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Shirin horarwa na gida tare da barbell da nau'in dumbbells a zahiri ba ya bambanta da hadaddun don motsa jiki. Ana iya maye gurbin kowane injin motsa jiki tare da ƙarin motsi mai aiki tare da ma'auni kyauta. Don yin wannan, kuna buƙatar fahimtar abin da tsoka ke aiki a cikin motsa jiki kuma ku sami maye gurbin da ya dace don na'urar kwaikwayo.
Ba kowa a cikin ɗakin ba yana da gidan motsa jiki tare da barbell, racks, layin dumbbell, benci da za a iya gyarawa da kuma saitin pancakes mara iyaka. Yawancin mutanen da ke aiki a gida suna iyakance ga nau'ikan dumbbells, wasan ƙwallon ƙafa, mashaya a kwance da faɗaɗa. Wannan ya isa idan kun zana shirin daidai.
Siffofin motsa jiki na gida
Da farko, yana da mahimmanci a fahimci cewa ɗakin ba dakin motsa jiki ba ne. Babu koci a nan don sarrafa fasaha. Dole ne ku koyi yadda ake yin darussan daidai da kanku - daga bidiyo akan youtube da gaban madubi. Yi wannan dabarar tare da sandar katako ko filastik mai sauƙi kafin fara squat ko King deadlift, sa'an nan kuma sa wani a gida ya taɓa ku (calorizer). Kwatanta wannan bidiyon da bidiyon horo. Kula da kasancewar karkatar da dabi'a a cikin kashin baya na lumbar, daidai wurin farawa, motsi na gwiwoyi, rarraba tsakiyar nauyi.
Nasihun Koyarwar Ƙarfin Gida:
- Koyaushe dumama - yi amfani da hadadden dumama daga shirin gabatarwa.
- Yi aiki da tsokoki na jikinka gaba ɗaya ko amfani da tsaga kwana biyu - gwargwadon ƙarfin motsa jiki, mafi girman amsawar jikin ku zuwa gare shi.
- Yi amfani da dumbbells na ma'auni daban-daban - tsokoki suna da girma daban-daban kuma suna da karfi daban-daban, don haka nauyin da ke kansu ya kamata ya bambanta.
- Tare da ƙayyadaddun saiti na ma'aunin nauyi, ba za ku iya ci gaba cikin ƙarfi ba. Jiki da sauri ya saba da kaya, don haka yana buƙatar canza shi. Kuna iya ƙara yawan maimaitawa, yin motsi da wuya, amfani da hanyoyi don ƙara ƙarfin.
- Mayar da hankali kan manyan motsa jiki - 70% na zaman horo ya kamata a shagaltar da su ta hanyar motsa jiki mai ƙarfi mai ƙarfi, sauran 30% ya zama ƙungiyoyin haɗin gwiwa guda ɗaya.
- Ajiye adadin maimaitawa a cikin kewayon sau 6-20 a kowane saiti.
- Ƙarshe shimfiɗa tsokoki masu aiki.
Zai fi kyau a jinkirta horo na cardio a cikin shirin gida zuwa wata rana. Yin wasan motsa jiki bayan horon ƙarfi a gida bai dace ba kamar a cikin dakin motsa jiki. Koyaya, idan babu contraindications, ana iya yin ɗan gajeren lokaci cardio.
Yadda za a maye gurbin simulators?
Ana iya maye gurbin kowane na'urar kwaikwayo idan ba ku da contraindications. Lokacin zabar motsa jiki, koyaushe la'akari da yadda suka dace da ku.
Maye gurbin don fitattun na'urorin kwaikwayo:
- Ƙunƙasa a cikin gravitron - ja-ups a kan shingen kwance tare da abin sha;
- Layi na kwance a kwance - jeri na dumbbells a cikin gangara (canza riko don yin aiki da tsokoki a kusurwoyi daban-daban), jere na daya dumbbell a cikin gangara;
- Smith Squats - Dumbbell Squats;
- Hyperextension - hyperextension a kasa, hyperextension a kan ball;
- Ƙunƙarar ƙananan ƙafar ƙafa a cikin na'urar kwaikwayo - ƙaddamar da ƙafafu tare da dumbbell;
- Ƙafafun Ƙafa - Daban-daban na dumbbell squats.
Don nemo maye gurbin da ya dace, kuna buƙatar fahimtar yadda tsoka da kuke son ɗauka ke aiki. Misali, latissimus dorsi yana aiki a tsaye (sama) da kuma a kwance (zuwa kanka) yana ja. Matsakaicin kwance ba kaya ba ne na wajibi, zaka iya yi da dumbbells.
Dabarun haɓaka ƙarfin ƙarfi
Hanyoyin haɓaka ƙarfi don motsa jiki na gida suna da mahimmanci. Tare da su, jikinka zai sami damuwa na rayuwa wanda yake bukata. Waɗannan su ne manyan saiti, ninki biyu, trisets, ƙungiyoyin matasan, tazara da hanyoyin madauwari.
Superset - hada motsa jiki don kishiyar tsokoki a hanya ɗaya. Misali, lunges a wurin da kuma latsa benci. Wato bayan yin huhu, ba za ku huta ba, amma nan da nan sai ku yi matsi na benci. Sai bayan haka zaku huta, sannan ku sake maimaita superset.
ashirin - hada motsa jiki don ƙungiyar tsoka ɗaya a hanya ɗaya. Misali, turawa daga bene da dumbbells masu lankwasa. Ana yin shi a irin wannan hanya zuwa babban saiti.
Triset - hada motsa jiki guda uku don ƙungiyoyin tsoka daban-daban a hanya ɗaya. Misali, dumbbell squats, matsi zaune, da lankwasa akan layuka.
Hanyoyin motsi - ana haɗa motsa jiki guda biyu ba a cikin hanya ba, amma a cikin motsi ɗaya. Misali, tsuguna tare da dumbbells kuma danna sama - kuna tsugunna, kuna riƙe dumbbells a matakin ƙirji, sannan ku tashi ku matse su yayin tsaye. Gillian Michaels na yawan amfani da Hybrids a cikin shirye-shiryenta. Misali mai kyau shine shirin No more matsaloli, wanda kusan an gina shi akan su.
Hannun tazara – Supersetting nauyi da motsa jiki. Misali, 5 reps burpees tare da tura-ups da 10 swings tare da dumbbells.
Horon da'irar ya dade da ban mamaki - yin motsa jiki ba tare da hutawa ba ana la'akari da hanya mafi sauƙi don gina motsa jiki mai kona.
Muna tsara tsarin motsa jiki don gida
Idan kun karanta labarin "Yadda za a zana shirin horarwa don dakin motsa jiki", to, kun san ƙa'idodi na asali don rubuta tsarin motsa jiki. Da farko, zaɓi tsaga - alal misali, wannan lokacin bari mu yi amfani da benci / deadlift. Sa'an nan kuma mu ƙayyade adadin motsa jiki (6-8), yawan adadin saiti da maimaitawa, muna zaɓar hanyoyin haɓaka ƙarfin (superset, hybrids).
Aikin A:
1. Squats kuma danna dumbbells sama 4 × 10
Babban juzu'i:
2 a ba. Lunges a wuri tare da dumbbells 3 × 12 a kowane gefe
2 b. Turawa daga bene / daga gwiwoyi 3 × 12
Babban juzu'i:
3 a ba. Plie Squat 3 × 15
3 b. Side Dumbbell Yana Haɓaka 3 × 15
Babban juzu'i:
4a ba. Dumbbell Leg Curl 3 × 15
4b ku. Rage dumbbells kwance 3 × 15
Aikin B:
1.Romanian Dumbbell Deadlift 4 × 10
Babban juzu'i:
2 a ba. Layin Dumbbell 3 × 12
2 b. Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa 3 × 12
Babban juzu'i:
3 a ba. Lanƙwasa-over jere na dumbbell 3 × 15
3 b. Ƙafa ɗaya gadar glute 3 × 15
4. Kwance 3 × 15
5. Plank - 60 sec
Lura cewa mafi ƙalubalen motsa jiki suna zuwa na farko kuma ba a haɗa su ba. Mafi wahalar motsi, kusancin farkon yakamata ya kasance (calorizator). Mun ƙare da wani hadadden hadaddun gida. Idan kun kasance mafari, to da farko ƙila ba za ku yi amfani da kowane hanyoyin da za a ƙara ƙarfin ba - yi darussan akai-akai kuma kuyi aiki akan ƙwarewar fasaha mai kyau.