Bambancin Tsakanin Gina Jiki, Ƙarfin Ƙarfi, da Ƙaruwa

Wadatacce

• Menene Powerlifting?
• Gasa Ƙarfafawa
• Horar da wutar lantarki
• Amfanin Ƙarfafawa
• Farawa tare da Ƙarfafawa
• Menene Yin Nauyi?
• Gasa Mai Dauke Da Nauyi
• Horar da masu nauyi
• Amfanin Kara nauyi
• Farawa tare da Weightlifting
• Menene Gina Jiki?
• Gasar Gina Jiki
• Horon Gina Jiki
• Amfanin Gyaran Jiki
• Farawa da Gina Jiki
• Menene mafi kyawun nau'in horo na nauyi a gare ku?
• Bita don

Ɗaya daga cikin abubuwan ban mamaki game da horar da juriya shine kawai nau'ikan nau'ikan da ke akwai. A zahiri akwai daruruwan hanyoyi kawai don ɗaukar nauyi. Wataƙila kun ji game da nau'ikan horo daban-daban na ƙarfin ƙarfi, amma menene manyan bambance-bambance tsakanin ginin jiki vs. powerlifting vs. nauyi kuma ta yaya kuke san abin da ya dace a gare ku?

Brian Sutton, MS, CSS.S. mai horar da karfi tare da Cibiyar Nazarin Wasannin Wasanni ta Kasa (NASM). Kuma dukkan su na iya taimaka muku haɓaka ƙarfi da ƙarfi ta hanyoyi daban -daban, ya bayyana. Aspectaya daga cikin abubuwan da ke sa waɗannan tsarukan horo su yi fice shi ne cewa dukkansu wasannin gasa ne.

Karanta don koyon yadda gasa, salon horarwa, da fa'idodin ƙarfafawa, ɗaukar nauyi, da gina jiki suka bambanta.

Menene Powerlifting?

Maganar: Powerlifting wasa ne mai gasa wanda ke mai da hankali kan manyan abubuwan hawa uku: latsa benci, squat, da matattu.

Gasa Ƙarfafawa

"Powerlifting yana gwada ƙarfin mai gasa a cikin latsa benci, squat, da deadlift," in ji Sutton. Kowane ɗagawa yana amfani da ƙwanƙwasa mai ɗauke da faranti masu nauyi. Mahalarta taron haɗuwa da ƙarfi suna samun ƙoƙari uku a mafi girman nauyin kowane ɗagawa (aka your-rep max). An haɗa nauyin ƙoƙarce-ƙoƙarce mafi girman nasarar ku a kowane ɗagawa tare don jimlar makin ku. Galibi ana yin hukunci ga mahalarta a fannoni daban -daban, ta hanyar jima'i, shekaru, da ajin nauyi.

Horar da wutar lantarki

Saboda haɓakar wutar lantarki duka game da haɓaka max ɗinku ɗaya ne, shirye-shirye don ɗaukar ƙarfi an tsara shi ne don haɓaka ƙarfin tsoka. Sutton ya ce "Masu fafatawa a cikin ƙarfin wutar lantarki yawanci suna yin horo ta amfani da nauyi mai nauyi don 'yan maimaitawa kawai don haɓaka ƙarfin ƙarfin su," in ji Sutton.

Wani da ke aikin ɗaga wutar lantarki na iya yin aiki kwana uku a mako tare da mai da hankali kan kowace rana a kusa da ɗaya daga cikin abubuwan ɗagawa, in ji Danny King, ƙwararren mai horarwa kuma manajan ci gaban ƙungiyar ƙasa na horon Life Time.

Aikin motsa jiki yakan haɗa da mahimmin darasi na waɗannan abubuwan ɗagawa ko wasu nau'ikansa, kamar squat akwatin (lokacin da kuke yin ƙwanƙwasa ƙwanƙwasa amma kuna kan akwati), in ji King. Yayin da babban ɗagawa zai kasance mai nauyi kuma yana buƙatar mafi yawan mayar da hankali, aikin motsa jiki zai kuma haɗa da motsa jiki ta amfani da ma'aunin nauyi, wanda aka tsara don yin aiki a kan wasu wurare masu rauni. Misali, aikin motsa jiki na squat-mai da hankali na samfurin zai iya haɗawa da: ƙwanƙwasa ƙwanƙwasa, sannan squats masu nauyi (watakila 4-5 na kawai ~ 6 reps), matattu, tsaga squats, hamstring curls, latsa kafa, da supermans.

Ayyukan motsa jiki na wutar lantarki yawanci suna da tsawon lokacin hutu fiye da sauran nau'ikan horon ƙarfi, don ba da damar samun cikakkiyar farfadowa tsakanin saiti. "Idan burin ku shine ɗaukar nauyi mafi girma, kuna buƙatar biyu, uku, wataƙila har zuwa mintuna biyar na hutawa," in ji King. "Gaskiya kuna mai da hankali kan ƙarfin ɗagawa da nawa za ku iya motsawa."

Amfanin Ƙarfafawa

Samun ƙarfi, haɓaka ƙwayar tsoka, da haɓakar ƙashi sune manyan fa'idodin ɗaukar ƙarfi (da ɗaga nauyi gabaɗaya), don haka idan kuna neman #gainz, wannan shine salon ku. Sarki ya ce karfin iko na iya zama abin motsawa ga mutane da yawa saboda yana sa ku mai da hankali kan sakamako, watau nauyin da kuke ɗagawa, wannan ba kawai game da kayan ado bane ko rage nauyi.

Idan kai mai gudu ne, ƙarfin wutar lantarki kuma zai iya amfanar da horarwar ku ta babbar hanya. "Ƙarfafa ƙarfi yana haɓaka ƙarfin ƙarfin ku," in ji Meg Takacs, wanda ya kafa Run tare da Meg, kocin CrossFit Level 2, kuma mai ba da horo a Gidan Performix a New York City. "Lokacin da ƙafarku ta faɗi ƙasa, kuna iya samun ƙarin ƙarfi da jingina tsoka a bayan taka."

Farawa tare da Ƙarfafawa

Idan dakin motsa jikin ku yana da matattarar benci da raƙuman ruwa, gami da barbells da faranti masu nauyi, kuna da duk abin da kuke buƙata don fara ƙarfin wuta. [yakamata ku gina ginshiƙan ƙarfi kafin ku fara tafiya tare da shirin PL?] Lokacin yin aiki tare da nauyi mai nauyi, Sarki yana ba da shawarar shigar da mai tabo, musamman don buga benci da tsugunawa. "Aikin farko na mai tabo shine don taimaka muku samun nauyin ku zuwa matsayi," in ji shi. "Na biyunsu shine su bi ku ta hanyar ɗagawa tare da tabbatar da cewa nauyi ya dawo kan tarago lafiya."

Sadarwa tare da mai gano ku shine mabuɗin, in ji King. "Kyakkyawan tsinkaye zai yi tambayoyi, kamar: Shin kuna son ɗan taimako idan kun fara horo? Ko ba ku so in taɓa mashaya har sai ta fara faduwa?"

"A cikin haɓaka wutar lantarki, ɗayan mafi kyawun abubuwan da za ku iya yi shine samun abokin horo ko koci, wanda zai iya samun bayan ku kuma hakan na iya kawo babban canji," in ji King. Mai horo zai iya tabbatar da tsari mai kyau kuma ya hana rauni, da kuma taimaka maka ƙayyade lokacin da za a ƙara kaya a hankali. Nemo wani wanda Amurka Powerlifting ta shirin ba da takardar shaida ta kocin. (Dubi: Ƙa'idodin Ƙa'idojin Horarwa Idan Kun Sabo Sabuntawa)

Amurka Powerlifting tana kula da bayanan gyms masu motsa wutar lantarki da 'yan matan Waɗanda Powerlift (alamar tufafi da al'ummar mata masu gano wutar lantarki) suna da albarkatu kan yadda ake ɗaukar shirin horo da ƙari. Hakanan, samun wahayi daga wannan matar wacce ta fara ƙara ƙarfi kuma tana son jikinta fiye da kowane lokaci da waɗannan matan masu ƙarfin iko akan Instagram.

Menene Yin Nauyi?

Batun: Yayin da zaku iya magana da fasaha ga kowane ƙarfin ƙarfi mai ƙarfi kamar ɗaga nauyi (kalmomi biyu), ɗaukar nauyi na gasa (watau ɗaukar nauyi na Olympics, kalma ɗaya) wasa ne wanda ke mai da hankali kan ɗaga karnuka biyu masu ƙarfi: kwace da tsabtace da ɓarna.

Gasa Mai Dauke Da Nauyi

Ɗaukar nauyi-irin da ke cikin gasar Olympics-yana gwada ƙarfin ku na yin ƙwace da tsafta. Mai kama da ƙarfafawa, ana yin waɗannan motsi tare da ƙwanƙwasa barbell kuma masu fafatawa suna samun ƙoƙari uku a kowane ɗagawa. An ƙara mafi girman ma'aunin da aka ɗaga don kowane motsa jiki tare don jimlar ci, kuma ɗan wasan da ke da ƙima mafi girma a rukuninsu ya ci nasara. Ana yi wa mahalarta hukunci a nau'i-nau'i bisa la'akari da shekaru, nauyi, da jinsi.

Horar da masu nauyi

Wasan da ke da motsi biyu kawai na iya zama mai sauƙi, amma nau'in waɗannan motsin fasaha ne mai ban mamaki. Dukan ɗagawa biyu suna buƙatar ka ɗaga katakon da aka ɗora a ciki a sama. Don yin horo don wannan rawar, shirye -shiryen motsa jiki an mai da hankali ne kan ƙusa motsi da dabaru, in ji King, gami da haɓaka ƙarfin fashewa da sauri.

Idan aka kwatanta da ƙarfin motsa jiki, zaman horo ba sa amfani da nauyin nauyi, amma sun fi girma a mita, in ji shi, tare da zaman da ke faruwa kwanaki biyar zuwa shida a mako. (Dubi ƙarin: Yadda Mai ɗaukar nauyi na Olympics Kate Nye Horo don Gasar)

Lokacin da aka kwatanta nauyin nauyi na Olympics da ƙarfin motsa jiki, "Dagawa Olympics yana ƙara nutsewa cikin yanayin motsa jiki fiye da yadda ƙarfin wutar lantarki ke yi," in ji Takacs, ma'ana ƙarfin yana da ƙasa, amma bugun zuciyarka yana tsayawa na tsawon lokaci. Ana buƙatar irin wannan yanayin, kamar yadda ake yin ɗagawa na Olympics cikin sauri. Aikin motsa jiki na musamman da aka mai da hankali kan yanayin motsa jiki na iya haɗawa da zagaye 5 na tseren mita 800, sauye-sauyen kettlebell 15, da kisa 10.

Amfanin Kara nauyi

Ɗaya daga cikin manyan fa'idodin ɗaukar nauyi na Olympics shine cewa yana taimakawa haɓaka ƙarfin fashewa. Hakanan yana ɗaukar ɗimbin tsokoki fiye da sauran nau'ikan ƙarfin horo, yana mai da kyau ga asarar mai, in ji Takacs.

Ta ce: "Idan kuna yin manyan abubuwan ɗagawa tare da ƙwanƙwasawa, za ku haifar da ƙarin damuwa ko damuwa a jikin ku, don haka bayan kun gama aikin jikin ku nan da nan ya tafi don gyara ƙaramin haɓakar ƙwayar tsoka, wanda ake kira microtears," in ji ta. . "Da zarar za ku iya karya tsokar ku, da wuya jikin ku ya yi aiki don murmurewa, kuma lokacin da ya murmure, yana gina sabon tsokar tsoka." Wannan tsokar tsoka za ta taimaka wajen ƙona mai.

Farawa tare da Weightlifting

Sutton ya ce "Haɓaka nauyi na wasannin Olympic yana buƙatar dandamali masu ɗaga nauyi da faranti don yin ayyukan daidai da aminci," in ji Sutton. Hakanan yana buƙatar isasshen ɗaki don sauke ƙararrawa, don haka maiyuwa bazai kasance a cikin dukkan wuraren motsa jiki ba. Duba USA Weightlifting don jerin wasannin motsa jiki a yankin ku inda zaku iya samun jagora daga gogaggen masu ɗaukar nauyi kuma ku koyi madaidaicin tsari daga kocin USA Weightlifting-certified (USAW). (Yi wahayi ta bin waɗannan Mata masu ɗaukar nauyi na Olympics a kan Instagram kuma.)

Menene Gina Jiki?

Maganar: Gina jiki shine aikin ci gaba da gina tsoka don kyawawan dalilai da ƙarfi, kuma yawanci yana mai da hankali kan horarwa / gajiyar ƙungiyar tsoka ɗaya a lokaci guda don matsakaicin hauhawar jini aka haɓaka tsoka. (Ƙari: Jagorar Mai Farawa don Gina Jiki ga Mata)

Gasar Gina Jiki

Ba kamar ɗaukar nauyi da ƙarfin ƙarfi ba, waɗanda ke kimanta ƙarfi ko ƙarfin tsoka, ana yanke hukunci ga mahalarta gasar gina jiki bisa ga kamanninsu, in ji Sutton. Ana yin la'akari da halaye kamar girman tsoka, da siffa, gwargwado, da kasancewar gaban, amma ba a kimanta aikin 'yan wasa ba. Hakazalika da ɗaukar nauyi da ɗagawa, akwai rarrabuwa daban-daban da zaku iya gasa a ciki dangane da jinsi da nau'in nauyi. Sauran ɓangarori a cikin ginin jiki sun haɗa da walwala, jiki, adadi, da gasa bikini, kowannensu yana da ƙa'idodinsa.

Horon Gina Jiki

Horarwar gasa ta ginin jiki ba ta da ƙayyadaddun ƙayyadaddun abubuwa fiye da na ɗaukar nauyi ko ɗaga ƙarfi saboda ba a yawanci yin motsi yayin gasar. Wannan yana barin ɗaki mai yawa don kerawa a horo. Sutton ya ce "Masu ginin jiki yawanci suna yin horon juriya mai girma wanda aka haɗa matsakaici-zuwa-nauyi masu nauyi tare da tsarin maimaitawa matsakaici (6-12 reps) da yawa na saiti da motsa jiki ga kowane ɓangaren jiki," in ji Sutton. Wannan yarjejeniya tana da inganci don haɓaka ƙwayar tsoka, ya bayyana.

Masu gina jiki suna son ware wasu sassan jiki a kowace rana ta horo, don haka wata rana za a iya mayar da hankali kan kafafu, yayin da wani ya mayar da hankali kan kirji, kafadu, da triceps. Cardio kuma shine maɓalli mai mahimmanci na horo, yayin da yake ƙara yawan asarar mai, vs. powerlifing ko nauyi, inda wannan ba wani muhimmin abu bane.

Tunda manufar gasar gina jiki ta fi mayar da hankali ne akan jiki, abubuwa kamar gina jiki da abinci mai gina jiki suma manyan abubuwan da ake shiryawa gasa ne, in ji Takacs.

Amfanin Gyaran Jiki

A lokacin da ka kwatanta bodybuilding vs. Powering vs. Olympic dagawa cikin sharuddan jiki-abun raga, "ba shakka, bodybuilding ne mafi m ga raya karuwa a tsoka taro da kuma mai asara," in ji Sutton. Wancan ne saboda ginin jiki yana buƙatar motsa jiki mai ƙarfi na ƙarfi wanda ke haifar da canje -canjen salon salula don haɓaka ƙwayar tsoka, in ji shi. "Idan aka haɗu da abinci mai kyau, mutum zai iya ƙara yawan ƙwayar tsoka da kuma rage kitsen jiki a lokaci guda."

Farawa da Gina Jiki

Ɗaya daga cikin manyan abubuwa game da ginin jiki shine ana iya kammala shi a kusan dukkanin wuraren motsa jiki, kuma ba lallai ba ne ka buƙaci mai horarwa ko koci don farawa. Idan kuna horo don gasa ta jiki, zaku iya amfani da haɗin ma'aunin nauyi da injin horo mai ƙarfi waɗanda ke amfani da tsarin abubuwan hawa da faranti masu nauyi. Ayyukan motsa jiki na iya haɗawa da bugun benci, lat pulldowns, biceps curls, triceps extensions, da squats. (Mai Alaƙa: Jagorar Mafari don Shirya Abincin Jiki da Gina Jiki)

Menene mafi kyawun nau'in horo na nauyi a gare ku?

Ƙarfafawa, gina jiki, da ɗaukar nauyi na wasannin Olympic duk nau'ikan ci gaba ne na horo na ƙarfi, don haka idan kuna farawa da motsa jiki ko kuna da gazawar jiki ko cuta mai rauni, ya fi kyau ku fara da dabarun horo mafi ƙarfi, in ji Sutton . Da zarar kun gamsu da nauyi zuwa matsakaicin nauyi, zaku iya gwada salo mafi inganci. (Kuma ku sani cewa ba'a iyakance ku ga waɗannan ukun ba; Strongman da CrossFit wasu zaɓuɓɓuka ne don wasanni masu ƙarfi kuma.)

Duk waɗannan salo za su taimaka muku haɓaka ƙarfi da ƙarfi da tasirin tasirin jikin ku ta hanyar haɓaka ƙwayar tsoka, in ji Sutton, amma sai dai idan kuna neman gasa, haɗa fannoni na duk tsarin shine tabbas mafi kyawun fare. (Duba: Amsoshi ga Duk Tambayoyin ɗaga nauyin ku don masu farawa)

"Hanyar hanya don dacewa da dacewa yana haɗa nau'ikan motsa jiki da yawa zuwa tsarin ci gaba," in ji shi. Wannan yana nufin haɗawa tare "ɗaɗa nauyi, gina jiki, ɗaga ƙarfi da sauran nau'ikan motsa jiki, kamar su mikewa, bugun jini, da motsa jiki." Daga ƙarshe, kowane irin salon da kuka fi jin daɗinsa zai kasance wanda kuka manne da shi, don haka yana da kyau ku bincika su duka kuma ku aikata abin da ya dace da ku. (Karanta na gaba: Yadda ake Ƙirƙirar Tsarin Gina Ƙaƙwalwar Ƙwararrun Naku)

Bita don