Training Hypertrophy Training da Trainingarfin :arfi: Amfani da Kasuwanci

Wadatacce

• Game da horar da nauyi
• Farawa: ƙarfi da girma
• Horarwar hawan jini da ƙarfin horo
• Horarwar hauhawar jini: ƙarin saiti da reps
• Trainingarfin ƙarfi: fean reps da ƙarfi sosai
• Amfanin ƙarfin horo
• Fa'idodin horo na hauhawar jini
• Hadarin da ke tattare da daga nauyi
• Awauki

Zaɓi tsakanin horo na hauhawar jini da ƙarfin horo yana da alaƙa da burin ku don horar da nauyi:

• Idan kanaso ka kara girman tsokar ka, to horo ne na hauhawar jini a gare ka.
• Idan kanaso kara karfin tsokoki, kayi la’akari da karfin horo.

Ci gaba da karatun don koyo game da fa'idodi ko rashin kowannensu.

Game da horar da nauyi

Horar da nauyi nauyi ne na motsa jiki wanda ya shafi abubuwa masu motsi wadanda ke ba da juriya, kamar su:

• ma'aunin nauyi (barbells, dumbbells, kettlebells)
• inji nauyi (pulleys da stacks)
• nauyin jikinka (turawa, duwawu)

Wadannan abubuwa ana motsa su a hade:

• takamaiman darasi
• yawan lokutan motsa jiki da aka yi (reps)
• yawan sake zagayowar na reps kammala (sets)

Misali, idan kayi 12 huhu a jere dumbbell, hutawa, sannan kayi 12, kayi 2 set na 12 reps na dumbbell lunges.

Haɗuwa da kayan aiki, motsa jiki, reps, da saiti an haɗa su cikin aikin motsa jiki don magance burin wanda yake aiki.

Farawa: ƙarfi da girma

Lokacin da kuka fara tare da horar da nauyi, kuna gina ƙarfin tsoka da girma a lokaci guda.

Idan ka yanke shawarar ɗaukar nauyin ka har zuwa mataki na gaba, dole ne ka zaɓi tsakanin nau'ikan horo guda biyu. Wani nau'in yana mai da hankali kan hauhawar jini, kuma wani nau'in yana mai da hankali kan ƙara ƙarfi.

Horarwar hawan jini da ƙarfin horo

Darasi da kayan aikin da aka yi amfani da su don ƙarfin ƙarfi da horo na hauhawar jini suna da kyau iri ɗaya. Bambancin farko tsakanin su shine:

• Volumearar horo. Wannan shine adadin saiti da sakewa da kuke yi a cikin motsa jiki.
• Trainingaramar horo. Wannan yana nufin nauyin da kuka ɗaga.
• Huta tsakanin saiti. Wannan shine adadin lokacin hutawa da kuke ba jikin ku don murmurewa daga damuwa na motsa jiki.

Horarwar hauhawar jini: ƙarin saiti da reps

Don hauhawar jini, kuna ƙara ƙarar horo (ƙarin saiti da reps) yayin ɗan rage ƙarfin. Yawanci, lokacin hutawa tsakanin saiti don hauhawar jini shine minti 1 zuwa 3.

Trainingarfin ƙarfi: fean reps da ƙarfi sosai

Don ƙarfin muscular, zaka rage adadin reps a cikin saiti (ƙarar motsa jiki) yayin haɓaka ƙarfi (ƙara nauyi mai nauyi). Yawanci, lokacin hutawa tsakanin saiti don ƙarfi shine minti 3 zuwa 5.

Amfanin ƙarfin horo

A cewar asibitin Mayo, ƙarfin horo na iya taimaka muku:

• maye gurbin kitsen jiki tare da durkusar tsoka
• kula da nauyinka
• ƙara ƙarfin ku
• kara yawan kashi (rage kasadar kasusuwa)
• rage bayyanar cututtukan yanayi, kamar:
  • ciwon baya
  • kiba
  • amosanin gabbai
  • ciwon zuciya
  • ciwon sukari
  • damuwa

Fa'idodin horo na hauhawar jini

Ofaya daga cikin fa'idodin horo na hauhawar jini shine kyakkyawa idan kuna tunanin manyan tsokoki suna da kyau. Sauran fa'idodin horo na hauhawar jini sun haɗa da:

• strengthara ƙarfi da ƙarfi
• ƙara yawan kuɗin caloric, wanda na iya taimakawa asarar nauyi
• symara yawan daidaituwa (yana hana daidaitattun ƙwayoyin cuta)

Hadarin da ke tattare da daga nauyi

Duk da yake akwai fa'idodi da yawa waɗanda ke tattare da ɗaga nauyi, akwai wasu abubuwa da za a yi la'akari da su:

• Ifaga sauri ko yawa yana iya haifar da rauni.
• Motsawa fiye da yanayin motsinku na yau da kullun na iya haifar da rauni.
• Riƙe numfashinka yayin ɗagawa na iya haifar da saurin hauhawar jini ko haifar da ƙoshin lafiya.
• Rashin hutawa sosai tsakanin motsa jiki na iya haifar da lalacewar nama ko amfani da raunin da ya wuce kima, kamar su tendinosis da tendinitis.

Awauki

Don haka, wanne ne mafi kyau, hauhawar jini ko ƙarfi?

Wannan tambaya ce da za ku amsa wa kanku. Muddin ba ku tafi zuwa ga matsananci tare da ɗayan shawara ba, dukansu suna ba da fa'idodi da haɗari irin na lafiya, don haka zaɓin ya zo ga abin da kuke so.

Idan kana son girma, tsokoki masu girma, zaɓi horo na hauhawar jini: aseara ƙarfin horo, rage ƙarfi, kuma gajarta lokacin hutawa tsakanin saiti.

Idan kanaso kara karfin tsoka, zabi atisaye mai karfi: Rage karfin motsa jiki, kara karfi, ka tsawaita hutun tsakanin saiti.