Horon da'irar a cikin rukuni (Horar da'ira)

Horon da'irar yana ɗaya daga cikin shahararrun hanyoyin da ake amfani da su a cikin dacewa na zamani. Wannan jerin atisaye ne da ake yin su lokaci-lokaci da kuma tazara daban-daban a tsakaninsu.

Matsayin wahala: Don ci gaba

Ko kuna amfani da horon da'ira don inganta tsarin horonku na yanzu ko don koyon sabon motsa jiki, wannan hanyar tana da fa'idodi masu yawa. Kawai fara da rukunin farko don tabbatar da cewa kuna yin atisayen daidai.

Horon da'ira wani motsa jiki ne mai tasiri wanda ke rarrabuwa zuwa jeri da yawa tare da jerin motsa jiki iri ɗaya. Kuna yin motsa jiki ɗaya bayan ɗaya, yawanci a tazarar daƙiƙa 90. Cikakken zagayowar na iya haɗawa da motsa jiki na motsa jiki, motsa jiki na ƙarfafa tsoka, ko haɗin duka biyun.

Horon da'irar yana ɗaya daga cikin shahararrun hanyoyin da ake amfani da su a cikin dacewa na zamani. Wannan jerin atisaye ne da ake yin su lokaci-lokaci da kuma tazara daban-daban a tsakaninsu.

Yadda ake fara horon da'ira

Babu shakka, ga masu farawa, motsa jiki motsa jiki ya kamata ya zama guntu a cikin lokaci, kuma tsaka-tsakin tsakanin su ya kamata ya fi tsayi fiye da ƙwararrun 'yan wasa. A farkon ci gaban horon da'ira, motsa jiki na motsa jiki na iya rinjayar ƙarfin, kamar yadda suke da sauƙi.

Idan horo ya faru tare da rukuni a cikin dakin motsa jiki, to, duk masu simulators masu mahimmanci, a matsayin mai mulkin, sun riga sun kasance. Duk abin da kuke buƙatar kawo tare da ku shine kayan wasanni da takalma.

Dalilan Fara Horon Da'irar

  1. Ko da kuwa burin ku na dacewa, yana da mahimmanci don inganta ƙarfin tsoka. Yayin da muke tsufa, jiki yana rasa tsoka da ƙima. Mintuna kaɗan a mako wanda aka keɓe don ayyukan da ke ƙarfafa hannuwanku, ƙafafu, da tsokoki na asali na iya ƙarfafa ku da kuma taimakawa wajen hana cututtuka kamar osteoporosis.

  2. Motsa jiki na yau da kullun, kamar igiya mai tsalle ko gudu a wuri, yana inganta zagawar jini kuma yana saurin bugun zuciyar ku. A sakamakon haka - asarar nauyi, rage haɗarin cututtuka, inganta barci, da dai sauransu.

  3. Idan kun kasance cikin aiki kuma kuna son haɗa ƙarfi da motsa jiki na motsa jiki don adana lokaci, horon da'ira shine mafi kyawun motsa jiki a gare ku. Idan kuna jin daɗin ayyukan rukuni, mashahurin da'irar motsa jiki shine babban ƙwarewar zamantakewa.

  4. Wannan motsa jiki na iya zama mai ban sha'awa da jin daɗi. Lokacin da kuke canza motsa jiki akai-akai, psyche ba shi da lokaci don motsin rai mara kyau. Bugu da kari, zaku iya keɓance horarwar da'ira ta hanyar canza yanayin motsa jiki - zaɓuɓɓukan ba su da iyaka.

Darussan horarwa na asali

Akwai darussan horo daban-daban da aka tsara don nau'ikan gasa da wasanni daban-daban. A matsayin misali, muna ba da ɗaya daga cikin shirye-shiryen gama gari waɗanda aka daidaita don horar da 'yan wasa.

Don gudu da sauri, dole ne ku haɓaka tsayin tafiya, ƙarfi, da ƙarfi. Anan akwai jerin atisayen da'irar da ake buƙata don ƙara saurin gudu:

  • 4 yana gudana a cikin tseren mita 400 a gudun tsere, hutawa minti 2 tsakanin kowanne;
  • 20 dagawa kowace kafa;
  • Gudun mita 800 a gudun tsere;
  • 20 squats a kan ƙafa ɗaya don kowace kafa;
  • Gasar tsere 8 a tseren mita 200 tare da hutun minti daya tsakanin;
  • 20 mataki dagawa ga kowace kafa;
  • 8 tseren mita 100 tare da hutu na biyu na 15 tsakanin su; tsalle tsalle a kan ƙafa ɗaya, wajibi ne don shawo kan mita 25;
  • Gudun minti 6 a cikin sauƙi mai sauƙi;
  • Gasar tseren mita 4 tare da hutu na mintuna 400 a tsakanin su.

A cikin gudu mai nisa, juriyar tsoka shine mabuɗin gasa mai nasara. Darussan horon da'ira daidai gwargwado hade ne na ƙarfi da atisayen juriya waɗanda zasu taimaka muku ingantacciyar shiri don gudun marathon. Jerin shawarwarin motsa jiki:

  • jogging na mintina 15;
  • 20 squat da motsa jiki na mutuwa;
  • 20 tura-up;
  • 15 squats a kan ƙafa ɗaya don kowace kafa;
  • 30 ƙarfafa karkatarwa;
  • Gudun mita 800 a gudun tsere;
  • 20 dagawa kowace kafa;
  • 20 tura-up a kan benci;
  • 20 lunges tare da dumbbells a kowace kafa;
  • 20 crunch biyu;
  • Gudun mita 800 a gudun tsere;
  • 20 squats;
  • gudun mita 1500;
  • Mintuna 15 na tsere.

Shirye-shiryen horarwa na zagaye da nufin juriya da gina tsoka suna tabbatar da ci gaban jiki mai jituwa.

Shawarwari don horar da da'ira

  • Yaushe horo ya zama dole? - Alamomi sune hypodynamia, rashin yawan tsoka da juriya.
  • Contraindications - An haramta horar da da'ira idan akwai raunin da ya faru da kuma rashin lafiya mai mahimmanci na ayyukan musculoskeletal.

Kowane nau'in horon da'ira za a iya keɓance shi da buƙatun ku. Wannan har ma da rarraba shirye-shiryen motsa jiki daban-daban yana haifar da daidaitaccen tsarin motsa jiki wanda shine abin da ya sa ya shahara.

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