La karfin juriya Ikon jiki ne na tsayayya da gajiya. Don wannan, abin da aka auna shine tsananin nauyin da tsawon lokacin ƙoƙarin ɗan wasan don shawo kan gajiya a cikin mafi yawan maimaitawar maimaitawa. Wasanni kamar ci gaba mai gudana ko ƙananan hanyoyin da ke ba da damar sanin juriya wanda za a iya auna shi azaman gajere, matsakaici ko tsawon lokaci. Gabaɗaya, ana amfani da ƙananan ayyukan juriya don haɓaka lokacin aiki.
A takaice, ba komai bane illa iko kula da ƙarfi a matakin dindindin a lokacin da wani aiki ko ishara ta dore, sabili da haka, gabaɗaya, ana ci gaba da shi a kan sansanin aerobic, kodayake a cikin mafi girma fiye da 40 ko 50% na mafi girman ƙarfi, galibi ana samun sauyi zuwa ga masu anaerobic. Ƙarfin jimiri yana cikin fannoni daban -daban na wasanni.
A cewar Juan José González-Badillo, Farfesa na Ka'idar da Ayyukan Horar da Wasanni a Sashen Kimiyyar Wasanni na Jami'ar Pablo de Olavide na Seville, la'akari da bukatun kowane wasa akwai nau'ikan horo daban-daban dangane da matakan tashin hankali. da ake buƙata a kowane yanayin wasanni:
A cikin wasanni inda mafi girman ƙarfi da ƙarfin fashewa, a gaban babban juriya, suna taka rawa mafi girma, suna ba da shawarar yin jerin 3-4 na 1RM (matsakaicin maimaitawa)
Don ƙarfin juriya mai ƙarfi, suna ba da shawarar yin 3-5 saiti na 8-20 reps a matsakaicin saurin kuma tare da 30-70% na 1RM, yin amfani da dawo da 60 ″ -90 ″.
Don wasanni na juriya tare da ƙananan ƙarfin ƙarfi, suna ba da shawarar yin saiti 5 na 20 ko fiye reps a 30-40% tare da saurin gudu da jinkiri (30 ″ -60 ″).
Dukansu ƙarfin ƙarfi da ƙarfin juriya za a iya horar da su lokaci guda kuma yakamata ya zama kocin da ke inganta aikin kuma yana fifita mafi kyawun amfani da kowane motsa jiki.
amfanin
- Inganta iyawar zuciya da zagayawar jini
- Ƙarfafa tsarin numfashi
- Oxygenates tsokoki
- Yana haɓaka haɓakar ƙwayar tsoka
- Yana ƙarfafa ƙashi
- Yana taimakawa rage kitse na jiki
- Yana inganta warkewa
- Ƙara yawan farashin rayuwa
Yabo
1. Kaucewa katsewar horo
2. Auna aikin dan wasan dangane da nauyin aiki.
3. Kula da maimaitawa
4. Ƙara ƙarfin a hankali
5. Shirye -shiryen horo na daidaikun mutane
6. Kula da bukatun ɗan wasa