Ga kowa ba asiri ba ne cewa yawancin wasanni suna ƙarƙashin ƙa'idar sana'a, "Menene horarwa - abin da kuka samu". Wannan ita ce mafi gajeriyar hanya zuwa manyan nasarori a yankin da aka zaba: mai ginin jiki yana samun hauhawar jini da rabuwa, mai ƙarfi - mafi ƙarfi a cikin ƙungiyoyin gasar guda uku, mai dagawa - har ila yau, yana da ƙarfi, a cikin rawar motsa jiki, amma ba mafi girma ba, kuma wasu nau'ikan, masu kuzari, da dai sauransu.
Wannan hanyar tana da fa'ida: ƙwarewar ƙwarewa takan kai ga gaskiyar cewa ƙwarewar wasanni da ƙwarewar da za ku iya amfani da su a rayuwa ta ainihi, ba koyaushe ba kuma ba ko'ina ba. Ginin jiki a zahiri bazai iya zama mai ƙarfi kamar yadda yake ba idan aka kwatanta shi da mai ƙarfi ɗaya, mai ɗagawa - mai ƙarfi, amma ba mai tauri ba, mai ɗaukar nauyi, akasin haka, yana da ƙarfin ƙarfi mai ƙarfi, amma rauni mai rauni. Bugu da kari, wakilan lamuran tsaro na gargajiya galibi sun kasance a kebe a tsarin aikin, wanda suke aiwatarwa koyaushe.
Yaya ake alakanta wasanni da yanayin rayuwa mai amfani, tare da wadancan nau'ikan kokarin jiki wadanda suka zama dole don sanya talaka cikin rayuwar yau da kullun? Sabbin hanyoyi game da dacewa galibi suna yanke shawara game da batun. Horar da aiki - kawai irin wannan horo ne. An gina shi ne bisa ƙididdiga na asali da aiki waɗanda suke ji da sanya mutane yau da kullun.
Janar bayani game da horo na aiki
Horar da aiki shine horo na motsa jiki wanda aka gina akan aiwatar da abubuwan motsa jiki na yau da kullun da ake aikatawa yau da kullun. Misali, tsalle, Tsere, tsalle-tsalle, tsabtace gida, wasa da yara, da sauransu. (ba shakka, idan ya zo ga irin waɗannan ayyukan yau da kullun yana nufin mutum mai jagorancin rayuwa mai aiki). Yawancin waɗannan ƙungiyoyin suna mnogocwetnye kuma suna da ƙalubale a cikin injiniyoyi. "Kadaici" kamar yadda irin wannan, horarwar aiki ba.
Akwai alama mai mahimmanci. Motsa jiki yana aiki don yin aiki ba wai kawai tsokoki da tsokoki kawai ba, amma da yawa ƙananan ƙwayoyin tsoka-masu daidaitawa, waɗanda a cikin horo na ƙarfin gargajiya galibi ba a kula da su. Yin famfo da waɗannan tsokoki ba zai zama mai kula da halayyar mutum ba, horonsu ba shine ya mai da hankali ba, kamar yadda, alal misali, atisayen ƙarfi ga kowane tsoka “manufa”. Horar da aiki don maganin wannan matsalar ana amfani da kayan aiki na musamman da ka'idojin horo (akan kayan aiki da horo za'a tattauna a ƙasa).
Menene fa'idar aikin aiki?
Mun lura da fa'idodi guda biyar na horon aiki, waɗanda ke da mahimmanci sani:
- Irin wannan horo tasowa duk ainihin halaye na jiki: ƙarfi (a cikin yanayin har yanzu ikon jimrewa da farko kuma mafi girma - amma irin wannan karfi ne a rayuwar yau da kullun kuma yawanci yakan dauka), hanzari, jimrewar aerobic, sassauci, daidaito.
- Ci gaba mai daidaituwa da daidaituwa na tsokoki, tun da yake ana ba da kaya ga dukkan ƙungiyoyin tsoka, ba tare da togiya ba, kuma suna da hannu cikin aikin masu tsayayyar tsoka.
- Ingantaccen bayyanar ‘yan wasan: kona kitse da gina“ busassun ”tsokoki masu kwalliya (ba shakka, ba tare da irin wannan tsaurin kai tsaye ba kamar yadda yake a jiki).
- Babban tasirin farfadowa akan jiki: yana hanzarta canzawar jiki, motsa jiki yawanci shine “ɗaure” na munanan halaye, yana fara cin madaidaici kuma yana kiyaye rayuwa mai kyau.
- Wani tasiri mai amfani, wanda ko da yaushe ana yin watsi dashi: horo kan aiki saboda banbancinsu na banbanci dangane da zaɓin atisaye da kayan da aka yi amfani dasu. faɗaɗa, "masu sha'awar wasanni" waɗanda ake horarwa. Wararren ɗan wasan ya “buɗe” motsa jiki tare da ƙararrawa, dumbbell, motsa jiki da ƙari (wannan horarwar aikin mai kama da gicciye).
Horar da aiki aiki DUK manyan kungiyoyin tsoka, kuma wannan shine ɗayan manyan fa'idodin wannan jagorancin wasan. Wannan tsarin yana ba ku damar "samun" masu tsayayyar tsoka da wasu takamaiman ƙungiyoyin tsoka. Ana samun wannan ta hanyar babban banbanci da hadadden kayan aikin kere kere da aka gudanar.
Yana taimaka haɓaka ci gaban horo?
Bari muyi nazari dalla-dalla kan waɗancan halayen wasannin waɗanda aka ambata a sakin layi na baya:
- Darasi tare da matsakaitan nauyi masu nauyi da kuma asarar nauyi tabbas zasu ba da gudummawa zuwa haɓakar masu nuna ƙarfi, ci gaban yana tafiya zuwa hanyoyi uku. Sakamakon horarwar danniya na horon tsokoki sun zama masu girma da karfi, kuma ƙarfin wannan "slant" a cikin jimiri, tunda yawancin motsa jiki ana yin su a cikin zangon REP sama da matsakaici. Na biyu “kara kuzari” ƙarfin horo shine Tsarin juyayi na tsakiya. Motsa jiki yana da rikitarwa dangane da ilimin kimiyyar kere kere, kuma aikin yana kan dabi'ar dabi'a, don haka kungiyoyin tsoka daban-daban sun fara aiki sosai, motsa jiki ne na "ci gaban jijiyoyi", wanda kuma ke haifar da karfin aiki. Hanya na uku - an riga an ambata a sama, horar da ƙarfafa tsokoki, wanda ya rage raunin motsa jiki kuma ya ba da babbar gudummawa ga haɓakar ƙarfi.
- Speed: ƙungiyoyi ana yin su cikin babban sauri, salon "fashewa", ban da yawancin shirin sun haɗa da gudun tsere. Duk wannan yana haɓaka saurin gudu na ɗan wasa.
- Jurewa na tsarin numfashi da na jijiyoyin jini: babban adadin horon da aka yi amfani da shi a hankali cikin tsarin "madauki" na gina rukunin horo tare da wannan Jogging yana ba da juriya sosai.
- Fassara: jerin darussan da aka yi amfani da su a cikin horo na aiki (alal misali, ɗaga Baturke tare da kettlebell, "ci gaba" iri-iri na tura-UPS, juyawa masu nauyi, da sauransu) don haɓaka sassauƙan gaɓoɓi da tsokoki.
- Daidaituwa: a nan yanayin yana kama da sakin layi na baya. Sakamako a cikin hadaddun matakai masu rikitarwa (kuma, daidai hawan Baturke), Da kuma (durƙusa a ƙafa ɗaya “bindiga”) kai tsaye ya dogara da haɗin kan ƙungiyoyin tsoka da ikon kiyaye daidaito. Dan wasa koyaushe yana yin irin wannan atisayen, babu makawa zai bunkasa kuma ya daidaita.
Mene ne rashin fa'ida da sabani?
Babban mawuyacin rashin horo na aiki guda biyu ne kawai:
- Growthananan girma a cikin ƙwayar tsoka. Wannan tsarin zai taimaka wajen bunkasa jikin tsoka, amma girman tsoka bai taba bayarwa ba. Don samun babban horo na hauhawar jini da abinci mai gina jiki yana buƙatar zama daban. Horar da aiki - ba gina jiki ba.
- Babu ɗayan halayen wasanni da suka gaza cimma sakamako mafi yawa saboda horo na fannoni da yawa (wannan labarin kamar yadda yake a cikin zane).
Kamar kowane tsarin horo, horon aiki yana da abubuwan da ke nuna rashin yarda:
- Ciki (musamman na biyu da na uku)
- Cututtuka daban-daban na zuciya da kuma General system of cardiovascular system
- M cututtuka da raunin da kashin baya
- Matsalar koda (ya kamata a kiyaye a cikin hopping)
- Cututtuka daban-daban da raunin tsarin musculoskeletal
- Kamuwa da cuta da kumburi tare da babban zazzabi
Don dacewa da horo na aiki?
Horar da aiki - tsarin horo wanda ya dace da mutane na kowane zamani, daga matasa har zuwa shekaru 16, maza da mata. Matsayi na farko na dacewa kuma ba shi da mahimmanci, akwai zaɓuɓɓuka don shirye-shiryen horo don duka masu farawa da waɗanda suka ci gaba.
Samun damar ziyartar zauren wasanni zai karawa da yawa motsa jiki ta hanyar kayan aiki da yawa wadanda basa samuwa a gida, amma a cikin gida yana yiwuwa a horar da su a cikin horon aiki wasu atisaye ne wadanda basa bukatar kayan aiki ko kuma mafi karancin abin .
Hakanan horarwar niyya na iya zama daban: ƙona mai, Generalarfin jiki gabaɗaya, ƙarfafa tsokoki da jijiyoyi, ci gaba da jimiri da kuma cin nasarar bayyanar "wasanni" kawai.
Horar da aiki don asarar nauyi
Babban ɓangare na horo (kuma a tsakanin 'yan mata - mafi rinjaye) sun tsunduma cikin horo na aiki don ƙimar nauyi. Lalle ne, irin waɗannan darussan bayar da gudummawa ga ajiyar kitsen mai mai ƙonawa, kuma zuwa mahimmin abu wannan ya faru ne saboda saurin saurin narkewar riga a lokacin aikin motsa jiki. Wannan horon aikin yana kama da HIIT (duk da haka waɗannan kwatance biyu ba ɗaya bane, za a tattauna bambance-bambance a ƙasa). Yawancin adadin kuzari suna ƙonewa kai tsaye a kan wasan motsa jiki waɗanda suke da tsayi sosai kuma suna amfani da ƙungiyoyin tsoka daban-daban lokaci guda.
Ga waɗanda ke neman ƙona mai kuma suna aiki da hanyar horo na aiki dole ne mu tuna cewa yawan horo dole ne ya kasance aƙalla uku a mako. Rarearin zama mafi wuya bazai iya haifar da canje-canje mai saurin rayuwa ba, wanda zai ba da rage kitsen jiki a cikin lokutan dawowa tsakanin motsa jiki. Tsawon lokacin horo zai dogara da ƙarfi da matakin horo: mafi ƙarancin mintuna 20, aƙalla mintina 60.
Idan kuna son rage nauyi, ku tuna ku ci ragin adadin kuzari kuma ku bi ƙa'idodin ƙa'idodin abinci mai dacewa. Idan muna magana game da abinci mai gina jiki na wasanni, don hanzarta aiwatar da asarar nauyi zama kyawawa don ƙara cin L-carnitine da furotin whey. Wannan zai taimaka "bushe" da sauri.
Horar da aiki don ƙwayar tsoka
A farko: horon aiki ba shine mafi kyawun kayan aiki don gina tsoka mai ƙarfi ba. A cikin wannan tsarin, horarwa da ke motsawa maimakon ƙarfi da ƙwayar tsoka, nauyin baƙuwar da aka yi amfani da ita na babban sakandare. Increaseara matsakaici a cikin ƙwayar tsoka na iya zama sananne ne kawai ga waɗanda ake horarwa waɗanda ba sa shiga cikin nauyin nauyi. Masu ginin jiki tare da ƙwarewa, sun sauya zuwa horo na aiki, na iya haƙura da wasu "ƙeta" na ƙarar tsoka, musamman maza a cikin rukunin 90 +.
Ga athletesan wasa waɗanda har yanzu suke son samun ƙaruwa da ƙarfin tsoka, aikatawa bisa ga wannan hanyar, zamu iya bin waɗannan ƙa'idodin:
- Kuna buƙatar daidaita saiti na motsa jiki don tallafawa motsi tare da masu nauyi (barbell, dumbbell nauyi, da dai sauransu) da ƙungiyoyin iko tare da nauyin jikinku (ja UPS, tura UPS, da sauransu).
- Adadin maimaitawa a cikin hanyar kusan kada a ɗaga sama da 12-15.
- Iyakance ga motsa jiki biyu a kowane mako.
- Zai yiwu a canza girmamawa a horo, misali a farkon - horar da galibin jikin sama na biyu - ƙafa da baya, guje wa wuce gona da iri “nauyi masu nauyi”.
- Gina Jiki: a sake, babban abincin mai gina jiki da halitta, wanda ke ƙaruwa da “fashewa” da ƙarfin tsoka.
Idan kanaso kasamu busasshen jiki mara kyau, horon aiki yana da kyau sosai. Da kyau, idan kuna son samun ƙarfi da ƙarfi, zai fi kyau ku ba da fifiko ga haɓaka jiki da haɓaka ƙarfi, da horo na aiki don yin zaɓi don ci gaban jiki gabaɗaya.
Fasali horo na aiki
Akwai manyan ka'idoji guda biyar na horo na aiki:
- Ana yin motsa jiki a tsaye ko tare da girmamawa a hannu (ba zaune ba kwance ba).
- Ana amfani da motsa jiki galibi tare da ma'aunin nauyi da nauyin jikinsa.
- Horon ya haɗa da motsa jiki na mnogocwetnye (ba keɓewa ba).
- Horarwar aiki da aka yi cikin salo mai sauri (“mai fashewa”).
- A cikin wannan tsarin yana horar da motsi, ba takamaiman tsokoki ba.
Ana iya kiran sifofin halayyar horo na aiki ƙananan nauyin axial a kan kashin baya kuma suna aiki da jijiyoyi da haɗin gwiwa a cikin "yanayin ceton wuta".
Ana amfani dashi sosai kuma yana gama gari a cikin sauran tsarin tsarin horarwa "madauwari" motsa jiki, sauya aikin aerobic da aikin anaerobic a cikin rabo kusan 30% zuwa 70% (kwatankwacin irin wannan ba gaskiya bane, zaɓuɓɓuka).
Abubuwan da ke da mahimmanci shine numfashi mai dacewa, aiki akan horar da mafi yawan tsokoki ƙididdigar ƙimar ƙarfin su (don ɗaukar nauyin 'yan wasa masu ci gaba ya kamata a kusanci su a hankali, farawa da shirye-shirye don masu farawa) da kuma dawowa mai kyau (hutu tsakanin azuzuwan aƙalla awa 24).
Darasi a cikin horo na aiki
A matsayinka na ƙa'ida, horo a cikin salon aiki, kuma ya haɗa da atisaye daga manyan rukuni huɗu:
- Motsa jiki tare da nauyin nauyi matsakaici da za'ayi a cikin fasalin fashewa: nau'ikan squats daban-daban; dagawa, saiwar ta ja, ta girgiza da rawar jiki.
- Motsa jiki asarar nauyi - UPS, sit-UPS, tura-UPS, da sauransu.
- Motsa jiki kan tsere: gudu, Keke da kuma injunan tuƙi.
- Takamaiman motsa jiki tare da kayan aiki na musamman (TRX, BOSU na hemisphere, fitball, makada, da sauransu).
Horar da aikin aiki na tsawon lokaci, yawanci ƙananan: daga mintuna 20 zuwa awa 1, ya danganta da matakin horo da burin horo.
Yadda ake yin atisayen da ya saba aiki? Dangane da abin da ke sama, ga wasu 'yan misalai na "juya" aikin yau da kullun a cikin aikin:
Misali 1: dan wasa yana yin dumbbell benci yana zaune a benci, horar da deltoids. Me kuke buƙatar yi don aiwatar da motsi ɗaya a cikin salon aiki? Na farko, je wurin tsaye. Na biyu, don rage nauyin bawo da aiwatar da motsawa cikin salo mai saurin gaske, haɗuwa da yawa da tsokoki na ƙafafu, watau, benci zai juya zuwa turawa. Abu na uku, zaka iya maye gurbin dumbbells ga kettlebell shine bawo mara daidaituwa, wanda yawanci zai hada da aikin masu karfafa tsoka.
Misali 2: Yanzu, juya mataccen zuwa aikin motsa jiki. Wannan na buƙatar da yawa (wataƙila sau da yawa) don rage nauyin sandar. Ana iya maye gurbin sandar da nauyi mai nauyi: don maza 40 zuwa 50 kilogiram, ga girlsan mata 16 zuwa 24 Kilolin motsa jiki ya kamata a yi su cikin yanayi mai sauri na sau 12-15, ba wai miƙe gwiwoyinku gaba ɗaya a sama ba kuma ku guji yawan lanƙwasa baya. 'Yan wasa suna jan sama da kilogiram 200, waɗannan nauyin zasu zama abin dariya, amma bai kamata mu manta game da saurin ba kuma wannan horo shine motsi.
Zaɓuɓɓukan zaɓi na TOP tare da nauyi
Menene bambance-bambance tsakanin horo kan aiki daga wanda aka saba?
- Salon darussan ya sha bamban da wanda aka karɓa a cikin ginin jiki: ana yin atisaye cikin sauri, a yanayin “fashewa”.
- “Kadaici” saboda ba a amfani da shi, duk zirga-zirga kawai mnogocwetnye.
- Kada a yi amfani da horo na ƙarfi - toshewa da libawa, kawai nauyin nauyi ne.
- Benci mai wahalar amfani - duk zirga-zirga ko kawai tsayawa a cikin manyan hannaye.
- Horon ya yi aiki kusan dukkanin ƙungiyoyin tsoka, rarrabuwar horo na rukunin tsoka kowane mako raba babu.
- Babu wani rarrabe rarrabe tsakanin bangaren “iko” na motsa jiki da kuma motsa jiki, atisayen horarwa na aiki daga duka kungiyoyin an hade su.
- Aiki yayi amfani da hanyar madauwari, wanda kusan babu tsarin al'adun gargajiya.
- Akwai gyaran kwakwalwa don jin aikin takamaiman kungiyoyin tsoka (mai da hankali kan aikin daidaita tsokoki ba shi yiwuwa).
- Bambanci mafi mahimmanci: ba horar da tsokoki-wato, motsi. Ana samun karuwar sannu a hankali a ma'aunin nauyi da aka yi amfani da shi, amma wannan abin ba shi da mahimmanci kamar horo na al'ada da ƙarfe.
Wani kayan aiki za'a buƙata?
Darasi a cikin horo na aiki yana da banbanci mai yawa, bi da bi, kuma tare da kayan aikin da aka yi amfani da su yanayin ya yi kama.
Ya kamata a lura da cewa yawancin aikin motsa jiki da aka yi tare da nauyin jikinku ko nauyi masu sauƙi kyauta. Don haka daidai suke dacewa da ɗauka da zaure, a cikin dakin motsa jiki, gida da filin Wasanni. Amma kuma zaka iya fadada ƙarin kayan aikin horo.
Horar da aiki yana amfani da kayan aiki masu zuwa:
- Iri iri daban-daban na nauyi: barbells, dumbbells, kettlebells, medbay.
- Kayan motsa jiki na gargajiya: sandunan kwance, zobba, sanduna marasa daidaito.
- Daban-daban na na'urorin cardio: tukin jirgin ruwa, motsa jiki na motsa jiki, matattara, elipsoid.
- Abubuwa da dama na motsa jiki na motsa jiki waɗanda zaku iya amfani dasu a gida ko dakin motsa jiki: TRX, BOSU rabin ball, igiyoyi masu nauyi, ƙwallon motsa jiki, sandar roba, diski mai juyowa.
Shin yana yiwuwa a yi horo na aiki don masu farawa?
Akwai horo na aiki don sabbin shiga zuwa wasanni tare da kowane matakin dacewa. Babban abu shine zaɓi tsarin horo na dacewa ga masu farawa da kuma fara isasshen motsa jiki, a hankali ƙara ƙarar, ƙarfi da rikitarwa na zaman horo.
Abinda kawai ake buƙata ga masu farawa shine ya sadu da mafi ƙarancin ƙa'idodi akan lafiya (jerin contraindications, duba sama).
Nasihu don farawa:
- Kafin fara wasan motsa jiki, a fili ka bayyana wa kanka burin da kake shirin cimmawa na kona kitse, nasarar sakamako na waje ita ce “siffofin wasanni”, ci gaba da horarwa ta gaba daya, da dai sauransu. A kan wannan ne kake bukatar gina shirin horo na farko. .
- Yi hankali sosai don kimanta ƙarfin su kafin fara horo kuma fara horo tare da wadatar motsa jiki.
- Koyi kamun kai: kiyaye kundin rubutu na horo kuma auna kanku a kai a kai kuyi matakan awo.
- Baya ga horo, kar a manta game da abinci mai gina jiki: karin furotin da ƙananan “mai saurin” carbohydrates a cikin abincin. Yi amfani da abinci mai gina jiki (musamman furotin), halittar halitta, rukunin bitamin-ma'adinai.
- Inganta sakamakonku shine babban ma'aunin ci gaba. Ga waɗanda suka ci gaba da horarwa don su sami ci gaba kawai a matsayin abin koyi, amma babu ma'ana a shiga tare da su a cikin gasar kai tsaye. Gabaɗaya, ruhun gasa har yanzu baya magana game da horo na aiki; kuna aiwatarwa bisa ga wannan tsarin, kuna cikin zobe da kan dandamalin ɗaga nauyi.
Menene bambance-bambance tsakanin horarwar aiki tsakanin tazara
Yankuna biyu na dacewa - horo na tazara mai ƙarfi (HIIT) da horarwa na aiki suna kama da juna ta hanyoyi da yawa: kuma galibi ana amfani da darasi iri ɗaya da horar da mabiya tsarin duka kusan ba za a iya rarrabewa a waje ba. Duk da haka bambance-bambancen suna nan, kuma shin suna cikin asalin falsafar da take tattare da waɗannan tsarin.
HIIT ya haɗa da canza aikin aerobic da anaerobic don kunna matakan rayuwa cikin jiki don ƙona kitse. Aikin motsa jiki da motsa jiki ana kuma haɗuwa da su, amma mahimmancin sauyawarsu ba sharaɗi bane na motsa jiki. A cikin aikin horo mafi mahimmanci shine a maimaitawa, haɓaka ƙwarewar wasanni da "samun shi" masu daidaita tsoka.
Burin kowane mai koyon aikin ya bambanta, amma gabaɗaya za mu iya cewa a cikin HIIT shine mafi mahimmancin ƙona kitse da sashin aerobic, kuma a cikin horo na aiki, ƙimar nauyi sama da kusan 70%, kuma sakamakon haka, an ɗan ƙara mai da hankali akan ƙarfi da yawan tsokoki. Kodayake idan kuka kalli shirye-shiryen horarwa na HIIT da kimiyyar lissafi, za mu ga cewa waɗannan wasannin biyu suna da alaƙa da juna kuma suna da abubuwa iri ɗaya.
Duk game da wasan motsa jiki na HIIT
Me yasa akeyin horo?
- Horar da aiki yana inganta ci gaban haɓaka halaye na wasanni: iko, juriya, saurin aiki, daidaito, da sauransu.
- Karatuttuka a kan wannan dabarar suna samuwa ga kusan kowa, ba tare da la'akari da jinsi, shekaru da lafiyar jiki ba.
- Kuna iya horarwa tare da adadi kaɗan na kaya ba tare da ziyartar dakin motsa jiki ba - a gida ko a waje a filin Wasan.
- Horar da aiki yana ba da ƙarin inshora game da rauni ta hanyar haɓaka tsokoki masu daidaitawa.
- A cikin wannan tsarin babu wata dangantaka mai tsauri tsakanin nasara a cikin horo da bayanan halittar mutum (a cikin ginin jiki da haɓaka wannan dogaro yana da ƙarfi sosai); kyakkyawan sakamako yana iya samun kusan kowane horo.
Misali mai shiri na horon aiki a gida
Muna ba ku zaɓi na horo na aiki, wanda za a iya yi a gida. Wannan babban tsarin motsa jiki ne don asarar nauyi da sautin tsoka! Hakanan zaka iya sanya shi wahala, idan kayi amfani da dumbbells ko ƙara yawan maimaitawa.
Specifiedayyadaddun adadin abubuwan da aka ƙididdige akan matsakaicin matakin ɗaliban. Masu farawa zasu iya rage adadin wakilai da rabi, ci gaba akasin haka, ƙaruwa (a cikin karfin jiki). Yawan maimaitawa da aka nuna a gefe guda. Tsakanin motsa jiki baya buƙatar yin babban tafiya, sakan 15-30 zai isa.
Gama motsa jiki a gida don masu farawa
Kafin motsa jiki ka tabbata kayi motsa jiki, bayan motsa jiki - mikewa.
Zagayen farko
1. Falo tare da karkatarwa: 15 sake
2. Pushups "A Waje" (daga gwiwoyi): 8 sake
3. Daukewa a kan kujera + gubar kafa: 12 sake
4. Tafiya a mashaya: 15 sake
5. Swing kafa sama a karkatar: 12 sake
6. Shafar gwiwa zuwa gwiwar hannu a cikin katako: 15 maimaitawa
7. Tsugunnowa tsalle tare: 15 sake
Sauran 1 minti
Zagaye na biyu
1. Side lunge + dumbbell benchi ya buga: 15 sake
2. Turawa a cikin "tudun": 12 maimaitawa
3. Matattun gawa a kafa daya: 15 sake
4. Kiwo hannaye da kafafu a tsaye kuma a cikin katako: 10 sake
5. Tsugunno + kame kafa zuwa gefe: 15 sake
6. Ja a cikin sandar dumbbells: 12 sake
7. Gudu tare da daga gwiwa mai karfi20 waks
Sauran 1 minti
Zagaye na uku
1. Baya baya tare da daga gwiwa: 15 sake
2. Koma tura-UPS tare da taɓa ƙafa: a maimaita 12
3. Tashi daga kujera: 15 sake
4. Gwiwoyi a cikin sandar: 15 sake
5. kneesaga gwiwoyi zuwa kirji: 15 sake
6. Nutsewa: 20 sake
7. Yin gudu tare da zahlest ƙananan kafa: 25 sake
Dubi kuma:
- Ja-UPS: yadda ake koyon cim ma tukwici
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
- Haɓakawa: abin da ake buƙata da yadda ake aiwatar da zaɓuɓɓuka 20