Kwanan nan, an yi farin ciki game da al'adun gargajiyar gabas. Mutane da yawa suna fara halartar wuraren motsa jiki, sassa da makarantu, inda ake basu duk ilimin da ya kamata na kare kai. Mazajen da ke yin gwagwarmaya, a cikin zurfin wani dalili, sun yi imanin cewa don haɓaka talakawa, dole ne mutum ya sadaukar da sauri. A zahiri, wannan zancen banza ne, wanda bayyane bayyane daga wane da lokacin da ya bayyana a cikin zukatan mutane. Yanzu zaku fahimci yadda zaku iya haɓaka ƙwayar tsoka ba tare da rasa saurin bugun ku ba.

Shin ƙarfin ƙarfin gaske yana rage saurin mai faɗa?

Bari muyi la’akari da wannan matsalar domin a karshe mu kawar da wauta da mara tushe, wanda ya sami tabbaci sosai a cikin tunanin mazaunan CIS a zamanin USSR. A cikin shekarun Soviet, mutane suna da shakku game da duk abin da ya zo daga Yammaci, gami da wasan motsa jiki. Da yawa sun gaskata cewa masu ginin jiki ba su da jinkiri kuma mutane ne masu rikitarwa, kuma horar da nauyin nauyi kawai zai hana ci gaban sauri. Duk da wannan, akwai aƙalla misalai guda biyu tabbatattu na gaskiyar cewa aiki tare da nauyi masu nauyi ba abokin gaba ba ne, amma mataimaki ne wajen haɓaka halayen saurin.

1. Masutatsu Oyama shine wanda ya kafa Kyokushin Karate. Kowa ya sani kuma yana tuna saurin busawar mutumin nan, wanda tare da shi ya busa ƙahonin bijimai a yayin zanga-zangar. Amma saboda wasu dalilai, ba wanda ya lura da yadda ya haɗu da barbell da aiki da nauyinsa.
   
2. Bruce Lee shine mutumin da ya fi saurin bugun jini a duniya, wanda, ko da a lokacin rayuwarsa a gidan sufi, koyaushe yana yin nauyi a ƙarƙashin jagorancin mai jagoransa.

Menene, to, dalilin da yasa saurin naushi ke raguwa yayin horon ƙarfi? Wannan jahilci ne na kowa na yadda ake tsara aikin motsa jiki yadda ya kamata. Lokacin aiki tare da nauyi, motsa jiki ya kamata a yi fashewa, ba santsi ba, kawai ta wannan hanya za ku iya kula da sauri, haɓaka shi, da kuma ƙara yawan ƙwayar tsoka.

Ka'idodin yau da kullun na ci gaban taro da sauri lokacin aiki tare da bawo

Akwai mahimman fannoni da yawa waɗanda dole ne a kiyaye su don kar a rasa sauri da haɓaka taro.

• Lokacin yin atisaye a cikin saurin fashewar abubuwa, ana amfani da nauyi masu nauyi kawai - kusan kashi 70% na matsakaici.
  
• Lokacin aiki tare da bawo, ana amfani da "yaudara".
  
• Ana yin aikin ne a cikin hanzari mafi sauri.
  
• Ana yin dukkan motsi a cikin raguwar faɗi.
  
• Ana gudanar da atisaye iri-iri, har ma da waɗanda ba ku so.
  
• Kafin fara aiki tare da nauyi mai nauyi, kana buƙatar shimfidawa tare da mai wuta.

Babban kuskuren mafi yawan mutane shine suna ƙoƙari su aiwatar da abubuwa masu fashewa a duk tsawon lokacin taron. Wataƙila kun manta cewa jiki yana amfani da damuwa, don haka hadaddun da takamaiman aikin motsa jiki suna buƙatar canzawa lokaci-lokaci.

Nau'ikan motsa jiki 3 don haɓaka taro da sauri

Makarantun zamani na jiu-jitsu, karate da gwagwarmayar hannu-da-hannu sun fara yin atisaye iri uku don haɓaka taro da sauri. Tuni a cikin shekarar farko ta horo, masu farawa a waɗannan sassan sun haɓaka saurin bugun jini da 50%, yayin da tsokokinsu suka haɓaka kuma basu bambanta da mutanen da suka keɓe kansu gaba ɗaya ga dacewa ba.

Bari muyi la'akari da menene waɗannan ƙa'idodin da yadda ake amfani dasu:

1. Horar da tsayar da nauyin nauyi game da karfafa jijiyoyin da ke rike hannu ko kafa yayin naushi.
   
2. Aikin fashewa tare da bawo - kuna ɗaga manyan nauyi ta hanyar turawa da haɓaka saurin aikin.
   
3. Mikewa tare da nauyi - atisayen miƙa suna da mahimmanci ga kowane irin wasan kare kai domin suna 'yantar da mutum. Idan kun ƙara ɗan kaya zuwa hadadden, zaku iya samun babban nasara da sauri fiye da tare da miƙa tsaye.

Sauyawa da haɗin gwaninta na waɗannan nau'ikan zasu ba ku damar haɓaka ƙwanƙolin ƙwayar tsoka da haɓaka saurin tasiri.

Tsarin tsoka da ranakun horo

Hadaddun don ci gaban taro da sauri zai ɗauki makonni 6, kuma azuzuwan zasu canza bisa ga nau'in 4/7 da 3/7. Godiya ga wannan rarrabawar a cikin kwanakin horo, tsokoki na ɗan wasa zasu sami lokacin hutawa don haɓaka. Kowane rukuni na tsoka za a fara loda shi sau ɗaya a mako, kuma da'irar kanta kamar haka:

• Motsa jiki A - Kirji, Triceps & Delts
  
• Motsa jiki B - baya, biceps da kuma delta ta baya
  
• Motsa jiki B - cikakkun kafafu

Ba a jera Abs a kan wannan jerin ba saboda yana juyawa a ƙarshen kowane motsa jiki.

Ofungiyoyin motsa jiki

Yanzu bari mu kalli atisayen da zasu ba ku damar haɓaka yawan tsoka da sauri, kamar yadda ake yi a makarantun zamani na wasan koyon yaƙi a duniya.

Horon A

Motsa jiki B

Motsa jiki B

Ana yin latsawa ta hanyoyi biyu zuwa matsakaicin. Duk sauran atisayen ci gaban taro yakamata ayi a cikin saiti 3-4 na maimaita 8-12. Abubuwan da aka keɓance sune dala da famfo na maraƙi (aƙalla maimaita 20).

Kammalawa

Haɗin da aka gabatar zai taimaka muku don haɓaka ƙwayar tsoka, yayin da ba ku rasa ba, amma har ma da saurin saurin tasiri. Ka tuna, bai kamata a kwashe ka da shi ba, saboda bayan makonni 6 tasirin shirin zai ragu, dole ne ka canza shi. Sauran atisaye don firgita jikin ku koyaushe da motsa kuzarin tsoka.

Kara karantawa: