Contents
Tsarin horo na mako 12 don farawa
Makasudin farko:
Wani nau'in: Fulbodi
Shiri matakin: sabon shiga
Yawan motsa jiki a kowane mako: 2, 3
Kayan aiki mai mahimmanci: barbell, dumbbells, kayan motsa jiki
masu saurare: maza da mata
About the Author: Doug Lawrenson
Shirin horarwa na farko zai share muku hanya don kunna baƙin ƙarfe, shagaltar da kallon 'yan mata da amincewa da kai wanda ba a taɓa gani ba. Makonni goma sha biyu na cikakken motsa jiki za su shirya tsokar ku don rarrabuwa mai ƙarfi mai zuwa.
Bayani game da shirin horo don masu farawa
Duk mun fara wani wuri. Idan baku taɓa samun horo da nauyi ba, kuna buƙatar shirin da ke shirya tsokoki don horo mai mahimmanci. Yana da matukar mahimmanci a tsaya ga cikakken shirin horo na zagaya jiki na makonni 6 na farko, kamar yadda aka bayyana a cikin labarin, sannan kawai a ci gaba zuwa makonni 7-2.
Idan ku sababbi ne ga dakin motsa jiki da horo, tambayi fa'idodi a cikin maganganun wannan labarin; Tabbatar kun kasance kan madaidaiciyar hanya kuma lokacinku a dakin motsa jiki bai ɓata ba! Bi diddigin ci gaban da kake samu a cikin asusunka na sirri, wannan zai taimaka maka daidaita nauyin gwargwadon sakamakon, kuma, mahimmanci, sa ido kan ci gabanka zai haɓaka ƙwarin gwiwarka zuwa gwargwado mai girma.
Da farko, kar a yi amfani da atisaye na musamman wanda ke ware tsokoki tare da jaddada zurfin motsa jiki. Babban abin girmamawa shine shirya dukkan jiki don ɗaukar nauyi, samo sifa na tsere, daidaitawa da barbell da simulators. Yana da mahimmanci a kiyaye madaidaiciyar dabara tun daga farko, kada a yi ƙoƙari don iyakar nauyi, mai da hankali kan dabarar, a nan gaba wannan zai haifar da tsokoki mafi kyau da saurin haɓakar “sigogi” a gare ku.
Abin da masu farawa ya kamata su karanta
Makonni 1-6: Cikakken Jikin Jikin Jiki
Don haka, zamu fara da samun tsalle-tsalle a cikin horo na kewaye da shirya tsokoki don ɗaukar nauyin azabar rashin horo. A cikin wata daya da rabi za ku juya zuwa dan wasa mai karfi mara karfi, a shirye don sabbin tsayi na "duniyar ƙarfe".
- Yi kowane motsa jiki da aka ba da shawarar sau biyu a mako tare da ranar hutawa aƙalla tsakanin ranakun horo.
- A cikin makonni uku na farko na kowane motsa jiki, yi saiti 15 na sakewa: Na makonni 4 zuwa 6, yi saiti biyu na reps 12 don sassan jikin da aka nuna (ta amfani da ɗan ƙara nauyi a kan dukkan saiti).
1-3 makonni
4-6 makonni
Mako na 7-12: Babban Jirgin Rage Worarfafawa
Bayan kun wuce cikin zagayen horo na kewaye, ku sami ƙarfi kuma ku fara jin tsokoki, a mako na huɗu, canza zuwa rarraba horo. Hannun horo ya ba ka damar ɗaukar kowane rukuni na tsoka da ƙarfi da zurfi. Aikin motsa jiki yana buƙatar ƙarin atisaye da hanyoyin kusancin kowane tsoka, wanda hakan ke haifar da buƙatar raba kwanakin horo don aiki tare da takamaiman ƙungiyoyin tsoka. A namu yanayin, zamu fara da horo na kwana biyu, wanda yake ba da damar yin aiki da dukkan jiki a ƙasa da mako guda.
- Raba jikinka gida biyu (babba da ƙananan), ƙara yawan lokutan horo zuwa uku a mako tare da kwana ɗaya na hutawa, aƙalla tsakanin ranakun horo (misali, Litinin, Laraba, Juma’a).
- Yi ɗayan motsa jiki guda biyu a jere. A makon farko, yi motsa jiki # 1 sau biyu, mako mai zuwa, yi motsa jiki # 2 sau biyu, da sauransu.
- Yi saiti da reps kamar yadda aka umurce ku.
- Huta 60-90 sakan tsakanin saiti.
- Sauran motsa jiki lokaci zuwa lokaci don yin aiki da tsokoki ta hanyoyi daban-daban.