Muhimman Ayyuka 5 na Koyar da Giciye Duk Masu Gudu Suna Bukata

Wadatacce

• Ƙarfafa Ƙarfafawa
• Pilates
• Horon Plyometric
• Yoga
• Juyawa
• Bita don

Cross-training-kun san yana da de rigueur idan kuna da nufin ƙona wutar lantarki ku, amma ƙayyadaddun ƙayyadaddun na iya zama ɗan ban mamaki. Don haka ga burin ku: "Kuna so ku haɓaka tsokoki waɗanda ba za ku saba amfani da su ba wajen gudu da haɓaka ƙarfin motsa jiki," in ji Harry Pino, Ph.D., masanin motsa jiki a Cibiyar Ayyukan Wasanni ta NYU Langone. "Wannan shine abin da a ƙarshe zai sa ku yi sauri da inganci akan hanya ko hanyoyin." Kuskuren da ’yan gudun hijira da yawa ke yi shi ne horar da horo ba tare da wata hanya madaidaiciya ba, don haka suna sanya lokacin motsa jiki ba tare da samun ci gaba ba, in ji shi. Mun yanke hukunci kuma mun sami mahimman ayyukan motsa jiki waɗanda zasu taimaka muku tsawon lokaci kuma ku sami ƙarfi.

Ƙarfafa Ƙarfafawa

Kyle Barnes, Ph.D., masanin motsa jiki a Jami'ar Jihar Grand Valley da ke Michigan ya ce "Masu gudu masu nisa suna amfani da su don kunna wasu tsokoki kawai lokacin da suke gudu, don haka ba sa amfani da cikakkiyar damar dukkan tsokoki tare." "Tsarin juriya yana tilasta ku yin kwangila ko amfani da ƙarin tsokoki." Lokacin da mata masu gudu suka matse a cikin zaman horon juriya guda biyu masu nauyi a mako na tsawon makonni tara suna yin saiti na motsin jiki na sama kamar injin benci da motsi na ƙasa kamar tsaga squats-sun inganta lokacin 5K da kashi 4.4 (wato kamar aski). Minti 1, dakika 20 kashe lokacin kammalawa na mintuna 30), binciken Barnes ya gano. Kuma tun da masu gudu sukan kasance masu rinjaye na quad, horar da ƙarfi shine damar da za a mayar da hankali ga glutes. Barnes ya ce "Gilashi shine mafi tsoka a jiki, don haka a zahiri suna ɗaya daga cikin mahimman tsokoki masu gudana," in ji Barnes.

"Idan za mu iya samun waɗanda su ƙone su kuma yi aiki yadda yakamata, da sauƙi za ku ga haɓakawa a cikin aikin." Motsawa kamar squats da deadlifts suna da kyau don bugun ƙyallen ku da hamstrings.Bugu da kari, maimakon zuwa injina a dakin motsa jiki, Pino yana ba da shawarar tsayawa ga ma'aunin nauyi. Wannan yana ba ku damar kunna ƙarin tsokokin ku da ƙalubalantar ma'aunin ku. (A nan ne tsarin horarwa mai ƙarfi da aka yi musamman don masu gudu.)

Pilates

Samun ƙarfi mai ƙarfi zai taimaka muku guji faɗawa tarnaƙi na yau da kullun (kamar jujjuya ƙashin ƙugu da yawa yayin da kuke tafiya) wanda ke tsallake ingancin ku, in ji Pino. A nan ne Pilates ya shigo. "Pilates yana magana game da gaba ɗaya - ba kawai ga abdominis na dubura ba amma tsokoki masu zurfi," in ji Julie Erickson, ƙwararren Pilates da yoga malami a Boston. Yana motsawa kamar shimfidar kafa biyu kuma ɗari suna da kyau musamman wajen ƙalubalantar mafi zurfin tsokar ab. Wasu motsa jiki na Pilates suna aiki da cinyoyin ciki kuma, wanda zai iya raunana a cikin masu gudu, Erickson ya ce: "Tsokokin cinyoyin ku na ciki suna goyon bayan gwiwa, don haka ƙarfafa su zai kare ku daga rauni da kuma yin canje-canje mai sauri a cikin hanya mafi sauƙi, kamar a kan hanyoyi masu dutse." Ko da kawai samun filin wasa da matse shi tsakanin cinyoyinku yayin da kuke kallon Netflix na iya taimakawa, in ji ta. (Don irin wannan tasiri, gwada wannan wasan motsa jiki don masu gudu.)

Horon Plyometric

Plyos, ko horon ƙarfin fashewa wanda ya haɗa da tsalle, shine mabuɗin don taimaka muku haɓaka gudu, wani bincike na baya-bayan nan a cikin Jaridar Ƙarfafawa da Bincike samu. Lokacin da masu bincike ke da ƙungiyar masu gudu suna ci gaba da horarwar da suka saba, ƙara juriya da motsa jiki na plyometric, ko ƙara horo mai ƙarfi, masu tsere a cikin rukunin plyo sun rage 3K (kawai jin kunya na mil 2) sau da yawa-by 2 kashi bayan makonni 12. "Wannan yana da mahimmanci ga masu tsere na nesa saboda yana nuna ci gaban tattalin arziƙin su," in ji marubucin binciken Silvia Sedano Campo, Ph.D. Wannan yana nufin ta ƙara ƙarfin ƙarfin ku ta hanyar horo na plyometric, za ku iya gudu da sauri ba tare da buƙatar ƙona karin man fetur ba, in ji ta. Mayar da hankali kan tsalle -tsalle na kwance kamar tsalle mai tsayi mai tsayi da daurewa gaba, ko tsallake -tsallake. "Waɗannan sun fi tasiri don haɓaka tattalin arziƙin kasuwanci, saboda suna da alaƙa kai tsaye da tsayin daka," in ji Sedano Campo. Sa'an nan kuma bi kowane saitin plyos tare da saurin gudu don tabbatar da haɓaka ƙarfin ƙarfafawa zuwa motsi na gaske. (Wannan ƙalubalen plyo zai gwada ƙafafun ku.)

Yoga

Masu gudu suna da yanayin kallon ƙasa akai-akai, wanda ke zagaye kafaɗunsu gaba kuma yana rufe gaban jiki, amma yin yoga na iya buɗe waɗancan wuraren matsalolin, in ji Erickson. "Lokacin da kuka inganta yanayin ku kuma ku horar da kanku don sa ido yayin da kuke gudu, yana faɗaɗa ƙirjin ku don ku sami numfashi mafi kyau," in ji ta. Ƙara yawan iskar oxygen zuwa tsokoki na iya kuma inganta aikin ku. Warrior I da warrior II, waɗanda ake yi akai -akai a yawancin azuzuwan yoga, manyan buɗe kirji ne. Kuma wannan matsatsin da kuke ji a cikin hamstrings da hip flexors? Asana da yawa suna magance waɗancan wuraren, amma Erickson musamman yana son lanƙwasa gaba da zama da jinjirin wata. Don baiwa hammies ɗinku ƙarin kulawa. (Duba fitar da muhimman abubuwan yoga 11 don masu gudu.)

Juyawa

Don haɓaka ƙarfin ku na cardio ba tare da tashin hankali ba, hawan keke mai ƙarfi shine hanyar cin nasara, bincike a cikin Jaridar Turai ta Wasanni Kimiyya nuna. Triathletes waɗanda suka yi zaman hawan keke mai tsayi shida (wanda ya haɗa da sprints na minti biyar) a cikin makonni uku sun inganta lokacin gudu na 5K har zuwa minti biyu kuma sun ƙara VO2 max da kusan kashi 7. Ƙara yawan VO2 max yana nufin za ku iya ci gaba da motsa jiki na tsawon lokaci-mahimmanci idan burin ku shine kammala tsere mai tsawo kamar marathon. Naroa Etxebarria, Ph.D., likitan ilimin motsa jiki a Jami'ar da Canberra a Ostiraliya. Yin aiki da tsarin ku na anaerobic zai taimaka muku kawar da gajiya. Kuma fa'idar yin HIIT ɗin ku yayin da kuke hawan keke shine ku kiyaye gidajen ku damuwar bugun ƙasa da nauyin jikin ku sau biyu zuwa uku, kamar yadda tseren gudu yake yi.

Bita don