Kwarewa ga 'yan mata a gida ba shi da bambanci sosai da horar da wakilai masu ƙarfi na ɗan adam. Shin hakan a cikin saitin manufa: maza, a matsayinka na ƙa'ida, suna son yin atisayen ƙarfi, yayin da 'yan mata galibi ke neman shirye-shiryen haɗin gwiwa don rage nauyi.
Abu ne mai wahala ka samar da ingantaccen shirin horo da kanka, don haka mun shirya maka duk kayan da ake bukata da kuma shawarwari ta yadda ba kawai za ka cimma burin ka ba, amma kuma ka more. Bayan duk wannan, gicciye a gida ga mata bai kamata ya zama mai amfani kawai ba, amma har ma ya zama abin farin ciki - to sakamakon zai zama mafi yawa.
Kayan aiki masu mahimmanci don horo
Kafin fara karatun, muna buƙatar yanke shawarar waɗanne irin kayan aiki muke da su don wannan - abin da za mu iya shirya da abin da ba.
A cikin mafi sauƙin tsari, baku buƙatar komai da komai. Za ku yi aikin motsa jiki. Koyaya, yakamata a tuna cewa baza ku iya samun ci gaba ba har abada ta wannan hanyar, kuma irin atisayen zasu zama m. Sabili da haka, zaku iya farawa ba tare da ƙarin kaya ba, sannan a hankali ku sayi wani abu daga jerin da ke ƙasa.
Kyawawa
Yana da kyau kowace yarinya ta kasance tana da kayan aikin wasanni masu zuwa yayin atisaye a gida (musamman don masu farawa):
- Mat. Hakanan zaku yi mana godiya lokacin da kuka fara atisayen abs. Tabbas, zaku iya maye gurbinsa da bargon da aka ninke shi rabi, amma motsa jiki akan tabarmar motsa jiki yafi dacewa da jin daɗi.
- Pairayan dumbbells masu ruɓuwa. Idan ana so, za a iya maye gurbinsu da hanyoyin taimako: jaka ta baya da ta cika da littattafai, ko kwalaben roba, a ciki wanda aka zuba yashi. Amma mafi kyau ba, kar ka manta game da gaskiyar cewa kuna buƙatar jin daɗin wasanni, in ba haka ba ba za ku isa ba na dogon lokaci.
- Igiyar tsalle tsohuwar “mammoth” ce ta wasan motsa jiki na gida, sanannun iyayenmu mata da kakanninmu. Kuma don horo a gida, kayan aiki ne wanda ba za'a iya maye gurbinsa ba. Akwai abu daya: yayin aiki da igiya, yakan buga kasa, kuma makwabta na iya jin dadin hakan. Gwada amfani da abin da ake kira igiya mai sauri, ta fi siriri kuma ba ta da hayaniya.
Zai yi amfani
Mai zuwa jerin na'urori masu matukar amfani ga atisaye na mata a gida, wanda zai taimaka fadada horon:
- Kwallan kafa Ana iya amfani da ƙwallon motsa jiki don yin gyare-gyare iri-iri, ƙwanƙwasawa da haɓaka.
- Baraukarwa sama - ee, ya kamata ku yi watsi da wasan motsa jiki na sama (ku ma kuna buƙatar ƙungiyar roba ta musamman don sandar kwance idan ba za ku iya yin ja da kanku ba).
- Stananan akwatin mai ƙarfi. Amma idan kuna son yin tsalle, zaku iya maye gurbin tare da tsalle tsalle a wuri.
Ve WavebreakMediaMicro - stock.adobe.com
Motsa jiki don motsa jiki a gida
Bari muyi la’akari da duk wasu atisaye da suka dace da ‘ya’ya mata domin suyi aiki a gida. A al'adance, zamu rarraba su zuwa waɗanda za'a iya aiwatar dasu ba tare da kayan aiki ba.
Motsa jiki ba tare da kaya ba
- Burpee
© logo3in1 - stock.adobe.com
- Zaunawa da V-zaune (wadannan atisaye ne na 'yan jaridu daga matsayin karya da littafi - bayani zai kasance a kasa).
© Hotunan Flamingo - stock.adobe.com
- Turawa.
- Squats (na gargajiya, tare da tsallewa waje, "pistols" - a ƙafa ɗaya).
© Makatserchyk - stock.adobe.com
- Huhu
© Bulus - stock.adobe.com
- Plank.
© sa'a mai kyau - stock.adobe.com
- Kusurwa (ana iya yinsa a ƙasa).
Vadym - stock.adobe.com
Cikakken nazarin motsa jiki ba tare da kayan aiki ga 'yan mata don yin aiki a gida ba:
Darasi tare da kaya
- Tsalle kan akwatin.
Z leszekglasner - stock.adobe.com
- Fitball hyperextension.
- Dumbbell Squats.
- Igiyar tsalle
- Ja-zane (mai yuwuwa tare da bandin roba, jan-layi a kwance a kan karamar sanda sun dace da masu farawa).
- Huhu tare da dumbbells a hannu.
© Makatserchyk - stock.adobe.com
Ara koyo game da motsa jiki
Karamin shirin ilimantarwa a cikin sanannun atisaye.
Burpee... Anan kuna buƙatar yin waɗannan ayyukan koyaushe: ɗauki ƙarfafawa a kwance, tura sama, tashi da tsalle, yayin tafa hannuwa sama da kai. Sannan a sake maimaitawa gaba daya.
© Makatserchyk - stock.adobe.com
Experiencedarin gogaggun 'yan wasa na iya haɗuwa da burpees na yau da kullun tare da sauran motsa jiki, misali, bayan turawa, ba tsalle kawai ba, amma tsalle akan akwatin. Wani zabin shine yin jan-kunne.
V zama-ups... Abin da ake kira ƙaramin littafi. Matsayin farawa yana kwance a bayanmu, to, a lokaci guda muna ɗaga ƙafafunmu da hannayenmu, kamar muna narkar da littafi. Yana da mahimmanci a miƙe ƙafafunku da hannayenku madaidaici yayin yin wannan. Motsa jiki yana aiki daidai da babba da ƙananan a lokaci guda.
Fe alfexe - stock.adobe.com
Turawa... Kowa ya san wannan darasi. Amma ba kowa ya san yadda ake yin sa daidai ba. Dabino yana "hango" gaba, ya fi fadi fiye da kafadu, safa a hade suke, but din bai tsaya waje ba. Layin - baya, butt, kafafu - suna yin shimfida mai faɗi. Lokacin matsawa sama, tabbatar da taɓa ƙasa tare da kirjin ku kuma miƙe har sai an miƙa hannayenku sosai. Motsa jiki yana aiki daidai da tsokoki da tarko, kuma gaban delta suma suna da hannu. Ba za mu zage shi ba, amma yana da matukar so a ware shi. Cikakken masu farawa zasu iya yin hakan daga gwiwoyin su.
Dumbbell Squats. Wani suna shine gilashin gilashi. Basu da banbanci da tsugune na gargajiya, ana buƙatar buƙatar riƙe dumbbell a gabanka a kirjinka ga motsin da aka saba. A wurin farawa - kafafu sun fi fadi kafada kadan, baya baya madaidaiciya, muna rike dumbbell da hannaye biyu a kirji, muna kallon gaba gaba (kar ka daga kanmu sama ko runtse shi). Mahimminci: yayin motsa jiki, baya ya kamata ya zama a kwance, ya kamata a ja ƙugu baya kadan, an rarraba kayan a gefen ɓangaren ƙafa (ba mu faɗuwa a kan yatsun kafa ko diddige ba). Kuna buƙatar tsugunawa zuwa layi ɗaya na cinya tare da bene ko ɗan ƙarami kaɗan.
H puhhha - stock.adobe.com
Plank... Zai zama alama - don tsayawa kan gwiwar hannu kuma kada ku yi komai, menene zai iya zama da sauƙi? Yi tunani sosai - sannan ina roƙonka ka tsaya na dakika 60. Don 'yan mata masu farawa, wannan zai zama ɗayan manyan motsa jiki na ciki. Gwada yin hakan kowane lokaci bayan ƙarshen rikitarwa.
© Makatserchyk - stock.adobe.com
Hankalin Dumbbell... Daidai yake da squats. Dabarar motsa jiki iri ɗaya ce, kawai ana ƙara nauyin nauyi a cikin hanyar dumbbells. Abin da kuke buƙatar kulawa:
- Baya ya miƙe tsaye a kowane mataki na motsa jiki - kalli wannan (kuskuren gama gari - ɗan wasa ya faɗi ƙasa kaɗan).
- Lokacin cin abinci, muna taɓa ƙasa tare da gwiwa (amma ba wuya don kar a buga).
- Faɗin matakin ya zama ya zama cewa a cikin ƙananan matsayi cinyoyi da ƙananan ƙafa suna yin kwana 90 na digiri.
Lunges cikakke suke fitarwa da tsokoki.
Mahimman dokoki na horo na ƙetare jiki
Kafin kayi tsalle cikin shirin motsa jiki na gida don mata, duba mahimman dokokin wasanni.
Hankali ga masu farawa: a cikin CrossFit akwai irin wannan abu kamar aikin motsa jiki. Wannan yana nufin cewa zaku iya yin kowane motsa jiki cikin saukakakken tsari. Duk da cewa nauyin ya ragu, kuna yin famfo iri ɗaya kamar yadda ake tare da fasahar zartarwa. Bayan ƙarfafa tsokoki, zaku iya matsawa zuwa zaɓi mafi wahala.
Yi la'akari da lafiyar ku
Yi la'akari da lafiyar ku lokacin tsarawa. Idan kun yi gudu da safe ko aiki tare da baƙin ƙarfe a cikin dakin motsa jiki, zai fi kyau a yi kwana 2 na horo (misali, yin tsere a ranar farko da gicciye a na biyu) + 1-2 kwanakin hutawa. Gaskiya ne, akwai magoya baya waɗanda suke shirye don yin atisaye sau 3, amma wannan zaɓi ba ya ba da damar sakin ƙarshen ƙarshen mako ba. Bugu da ƙari, ƙila ba ku da lokaci don murmurewa, wanda zai soke duk amfanin motsa jiki.
Horo na yau da kullun
Idan horo a cikin rukuni a ƙarƙashin jagorar ƙaƙƙarfan mai ƙwarewa ba lallai ne ku zana jadawalin horo ba, to a horo na gida ba za ku iya yin sa ba. Tabbas, aiwatar da shirin akan kanku, yana da ɗan wahalar shiga cikin tsari na tsari akan jikinku da haɓaka horo. Mahimmi: ya kamata aƙalla motsa jiki 2 a kowane mako, mafi kyau 3.
Tabbatar canza ranar wasanni tare da shakatawa. Wannan zai ba tsokoki damar murmurewa daga motsa jiki mai ƙarfi. Bugu da ƙari, rashin kwanaki ne kyauta daga CrossFit wanda ke haifar da ƙarancin jiki da ƙima.
Warm-up shine komai namu
Kada ka taɓa yin sakaci da motsa jiki. Mintuna 5-7 ne kawai, amma duk waɗannan motsin rai, waɗanda kuka saba da su daga darussan ilimin motsa jiki, zasu taimaka kare tsokoki da haɗin gwiwa daga yiwuwar rauni. Hakanan kuna buƙatar mayar da hankali kan gaskiyar cewa baza'a yi miƙa shimfidawa ba a gaban CrossFit a kowane hali (duk da haka, wannan kuma ya shafi horon ƙarfin banal). Jikin ku bai riga ya warke ba, saboda haka akwai babbar dama ta rauni.
S Maksim Šmeljov - stock.adobe.com
Amma bayan wucewa ta layuka biyar na wuta, zaka iya ba da aan mintoci kaɗan zuwa abin da ake kira jinkirtawa. Zai iya haɗawa da cardio mai haske na mintina 10-15 ko ɗan shimfiɗawa kan waɗancan rukunin tsoka waɗanda ke aiki.
Daidaita hankali ga dukkan kungiyoyin tsoka
Yi aiki a dukkan sassan jiki daidai. Mata da yawa suna “guduma” a hannayensu, kafadu da baya. Muna tabbatar muku cewa turawa, motsa jiki da motsa jiki tare da dumbbells ba zasu juya hannayenku zuwa “gwangwani” na Hulk ba.
Abinci
Domin samun kyakkyawan sakamako, bi tsarin abinci, duk inda kuka horar - a cikin gidan motsa jiki ko a gida:
- Cire abinci mai sauri daga abincin kuma rage girman carbohydrates a cikin abincin. Idan baku rasa nauyi, baza ku iya cire dukkan kayan zaki ba, amma ku tuna cewa yafi kyau kada ku sha fiye da gram 30-40 na sukari a kowace rana.
- Ku ci sau da yawa, amma a ƙananan rabo. Da kyau, canza zuwa abinci 5-6 a rana. Idan ba matsala da wannan, to ku ci a kalla sau 3 a rana. Babu bambanci sosai, babban abu shine cin abincin kalori na yau da kullun.
- Kuna iya cin awanni 2-3 kafin horo, gwargwadon jiki. Bayan horo, abinci mai gina jiki ya dogara da burin. Idan kana son rage kiba, zai fi kyau ka ci galibin abincin furotin. Idan ka buga, saika kara carbohydrates.
Ka tuna: adadin kuzari kaɗai zai yi muku wahala ku ƙona. Mabuɗin nasarar CrossFit shine haɗuwa da horo na yau da kullun + cin abinci mai kyau + kyakkyawan hutawa tsakanin motsa jiki.
Bidiyo mai zuwa yana magana sosai game da abinci mai kyau:
Shirye-shiryen horo na wata daya
Mun shirya shirye-shiryen horarwa na musamman na 'yan mata a gida domin ku.
- Na ɗaya don waɗanda ke da iyakokin kayan wasanni.
- Na biyu shine ga waɗanda ke da duk kayan aikin da ake buƙata a cikin haja.
Dukkan shirye-shiryen slimming an tsara su ne don kara fa'idar motsa jiki a gida. Amma kar ka manta game da karancin kalori (wanda bai kamata ya wuce kashi 20% na yawan adadin kuzari na yau da kullun ba). Idan ka ci da yawa, ba za ka rasa nauyi a kowane motsa jiki ba.
Lambar shirin 1 (ba tare da kaya ba)
An tsara shirin gicciye na farko don motsa jiki na gida don matan da ba su da cikakken kayan aikin wasanni a hannu. Kuna buƙatar igiyar tsalle ne kawai - samun shi da wuya ya zama matsala ga kowa.
Makon 1
| Rana 1 | Aikin motsa jiki yana ɗaukar mintuna 25 daidai. A wannan lokacin, kuna buƙatar kammala matsakaicin adadin da'ira a madaidaici:
Yana da kyau a dan jinkirta dan hutawa tsakanin da'ira. Bai wuce dakika 5-10 ba. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | Abun fashewa da motsa jiki sosai yana jiran ku a yau. Mintuna 20 kawai, amma ba za ku iya shakatawa ba:
A al'adance, tsakanin zagaye muna ware mafi karancin lokacin hutu (dakika 5-10). A ƙarshen motsa jiki, muna yin zagaye 4 na katako, minti 1 kowannensu, tare da dakatarwa tsakanin saiti na dakika 20. |
| Rana ta 4 | Hutawa |
| Rana ta 5 | A yau kuna buƙatar yin da'irori 8:
Tsakanin zagaye, mun keɓe mafi ƙarancin lokacin hutawa (sakan 5-10). A ƙarshen motsa jiki, muna yin zagaye 4 na kusurwa na tsawan minti 1 tare da dakatarwa tsakanin saiti na 20. |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Makon 2
Muna tsammanin kun yaba da cewa komai ya kasance haske a makon farko - bayan haka, kawai muna shiga tsarin horo ne kuma ba ma buƙatar yin lodi. Bari mu fara sati na biyu na shirin motsa jiki na mata.
| Rana 1 | Kuna buƙatar aiwatar da sauri-wuri-wuri:
Idan ana so, zaku iya yin tsere a kowane wuri bayan kowane motsa jiki - minti 1 kowane. Bayan kammalawa, muna koyon yin igiya tsalle biyu - minti 10. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | A yau zagaye 3 sun riga sun kasance suna jiran ku:
|
| Rana ta 4 | Hutawa |
| Rana ta 5 | Yau ita ce ranar ƙarshe ta horo na mako kuma kuna buƙatar aiki zuwa iyakar. Hadadden tsari mai ban dariya yana jiran mu:
Yawan hanyoyin zuwa kowane motsa jiki ba'a iyakance ba. Ba shi yiwuwa a canza ko yin abu daya ko wata! Har sai an yi igiyoyi masu tsalle, ba za ku iya fara squats, da dai sauransu. |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Makon 3
Da kyau, a nan mun zo mako na uku - mai ƙarfi da caji don nasara? Bari mu ci gaba.
| Rana 1 | A yau mun buga ƙafafunmu. Muna aiki da ƙarfi da ƙarfi sosai. Wasan motsa jiki - minti 25:
A ƙarshen hadaddun, muna yin mashaya - sau 4 na minti 1, tare da hutu na dakika 20. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | Muna aiki na mintina 10 (motsa jiki 1 a minti daya, sai hutawa har zuwa karshen minti, sannan mai zuwa, gaba daya za'a sami 5 kowannensu):
Muna aiki tuƙuru. Matakai na 5 na gaba:
|
| Rana ta 4 | Hutawa |
| Rana ta 5 | Yau ita ce ranar ƙarshe ta horo na mako kuma kuna buƙatar aiki zuwa iyakar. Muna maimaita motsa jiki daga makon da ya gabata, amma tare da ɗan ƙaruwa.
Yawan hanyoyin zuwa kowane motsa jiki ba'a iyakance ba. da dai sauransu |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Makon 4
Kuma makon karshe na watan.
| Rana 1 | Aikin motsa jiki yana ɗaukar minti 30 daidai. Bai wuce dakika 5-10 ba. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | Abubuwan fashewa da motsa jiki sosai na mintina 25 suna jiran ku a yau:
A al'adance, tsakanin zagaye muna ware mafi karancin lokacin hutu (dakika 5-10). A ƙarshen motsa jiki, muna yin katako na zagaye 4 na minti 1 tare da dakatarwa tsakanin saiti na dakika 20. |
| Rana ta 4 | Hutawa |
| Rana ta 5 | A yau kuna buƙatar yin da'irori 10:
Tsakanin zagaye, mun keɓe mafi ƙarancin lokacin hutawa (sakan 5-10). A ƙarshen motsa jiki, muna yin zagaye 4 na kusurwa na tsawan minti 1 tare da dakatarwa tsakanin saiti na 20. |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Shirya karin motsa jiki ta yadda kayan zasu ƙaru (yi ƙari ko sake gwadawa ko kokarin dacewa da ƙarin da'ira a cikin wani lokaci) - wasan motsa jiki bai zama mai sauƙi a gare ku ba.
Lambar shirin 2 (tare da kaya)
Idan kun kasance kuna jagorancin rayuwa mai kyau na dogon lokaci kuma kuna da aƙalla watanni shida na ƙwarewar aiki a dakin motsa jiki, to shirin a cikin salon CrossFit tare da nauyi shine ainihin abin da kuke buƙata.
Makonni 1 da 3
| Rana 1 | Aikin motsa jiki yana ɗaukar mintuna 20 daidai (25 a mako na 3). A wannan lokacin, kuna buƙatar kammala matsakaicin adadin da'ira a madaidaici:
Yana da kyau a dan huta dan hutu tsakanin da'irori, ba zai wuce dakika 5-10 ba. Bayan horo, yi mashaya na minti 1 sau 4 tare da hutun hutu na dakika 20. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | Yau motsa jiki ne mai matukar tashin hankali na mintina 20 (25 a cikin sati na uku):
A al'adance, tsakanin zagaye muna ware mafi karancin lokacin hutu (dakika 5-10). A ƙarshen motsa jiki, muna yin katako na zagaye 4 na minti 1 tare da dakatarwa tsakanin saiti na dakika 20. |
| Rana ta 4 | Hutawa |
| Rana ta 5 | A yau kuna buƙatar yin laps 5 (6 a cikin mako na uku):
Tsakanin zagaye, mun keɓe mafi ƙarancin lokacin hutawa (sakan 5-10). A ƙarshen motsa jiki, muna yin zagaye 4 na kusurwa, minti 1 kowannensu tare da dakatarwa tsakanin saiti na dakika 20. |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Makonni 2 da 4
A wannan matakin, kun riga kun ɗauki ɗan fasali kuma kuna iya yin ƙari kaɗan.
| Rana 1 | Ana gudanar da hadaddun har zuwa nasara:
Ba za ku iya ci gaba zuwa motsa jiki na biyu ba har sai an gama na farko. |
| Rana ta 2 | Hutawa |
| Rana ta 3 | Yau motsa jiki ne mai tsananin zafi na mintina 20 (25 a cikin sati na huɗu):
A al'adance, tsakanin zagaye muna ware mafi karancin lokacin hutu (dakika 5-10). A ƙarshen motsa jiki, muna yin katako na zagaye 4, kowane minti 1, tare da dakatarwa tsakanin saiti na 20. |
| Rana ta 4 | Hutawa |
| Rana ta 5 | A yau kuna buƙatar yin laps 5 (6 a cikin mako na huɗu):
Tsakanin zagaye, mun keɓe mafi ƙarancin lokacin hutawa (sakan 5-10). A ƙarshen motsa jiki, muna yin zagaye 4 na kusurwa na tsawan minti 1 tare da dakatarwa tsakanin saiti na dakika 20. |
| Rana ta 6 | Hutawa |
| Ranar 7 | Hutawa |
Bari mu taƙaita menene fa'idodin CrossFit ga 'yan mata a gida:
- Ba kwa buƙatar kashe kuɗi don biyan kuɗin biyan kuɗi mai tsada, kuma kuna adana lokaci akan hanyar zuwa ƙungiyar wasanni.
- Kuna iya yin duk abin da ya dace da ku. Kawai kar a manta game da ingancin takalmin gudu.
Kyakkyawan horo a gare ku! Shin kuna son kayan? Raba shi tare da abokanka. Idan kuna da wasu tambayoyi, rubuta a cikin maganganun.
