Lokaci na farko a cikin dakin motsa jiki - inda zan fara?

"Ka yi sauri, za ka ba mutane dariya" - hikimar jama'a, masu dacewa a kowane lokaci. Wannan karin magana yakan faɗo ne a yayin lura da masu shiga cikin motsa jiki. A matsayinka na mai mulki, kuskuren da suka yi na al'ada ne kuma mai sauƙin hangowa ne. Tabbas, da wuya zai yuwu a iya kaucewa dukkan kurakurai - amma har yanzu yana yiwuwa. Don yin wannan, kuna buƙatar zaɓar mai horarwa, da farko kuyi nazarin ƙa'idodi na asali, sharuɗɗa, ra'ayoyi tare da shi, kuma kawai sai ku je zuwa masu daidaitawa.

Babban mahimmancin aikin mai horarwa shine ya nuna muku dabarun yin atisaye iri-iri akan masu simulators, don taimaka muku lissafin kaya da zaɓi kyawawan motsa jiki. Ayyukan da aka sa ido za su taimake ka ka guji rauni kuma ka cim ma abin da kake so da sauri.

Menene mahimmanci don sanin kafin fara motsa jiki

Yana da matukar mahimmanci a shirya abincinku tare da horo a hankali. Don haka, tsakanin cin abinci na ƙarshe da azuzuwan ya kamata a sami hutu na awanni 1-1,5. Bayan horo, zai fi kyau a ci a cikin awa 0,5-1. Don hana damun daidaiton ruwa a jiki, ya zama dole a sha ruwa kafin, lokacin da bayan horo. Baya ga jin daɗin cikin gida, jin daɗin waje ba shi da mahimmanci: tufafi don horo ya kamata su zama masu daɗi, bai kamata su matse jikinku ko su shiga ciki ba, ya kamata su ba ku damar aiwatarwa. Hakanan ya kamata kuyi tunani game da wannan a gaba.

Babban kuskuren da sababbi keyi shine yawan cika sha'awa. A cikin dakin motsa jiki, mai farawa yana yin atisaye da yawa akan masu simulators daban-daban, yayi ƙoƙari kada ya rasa komai. Wannan yana haifar da aiki da yawa da ƙin horo daga nan gaba. Zai fi kyau kada a yi sauri a cikin wannan lamarin.

Idan ana yin motsa jiki daidai, tsokoki ya kamata su ɗan ji rauni kaɗan, kuma akwai taurin a cikinsu. Wannan jin dadi yana wucewa bayan kwanaki 2-4. Idan kun ji zafi a cikin gidajen abinci da kashin baya, dole ne ku hanzarta dakatar da horo. Idan ana lura da waɗannan alamun, to akwai yiwuwar dabarun motsa jiki ba daidai bane ko nauyin ba daidai bane.

Kayan aikin horo na motsa jiki

Dole ne motsa jiki ya ƙunshi sassa 3 - dumi-dumi, babban sashi, motsa jiki na shakatawa.

Aikin dumi shine kunna aikin tsarin numfashi da hanyoyin jini, dumama tsokoki da za'a ɗora a babban ɓangaren motsa jiki. Yawancin lokaci, manyan matsaloli don masu farawa suna zuwa daga watsi da dumi (rauni, rashin jin daɗi bayan horo, da sauransu). Ya kamata dumin ya wuce aƙalla mintuna 10-15. Ya kamata ya haɗa da mafi ƙarancin mintuna 5 na zuciya akan kowane inji don shirya zuciya, ƙyalli mai haske na haɗin gidan motsa jiki, miƙewa mai ƙarfi da motsa jiki don shirya haɗin gwiwa.

Babban aikin shine yin atisaye don ƙungiyoyin tsoka da aka tsara. Adadin motsa jiki, saiti da maimaitawa ya dogara sosai da burin kowane mutum kuma yana iya bambanta. Babban ɓangaren motsa jiki ya kamata ya zama atisayen 6-8. Kowane rukuni na tsoka ya kamata ya sami atisayen 1-3. Yana da mahimmanci ga masu farawa suyi aiki duk tsokoki a cikin motsa jiki ɗaya domin koyawa jikinsu motsawa daidai kuma su tuna da dabarun motsa jiki na asali. Ana shirya motsa jiki a cikin horo bisa ga ƙa'ida daga hadadden (mahaɗa mai yawa ga manyan kungiyoyin tsoka) zuwa sauƙi (haɗin gwiwa ɗaya don ƙananan tsokoki). A ƙarshen aikinku, ku mai da hankali ga yin aiki da ɓacinku.

Yawan hanyoyi don masu farawa bai kamata su zama babba ba - hanyoyin 2-3 a kowane motsa jiki sun isa. Yawan maimaitawa a kowace hanya shine 10-12. Huta tsakanin saiti - har sai an dawo da numfashi da bugun zuciya. Duk lokacin da kuka ji shiri, ku ci gaba da motsa jikinku. A matsakaici, sauran bayan kowane saiti mintina 1,5 ne.

Bari mu warware irin wadannan ra'ayoyin kamar yawan hanyoyin, yawan maimaitawa. Misali, a ce ka horar da jijiyoyin kafa ta hanyar yin Barbell Shoulder Squat. Mun je wurin rakocin, mun ɗauki ƙwanƙolin a kafaɗunmu, mun yi jujjuya 8 da shi, sannan muka mayar da ƙyallen. A wannan yanayin, kun yi 1 saita tare da reps 8. Kuna iya hutawa kuma sake maimaita motsa jiki sau 1-2, sannan kuma sake hutawa sannan ku matsa zuwa motsa jiki na gaba.

Dalilin kashi na uku na horon shine daidaita daidaiton numfashi da zagawar jini. Ana ba da shawarar ɗaukar numfashi mai zurfin 5-10, yi aiki mai sauƙi mai shimfiɗawa kuma rataye akan sandar.

Kayan aikin motsa jiki

Akwai nau'ikan kayan aiki guda 3 a cikin cibiyoyin motsa jiki: kayan horo na ƙarfi, kayan aikin zuciya da nauyin nauyi (dumbbells da barbells).

Ana buƙatar injunan ƙarfi don yin aiki da tsokoki a cikin yanayin anaerobic ta amfani da nauyi. A kansu kuna ba da kaya ga tsokoki na ƙashi. Yawancin darussan farawa na asali yakamata ayi akan na'urar kwaikwayo. Gaskiyar ita ce, har yanzu ɗan wasa mai farawa ba ya jin jikinsa sosai kuma ba shi da wannan ilimin dabarun yin atisayen da zai ba shi damar yin kuskure. Anyi tunanin yanayin motsi a cikin inji masu ƙarfi a gaba, wanda zai ba ku damar jin tsokokinku.

Masu ba da horo na Cardio suna ba da ɗaukacin kayan aiki na jiki a cikin yanayin iska. A kan su kuna horar da juriyar tsarin zuciya da jijiyoyin jini. Sun dace da waɗanda ke neman raunin nauyi ko ɗumi don motsa jiki mafi tsanani.

Free nauyi ne dumbbells da barbell. Akwai motsa jiki na asali ga kowane rukuni na tsoka, tare da yawancin abubuwan motsa jiki da ake yi tare da dumbbells da barbells. Domin tsokoki don samun nauyin da ya dace, ba tare da la'akari da burin ba, kar a manta da irin wannan kayan aikin. Koyaya, ƙara nauyi mai nauyi ya kamata ayi ahankali. Wannan gaskiya ne don ƙwarewar fasaha na yau da kullun.

Misalin shirin farawa

Zafafa: Minti 5 a kan mai koyar da ilmi da atisayen haɗin gwiwa.

Babban sashi: darussan 8, kowannensu an yi shi a cikin saiti 2-3 na maimaita 10-12.

1. Kafa kafa a cikin na'urar kwaikwayo;
2. Fadada ƙananan ƙafa a cikin na'urar kwaikwayo;
3. Flexion na ƙananan ƙafa a cikin na'urar kwaikwayo;
4. Ofaɗa toshewar tsaye zuwa kirji;
5. Takamaiman toshe fa;
6. Latsa daga kirji a cikin na'urar Guduma ko turawa (yana yiwuwa daga gwiwoyi);
7. Swing tare da dumbbells a fadin bangarorin;
8. Cara kwance.

Cool Down: Mintuna 15 na zuciya da sauƙi mai sauƙi.

A matsayin matakin horo, zaka iya maye gurbin tsawan kafafu tare da motsa jiki na asali mai rikitarwa - huhu a wuri a cikin na'urar kwaikwayo ta Smith, koyi dabarun tsugunnawa a cikin na'urar kwaikwayo guda ɗaya. Bayan haka sannu a hankali fadada ƙamus ɗinku na motsa jiki, ƙware da dabarun sabbin ƙungiyoyi tare da ƙyalli da dumbbells.

Yawancin farawa suna tunanin cewa tsokoki suna samun ƙarfi kuma suna dawwama tare da horo, amma wannan ba haka bane. A yayin atisaye, dukkan jiki yana samun motsawar motsawa inda alƙibla ke motsawa, yayin da ainihin ƙwayoyin mai da ƙoshin girma ke faruwa yayin hutawa. Misali, idan kun yi motsa jiki don rage nauyi, kayan adipose a cikin wannan yanayin za a farfasa galibi bayan horo.

Saboda haka, zamu kammala: abinci mai kyau hade da hutawa mai kyau shine mabuɗin aikin motsa jiki wanda ke kawo sakamako.

Sa'a mai kyau a cikin wannan aiki mai wahala - gina adadi!