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Karatuttukan horo na rukuni a cikin kulab ɗin motsa jiki, waɗanda aka gudanar cikin rukuni a ƙarƙashin jagorancin mai koyarwar. Horon rukuni na iya zama kwatancen wasanni daban-daban: daga Pilates mai sauƙi don tasirin tasiri.
Na yanke shawarar halartar horo na rukuni kuma ban iya yanke shawarar wane shugabanci zan zaɓa ba? Ko dai kawai an ɓace a cikin jadawalin zuwa ƙungiyar motsa jiki, wanda ya haɗa da sunayen da yawa ba a sani ba? Muna ba ku keɓaɓɓe, cikakken tsari na nau'ikan wasannin motsa jiki tare da kwatanci da hotuna.
Dubi kuma:
- Top 20 mafi kyawun mata mata don dacewa
- Ingantaccen abinci mai gina jiki: yadda zaka fara mataki zuwa mataki
Bayani na asali game da nau'ikan horarwar kungiya
Horon rukuni galibi yana da kusan suna iri ɗaya koda a kulab ɗin motsa jiki daban-daban. Sau da yawa ana kiran shirye-shirye a cikin Ingilishi, don haka ba koyaushe ake saurin fahimtar nau'ukan azuzuwan ba.
Zai yiwu da sharaɗi a raba kowane nau'in horo na rukuni akan yankuna da yawa:
- Aerobic motsa jiki
- Ƙarfafa horo
- Mixed motsa jiki (cardio + ƙarfi)
- Wasan motsa jiki
- Impactananan tasirin motsa jiki
Da kyau, shirin horonku ya kamata ya haɗa da horar da nauyi, motsa jiki da motsa jiki / yoga. Mikewa ya wadatar don aiwatar da 1 sau daya a mako, sauran ayyukan motsa jiki suna yaduwa cikin mako. Idan baku da ikon ziyartar horon ƙungiyar sau da yawa, zai fi kyau ku lura da irin wasannin motsa jiki, waɗanda nau'ikan kayan aiki daban daban ga dukkan jiki. Mikewa ne irin shirin da kwata-kwata ba tare da lalacewa ba ana iya aiwatar dashi a gida. Misali, kalli zabin mu: bidiyo 7 tare da miƙawa don masu farawa a gida.
Menene mahimmanci a tuna?
Sau da yawa irin wannan horo na rukuni a kulab ɗin kiwon lafiya daban-daban yana da mahimmancin abun ciki da kaya. Don haka tabbatar da ziyartar darasin gwaji idan kun zabi horarwa ta rukuni. Koda kuwa kun saba da shirin (karanta bayanin ko kayi a baya), Zai fi kyau a ga aikin da idanunsu.
Misali, a wasu kulab ɗin motsa jiki a cikin shirin na Horon tazara samfurin da aka bayar, wanda ya dace da yawancin masu hannu, kuma a cikin wasu kulab ɗin motsa jiki, waɗannan ƙirar an tsara su ne kawai don ci gaba. Zai fi kyau a tantance tun farko matakin wahalar kowane shiri don zabar kaya mafi kyau. Ga wasu nau'ikan horo na rukuni yana ba da matakai da yawa na wahala, misali, Mataki na, Mataki na II, Mataki na III. Wannan yana nufin matakin farko, na biyu da na uku na rikitarwa.
Idan kana ziyartar dakin motsa jiki, wanda ake koyarda kungiyar motsa jiki na Les mills, wato Jikin Jiki, Yakin jiki, Daidaitawar jiki, CXWORX, Sh'bam da sauransu, karanta cikakken bayanin su a cikin labarin mu: Duk shirye-shirye daga Les Mills.
Nasihu don motsa jiki na rukuni:
- Tabbatar karanta bayanin kuma bincika matakin ɗora kaya a kan takamaiman wasan motsa jiki, kafin tsara jadawalin. Mai yawa ya dogara da malamin aji, koda nau'ikan shirin ɗaya na iya bambanta da yawa daga masu horarwa daban-daban.
- Babu matsala a cikin wane tsari za'a sami shirye-shirye a cikin yini: horo na farko da aka fara ko motsa jiki. Dubi ta'aziyar ku da saukakarku: yana da kyau ku fara da mafi sauƙin shirin ku kuma kammala karatun ku na yau da kullun. Amma sakamakon aikin ba zai tasiri ba.
- Mikewa da yoga ya fi kyau a sanya shirin ƙarshe na ranar (idan ze yiwu). Amma ana iya ziyartar atisayen haɗin gwiwa da farko.
- Tabbatar shiga cikin sneakers don kowane nau'in motsa jiki na rukuni tare da ƙarancin shirye-shirye masu tasiri, inda ake ɗaukar azuzuwan ƙafa. Yi amfani da tufafi masu kyau waɗanda aka yi da kayan ƙasa, wanda ba ya hana motsi.
- Koyaushe kawo ruwa don aiwatarwa, gwada shan ƙananan SIPS kowane minti 10-15. Tabbatar shan gilashin ruwa minti 20 kafin motsa jiki da kofuna biyu na ruwa bayan motsa jiki don rehydration.
- Idan kun ji rauni mai tsanani, jiri, kunci a cikin zuciya, to tsaya ku riƙe numfashinku. Yi amfani da fitbit ko abin dubawa na zuciya don sa ido kan bugun zuciya yayin ayyuka kuma kada a cika zuciya.
- Yi ƙoƙari ku daidaita shirinku na wasannin motsa jiki don haɗa nau'ikan iri-iri, ba nau'I ɗaya na lodi ba, koda kuwa kun fi son wasu nau'ikan motsa jiki.
- Idan kana da raunin rashin lafiya ko cuta mai ci gaba, dole sai ka shawarci likitanka kuma ka nemi shawara tare da kocin game da lodi.
- Don cimma sakamako dole ne ku halarci motsa jiki na rukuni akai-akai aƙalla sau 2 a mako na awanni 1-2. Kada ku yi tsammanin ci gaba mai sauri a kan zaman 2-3 yawanku ba zai yuwu ya canza ba. Kuna buƙatar horar da makonni 3-4 don ganin sakamakon farko.
Horon kungiyar Aerobic
Horar da rukuni na Aerobic an tsara shi da farko ne mai ƙona kalori, ci gaban tsarin zuciya da haɓaka ƙarfin zuciya. Tare da waɗannan azuzuwan zaka iya rasa nauyi kuma ka rabu da ƙiba mai yawa. A kan talakawan, wadannan motsa jiki na motsa jiki don ƙona adadin kuzari 400-500 a kowace awa kuma cikakke ne ga masu cin abinci duk matakan dacewa.
Hakanan ana nuna motsa jiki na motsa jiki ga waɗanda ke cikin ƙarfin horo a cikin dakin motsa jiki kuma yana neman ƙarin shirye-shirye don aikin motsawar zuciyar mu. Ka tuna cewa horar da jijiyoyin zuciya ya zama dole, koda kuwa ba kwa son motsa jiki. Musclearfin ƙwayar zuciya tare da ƙaruwar lodi na iya fara saurin rauni.
Aerobic (Aerobics)
Aerobics ƙungiyoyi ne masu rikitarwa masu ƙarfi waɗanda ake aiwatarwa ƙarƙashin kiɗan kiɗa. Ana iya kiran wasan motsa jiki wani nau'in rawa na wasanni. Shirye-shiryen sun haɗa da movementsan ƙungiyoyi masu mahimmanci, waɗanda aka haɗa su cikin jaka. Da farko za ku iya da wahalar sake dukkan motsi a cikin lokaci zuwa kiɗan, amma da lokaci za ku mallaki shirin.
Exerciseungiyar motsa jiki na motsa jiki, akwai matakan da yawa dangane da mahimmancin abubuwan haɗuwa da amfani da kuzari. Kasance a cikin wannan nau'ikan horarwa kaɗan ne, ana yin kowane zaman horo a ci gaba. Aerobics yawanci yana faruwa ba tare da amfani da ƙarin kayan aiki ba.
Mataki / Mataki-Aerobic (Mataki na aerobic)
Mataki na aerobics yana ɗayan shahararrun yanayin motsa jiki, wanda aka samo shi a cikin jadawalin yawancin kulab ɗin wasanni. Tana wakiltar a motsa jiki na rukuni, wanda ya dogara da salageanu akan dandamali na musamman (mataki).
Kamar wasan motsa jiki na yau da kullun, wasan motsa jiki na motsa jiki ya haɗa da haɗuwa da matakai daban-daban waɗanda suke da rikitarwa yayin aikin. Matakan motsa jiki na motsa jiki yana taimakawa ƙona adadin kuzari da kuma aiki da tsokoki a gindi da ƙafafu, yayin da aka rage kayan aiki ga gabobin. Kara karantawa: Matakan aerobics: fa'ida, cutarwa, tasiri, motsa jiki.
Kickboxing (Kickboxing) ko Box (Akwati)
Jadawalin manyan kungiyoyin kula da motsa jiki suma sun fito da irin wannan horo na rukuni kamar kayan kwalliya da Dambe. Kickboxing ya hada da dabaru masu ban mamaki duka ta hannu da kafa, saboda haka, yana bada nauyin daya akan babba da kasan jikin. Akwatin ya haɗa da dabarun naushi, don haka ana amfani dashionyawancin kaya yana samun ɓangaren sama na jiki.
Yayinda duka nau'ikan horo overallara ƙarfin ƙarfin gaba ɗaya, ƙona mai, inganta ƙoshin lafiya, ƙarfafa tsokoki da haɓaka haɓaka, ƙarfi da saurin aiki. Waɗannan azuzuwan ma suna da kyau don sauƙaƙa damuwa da 'yanci daga rashin kulawa. Kwanan nan samun shahararren shugabanci na MMA (kayan fasaha na martial), wanda ya haɗu da fasahohi da yawa, makarantu da kwatancen gwagwarmaya ɗaya.
Ta-bo (Tae-Bo)
Tae Bo cakuda ne na fasahar bugawa da motsa jiki wanda aka tsara musamman domin baka damar samun cikakkiyar sifa ta hanyar amfani da abubuwan fasaha. Wannan cikakken aikin motsa jiki ne ga waɗanda basa son tsalle ko tafiya akan mataki. Wannan shirin yana haɗuwa da motsa jiki da aiki daga tsokoki na makamai, ciki, gindi da cinyoyi.
Yawancin lokaci ana rarraba shirin zuwa sassa daban-daban, yayin da zaku ƙarfafa ƙarfin tsokoki na babba da ƙananan jiki haɗe da ƙarfin zuciya da ƙona calories. Kada a rude ku da Tae Bo da dambe (Muay Thai). Muay Thai fasaha ce ta Asiya. Ta bo shine ɗayan fannoni a cikin motsa jiki na wasan motsa jiki da kuma wasan tsere wanda mai koyarwa Billy ya tsara rabin fanko.
Ruwan ruwa (A-Fitness)
A-dacewa shine m nau'i na cardio wanda ya dace da duk wanda ke ciki, ciki har da 'yan mata masu ciki, tsofaffi, mutanen da ke da cututtuka na tsarin zuciya da jijiyoyin jiki. An gudanar da motsa jiki-motsa jiki a cikin ruwa don kidan kiɗa.
An tabbatar da cewa azuzuwan da ke cikin ruwa sun fi tasiri fiye da ƙasa saboda ruwa yana haɓaka tasirin aikin muscular ta hanyar shawo kan ƙarin juriya. Hakanan, ruwa yana ba da tasirin tausa, wanda ke inganta sautin fata da rage cellulite. Natsuwa ba ta ba ka damar ƙona adadin kuzari da yawa kamar wasan motsa jiki ba, don haka slimming yana da kyawawa don haɗa shirin tare da sauran horo na rukuni.
Hawan keke / Juya (Hawan keke / Juya)
Gudun keke wani shahararren nau'in motsa jiki ne wanda yake darasi akan kekunan motsa jiki na musamman (kekunan). Horarwa yana faruwa a cikin yanayin tazara, ana sauya kaya ta saurin juyawar ƙafafun kafa, juriya da matsayin jiki.
Hawan keke yana daya daga cikin mafi yawa yawan motsa jiki na motsa jiki, mafi nauyi yana samun kafafu, gindi da baya. Da wannan zaku bushe kuma ku rasa nauyi kuma ba tsoka yana ƙaruwa. Hawan keke ya shahara kamar maza da mata. Kara karantawa: Hawan keke: menene shi, fa'idodi, yadda yakamata.
Tsallaka Kangoo (Tsalle Kangoo)
Tsalle-tsalle na Kangoo ɗayan ɗayan sabbin abubuwa ne a cikin duniyar dacewa, wanda nan take ya zama sananne sosai. Babban fasalin wannan shirin shine musamman "tsalle-tsalle", wanda ke da tsarin bazara na musamman. Irin wannan dacewa ba kawai yana da tasiri sosai ga raunin nauyi da ƙarfafa tsoka ba, har ma yana da aminci ga haɗin gwiwa da baya, saboda waɗannan takalman bazara an tsara su ne musamman don gyara bayan rauni.
Masu haɓaka shirin sun yi alƙawarin ƙona kalori mai yawa da motsa jiki na nishaɗi. Akwai nau'ikan horo 2: Karfin Kangoo (tazara tazara) da Kangoo Dance (wasan motsa jiki). Children'sungiyar yara suna motsa jiki Kangoo Tsalle.
Ƙarfafa horo
A cikin wadannan nau'ikan motsa jiki babban burin ka shine ƙarfin haɓakawa, haɓaka tsarin kwarangwal-muscular, ƙarfafa tsokoki da kawar da wuraren matsala akan hannaye, ciki da ƙafafu. Ana gudanar da ikon shirin tare da nauyi (dumbbells, barbell, bodybar) kuma tare da nauyin jikinsa. A cikin waɗannan darussan wata fasaha ce mai mahimmanci, don haka tabbatar da bin duk shawarwarin malamin.
Yana da mahimmanci a lura cewa ba lallai ba ne a damu da ci gaban tsoka da ƙaruwa daga motsa jiki a cikin ƙungiyoyi. A matsayinka na ƙa'ida, suna ba da motsa jiki tare da ƙananan nauyi, wanda zai haifar da tsokoki don yin sauti amma ba zai ƙara yawan ƙwayar tsoka ba. Aarfin ƙarfin ikon horo na rukuni wanda aka tsara don ƙona kitse da gina kyakkyawan jiki mai taushi don haka jin daɗin haɗa su cikin shirin lafiyar ku idan kuna son rasa nauyi.
Sassakar Jiki / Super Sculpt
Kusan kowane gidan kula da lafiya yana da trainingarfin horo ga dukkan kungiyoyin tsoka, kuma galibi ana kiran sa Bodyan sassaƙa. Shirin ya hada da motsa jiki tare da nauyi (galibi dumbbells) da kuma motsa jiki tare da nauyin jikinka (turawa, katako) wanda zai taimaka maka karfafa tsokoki da samun jiki mai taushi.
Mafi sau da yawa zaku yi aikin motsa jiki na yau da kullun tare da nauyi mai sauƙi, koyaushe kuna aiki ta cikin ƙungiyoyin tsoka daban-daban na manya da ƙananan sassan jiki.
Bodyananan Jiki da Babban jiki
Wannan horo na ƙarfi don jikin sama (Sama sama) da ƙananan jiki (Bodyananan Jiki). Irin wannan horo na rukuni ya dace da waɗanda suka yana son haɓaka don aiki akan ƙungiyoyin tsoka daban. A cikin Babban Jiki zaku ƙarfafa tsokoki na makamai, kafadu, kirji, baya, latsa, yin matsewa, ja UPS, da dumbbells, turawa, katako.
A cikin shirin na Lowerananan isananan ya kamata suyi aiki akan tsokoki na ƙafafu da gindi, galibi huhu, squats, swings kafafu tsaye da kwance a ƙasa. Sau da yawa diluted motsa jiki motsa jiki motsa jiki don ƙarin ƙona calorie.
Abun / Core
Idan kana son lafazi yi aiki a kan ciki mai ciki, to don Allah a kula da aikin motsa jiki Abs (Abubuwan gargajiya), wanda zai taimaka maka wajen fitar da yankin kugu da kuma karfafa tsokoki na ciki, baya da kasan baya.
Mafi yawancin lokuta, darasin yana kan bene sosai akwai nau'ikan nau'ikan crunches, katako, hauhawar jini. Wasu lokuta ana haɗuwa da motsa jiki tare da miƙawa. A wannan yanayin, jadawalin yana nuni, watau, Abs + Flex.
ABL, Bums + Abs
Sau da yawa a cikin kulab ɗin motsa jiki suna bayarwa horarwa ta rukuni don yankuna mafiya matsala. Ana kiransu ABL (Na ciki, Gindi, pressafãfun kafafu, gindi, ƙafafu) ko Bums + Abs (gindi da latsawa). Shirye-shiryen sun hada da yin atisaye wanda zai taimaka maka wajen samun cinyoyi da mara da kyau da kuma matse jijiyoyin ciki.
Irin wannan horon suna da shahara sosai saboda waɗannan yankuna suna tara babban kitse a jikin mata. Ana gudanar da shirin ABL tare da nauyin kansa da ƙarin nauyi.
Jikin Jikin / Pampo / Zafin ƙarfe / Fitaccen ƙarfe / Barbell
wadannan trainingarfin ƙarfi tare da barbell mai sauƙi don sautin tsoka da ƙona mai. Azuzuwan da aka tsara don adadi mai yawa na maimaitawa ga kowane rukuni na tsoka, yana ba ku damar aiki kan raunin nauyi, sautin tsoka da rage ƙarar a lokaci guda.
Shirin yana tare da kiɗa mai motsawa, ana yin motsi a daidaitaccen kari. Ana amfani da ƙananan nauyin sanduna / bodybare: 3-7 kg. Kara karantawa game da shirin Jirgin Jikin.
Trainingungiyar haɗin gwiwa (ƙarfin + ƙarfi)
A cikin horo na rukuni mai haɗuwa yana haɗa nauyin zuciya don ci gaban tsarin zuciya da ɗaukar iko don sautin tsoka. Waɗannan shirye-shiryen sun dace don haɗakarwa don haɓaka ƙimar jikin mutum da kuma samun ƙoshin lafiya gaba ɗaya a cikin ɗan gajeren lokaci.
Koyaya, irin wannan horarwar yawanci yana ƙunshe da babban yanayi da saurin canjin motsa jiki, don haka masu farawa zasu iya zama da wahala a farko don kiyaye saitin sauri ba tare da rasa fasaha ba. Idan bakada tabbas game da iyawar ka, zai fi kyau ka fifita wani aiki mai sauki.
Horarwar da'ira (horon da'ira)
A irin wannan wasan motsa jiki na jiran ku da yawa darussan da kuka maimaita a kan madauwari manufa, aiki ta hanyar dukkanin kungiyoyin tsoka. Misali, squats, plank, gudana a wurin, turawa, crunches, tsalle - zagaye daya ne.
Kowane motsa jiki da kake yi na wani lokaci (ko wasu adadin lokuta), ana samun nasara daga wani zuwa wani. Bayan kammala dukkan da'irar zaka sami karamin hutu sannan ka maimaita da'irar. Ofungiyoyin motsa jiki waɗanda malami ya tsara da kuma matakin mawuyacin shirye-shiryen a cikin zauren ku.
FT / Horar da Ayyuka (Horar da Ayyuka)
Yanayin horo na aiki shine zakuyi atisayen da zasuyi amfani da ƙungiyoyin tsoka da yawa na ɓangarorin sama da ƙananan. Wannan zai baka damar ba wai kawai don sautin dukkan jiki ba, amma kuma ƙone yawancin adadin kuzari.
Kari akan haka, horar da aiki zai taimaka maka bunkasa saurin aiki da saurin halaye wadanda zasu zo da amfani a rayuwar yau da kullun. Yawancin lokaci horo na aikin aiki yana faruwa ba tare da ƙarin kaya tare da nauyin jikinsa ba. Kara karantawa game da fa'idar horo na aiki.
TRX (Madauki horo)
Kuma a nan akwai wani yanayin zamani a cikin horar da rukuni. TRX tana da alama mai sauƙi da sauƙi, wanda ya ƙunshi madaukai rataye biyu. Koyaya, waɗannan madaukai suna yin abubuwan al'ajabi, suna tilasta tsokokin ku suyi aiki sosai.
Tare da TRX zaka iya yin aikin da aka saba, amma saboda buƙatar kiyaye daidaito da daidaito, kowane motsa jiki yana da rikitarwa kuma yana tilasta jikinka yayi aiki sosai. Ainihin zaman horo na ƙungiyar TRX ya haɗa da motsa jiki na aiki don ƙungiyoyin tsoka da yawa na manya da ƙananan sassan jiki. Kara karantawa: TRX: amfani, tasiri, motsa jiki.
Tazara / HIIT (Tazarar tazara ko HIIT)
Idan kana son kona kitse kuma don haka ka inganta yanayin jiki, to horon tazara ya dace da kai. Ana yin aji a kan ka'idar sauya tazara mai tsayi da tazara, kowace tazara an ware mata wani lokaci.
A lokacin horo na tazara sau da yawa ya rasa adadin kuzari fiye da motsa jiki na motsa jiki ta hanyar haɓaka metabolism bayan ƙarshen karatun. Daya daga cikin nau'ikan horo na tazara shine Tabata (TABATA), wanda a cikin sa'annan 20 sakan na motsa jiki mai karfi wanda ya biyo bayan sakan 10 na hutawa. Kara karantawa anan: TABATA horo: manhaja + shirin motsa jiki.
CrossFit (Crossfit)
Crossfit wasa ne mai matukar kyau da shahara sosai, wanda da sauri ya zama babban ci gaba a fagen ƙoshin lafiya. An tsara jigon horo don ci gaba mai ma'ana ba tare da matsalolin lafiya ba (musamman ma haɗin gwiwa da kashin baya).
Shirye-shiryen haɗakarwa ne na ƙarfi mai ƙarfi, motsa jiki da motsa jiki waɗanda ake aiwatarwa cikin sauri: kuzari, tsalle, tura-UPS, ja-UPS, hawa igiya, aiki tare da nauyi da ƙari. Crossfit ba shiri bane kawai na rage nauyi, shi motsa jiki na ekstremalnie don inganta ƙoshin lafiya cikin ƙanƙanin lokaci. Kara karantawa game da horo don giciye.
Rawar kungiyar rawa
Amfani mai kyau na darussan rawa shine ba za ku rasa nauyi kawai ba, amma don samun cajin aiki da tabbatacce. Bugu da kari, shirye-shiryen da suka danganci rawa suna taimakawa wajen bayyana filastik da karimcin da ke da amfani a rayuwar yau da kullun. Koyaya yakamata a lura cewa horon rukuni a cikin zauren da yafi dacewa da rashi-nauyi fiye da haɓaka rawar rawar ku.
Matsayin ƙa'ida, horar da ƙungiyar raye-raye yana ba da darasi mai tsada mai ƙarfi. Dangane da mawuyacin aikin choreography, ya dogara da takamaiman malami, amma galibi suna mai da hankali ne ga ɗaliban ɗalibai. Muna ba da bayanin ƙananan yankuna na ƙungiyar raye raye waɗanda ke faruwa mafi yawan lokuta.
AIKIN DANCE: kowane iri ne
Zumba (Zumba)
A yau, Zumba yana ɗaya daga cikin mafi yawa shahararrun rawa a cikin motsa jiki-dakunan duniya. Ya dogara ne akan motsi na salon rawa na Latin Amurka masu hade.
Horon rukuni na Zumba an tsara shi kawai, mai saurin ƙona kitse da kiɗa mai raɗaɗi, don haka shirin ya zama cikakke ga raunin nauyi da yanayi mai kyau. Motsa jiki yana da daɗi da sauƙi, don haka ya dace da masu farawa. Kara karantawa: Zumba dacewa: menene menene, fa'ida da rashin fa'ida, fasali da shawarwari.
Dance Belly (belly Dance)
Wanene a cikinmu bai yi sha'awar rawan ciki ba kuma ya yi ƙoƙari ya motsa jiki a ƙarƙashin ƙirar Gabas? Koyaya, Belly Dance ba kawai ba yana haɓaka haɓaka, taushi da santsi kuma yana taimakawa matse ciki, kugu, gindi da cinyoyi.
Karatuttukan suna koyar da ainihin fasahar Belly Dance na yau da kullun waɗanda ke haɓaka dukkan manyan ƙungiyoyin tsoka da haɓaka motsi na haɗin gwiwa. Rawar ciki mai amfani sosai da waɗanda ke jagorancin salon rayuwa saboda motsin kwatangwalo don haɓaka zagawar jini a cikin gabobin ƙugu.
Dance Strip / Dance (Pole Dance)
Rawan tsiri ko rawa mai lakabi kuma ana kiranta shestova acrobatics. Don samun sakamako mai kyau a cikin irin wannan ƙoshin lafiyar zaku buƙaci ƙarfin zuciya, miƙaƙƙiya mai kyau, tsokoki mai ƙarfi (musamman jikin sama) da kyakkyawan ƙoshin lafiya. Godiya ga atisayen akan sanda, ba kawai za ku inganta ingancin jiki ba, har ma za ku iya samar da sassauci, daidaitawa da saurin aiki.
Bugu da kari, rawar rawa tana taimakawa wajen bunkasa filastik da alheri, gami da kowane irin horon rawar. Af, rawar tsiri don masu farawa na iya haɗawa da atisaye tare da sanda, amma kawai zai shirya ku don ƙwarewar fasaha.
Rawar Jiki (Jikin Jiki)
Wannan aikin ya dace ba kawai ga masu rawa ko tsoffin masu rawa ba, amma duk wanda yake so ya sami siriri, jiki kyakkyawa ba tare da wuraren matsala ba. Wani ɓangare na motsa jiki a cikin Jikin wasan ƙwallon da aka yi a Barre: za ku yi guraben motsa jiki da ɗaga kafa iri-iri.
Wani ɓangare na horon yana faruwa a ƙasa kuma ƙananan motsa jiki ne masu motsa jiki waɗanda suka dace da ƙwarewar al'ada. Musamman ma wannan shirin yana da amfani ga waɗanda suke son yin aiki akan samuwar siririn ƙafafu. Kara karantawa: cardio Barre: fa'idodi, fasali, inganci.
Dance Mix
Mix Dance, kamar yadda yake bayyane daga sunan kanta, cakuɗe ne na salon rawa daban-daban: hip hop, jazz-funk, gida, hutu rawa, R'n'b, freestyle. Irin wannan horo na rukuni ba kawai ƙona adadin kuzari ba ne, amma koya motsa zuwa wani yanayi da salon daban.
Kiɗa na zamani, choreography daban-daban, makamashi a cikin kowane motsi - Dance Mix zai baku kwarin gwiwa, saukaka damuwa da kasala.
Hakanan daga cikin horarwar rawa sune: Latin, salsa, hip hop, rawa na rawa, rawar gani. Kada kuji tsoron ziyartar horo iri-iri na raye raye, idan kuna son irin wannan dacewar. Bayan duk wannan, burin ku ba shine ku hanzarta koyon duk matakan ba. Burin ku shine don samun motsa jiki na motsa jiki, ƙone adadin kuzari, koyon sarrafa jikinku da samun kyawawan halaye.
Lowungiyar motsa jiki mai rauni
Irin wannan horarwar rukuni shine manufa ga waɗanda yana guje wa gigicewa da ɗaukar nauyi. Ana yin waɗannan shirye-shiryen ba tare da ƙafafu ba, ba su da tasiri a kan haɗin gwiwa, saboda haka ya dace da yawancin mutane masu hannu.
Amma koda kuwa kuna da cikakkiyar lafiya kuma ba ku da wata hujja, tabbatar da kula da irin waɗannan shirye-shiryen. Yawancinsu suna yin rigakafin cututtuka daban-daban waɗanda za a iya haifar da su ta hanyar zaman kashe wando ko, akasin haka, lodi mai yawa.
Pilates
Babban yankin da ake niyya shi ne tsokoki: baya, ciki, gindi, don haka idan wannan shine yankinku na matsala, to tabbas kun ba da shawarar Pilates. Kari akan haka, Pilates na taimakawa wajen karfafa tsokoki na bayan gida wadanda ke tallafawa kashin baya, sabili da haka zaku inganta matsayin ku kuma kawar da matsalolin baya.
Horon rukuni na Pilates galibi yana faruwa gaba ɗaya a ƙasa, kuma ana iya amfani da ƙarin kayan aiki (ball, bandin roba, makada mai motsa jiki)hakan zai taimaka wajen fadada darasin. Kara karantawa: Pilates: tasiri, fa'idodi, fasalin darasi.
Callanik (Callanetics)
Callanetics an ƙirƙira shi a cikin shekaru 60, amma ƙimar shahararsa ta zo ne a cikin shekaru goma da suka gabata. Wadansu suna rikita rikice-rikicen callanetics da Pilates, amma sun bambanta a ka'ida.
Tushen callanetics motsa jiki ne tsayayyu, ana ɗaukar tsokoki ta miƙawa da tashin hankali na isometric. Za ku yi aiki ba kawai manyan ƙungiyoyin tsoka ba, har ma da zurfin tsoffin da ba sa shiga yayin motsa jiki na yau da kullun.
Fitball (Motsa jiki tare da ƙwallon ƙafa)
Motsa jiki akan ƙwallon motsa jiki ba kawai zai taimaka muku don haɓaka ayyukan da aka saba ba, amma har ma inganta ingancin darussan. Na farko, horarwa a kan ƙwallon ƙwallon ƙwal don haɓaka murfin murus, saboda a lokacin motsa jiki za ku buƙaci kiyaye daidaito, don amfani da ƙyamar ciki, baya da gindi.
Abu na biyu, rashin kwanciyar hankali na ƙwallon ya sanya aikin masu ƙarfafa tsoka, waɗanda ba a samun su yayin sauran motsa jiki. Horon rukuni akan ƙwallon ƙafa sun fi dacewa da waɗanda suke son yin tsoka.
Mikewa / lankwasawa (Mikewa, mikewa)
Yin aikin motsa jiki na rukuni rukuni ne na shakatawa wanda aka keɓe don faɗaɗa dukkan ƙungiyoyin tsoka. Shirin ya kunshi tsayayyun abubuwa, wanda zai baku damar don tsawaita tsokoki da zurfafa zurfin ku. Ya kamata aikin ya kasance tare da zurfin numfashi don taushi da rauni na tsokoki da jijiyoyi.
Idan baku da sassauƙan jiki, zaku iya amfani da madauri, tawul, tubalin yoga, don sauƙaƙa aikin. Yi ƙoƙarin kauce wa matsin lamba na waje akan tsokoki da aka miƙa, wannan na iya haifar da rauni.
Ayyukan motsa jiki
Darasi na yau da kullun zai zama da amfani ga kowane zamani, kuma maza da mata. Tare da shekaru mun rasa motsi a cikin gidajenmu, don haka idan ba ku kula da shi ba, ƙila ku haɗu da matsaloli irin su arthritis, arthrosis, osteochondrosis.
Wasannin motsa jiki na yau da kullun sun haɗa da nau'ikan motsa jiki masu motsawa don haɓaka motsi na kayan aiki. Yawanci, wannan jujjuyawar motsi na gwatso.
Yoga
A yoga akwai hanyoyi da yawa: Yoga Hatha, yoga yoga, Kundalini yoga, Vinyasa yoga, Yin yoga. Hanya mafi mahimmanci a cikin rukunin rukuni shine Hatha yoga. Idan baku fahimci rikice-rikicen ba, zaku iya zaɓar shi.
Hakanan ana rarraba yoga sau da yawa ta matakan wahala, don haka idan kuna farawa, zaɓi matakin farawa, koda kuwa kunyi fice a wasu nau'o'in dacewa.
Lafiya ya dawo
Tun da salon zama na ɗaya daga cikin manyan dalilan matsalolin baya, ku motsa jiki don motsa jiki don dawo da lafiya yana ƙara zama sananne. Yawanci, sun haɗa da mikewa na tsokoki na baya don rage ciwo da motsa jiki don ƙarfafa tsoka corset don hana matsalolin baya.
Koyaya, idan kuna da wasu matsaloli na baya baya, to kafin aji shine mafi kyau don tuntuɓar likita don kar ku cutar da kanku ma.
Bodyflex (jiki lankwasa - numfashi motsa jiki)
Gyara jiki motsa jiki ne wanda zai taimake ku don inganta lafiya da rage ƙarar jiki, musamman a yankin ciki. Gyara jiki yana da kyau ga mata bayan haihuwa waɗanda aka hana su cikin damuwa. Bodyflex kuma ya dace da tsofaffi da mutanen da ke murmurewa daga rauni.
Yayin horo na rukuni akan lankwasawa, saurara sosai ga shawarar masu horarwa, saboda dabarar numfashi madaidaiciya ta dogara da ƙarshen sakamako.
Nasihu don zaɓar horo a wasu yanayi:
- Wane rukunin motsa jiki don zaɓar maza: Hawan keke, CrossFit, Pump/Iron Iron, Training Interval, Training Functional.
- Wane rukunin motsa jiki don zaɓar tsofaffi: Pilates, Callanetic, Hadin gwiwar motsa jiki, Lafiya mai kyau, Motsa jiki tare da kwallon yoga, wasu motsa jiki na rawa.
- Wane rukunin motsa jiki don zaɓar bayan haihuwa: Zai fi kyau a fara da rawa kuma motsa jiki ne mai tasiri don dacewa da damuwa. Bayan watanni 1-2 na azuzuwan yau da kullun zaka iya zuwa aerobic da ƙarfin horo.
- Wane darasi na motsa jiki don zaɓar don cire mai mai: fi son motsa jiki na motsa jiki, ƙara musu sau 1-2 a sati Abs / Core ko Pilates. Don rage ciki tare da diastasis gwada Bodyflex.
- Wace horon kungiya zaba rasa nauyi a kafafu: motsa jiki na motsa jiki ko horo na tazara da horo na nauyi don ƙananan jiki. Hakanan zai kasance mai tasiri Hawan keke da rawa.
Horar da ƙungiya hanya ce mai kyau don kawar da nauyin da ya wuce kima, haɓaka ƙarfin jiki, ƙarfafa tsokoki, kawar da matsalolin lafiya saboda salon rayuwa. Don fara shiga cikin motsa jiki na rukuni, kawai kuna buƙatar ƙayyade shugabanci, don siyan tufafin wasanni da rikodin zuwa dakin motsa jiki.
Dubi kuma:
- Motsa jiki a gida
- Horar da ƙarfi ga mata tare da dumbbells
- Motsa jiki TABATA: shirye domin tara nauyi