A zamanin yau, mutane da yawa suna neman motsa jiki, wasu kuma sun fara shiga dakin motsa jiki don horar da karfi, maimakon motsa jiki na motsa jiki kawai, wanda shine fahimtar lafiyar jiki yana kara zurfi da zurfi, ba tare da tsoron horar da karfi ba. Ko don gina tsoka ko dacewa, horon ƙarfi zai iya taimaka mana samun ingantacciyar siffa.

Duk da haka, a lokaci guda, mutane da yawa kuma suna da sauƙin fadawa cikin wasu rashin fahimta na motsa jiki, ba su da tsarin kimiyya don fahimtar ilimin motsa jiki, amma horo a makanta, irin wannan hali yana da sauƙi don sa dacewa ya zama cutarwa ga jiki. Don haka, yana da mahimmanci a koyi wasu dabarun motsa jiki masu amfani kafin yin aiki.

Anan akwai ƴan gogewa na motsa jiki daga tsoffin mayaƙan motsa jiki don ƙara haɓakar ilimin kimiyya, guje wa filayen ma'adinai, da haɓaka tasirin motsa jiki!

1. Ƙayyade burin motsa jiki
Wasu lafiyar jiki shine gina tsoka, wasu kuma lafiyar jiki shine rage kiba, ga masu yawan kitsen jiki, rage mai shine abu na farko da kuke yi, kuma masu karancin kitsen jiki, gina tsoka shine babban alkibla. lafiyar ku.
Akwai wasu bambance-bambance tsakanin hanyoyin horarwa na gina tsoka da asarar mai, rage yawan kitsen jiki ya dogara ne akan motsa jiki na motsa jiki, horarwa mai ƙarfi a matsayin kari, kuma ginin tsoka yana dogara ne akan ƙarfin horo, motsa jiki na motsa jiki azaman kari.

Horarwar ƙarfi galibi tana nufin horon tushen numfashi na anaerobic, kamar horon barbell, horon dumbbell, ƙayyadaddun horo na kayan aiki da gudu da sauran motsin fashewar, waɗannan ƙungiyoyin galibi don motsa jiki ne, haɓaka haɓakar ƙwayar tsoka, ba su iya tsayawa na dogon lokaci. .
motsa jiki na motsa jiki shine yawancin motsa jiki na samar da motsa jiki, zai iya ci gaba da bin horo na ƙona kitse, irin su tsere, iyo, wasa, wasan motsa jiki da sauran horo, bisa ga yanayin jiki daban-daban, za ku iya ci gaba da dagewa akan minti 10 zuwa 1 hour. .

2. Keɓance tsarin motsa jiki na kimiyya
Bayan manufar dacewar ku ta bayyana a fili, kuna buƙatar keɓance ilimin kimiyya da ƙwarewar motsa jiki, horon makafi zai shafi tasirin motsa jiki, amma kuma mai sauƙin dainawa.
Za a iya sarrafa shirin motsa jiki na kimiyya a cikin kimanin sa'o'i 1.5, ba tsayi da yawa ba. Matakan motsa jiki: Dumama - horon ƙarfi - cardio - mikewa da shakatawa.

Lokacin da muka fara farawa, ƙarfin horo ya kamata ya bi daidaitattun matsayi, maimakon bin nauyin nauyi, lokacin da aka saba da waƙar motsa jiki, sa'an nan kuma fara horar da nauyi, masu gina jiki suna zaɓar nauyin 8-12RM, masu hasara mai za su zabi nauyin 10-15RM. kasance.
Ya kamata motsa jiki na motsa jiki ya canza sannu a hankali daga ƙananan ƙarfi zuwa shirye-shirye masu girma, wanda zai iya rage raunin tsoka. Ga mutanen da suka rasa mai, tsawon lokacin motsa jiki na motsa jiki shine minti 30-60, kuma ga mutanen da ke gina tsoka, tsawon lokacin motsa jiki shine minti 30.

3, dacewa kuma yakamata ya hada aiki ya huta, a bawa jiki kwana 1-2 a sati domin ya huta
Haɗin aiki da hutawa zai iya tafiya mafi kyau kuma ya sa jiki ya canza mafi kyau. Ƙungiyar tsoka da aka yi niyya tana buƙatar hutawa na kwanaki 2-3 bayan horo, don haka shirya 2-3 ƙungiyar tsoka a kowane lokaci a lokacin horo na ƙarfin, don haka ƙungiyar tsoka ta juya don shirya horo da hutawa, ƙari, za ku iya shirya 1- Kwanaki 2 na hutawa ga jiki kowane mako, don jiki ya huta, kuma za ku sami kyakkyawan dalili don sake fara horo a cikin mako na biyu.

4. Daidaita tsarin horo akai-akai

A cikin tsarin dacewa, ya kamata mu ci gaba da koyo da taƙaitawa, maimakon haɓaka tsarin horo, wanda zai iya zama sau ɗaya kuma ga duka.Shirin motsa jiki ba a tsaye ba, yanayin jiki na jiki, ƙarfin tsoka zai ci gaba da ingantawa a cikin aikin motsa jiki, ƙarfafawa, kana buƙatar ci gaba da inganta tsarin horo, jiki zai iya ci gaba da samun ci gaba, siffar siffar da ta dace. .
Gabaɗaya, bayan watanni 2 na horarwa, tsarin dacewa na asali ya fara daidaitawa, zaku iya ƙoƙarin ƙara nauyi, canza motsi, ƙarfafa ƙarfin horo, rage lokacin tazara, don ƙara haɓaka ƙungiyar tsoka.