Igiyar tsalle: inganci, fa'ida da fa'ida, motsa jiki, tsarin darasi

Igiya mai tsalle ya san yan mata da yawa tare da karatun ilimin motsa jiki a makaranta. Kuma rashin dacewarsa baya ɓacewa akan lokaci: tsallake igiya har yanzu ɗayan shahararrun kayan aikin don motsa jiki ne. Yin tare da birgima mai motsawa, mai amfani kuma ba mai wahala ba. Motsa jiki na yau da kullun tare da igiyar tsalle yana taimakawa ƙona kitse, haɓaka ƙarfin hali da ƙarfafa tsokoki na jiki.

Dubi kuma:

• Manyan mata 20 masu tsere don motsa jiki da motsa jiki
• Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi

Igiyar tsalle don asarar nauyi

Daga cikin nau'ikan kayan motsa jiki masu tsalle igiya shine mafi arha da ƙaramin na'urar. Muna ba ku abu mafi cikakken bayani game da horo tare da mirgina fil: menene amfaninsu don rasa nauyi yadda ake tsalle igiya da yadda ake gina darasi tare da igiya don ya zama mai amfani ga raunin nauyi.

Kafin juyawa zuwa halayen azuzuwan, bari muyi duba fa'idodin horo tare da igiyar tsalle don rage nauyi da lafiya.

Fa'idodi na tsalle igiya

1. Igiyar tsalle shine ɗayan nau'ikan horo mafi ƙarfi. Misali, bisa ga binciken Amurka, irin wannan dacewa yana ba ka damar ƙonawa har zuwa 1,000-1,200 kcal a kowace awa na karatu. Babban igiya don asarar nauyi yana bayyana shahararsa tsakanin waɗanda ke cikin aikin.
2. Tsalle igiya kyakkyawan zaɓi ne don motsa jiki don inganta ƙarfin hali, rage nauyi, inganta tsarin zuciya da na numfashi. Saboda yawan motsa jiki zaku iya gina motsa jiki mai tasiri wanda ya haɗa da tazara mai ƙarfi da ƙananan ƙarfi.
3. Baya ga motsa jiki na motsa igiyar motsa jiki sautin yawan tsokoki a cikin jiki duka: tsokokin ƙafafu, hannaye, gindi, kafadu, ciki da baya.
4. Igiyar tsalle tsararren kayan wasan motsa jiki ne wanda ba ya ɗaukar sarari da yawa. Kuna iya ɗauka koyaushe tare da ni a kan titi ko ma lokacin hutu. Damuwar ta wannan yanayin, za'a iya kwatanta igiyar sai dai kawai tare da ƙungiyar motsa jiki.
5. Igiyar tsalle tana da tasiri musamman wajen rage ƙarar ƙananan jiki. A cikin gida yana da matukar wuya a rasa nauyi, amma ƙara yawan jini zuwa ɓangaren “matsala” na jiki yana ba da ƙarin sakamako mai kyau kuma yana taimakawa ƙona mai. Ba mamaki an yarda da hakan atisayen plyometric (tsalle) sune mafi amfani ga ragin nauyi a kafafu.
6. Tsalle igiya baya ga raunin nauyi, inganta daidaituwa, daidaitawa, saurin aiki da hankalin daidaitawa waɗanda zasu zo da amfani a rayuwar yau da kullun da kuma yayin yin wasu wasanni.
7. Igiyar tsalle ɗayan kayan aiki ne masu rahusa don dacewa, wanda ke samuwa ga kowa. Kuma zaka iya yi da igiya ko'ina a cikin daki da kan titi. Don horo kuna buƙatar onlyan fili kaɗan kewaye da ku.
8. Tsalle igiyar ba kawai yana da amfani ba, amma har ma da nishaɗi. Ba abin mamaki ba ne cewa kayan aikin ya shahara da yara.
9. Motsa jiki tare da igiyar tsalle yana ƙarfafa tsokoki waɗanda ke kewaye da idon da ƙafa. Misali, yayin wasan kwando, wasan tennis, wasan kankara, kwallon kafa da sauran wasanni galibi suna jin rauni a ƙafa saboda tsananin matsin jijiyoyi da tsokoki. Yin amfani da igiyar tsalle a kai a kai yana taimakawa cikin rigakafin raunin hannu.

Fursunoni na tsalle igiya

Ba za mu iya faɗi game da rashin fa'idar igiyar tsalle ba, da kuma faɗakarwa game da yuwuwar hanawa ba, wanda akwai wadataccen adadi.

1. Don igiyar tsalle kuna buƙatar samun ko dai isasshen sarari da faɗi a cikin ɗaki, ko ikon yin a kan titi.
2. Bugu da kari, tsallen suna haifar da amo, don haka idan kuna zaune a cikin gida mai zaman kansa, to tsunduma tare da birgima a gida zai zama mara dadi
3. Igiyar tsalle tana ɗora kaya a kan gabobin gwiwa da jijiyoyinta, don haka idan kuna fuskantar irin wannan rauni, ya kamata a guji waɗannan ayyukan.
4. Rashin bin ka'idojin tsalle kayan aiki suna ba da nauyi mai ƙarfi a bayansa, da ƙananan baya wanda zai haifar da matsalolin lafiya.
5. Igiyar tsalle ba ta dace da kowa ba kuma tana da yawan abubuwan hanawa, waɗanda ke da matukar muhimmanci a tuna.

Contraindications don tsalle igiya:

• Ciki da lokacin haihuwa
• Ya fi nauyi (kiba ta biyu da ta uku)
• Varicose veins da sauran cututtukan jijiyoyin jini
• M cututtuka na zuciya da jijiyoyin jini tsarin
• Hawan jini
• Cututtuka na tsarin musculoskeletal da kashin baya
• Cututtuka na gidajen abinci
• Matsalar ido, rashin gani sosai
• fuka

Idan kana da wasu cututtukan da ba na yau da kullun ba, kafin tsalle igiya zai fi kyau a tuntuɓi gwani. Ka tuna cewa azaman motsa jiki don kawar da nauyin da ya wuce kima zaka iya amfani da yawo na yau da kullun. Ba lallai ba ne a yi motsa jiki don rasa nauyi da zama cikin sifa mai kyau.

Motsa jiki na Cardio don masu farawa da ci gaba

Ingancin igiya don asarar nauyi

Ba a tambayar tasirin igiyar tsalle don asarar nauyi. Wannan babban nau'in motsa jiki ne na motsa jiki wanda zai ɗaga bugun zuciyar ku kuma fara aiwatar da asarar mai. Idan kana son rage kiba, hada igiya mai tsalle tare da matsakaicin abinci (karancin adadin kuzari) kuma bayan yan makonni zaku lura da sakamako mai kyau.

Don haka, menene amfani da igiyoyi masu tsalle don asarar nauyi:

• babban calorie mai kuna
• hanzarta aiwatar da asarar mai
• ƙarfafa tsokoki (musamman kafafu)
• hanzari na tafiyar matakai na rayuwa

Muna ba ku shawara ku shiga tsakani. Misali, madadin tsalle mai ƙarfi, tsalle a cikin yanayi mai sauƙi. Horon tazara zai ba da kyakkyawan sakamako cikin ƙarancin lokaci fiye da daidaitaccen horo.

Duk game da mundaye masu dacewa da abin da ake buƙata

Tsarin yadda za a tsalle igiya don asarar nauyi

Muna ba ku shirye-shiryen horo na shirye-shirye na tsalle igiya don asarar nauyi, wanda ke ɗaukar ɗaukar tazara. Kuna jiran jinkiri masu zuwa: babban ƙarfi, matsakaici ƙarfi, ƙarancin ƙarfi.

A wannan yanayin, zaku canza igiya tsalle (zaɓi waɗanda ke akwai a gare ku), igiyar da ke gudana a wurin da kuma tafiya cikin wuri ba tare da igiya ba. Yi waɗannan tazara a da'irar gwargwadon adadin lokaci. Kowane minti 5 ya ɗauki sauran minti 1-2.

Shiga cikin shirye-shiryen da aka gabatar Sau 4-5 a mako, yana iya haɗa nauyin cardio tare da ƙarfin horo. Kullum kuna iya daidaita shirin tsalle igiya don asarar nauyi ko tattara shi da kanku dangane da damar ku.

Ga sabon shiga:

Don matsakaici matakin:

Matsayi na gaba:

Idan kun ji cewa baku dace da shirin tsalle igiya don asarar nauyi ba, yi ƙoƙarin daidaita wasu sigogi, misali:

• jimlar tsawon horo;
• yawan tsalle-tsalle a cikin minti 1;
• lokaci yana zuwa ko hutawa tsakanin saiti.

Dokokin 10 na igiyar tsalle da nasihu don farawa

Tsalle igiyar tsalle ana ɗauka mara nauyi mai cutarwa akan mahaɗan fiye da gudu ko motsa jiki na motsa jiki. Koyaya, wannan darasin yana da aminci sosai, kuna buƙatar kiyaye motsa jiki kuma ku bi wasu ƙa'idodi:

1. Koyaushe tsalle igiya a cikin takalmin gudu. Wannan zai taimaka rage tasirin tasiri akan gidajen ku kuma rage haɗarin rauni.

2. Shiga cikin kyawawan tufafi masu motsa jiki wanda yafi kyau wanda ba zai kawo cikas ga juyawar igiyar ba. Ga mata ya fi kyau a sanya rigar mama ko rigar mama don kula da nono yayin aiwatar da atisayen tsalle.

3. Yaya don zaɓar tsawon igiyar? Tsaya a gaban igiyar, kamar yadda aka nuna a cikin hoton da ke ƙasa. Idan madaidaicin tsinin rike ya kamata ya kasance a ƙasan armpits ɗinka, ba ƙasa da ba sama. Idan babu damar "gwada" igiyar, zaku iya mai da hankali kan girma.

4. Kafin aji dumi da gudu mai haske ko tafiya a wurin mintuna 3-5. Bayan horo, gudanar da ƙwanƙwasawa kuma miƙa tsokoki tsakanin minti 3-5. Kuna iya ganin zaɓin mu na darussan dumi-dumi.

5. Tabbatar da bin matsayin jiki yayin tsalle igiya. Baya ya kamata ya zama madaidaiciya, matsattsun jiki, kafadu suna ƙasa da annashuwa, ya kamata a sanya gwiwar hannu kusa da jikinku. Rike kan ka a tsaye kuma kada ka jingina zuwa gaba yayin tsallen. Numfashin ya kasance mai santsi ba jinkiri ba.

6. Babu buƙatar tsalle sama da gigicewa don sauka a ƙasa. Tsallen ka ya zama ƙasa da haske, gwiwoyi su kasance masu laushi da ɗan lanƙwasa.

Do baya bukata:

Yana iya samun mummunan tasiri akan ƙananan baya, idon kafa da gwiwoyi.

Kwatanta, a nan , aiwatarwa daidai, irin wannan sauka mai taushi da burin zuwa:

7. Ka tuna cewa ya fi kyau ka yi tsallen inganci kaɗan fiye da yin ƙari, amma ba tare da kayan aikin da ya dace ba.

8. Sha ruwa mai yawa yayin karatun. Yayin motsa jiki na motsa jiki, jikinka ya rasa danshi mai yawa, wanda zai haifar da rashin ruwa.

9. Idan kun kasance cikin wasanni na dogon lokaci ko kuma kuna da matsalolin lafiya, zai fi kyau ku nemi likita kafin ku fara horo mai ƙarfi tare da igiyar tsalle.

10. Yi 'yan kaɗan zaman gwaji tare da igiyar tsalle na mintuna 5-10 kuma bincika yanayin su bayan irin wannan motsa jiki a cikin kwana ɗaya zuwa biyu bayan. Rashin jin daɗi ko ciwo a ɗakunan mahaɗa, rashin numfashi, bugun zuciya - waɗannan alamomin ne waɗanda zasu zama kararrawa don iyakance igiyar tsalle ko kuma ba ta ware su.

Motsa jiki tare da igiya don rage nauyi

Baya ga daidaitattun tsalle guda ɗaya, waɗanda aka nuna a sama, akwai yawan motsa jiki masu ban sha'awa tare da igiya mai tsalle wanda zai taimaka muku don haɓaka horo da sanya shi ba kawai tasiri ba, har ma da fun.

Idan kun bi shirin da ke sama, gwada sauya tsalle daban-daban. Saboda wannan, jiki ba zai iya daidaitawa da damuwa ba, kuma wannan yana nufin za ku yi aiki a iyakar.

1. Igiya tsalle biyu. Idan kawai kuna koyon tsalle igiya, zaku iya farawa da wannan darasi: zagaye daya na juyawar igiyar zakuyi jinkirin tsalle biyu.

2. Gudun a wuri tare da igiya. Motsa jiki mai sauki fiye da tsalle, zaku iya zama azaman hutu mai aiki don dawo da numfashi.

3. Tsalle daga gefe zuwa gefe. Kawai tsalle daga gefe zuwa gefe tare da kowane juyawar igiya.

4. Igiyar tsalle. Tada ƙafa tare da kowane juyawa na salon igiya yana tafiya akan waƙar.

5. Tsalle a kafa daya. Lura cewa wannan aikin yana ba da damuwa akan idon.

6. Tsalle igiya tare da gicciye. Motsa jiki don ci gaba, lokacin da kowane tsalle na biyu ya tafi tare da tsallake hannaye.

Yadda za a zaɓi igiyar tsalle don horo

Idan kun yanke shawarar fara yin igiyar tsalle don asarar nauyi ko motsa jiki, to lokaci yayi da za kuyi tunanin wane irin igiya za ku zaba? A kan kasuwar kayan aikin motsa jiki yana ba da zaɓi mai yawa na tsalle-tsalle igiyoyi na ayyuka daban-daban.

1) Simpleananan igiyoyi masu tsalle

Wannan ita ce mafi yawancin igiya, wacce muka saba da ita tun muna yara. Ba za a sami ƙarin ayyuka da fasali ba. Kudin wannan igiyar ba shi da yawa, saboda haka zai dace da waɗanda har yanzu suke shakka game da siyan igiyoyin tsalle ko kuma waɗanda kawai ke son tsallewa “ba tare da matsaloli ba”.

Abubuwan kera igiya da igiyoyin igiya na iya zama daban. Kuma wannan zai dogara ne akan farashin sa. Haɗu da wasu igiyoyi masu tsalle tare da tsayin daidaitacce, wanda yake da mahimmanci idan ka sayi igiyar tsalle don ɗaukacin iyalin.

2) Igiya tare da gina a cikin kanti

Waɗannan igiyoyi masu tsallewa a cikin abubuwan iyawa waɗanda aka ɗora a cikin kanti na musamman wanda ya ƙididdige adadin juyawa, don haka ya yi tsalle. Igiya tare da ginanniya a cikin kwalliyar da ta dace sosai, kuma don bin diddigin ci gaba a cikin aji, da kuma gyara sakamakon.

Za ku san daidai tsalle da yawa suka yi. Ba kwa buƙatar saita agogon awon gudu ko ƙidaya yawan tsallen da hannu, za a yi rikodin duk bayanan. Hakanan akwai igiya tare da kayan lantarki wanda kuma zai iya nuna tsawon lokacin tsallen, da ƙonewar adadin kuzari.

3) Gwanin tsallake igiya

Amma wannan nau'in igiyar tsalle yana dacewa don asarar nauyi. Saboda tsananin gudu zaka kara jujjuyawa, wanda ke nufin horarwa da kyau. Masu ƙwarewa yayin yin atisaye tare da igiyar gudu na iya haɓaka saurin har zuwa sau 5-6 a sakan! Tsawon lokaci a cikin irin waɗannan igiyoyi galibi ana daidaita su.

Bugun igiyoyi masu sauri ba su dace ba don yin atisaye masu rikitarwa (tsalle tare da hannuwa, tsalle biyu, da sauransu). Amma waɗannan igiyoyi masu tsalle-tsalle za su yi kira ga waɗanda suke son yin motsa jiki mai ƙarfi. A hanyar, tsalle tsalle tsalle-tsalle suna da mashahuri a cikin kayan aiki, kuma wannan yana faɗi da yawa.

4) Igiyar tsalle mai nauyi

Wani ingantaccen sigar wannan kayan aikin motsa jiki - igiyar tsalle mai nauyi. Nauyin irin waɗannan igiyoyi zai zama mafi girma a hankali idan aka kwatanta da sauran analogs. Igiyar tsalle tayi nauyi ta hanyar ƙara nauyi a cikin mashin ko nauyin igiyar. Nauyin irin waɗannan igiyoyi na iya kaiwa fam uku. Ga wasu samfuran, nauyi na iya daidaita kansa cikin.

Igiya masu nauyi masu nauyi sun fi dacewa da ƙwarewar shiga, wanda bai isa ɗaukar kaya tare da igiya ta al'ada ba. Kuma ga waɗanda suke son ƙarin kayan aiki na tsokoki na ɓangaren ɓangaren jiki.

5) Igiyar fata

A igiyar igiyar fata an yi ta fata. Menene keɓancewar waɗannan igiyoyin tsalle? Ta hanyar rage nauyin igiya da kuma kara nauyin makama yana daukar takamaiman kaya a kan tsokoki na jikin sama.

Lokacin da igiyar igiyar ta yi nauyi a nauyi, tana juyawa a hankali. Sabili da haka, don haɓaka saurin, dole ne ku ƙara ƙoƙari. Yayinda babban nauyin ya faɗi akan ɗamarar kafaɗa. Igiyar tsallake-tsallake mashahuri ne har ma tsakanin 'yan wasa kwararru, alal misali, tsakanin' yan dambe.

5 shirye shiryen bidiyo tare da igiyar tsalle don asarar nauyi

Idan baku son yin nasu tsarin darasin, zamu baku damar kammala aikin motsa jiki na bidiyo sau 5 mai inganci tare da igiyar tsalle. Abin da kawai kuke buƙata shi ne haɗa bidiyo da bi darussan tare da mai koyarwa. Karatun zasu dauke ka daga minti 7 zuwa 20. Kuna iya maimaita gajeren bidiyo na zagaye 3-4 don fitowa cikakken shirin horo.

1. FitnessBlender: Gumi mai sauri Cardio Fat Burn (minti 7)

Aikin motsa jiki daga FitnessBlender yana ɗaukar mintuna 7 kawai, amma ya haɗa da motsa jiki da igiya. Coach Kelly ya ba ku makirci mai zuwa: 25 seconds aiki mai tsanani - 10 seconds aiki hutawa.

Wasanni uku da aka riga aka yi daga FitnessBlender

2. Popsugar: Jump Rope Workout (Mintuna 10)

Anna Renderer, Mahaliccin tashar youtube da Popsugar, tana ba da gajeren zaman horo tare da igiya mai tsalle, wanda ya haɗa da nau'ikan motsa jiki da yawa tare da wannan kayan aikin. Tsakanin saiti kuna jiran ɗan tsayawa kaɗan, sabili da haka, don ci gaba da aikin gabaɗaya kowa na iya.

Manyan wasannin motsa jiki na 20 daga Popsugar

3. Ekaterina Kononova, Igiyar tsalle (minti 30)

Aikin motsa jiki mai matukar tasiri a cikin igiyar Rasha yana ba Ekaterina Kononova. Kuna jiran motsawar ƙona kitse wanda aka yi bisa tazara. Cikakke don asarar nauyi!

Bidiyo 10 don asarar nauyi ba tare da tsalle daga Ekaterina Kononova ba

4. Anelia Skripnik: Igiyar tsalle (minti 20)

Anelia Skripnik tana ba da atisaye tare da igiya mai tsalle, waɗanda ke da nufin rage nauyi da ƙona kitse a cinyoyi, gindi, ciki da sauran wuraren matsala. Babban aikin motsa jiki mai ƙona kitse na tsawon minti 20.

20 TABATA horo daga Anelie Skripnik

5. Amanda Kloots: Motsa Jiki Igiya (minti 20)

Abin sha'awa da horo mai wadatar gaske zaku samu, idan kunji daɗin wannan bidiyon daga Amanda Klotz. Kuna jiran ɗaukar tazara, a inda ake motsa jiki mai ƙarfi tare da ƙananan ƙarfi.

Tsalle igiya ba wasan yara kawai bane… kuma motsa jiki na gaske don ƙona adadin kuzari da haɓaka tsarin zuciya da jijiyoyin jini. Igiyar tsalle zai taimake ka ka yi amfani da shi duka tare da girmamawa sosai akan tsokokin ƙafafu da kafaɗu. Ba a taɓa yin tambaya game da tasirin igiya mai tsalle don asarar nauyi ba: za ku iya hanzarta ƙona kitse, ƙarfafa juriya, sautin tsokoki da rage ƙarar jiki.

Dubi kuma:

• Giciye: menene shi, fa'idodi da cutarwa, horon da'ira da yadda ake shiryawa
• TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
• Aikin motsa jiki na Cardio don asarar mai: gaskiya, halaye, motsa jiki