Kashi na .1
Mutane da yawa sun shiga dakin motsa jiki kawai
Babu koyarwa na sirri
Ƙayyadadden tsari na dacewa ba a bayyana ba
Za a iya yin “makanta” ne kawai a takun wasu mutane
A gaskiya ma, horarwa yana da dukkanin tsarin tsarin tsarin
Bi tsarin horo don motsa jiki
Domin ku sami sakamako sau biyu tare da rabin ƙoƙarin
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Shiri
- § Zabi tufafin da suka dace
Jakar motsa jiki yana buƙatar kawo abubuwa da yawa, kayan wasanni masu dacewa da sneakers, tufafi masu tsabta, tawul, silifas, shamfu na shawa, belun kunne, makullin majalisar!Ga mata, tufafin wasanni ba dole ba ne a manta da su.Da fatan za a kawo kayan kariya don horo mai nauyi.
- § Shirya jerin waƙoƙin da kuke so a gaba
Zai fi kyau zaɓi ƴan lissafin waƙa da suka dace da horo kafin motsa jiki.Ana ba da shawarar samun wasu kiɗan mai sauri.Ba wai kawai za a iya sadaukar da kiɗa don motsa jiki ba, yana iya inganta haɓakar ku.
- § Cika makamashi da danshi a gaba
Aƙalla minti 30 kafin motsa jiki, yakamata a ƙara ɗan abinci daidai, wanda zai sa ku ji daɗi yayin motsa jiki da kuma guje wa haɗari kamar ƙarancin sukari a cikin jini.
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Dumama
- § Ko da wane horo, dole ne ku yi dumi kafin motsa jiki.Yin ɗumamawa a gaba yana iya motsa tsoka da haɗin gwiwa na dukkan sassan jiki don samun isassun man shafawa, ta yadda tsokoki za su yi ƙanƙara yadda ya kamata, kuma yana iya ƙara saurin zagawar jini na jiki don guje wa rauni yayin motsa jiki.
- § Motsa jiki mai dumi baya ɗaukar lokaci mai tsawo:
1) motsa jiki mai sauƙi na motsa jiki na minti 5 zuwa 10 don haskaka gumi.
2) Idan akwai horon ƙarfi a wannan rana, bayan dumin motsa jiki, yi ƴan wasan motsa jiki tare da ma'aunin nauyi don ƙara dumama tsokoki da haɗin gwiwa na jiki.
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Fara Horo
An raba shirye-shiryen motsa jiki na gabaɗaya zuwa motsa jiki na motsa jiki da motsa jiki na anaerobic.Ana ba da shawarar yin amfani da anaerobic da farko sannan kuma aerobic, saboda horon ƙarfi ya fi buƙatar jiki.Bugu da ƙari, bisa ga dalilai daban-daban na horo, rabon lokaci da abubuwan horo su ma sun bambanta.Ana ba da shawarar yin motsa jiki sau 3-4 a mako.
- § Ga mutanen da suke so su rasa mai
Ya kamata motsa jiki na motsa jiki ya zama kashi 70% na jimlar lokaci.Gudu, hawan keke, tsalle-tsalle na igiya, tuƙi, da sauransu su ne manyan abubuwan.Lokacin yin motsa jiki na motsa jiki, kula da numfashi daidai kuma kada ku yi gaggawa.Ana ba da shawarar cewa jimlar lokacin shine mintuna 30-40, kuma zaku iya gwada kayan aiki daban-daban.
motsa jiki na anaerobic yakamata ya zama kashi 30% na jimlar lokacin.Ya kamata a yi amfani da horar da kayan aiki musamman.Yi amfani da madaidaicin nau'in motsi da haɗin tsoka.Nauyin zai iya zama mai sauƙi, kuma matsakaicin adadin maimaitawa ya kamata a sarrafa tsakanin sau 12-15.Ana ba da shawarar mayar da hankali kan horar da tsarin.
- § Ga mutanen da suke son samun tsoka
motsa jiki na anaerobic yakamata ya zama kashi 80% na jimlar lokacin.Ƙarfafa horo shine babban abin da aka mayar da hankali.Ma'auni na motsi da madaidaicin ƙarfin tsoka ya kamata a ƙware.Nauyin zai iya zama nauyi.Zaɓi ƙungiyoyin horo 4-6 don kowane ɓangaren jiki, ƙungiyoyi 3-5, sau 8-12.
Ya kamata motsa jiki na motsa jiki ya zama kashi 20% na jimlar lokaci, musamman a cikin nau'i na gudu, hawan keke, tafiya, da dai sauransu, amma ya dace ya kara saurin gudu kuma ya rage lokacin aerobic, minti 20 ya dace.Idan ruwan magudanar ruwa bai yi yawa ba, kawai a yi wasan motsa jiki sau biyu a mako.
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Jimlar Horarwar Time
Ko da kuwa ko don samun tsoka ko rasa mai, mafi kyawun lokacin horo ga masu farawa shine 1 hour.Tare da haɓaka ƙwarewar motsi da ƙarfi, za'a iya daidaita lokaci kaɗan, amma ya fi kyau kada ya wuce 2 hours.Lokacin hutawa tsakanin ƙungiyoyin horo biyu kada ya wuce daƙiƙa 90.
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Cika Ruwa yayin Motsa Jiki
Gumi yayin motsa jiki zai sa jiki ya rasa ruwa mai yawa.A wannan lokacin, zaku iya ƙara ƙaramin ruwa sau da yawa yayin hutawa.Kada ku sha da yawa a lokaci guda don guje wa rashin jin daɗi na jiki.Idan kun ji gajiya, zaku iya ƙara glucose ko sauran abubuwan sha na wasanni.
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Mikewa bayan motsa jiki
Mikewa bayan motsa jiki yana da mahimmanci kamar dumama kafin motsa jiki.Ba wai kawai zai iya siffanta cikakkiyar layin tsoka ba, amma kuma ya guje wa raunin da ya haifar da taurin tsoka da ciwo bayan motsa jiki.Mikewa tsaye shine babban hanya.Lokacin mikewa kusan mintuna 10 ne..
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Yi wanka bayan motsa jiki
Fitness yakan yi gumi da yawa;mutane da yawa suna sha'awar yin wanka mai sanyi bayan horo.Kodayake yawancin ƙwararrun ƙwararrun ƙwararru suna amfani da wanka mai sanyi don rage kumburin jiki, ba a ba da shawarar ga mutane talakawa (ƙananan ƙarfin horo) tare da wannan hanya, rashin fahimtar lokaci da zafin jiki ba kawai cutarwa ba ne don dawowa, amma kuma yana shafar yanayin jini, yana haifar da rashin isasshen jini zuwa kwakwalwa, zuciya da sauran sassa, yana haifar da juwa, rauni da sauran alamomi.
Bugu da ƙari, akwai bambancin zafin jiki a cikin hunturu.Ana ba da shawarar a huta na kimanin minti 30 bayan horo, kuma bayan jiki ya dawo jihar kafin horo, yi wanka tare da zafin jiki na ruwa kusa da zafin jiki.
