Domin samun ci gaba a cikin shirin motsa jiki, kuna buƙatar fitar da kanku cikin wayo daga yankin jin daɗin ku.Idan aikin motsa jiki na yau da kullun yana da daɗi, mai yiwuwa ba zai ƙalubalanci ku ba.Tafiya iri ɗaya ta cikin unguwa ko yin irin wannan shirin horarwa mai ƙarfi mako-mako zai rasa tasirinsa.
A gefen tabbatacce, motsa jiki ya zama mafi sauƙi yana nufin kun ci gaba a matakin dacewa.Misali, bugun zuciyarka ba zai yi girma ba yayin da kake hawan wadancan tsaunuka, kuma nauyin nauyi zai fara jin sauki da sauki.
Fitness Plateau
Idan kun sami kanku kuna motsa jiki akai-akai amma ba kamar kuna samun wani ci gaba ga burinku ba, kuna iya kasancewa a kan abin da ake kira filin motsa jiki.A wannan yanayin, tabbas lokaci yayi don ƙara wahalar motsa jiki.Nasihu masu zuwa zasu taimake ka ka ɗauki aikin motsa jiki na motsa jiki da ƙarfin kuzari zuwa mataki na gaba.
Yadda Ake Haɓaka Cardio ɗin ku
Haɗa horon tazara.
Wannan wani ci-gaban nau'i ne na horo na zuciya wanda ya ƙunshi yin gajeren lokaci na babban ko kusa da motsa jiki mai ƙarfi, wanda aka canza tare da lokutan farfadowa mai aiki.Misali, maimakon ka ci gaba da yawo a kan waƙa, za ka yi gudu, sannan ka yi gudu, sannan ka sake yin gudu.
Hakanan zaka iya canza wannan don dacewa da matakin motsa jiki ta hanyar sauya sprinting don tsere da gudu don tafiya.Horon tazarar yana zuwa ta nau'i-nau'i da yawa, amma zaku iya farawa ta ƙara ɗan gajeren lokaci na aiki mai ƙarfi a cikin motsa jiki na yanzu.
Horar da sauran abubuwan motsa jiki na zuciya.
Idan yawanci kuna yin motsa jiki na tsaye - alal misali, mintuna 30 akan injin tuƙi ko mai horar da elliptical a matsakaicin matsakaici - yana iya zama mai daɗi da fa'ida don mai da hankali kan abubuwa kamar haɓakawa, daidaitawa, lokacin amsawa, gudu da iko.Don yin wannan, zaka iya gwada plyometrics (tsalle horo), matakan tsani da mazugi.
Ƙara nau'ikan motsi iri-iri zai haɓaka dacewa da motsa jiki.
Shiga hannunka.
Yawancin masu horarwa na sirri suna ba da shawarar cewa ka guji riƙon hannaye lokacin da kake motsa jiki a kan injin tuƙi ko wani yanki na kayan aikin cardio.Wannan saboda shigar da jiki gaba ɗaya cikin motsi yana ƙone ƙarin adadin kuzari kuma yana haɓaka fa'idodin da ke da alaƙa da matsayi da daidaito.Don ɗaukar wannan matakin gaba, da gangan haɗa hannayen ku yayin motsa jiki na zuciya don ƙara yawan bugun zuciyar ku da samar da ɗan ƙara haɓaka ga fa'idodin lafiyar zuciya na motsa jiki.
Haɗa tudu ko karkata.
Ƙara karkata zuwa zaman cardio yana ƙara ƙarfin motsa jiki ba tare da yin motsi da sauri ba.Bugu da ƙari, hawan tuddai, ko a kan injin tuƙi ko a waje, yana aiki da tsokoki ta hanyoyi daban-daban fiye da motsi a kan ƙasa mai laushi.
Misali, tafiya a kan karkata yana kunna hamstrings, glutes da tsokoki na maraƙi.Idan kuna tafiya, gudu ko zagayawa a waje, yin haka a cikin tudu na iya samar da wata hanya ta dabi'a ta ƙara tazara a cikin motsa jiki, saboda za ku yi aiki tuƙuru don hawa sama kuma ku sami farfadowa mai ƙarfi akan raguwa da ƙasa mai faɗi.
Sanya riga mai nauyi.
Ga wasu mutane, dabarun da ke sama na iya yin tsanani sosai.Idan kun kasance sabon zuwa motsa jiki, kuna fama da rauni ko ciwo ko kuma ba ku da dadi tare da dabarun mafi girma, tafiya yayin sanye da riga mai nauyi babban zaɓi ne.Ƙarin nauyin nauyi zai iya haifar da karuwa a cikin motsa jiki na zuciya ba tare da buƙatar karkata ko tafiya mai sauri ba.
Yana da mahimmanci a yi wasu bincike ko magana da mai horar da kai kafin zabar rigar da ta fi dacewa wacce za ta taimaka muku cimma burin ku cikin aminci.Don tabbatar da ingantattun injiniyoyi na jiki da aminci, riga mai nauyi kada ta wuce 10% na nauyin jikin ku lokacin yin motsa jiki na zuciya.
Yadda Zaku Ƙarfafa Horon Ƙarfin Ku
Dauke nauyi masu nauyi.
Duk da yake ƙara nauyi yana kama da sauƙi mai sauƙi, yana da mahimmanci don ƙara ƙarfin shirin horon ƙarfin ku tare da manufa da tsari.Hanya ɗaya don yin haka ita ake kira ka'idar horon ci gaba biyu.
Bari mu ɗauka cewa kuna yin maimaitawa 10 na motsa jiki na latsa benci tare da fam 100.Yin amfani da wannan yarjejeniya, kuna ci gaba da wannan nauyin har sai kun iya yin maimaita 15.Sa'an nan, ƙara nauyin nauyin da 5% zuwa 105 fam, wanda zai yiwu ya rage yawan adadin da za ku iya yi zuwa 10 ko 12. Tsaya tare da wannan nauyin har sai kun sake kai 15 reps, sa'an nan kuma ƙara nauyi.Wannan tsari yana tabbatar da cewa ana ci gaba da ƙalubalantar ku ta hanyar haɓaka aminci a cikin ƙarfin motsa jiki.
Ƙara ƙungiyoyin haɗin gwiwa.
Waɗannan darussan suna aiki ƙungiyoyin tsoka da yawa a lokaci ɗaya kuma ba kawai ƙara ƙarfi ba, amma kuma suna ƙalubalantar daidaitawar ku, daidaito da kwanciyar hankali.Misalai sun haɗa da haɗa squats tare da latsa sama, lunges tare da curl biceps da matattu na Romanian tare da madaidaiciyar jere.
Rage gudu.
Rage aikin motsa jiki yana ƙara ƙarfi kuma yana tilasta ka ka mai da hankali kan motsi.Yayin saiti, zaku iya musanya yin maimaita sau biyu a saurin ku na yau da kullun tare da maimaitu biyu a hankali.Ko kuma, dabarar daidaitawa ɗaya don gwadawa ita ce ɗaga nauyi a cikin al'ada sannan kuma rage nauyi a hankali.
Canza daga m zuwa farfadowa mai aiki.
Tsakanin saiti, mutane da yawa za su zauna a kan benci, su sha ruwa kuma su huta kawai har sai sun fara saiti na gaba.Madadin haka, gwada tafiya akan keken tsaye kusa, yin wasu jacks masu tsalle ko igiya mai tsalle.Wannan zai ci gaba da bugun zuciyar ku kuma yana ƙara yawan ƙarfin ayyukanku gaba ɗaya.Idan wannan ya yi tsanani a gare ku, gwada yin ɗan gajeren hutu tsakanin saiti.
Ƙara wasu rashin kwanciyar hankali.
Rage kwanciyar hankali na tushe ta hanyar tsayawa maimakon zama don saitin biceps curls ko yin bugun kirjin dumbbell akan ƙwallon kwanciyar hankali maimakon benci yana ƙara ƙalubalen daidaito kuma yana ƙara wahalar kowane motsa jiki.
Dabarun Horon Cardio & Ƙarfi
Mayar da hankali kan haɗin tunani da tsoka.
Motsa jiki na iya samun halaye na tunani, kuma wannan ya wuce nisa fiye da ɗakin yoga.Lokacin yin motsa jiki mai ƙarfi, yi tunani game da tsokoki masu aiki.Ka yi tunanin suna yin kwangila kuma ka yi tunanin yadda suke samar da motsi.Lokacin tafiya ko hawan keken motsa jiki, mai da hankali kan motsi mai maimaitawa maimakon kallon talabijin ko sauraron podcast na iya juya motsa jiki mai sauƙi zuwa wani nau'i na tunani mai zurfi.Abin nufi anan shine a mai da hankali kan aikin da ke hannunka kuma ka yi la'akari da yadda abin da kake yi ke da kyau ga jiki da tunani.
Lokacin aikawa: Agusta-12-2022