Yadda Ake Kiyaye Kanku Daga Rauni A Azuzuwan Motsa Jiki

Wadatacce

• 1. Kafa Manufofin Gaskiya
• 2. Mai da hankali Kan Form ɗinku
• 3. Saurari Jikinku
• Bita don

Akwai manyan masu motsa jiki guda biyu a cikin azuzuwan motsa jiki na rukuni: malami wanda ke ingiza ku fiye da yadda kuke so idan kuna yin aikin solo, da gungun mutane masu tunani iri ɗaya waɗanda ke ƙarfafa ku har ma da ƙari. Wani lokaci, kuna murkushe shi a cikin motsa jiki na rukuni. Amma wasu lokuta (kuma duk mun kasance a can), komai ji wuya. Ko dai shine karo na farko da kuke gwada sabon aji, kun gaji ko ciwo, ko kuma kawai ba ku ji ba, gwagwarmaya don ci gaba ba koyaushe yana jin daɗi a cikin rukunin rukuni-kuma yana iya haifar da rauni. (Shin Gasar Halayyar Motsa Jiki ce?)

Mun tattauna da masanin ilimin halayyar dan adam don gano dalilin da yasa muke jin cewa buƙatar ci gaba da kasancewa koyaushe, sannan mun danna malaman da ke koyar da wasu daga cikin manyan darussan motsa jiki a Barry's Bootcamp da YG Studios don neman yadda ake tura kan ku ba tare da karya sifa mai kyau ba. da risking wani rauni.

1. Kafa Manufofin Gaskiya

Duk lokacin da kuka taka ƙafa a cikin gidan motsa jiki, kun riga kun yanke shawara don inganta kanku. Kada ku lalata ƙoƙarinku ta hanyar samun tsammanin da ba na gaskiya ba, wanda zai iya haɗawa da ƙoƙarin ci gaba da maƙwabta. "Babu wanda ke buƙatar zama gwarzo, musamman a karo na farko da yake ƙoƙarin motsa jiki," in ji Kyle Kleiboeker, mai ba da horo a Bootcamp na Barry.

Ba za ku iya tsammanin ci gaba da kasancewa tare da wanda ke halartar aji sau da yawa a mako ba, musamman lokacin da kuke gwada shi a karon farko. Madadin haka, saita maƙasudin sarrafawa-amma har yanzu masu ƙalubale-gajerun- da maƙasudai na dogon lokaci. Yana da kyau idan burin ku na ɗan gajeren lokaci shine kawai ku gama karatun ko don koyon wani sabon abu (musamman a ɗaya daga cikin Mafi Tsarukan Ƙwararren Ƙwaƙwalwa A Ƙasar). Kuma yana da cikakkiyar yarda don bayar da ƙasa da abin da malaminku ke tambayar ku muddin kuna ƙoƙarin cika mafi wuyar ku ba kawai kasancewa malalaci ba.

"Lokacin da muka fara da manyan maƙasudai kuma ba mu saurari jikinmu ba, muna fuskantar rauni da ƙonawa," in ji Leah Lagos, masanin harkokin wasanni na NYC. "Anan ne ƙananan ƙira ga kowane wasan kwaikwayon ke zama mahimmanci. Kuna koyan ayyana ayyana nasara ta yadda aikinku ke inganta cikin lokaci kuma don gujewa ayyana aikin a matsayin kwatanci ga wasu."

2. Mai da hankali Kan Form ɗinku

Form yana da mahimmanci lokacin da kuke aiki, amma lokacin da muka gaji, shine farkon abin da za ku tafi. Wannan yana ƙaruwa da damar ku na rauni ko rauni, wanda shine dalilin da ya sa lokacin da kuke ƙoƙarin kiyayewa yayin motsa jiki kuma ku rasa siffar, yana cutar da ku kawai. Gudu a hankali ko ɗaga ma'aunin nauyi da jin ɗan kayar da kai don kasancewa da ƙarfi ya fi yin yaƙi ta hanyar motsa jiki tare da mummunan tsari, yin haɗari da rauni da kasancewa gaba ɗaya. (A zahiri, Yanke Kanku Wasu Lalacewar Na Iya Rage Haɗarin Rauni.)

"Ba game da nawa kuke yi ba, amma yadda kuke yinsa sosai," in ji Nerijus Bagdonas, wani mai horo a YG Studios wanda ke koyar da horon ƙarfi. "Ba shi da mahimmanci idan iyakance ta jiki ce ko ta tunani; lokacin da wani ba zai iya riƙe tsari mai kyau ba, ya kamata su daina."

Ya kuma ba da shawarar farawa da azuzuwan da ke mai da hankali kan ingancin motsi da tsari kafin matsawa zuwa manyan ƙalubale, kamar HIIT, bootcamps, da Crossfit. Babu kunya a fara a azuzuwan mafari da haɓaka zuwa darussa masu ƙarfi a cikin takun ku.

3. Saurari Jikinku

Duk masu koyar da motsa jiki na rukuni suna gaya muku ku "saurari jikin ku," amma menene hakan yake nufi? Ta yaya za mu san lokacin da za a ci gaba da turawa ta hanyar wani abu mara daɗi tare da tsayawa saboda wani abu yana ciwo? (Gwada wannan Trick na Hankali don Ƙara Motsa Jiki.)

Kleiboeker ya ce, "Turawa da kanka da karfi, a ganina, ba abu ne mai muni ba. Mutane suna raina basira da iyawarsu."

Gaskiya ne. Amma a gefen juyawa, Bagdonas yana tunatar da mu cewa mabuɗin samun nasara shine kasancewa daidai. "Idan ajin ya sa ku daina motsa jiki saboda kuna da ciwo mai yawa ko kuma kawai ya sa ku ji tsoro ko jin daɗin motsa jiki, ya fi cutar da kyau," in ji shi. "Tsarin tunani yana da mahimmanci mai mahimmanci, musamman ma idan kai dan wasa ne mai gasa, amma ba a gina shi a cikin aji ɗaya ba; tsari ne."

Duba ga malaman ku don gyare-gyare idan kuna fama. Sanar da su kafin a fara karatun idan kuna da rauni kuma ku tambaye su suyi magana da ku ta hanyar motsa jiki da kuke kokawa da lokacin ko bayan darasi. Kuma kada ku ji kunyar gyarawa! "A cikin azuzuwan motsa jiki na rukuni, yana iya zama abin ban tsoro da sauƙi don samun karaya tare da matakan 'yan wasa da yawa a cikin ɗakin. Ina gaya wa mutane kada su damu da abin da maƙwabcin su ke yi amma kawai su mayar da hankali ga kasancewa mafi kyau a nasu. matakin fasaha. in ji Kleiboeker. (Shin Kun Yi Gasa A Gym?)

Keɓance aikin motsa jiki a cikin rukunin motsa jiki yana nuna cewa kun mai da hankali kan lafiyar ku kuma da gaske sauraron jikin ku.

Bita don