wata daya
A cikin wata 1, zaku iya gudanar da haɓaka ƙarfin jimre aikin ku da kyau. Tare da ƙarfin jimrewa, abubuwa suna da ɗan rikitarwa, zai ɗauki ƙarin lokaci.
Don samun cikakkiyar 'yar wasa da jiki mai aiki yadda ya kamata, kuna buƙatar haɓaka cikin dukkan sigogi. Sabili da haka, a cikin wannan shirin, muna haɗuwa da wasan motsa jiki na yau da kullun tare da ƙarin matsakaitan matsakaitan motsi da nufin haɓaka ƙarfin hali.
An tsara shirin na kwanaki 30, ana yin motsa jiki kowace rana, za a samu motsa jiki 30 gaba daya.
Lambar motsa jiki | Motsa jiki |
1 | Gudun - 3 km Plank - sakan 4x60 -Auka a kan sandar kwance - 3x10 |
2 | Igiyar tsalle - dakika 5x90 Tsalle tsalle - 4x25 |
3 | Gudun - 2x2 km Burpee - 3x20 Igiyar tsalle - dakika 1x120 |
4 | Motsa motsa jiki ko keke - kilomita 10 Burpee - 2x25 Haɗin igiya ba tare da kafafu ba - 3x3 Plank - 90 seconds |
5 | Gudun - 5 km Tsalle akwatin - 3x10 -Auka - 3x12 |
6 | Motsa motsa jiki ko keke - kilomita 12.5 Plank - sakan 3x75 Gudun ruwa a kan na'urar kwaikwayo - mita 3x300 |
7 | Igiyar tsalle - dakika 3x120 Gudun - 3 km |
8 | Jere a cikin na'urar kwaikwayo - mita 5x500 Igiyar tsalle - dakika 3x60 -Auka - 3x15 |
9 | Gudun - 7 km Huhunan huhu tare da dumbbells - 5x20 akan kowane kafa |
10 | Guduma ta busa a taya - 5x20 da kowane hannu Plank - dakika 2x90 Igiyar tsalle - dakika 4x60 |
11 | Gudun ruwa a cikin na'urar kwaikwayo - mita 3x750 Tsalle Tsalle - 4x2 -Auka - 2x20 |
12 | Gudun - 7.5 km Burpee - 3x20 |
13 | -Auka - 5x20 Burpee tare da tsalle akan kwali - 3x12 Yin aiki tare da igiyoyi masu kwance - sakan 3x45 Guduma tana busawa a taya - 3x25 da kowane hannu |
14 | Motsa motsa jiki ko keke - kilomita 15 Burpee - 8x15 |
15 | Gudun - 10 km |