Yaƙin Jiki horo ne na motsa jiki mai ƙarfi wanda ƙungiyar shahararren masu horarwar New Zealand a cikin Les Mills suka haɓaka. Bayan nasarar shirin tare da bellarfin Jikin Jiki, masu horarwa sun fara yin tunani game da ajin aerobic. Don haka a cikin 2000 akwai horar da gwagwarmaya ta jiki, wanda nan take ya sami karbuwa a cikin duniyar dacewa.
A halin yanzu, shirin Jikin Jiki ya shiga cikin kasashe sama da 96. Tare da Jigilar Jiki (motsa jiki tare da ma'auni), Comarfafa jiki shine aikin da ya fi nasara na sabbin masu horar da Les mills.
Conductedungiyar Jiki ta Motsa jiki ana gudanar da ita ne ta hanyar atisayen rukuni kuma ƙungiya ce ta ƙungiyoyi daga fasahohin gwagwarmaya daban-daban waɗanda aka haɗu tare da sauƙaƙan rawa a ƙarƙashin kiɗa mai zafi. Za ku horar da dukkan jiki (makamai, kafadu, baya, ciki, gwatso da ƙafafu), har ma da haɓaka sassauƙa, ƙarfi, daidaitawa da jimiri na zuciya da jijiyoyin jini.
Game da shirin Jiki Fama
Yakin Jiki shine wasan motsa jiki wanda zai kawo jikin ku cikin sifa a cikin rikodin lokaci. An haɓaka shirin ne bisa irin waɗannan dabarun yaƙi kamar Taekwondo, karate, capoeira, Muay Thai (ɗan dambe na Thai), tai Chi, Dambe. Tasirin haɗuwa da waɗannan ƙungiyoyi daban-daban yana sanya motsa jiki tasiri ba kawai don raunin nauyi ba, har ma don ci gaban sassaucinku, saurin ku da daidaituwa. Za ku rasa nauyi, ƙarfafa tsokoki, haɓaka haɓaka da daidaitawa, kawar da ƙima mai yawa kuma cellulite na iya haɓaka ƙarfin hali.
Yakin Jiki yana nufin motsa jiki na zuciya, sabili da haka, tare da taimakon wannan shirin zaku inganta aikin zuciya da haɓaka ƙarfin ku. Koyaya, dole ne mu fahimci cewa nauyin da zaku ɗauka mai tsanani ne, saboda haka ya kamata ku kasance cikin shiri sosai. Idan kuna da matsala tare da ko da sauƙin motsa jiki na motsa jiki (Jogging, dancing), da alama gwagwarmaya ta Jiki zata kasance muku babban aiki. Da kyau, tafi karatun darasi guda don kimanta shirye shiryen ku.
Yakin Jiki na shiri yana ɗaukar minti 55. Hadadden yana tare da waƙoƙin kiɗa 10: waƙa mai dumi 1, waƙa 8 don babban zaman da waƙa 1 don miƙawa. Hakanan akwai ɗan gajeren tsari na rukunin rukuni na mintina 45, wanda amfani da kalori kusan ya yi daidai da ajalin lokaci a cikin kuɗin rage lokacin hutu. Amma a cikin ɗakunan motsa jiki galibi suna da azuzuwan a mintina 55. Yawancin motsa jiki Jiki yaƙin haɗuwa ne na naushi da naushi.
Sau nawa ya kamata in yi Fama na jiki don samun kyakkyawan yanayi? Ya dogara da burin ku. Idan kanaso kiyi kiba, shirin motsa jiki sau 2-3 a sati da kuma abinci mai gina jiki. Idan kanaso kirkirar kyakykyawar annashuwa na jiki, muna baku shawara ku canza Jikin Jiki tare da wani shirin tsaro, kamar su Pump Pump. Suna dacewa da juna daidai, don haka ba kwa buƙatar fito da tsarin darasi na mutum. Les Mills ta ƙirƙiri maku cikakken haɗin ƙarfi da motsa jiki na motsa jiki.
Ba a ba da shawarar yin gwagwarmaya ta jiki ga mata masu ciki, mutanen da ke fama da matsalolin haɗin gwiwa da kasancewar cutar zuciya ko hauhawar jini ba. Shirin horo Jiki na gwagwarmaya tabbas yana buƙata don samun kyawawan wasanni na wasanni, idan ba kwa son yin rauni a yayin aiki.
Manyan takalmi masu gudu 20 na mata don dacewa
Fa'idodi da fa'idodi na horar da Jiki
Kamar kowane shiri na Jikin Jiki yana da nasa fa'idodi da rashin amfani. Kafin ka fara yi, ka tabbata ka bincika wa kanka fa'idodi da illolin wannan motsa jiki daga Les Mills.
ribobi:
- Cincin jiki yana taimakawa ƙona mai mai yawa, inganta haɓaka, ƙarfafa jiki da rage ƙarar.
- Irin waɗannan darussan suna haɓaka ƙarfin hali da ƙarfafa tsarin zuciya da jijiyoyin jini.
- Aikin motsa jiki da ake amfani da shi a cikin Jikin Combat, mai sauƙi da sauƙi. Ba za a sami hadaddun jijiyoyi ba, aikin yana da sauƙin bin.
- Motsa jiki ɗaya zaka iya ƙonawa 700 calories. Wannan ya faru ne saboda canzawar motsin rai wanda ya kunshi dukkan tsokoki a jikin ku.
- Ana sabunta shirin a koyaushe, kowane wata uku ƙungiyar masu horarwa Les Mills suna ƙirƙirar sabbin abubuwan da aka sake game da gwagwarmaya ta Jiki tare da sabunta ƙungiyoyi da kiɗa. Jikinku ba shi da lokacin dacewa da nauyin, don haka azuzuwan sun zama masu inganci.
- Horon yana haɓaka daidaituwa da sassauci, yana inganta matsayi da ƙarfafa kashin baya.
- Yakin Jiki an ƙirƙira shi a zahiri don haɗa shi da ƙarfin Jirgin Jiki. Biye da waɗannan shirye-shiryen daga Les Mills, zaku jagoranci kanku zuwa cikin sifa.
Hasara da iyakancewa:
- Horarwa tana da ƙarfi sosai, ba duk wanda ke cikin ta ke da matukar damuwa a jiki ba, musamman zuciya.
- Shirin na aerobic, an tsara shi sosai don asarar nauyi fiye da ƙarfafa tsoka. Idan kanason siyan kyakkyawar saukakawa ta jiki, to yaƙar Jiki ya fi kyau haɗuwa tare da ƙarfin horo.
- Abin sha'awa don fara shirye-shirye ga waɗanda ke da matsala tare da kashin baya ko haɗin gwiwa.
- Jiki fama daban-daban ba-misali darussan. Ba za a sami tsalle-tsalle na gargajiya da gudu a wurin da muka saba gani ba yayin atisayen zuciya. Cakuda da nau'ikan fasahar yaki ba zai yi wa kowa dadi ba.
- Hankali! Irin wannan wasan motsa jiki kamar Combat na Jiki bai dace da abinci mai ƙarancin kalori ba. Tare da irin wannan nauyin mai nauyi kana buƙatar samun daidaitaccen abinci.
Yakin Jiki - motsa jiki mai kyau idan kuna neman kyawawan ƙwayoyin cuta. Ya fi tsananin ƙarfi da nishaɗi fiye da, misali, horo a kan ƙwanƙwasa da matattakalar, zuwa amfani iri ɗaya ga mafi yawan tsoka. Sakamako daga shirin zai kasance a bayyane a jikinku bayan sati uku zuwa huɗu na azuzuwan yau da kullun.
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