Horon nauyi (Bodypump)

Sirrin da ke bayan labarin nasara na shekaru 30 na Bodypump ya ta'allaka ne a cikin motsa jiki na motsa jiki wanda ya haɗu da motsa jiki da horon ƙarfi. Hanya mafi sauri don samun kanka a cikin kyakkyawan siffar jiki kowa zai iya amfani da shi.

Matsayin wahala: Don ci gaba

Bodypump tsarin horar da nauyi ne wanda kamfanin motsa jiki Les Mills International ya haɓaka. Azuzuwan sun dogara ne akan ka'idar tushen kimiyya "The Pep Effect" - ƙarfafa tsokoki ta hanyar maimaitawa akai-akai a cikin saurin motsa jiki tare da ƙananan ma'auni kyauta. A cikin motsa jiki ɗaya, ana yin maimaitawa 800 zuwa 1000 na kowane motsa jiki.

Wannan dabarar tana ba da damar:

• ƙara ƙarfi ba tare da ƙara ƙarar biceps da triceps ba;
• samar da daidaitattun sassa na jiki;
• ƙone har zuwa 600 kcal a kowace awa na horo kuma saboda wannan, tare da motsa jiki na yau da kullum, rage nauyin jiki a cikin ɗan gajeren lokaci.

Nazarin daidaitattun tsokoki na hannuwa, kafadu, ƙirji, baya, abs, gindi, ƙirar ƙafafu da sautunan jiki duka. Hakanan Karanta: Ayyukan Ciki da Baya

Siffofin horon motsa jiki

An raba motsa jiki zuwa sassa da yawa - waƙoƙin da aka mayar da hankali kan wasu ƙungiyoyin tsoka. Bodypump ana daukar nauyin horo mafi kyau don ƙona calories: nazarin ya nuna cewa yin waƙoƙi yana buƙatar ƙarin makamashi fiye da yin aiki tare da nauyin nauyi a hankali.

Dukkan atisayen da ke cikin shirin ana yin su ne tare da rakiyar kida na wajibi. Wannan yana saita saurin kowane waƙa, yana ƙaruwa yayin da ɗan wasan ke ci gaba da motsawa zuwa matakin horo. Hakanan Karanta: Ayyukan Jiki na Sama

Yadda ake fara darussan motsa jiki

Zagayen motsa jiki na Jiki yana da zaɓuɓɓuka don matakan dacewa daban-daban, daga ƙarami zuwa ci gaba. An shawarci masu farawa a cikin ɗaukar nauyi su fara da waƙoƙi huɗu ta amfani da ma'aunin nauyi mafi sauƙi ko kawai mashaya mara komai. Sa'an nan, ya kamata a kara waƙa guda ɗaya kowane mako na gaba don inganta fasahar ku a hankali, gina ƙarfin tsoka da juriya ba tare da hadarin rauni ba saboda yawan tashin hankali.

• Don ayyukan motsa jiki na rukuni, ƙungiyar motsa jiki tana ba da matakan matakai da barbells tare da fayafai masu nauyi.
• 'Yan wasa suna buƙatar tufafi masu kyau waɗanda ba su hana motsi da takalma masu dacewa tare da ƙafar ƙafa ba.

Motsa jiki mai tsanani a lokacin horo yana haifar da yawan zufa, don haka wajibi ne a sami tawul na sirri don cire danshi mai yawa daga fata, da kuma kwalban ruwa don kula da ma'aunin ruwa a cikin jiki da kuma kula da tsarin sha. Hakanan Karanta: Ayyukan Rage Nauyi

Manyan Dalilai guda XNUMX don fara ayyukan motsa jiki

• Pump na jiki yana ba da kyakkyawan motsa jiki na zuciya ta hanyar sauri, motsi mai ƙarfi wanda ke ƙara yawan bugun zuciya.
• Yawancin maimaitawa suna horar da tsokoki don su yi aiki tare da ƙananan juriya na dogon lokaci. Wannan yana inganta ƙarfin tsoka.
• Ayyukan motsa jiki na motsa jiki suna inganta yanayin jini da kuma ƙara yawan ƙwayar tsoka, wanda ke rage tashin hankali a cikin kashin baya da haɗin gwiwa.
• Horon nauyi na yau da kullun yana inganta metabolism. Dangane da bayanan da aka buga a mujallar Medicine & Science in Sports & Exercise, mutanen da ke bin tsarin Jiki suna ƙone mai da adadin kuzari da sauri fiye da waɗanda ke horar da masu nauyi.
• Nazarin ya nuna cewa horo tare da adadi mai yawa na maimaitawa da ƙananan kaya yana ƙara yawan kashi, yana rage haɗarin osteoporosis, osteopenia.

Canje-canje masu kyau game da asarar nauyi, sautin tsoka da taimako suna bayyane bayan wata daya na horarwa akai-akai. Hakanan Karanta: Ƙarƙashin Ƙarƙashin Jiki

Ayyuka na asali don horar da nauyi

Daidaitaccen tsarin motsa jiki wanda yawancin gyms ke bi shine cikakken zama na mintuna 60. Ya ƙunshi waƙoƙi 10 na tsawon mintuna 4-5, kowannensu an tsara shi don takamaiman ƙungiyar tsoka. Fara tare da dumi don yin aiki da fasaha da motsi waɗanda za a yi amfani da su a cikin babban ɓangaren motsa jiki.

• Bayan haka, suna ci gaba da yin aiki da tsokoki na kafafu, gindi, kirji, baya tare da taimakon squats, traction, deadlifts, presses da turawa daga kirji.
• Sa'an nan kuma mayar da hankali ga ƙungiyoyin tsoka na jiki na sama - triceps, biceps, kafadu. Turawa tare da faffadan saitin hannaye, ƙwanƙwasawa, ɗagawa da kiwo na makamai tare da nauyi ana yin su.
• Ana yin aiki a ƙasa ba tare da ma'auni ba kuma ana nufin ƙarfafa tsokoki na ainihin. Ana ɗaga ƙafafu da zaɓuɓɓuka daban-daban don juyawa, katako, murɗa.

Aikin motsa jiki ya ƙare tare da motsa jiki, ba a amfani da ma'auni. Duba kuma: horon ƙarfi

Shawarwari don Ayyukan motsa jiki na Jiki

Masu sauraro na Bodypump ba su da takamaiman iyakoki. Duk maza da mata na kowane zamani, kiba ko nauyi na yau da kullun, duka waɗanda ke da nasarorin wasan motsa jiki da ƙwararrun mafari, na iya shiga cikin irin wannan dacewa.

Ana iya amfani da ƙuntatawa ga mata masu juna biyu. Tambayar farawa ko ci gaba da horarwa an yanke shawarar bayan shawarwari tare da likita na sirri da mai horar da motsa jiki. Hakanan Karanta: Core Workouts

Ga mutanen da ke da salon rayuwa, azuzuwan tare da adadi mai yawa na maimaita motsa jiki da ma'aunin nauyi kawai wajibi ne: suna ba ku damar hanzarta kawar da sakamakon rashin aiki na jiki - haɓakar kiba, atrophy na tsoka, rikicewar rayuwa. Wadanda suke so su sami karfi, toned jiki tare da taimako, amma ba tsokoki ba, za su yi godiya ga babban tasiri na horarwa na Bodypump.