Amfanin horo ta hanyar hawa matakala

riba

Lokacin da muke shirin samun kanmu, muna son cimma burinmu da wuri-wuri. Akwai hanyoyi da yawa don haɓaka ayyukan wasanmu kamar jirgin hawa hawa mataki. Zamu sadaukar da wannan sakon ne dan yin nazari akan fa'idodi da fa'idodi da zamu iya samu daga wannan aikin domin canza jikin mu.

Shin kana son sanin duk fa'idar horo ta hanyar hawa matakala? Yakamata ku ci gaba da karatu dan koyonsu 🙂

Matsaloli da horo

fa'idodin horo ta hanyar hawa matakala

Akwai mutane da yawa da suke yi Gudun kowace rana. Wasanni ne kamar kowane. Gudun kowace rana yana ba da fa'idodi da yawa ga lafiyarmu. Wata matsalar da take tasowa yayin da kake zaga gari shine rashin isasshen tuddai don aiwatar da motsa jiki. Hawan tsaunuka yana ƙaruwa da ƙarfin juriya na jikinmu. Ta hanyar yiwa jikinmu biyayya sosai har zuwa wani lokaci mai tsawo, zamu kara yawan jini zuwa ga tsokoki kuma, saboda haka, zasu kara cigaba. Yana kuma fi son ci gaban huhu iya aiki.

Idan tudun ba su da ƙarfi sosai don ba da juriya, matakalai zaɓi ne mai kyau. Babban fa'idar horo ta hanyar hawa matakala shine yana da ƙarfin haɗin kai duka aikin aerobic da aikin plyometric. Ana iya yin shi a cikin yanayin da ke da sauƙin samu da rufe shi, idan yanayin bai dace ba. Babu kayan da ake buƙata kuma kyauta ce gabaɗaya.

Fa'idodin horo ta hanyar hawa matakala

horo lokaci da siffofin

Horo ne wanda za a iya yi ta hanyoyi daban-daban. Dogaro da hankalin da kake son bashi, yana da nau'ikan ƙarfi daban-daban. Ana iya yin shi ta hanyar da ta fi sauƙi don ƙarin haɓakawa ko kuma ci gaba. Hakanan zaɓi ne mai kyau don yin hakan a lokaci-lokaci don ƙara ƙona mai.

A fili, manyan fa'idodin da aka samo daga wannan aikin sune:

  • An inganta tsoka ta hanyar ƙarfin ƙarfin aiki. Duk wani horo yana buƙatar ƙarfin aiki. A yayin wannan aikin, ana aiwatar da takunkumin tsoka daban-daban wanda ke ba da tasiri ga nau'ikan motsi daban-daban. A cikin guduna kada ku yi aiki a iyakar ƙarfi, amma ya kamata a sami aiki mai gauraya tsakanin ƙarfi da juriya don samun ƙarin haɓakawa da kuma guje wa yiwuwar rauni.
  • Inganta ƙarfin zuciya da jijiyoyin jini. Yin aiwatar da aikin da aka kiyaye a lokacin da taurin da ya dace, ana amfani da tsarin na zuciya da jijiyoyin kowane lokaci. Hanya mai sauƙi ita ce wasa da bugun jini da murmurewa yayin da muke yin da'irorin. Ta wannan hanyar za mu iya sarrafa ikon da muke da shi don inganta shi.
  • Inganta fasahar gudu. Idan muna son cimma wannan, yana da mahimmanci mu aiwatar da aikin mai da hankali sosai kan matsayin jiki a kowane lokaci. Dole ne mu hau matakala a tsaye, kada mu yi kasa a gwiwa wajen yin guiwa mu yi amfani da tafin kafa da jijiyar Achilles kuma mu daidaita motsin kafafu tare da motsin hannu da ya wuce gona da iri.

Bambance-bambancen motsa jiki

mutum hawa bene

Idan duk horo aka yi tare da madaidaicin jagororin, wannan horarwa dole ne ya haifar da rauni. Akasin haka, yana ba da fa'idodi da yawa ga jikinmu kuma ya kamata ya hana irin wannan raunin. Abu mai mahimmanci game da wannan darasi shine tsara yadda yakamata don bin shawarwarin asali. Bai kamata ayi aiki dashi ba idan muna da matsaloli tare da jijiya (musamman Achilles). Dole ne ci gaba da ƙaruwa a hankali don jiki ya ci gaba kuma kada ya cutar da kanmu.

Dole ne a saukar da matakai ɗaya bayan ɗaya kuma Yi amfani da quadriceps don kwantar da tasirin. Horar da matakala ya haɗa da yawancin bambancin dangane da abin da kuke son aiki a kai. Za mu ga bambance-bambancen daban-daban don motsa jiki iri ɗaya.

Rearfin aiki

manufofin wannan horon

Muna yi Jerin 3 suna hutawa na mintina 5 tsakanin kowannensu. Don sauka matakala, muna tafiya a hankali don murmurewa zuwa yanayin farawa. Kowane jerin suna da darasi daban-daban:

Hau matakai 10:

  • Don ƙafa tare ba tare da hutawa ba
  • Yin tsere.
  • A cikin ƙafa mai laushi (5 tare da hagu da 5 tare da dama).
  • Tsaye tare, tsalle biyu biyu (tsalle 5 gaba daya).
  • Yin tsere.
  • Afafu tare, tsalle biyu zuwa biyu tsayawa a cikin matsakaiciyar juzu'i na sakan 2.

Aikin adawa

Horar hawa kan bene

Don wannan aikin yana da mahimmanci a nemo tsani wanda zai daɗe. Ta wannan hanyar zamu iya amfani da mafi kyawun karfinmu. A wannan yanayin, za mu yi Saiti 4 na mintuna 4 kuma zamu ragargaza saurin hawa na kusan matakai 25 ko 30 tare da komawa zuwa wurin farawa a tsere. Climaya hawa zai kasance cikin tsere wani kuma tare da tsalle-tsalle ƙafa tare, wani da rashi. Maidowa tsakanin waɗannan jeren zai kasance na mintina 3.

Bambance-bambancen horo na tsani ba su da iyaka. Ya dogara sosai da damar kowane ɗayan, wurin da kuke zaune da matakalar da zaku iya samun dama. Idan ana so, ana iya gabatar da ƙananan tsere don kammala kowane hawa hawa 2 ko 3.

Wanene wannan nau'in motsa jiki don?

Kowa na iya yin irin wannan horon. Abinda kawai ake buƙata shine a daidaita ƙoƙarce-ƙoƙarcensa da damar farko ta kowane mutum kuma a bi shawarwarin kocin. Wajibi ne a ba da hankali na musamman don rashin jin daɗi ko tsoffin rauni a gwiwoyi ko a diddige Achilles saboda yawan kiba. Yanayi ne da duk mai yin wannan ɗabi'ar yakamata yayi don ingantawa da cigaba.

Akwai mutane da yawa waɗanda, bayan sun sami ƙarfin tsoka a cikin juz'i, suka zaɓi horarwa ta hanyar hawa matakala kamar motsa jiki na zuciya da jijiyoyin jini a cikin matakin ma'anar. Don kar a rasa tsokar da aka samu, suna gajertar lokacin tashi da faduwa, amma rage sauran. Ta wannan hanyar, bayan zaman nauyi na aƙalla awa 1, za a yi amfani da mai a matsayin ajiyar makamashi. Tare da abinci mai gina jiki mai gina jiki, ana iya kiyaye matsakaicin ƙwayar tsoka da aka samu a cikin yanayin da ya gabata don kada a haifar da asara.

Kamar yadda kake gani, waɗannan darussan suna da bambance-bambance don jiki ya ci gaba da ƙoƙari kuma ya zama mai aiki sosai. Da wannan zamu sami lafiya kuma jikinmu zaiyi mana godiya cikin dogon lokaci. Idan ba za ku iya samun wuri tare da matakala ba, koyaushe kuna iya zuwa filin ƙwallon ƙafa kuma ku hau matakalar zuwa masu baƙi. Shin kun taɓa gwada wannan tsarin koyarwar?


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