Duk Game da Hauka Hauka

Wadatacce

• Ayyukan hauka
• Yadda za a shirya
• Abin da yake aiki
• Me yasa mutane suke son shi
• Abin da binciken ya ce
• Lokacin da ya kamata a guji
• Takeaway

Aikin motsa jiki shirin ci gaba ne mai ci gaba. Ya ƙunshi motsa jiki masu nauyi da horo na tazara mai ƙarfi. Aikin motsa jiki ana yin sa ne na mintuna 20 zuwa 60 a lokaci guda, kwana 6 a mako na kwanaki 60.

An shirya motsa jiki na mahaukaci ta Beachbody kuma jagorantar mai koyar da motsa jiki Shaun T.Wadannan wasannin motsa jiki ana daukar su mai tsanani kuma yawanci ana ba da shawarar ne kawai ga mahalarta waɗanda tuni suka sami matakin ƙwarewa.

Idan kuna sha'awar gwada shirin Insanity, yi magana da likitanku. Za su iya taimaka maka sanin idan wannan ƙarfin ƙarfin ya kasance amintacce a gare ku.

Ayyukan hauka

Asalin Insanity shirin ya hada da motsa jiki da yawa. Lokacin da kuka yi rajista don shirin, zaku sami kalandar da ke ba da cikakken bayani game da waɗannan wasannin:

Har ila yau, akwai shirye-shiryen ɓoye na shirin Hauka na asali, gami da Ingantaccen Ciwan Max 30. Ana yin Mahaukacin Max 30 don kwanaki 30 kawai.

Akwai kuma wani shiri da ake kira Hauka: Mafaka. Ana tallata wannan azaman shirin rage nauyi. Ya yi iƙirarin cewa mahalarta suna ƙone har zuwa adadin kuzari 1,000 a kowane aji.

Yadda za a shirya

Yana da mahimmanci a sami matakin dacewa na asali kafin fara aikin Hauka. Don kara yanayin lafiyar jikin ku, yi wadannan atisayen na tsawon makonni ko watanni, ya danganta da matakin da kuka fara daga:

• Aikin motsa jiki: Gwada guje guje, iyo, ko keke.
• Trainingarfin ƙarfi: Yi amfani da nauyi da motsa jiki.
• Flexibilityara sassauci: Tare da yoga, tai chi, ko shirin shimfidawa na yau da kullun.
• Motsa jiki na ciki: Gina ƙarfin ƙarfin.
• Calisthenics: Gwada bullups, situps, huhu, da turawa.

Idan baku tabbatar da inda zaku fara ba, zaku iya neman taimakon wani kwararren mai koyarda wanda zai iya kirkirar shirin motsa jiki wanda ya dace da ku.

Abin da yake aiki

Aikin motsa jiki shiri ne na cikakken jiki. Nauyin jiki da na tsaka-tsaka masu ƙarfi sun haɗa da zuciya da horo mai ƙarfi. Lokacin yin waɗannan motsa jiki, zakuyi aiki da ƙungiyoyin tsoka masu zuwa:

• abdominals
• makamai
• kafadu
• kirji
• kafafu
• murna

Ayyukan motsa jiki na rashin mahaukaci galibi sun haɗa da atisayen haɗin gwiwa. Kuna iya aiki da abs, makamai, da kafadu a cikin motsi ɗaya.

Akwai 'yan bidiyo wadanda suka kebanta da niyya ga wani bangare na jiki, kamar su abdominals. Amma waɗannan motsa jiki yawanci ana yin su ban da wani cardio ko motsa jiki na tazara. Bi kalandar shirin don takamaiman umarnin.

Me yasa mutane suke son shi

Aikin Hauka ya zama sananne bayan an sake shi a cikin 2009. Mutane da yawa suna son shi saboda dalilai masu zuwa:

• zaɓuɓɓuka
• babu kayan aiki da ake buƙata
• kalubale

Masu amfani da motsa jiki sun so shi saboda ya kasance madadin na shirin P90X, wanda ke buƙatar sandar motsa jiki, saita dumbbell, ƙungiyoyin adawa, da ƙari. Aikin Insanity, a gefe guda, ba a buƙatar kayan aiki. Dukkanin shirin an yi su gaba daya ta hanyar amfani da nauyin motsa jiki.

Ofarfin aikin ya kuma yi kira ga mutane da yawa waɗanda suke son yin aiki tuƙuru kuma suna ganin sakamako mai sauri daga motsa jiki.

Abin da binciken ya ce

An duba sakamakon shirye-shiryen yanayin kwalliya kamar aikin motsa jiki, CrossFit, da sauransu, kuma yayi ƙoƙari don sanin ko waɗannan wasannin motsa jiki lafiya.

Masu binciken sun gano cewa wasan motsa jiki na da kusan rauni guda kamar ɗagawa da sauran ayyukan nishaɗi.

Amma masu binciken sun kuma gano cewa ire-iren wadannan motsa jiki suna sanya damuwa a jiki. Wannan na iya zama da haɗari ga wanda ke da yanayin lafiya, wanda ba ya cikin yanayin jiki mai kyau, ko kuma wanda ke da wasu raunin musculoskeletal.

Hakanan bita ya gano cewa aikin motsa jiki bashi da wani tasiri don inganta ƙoshin lafiya na jiki ko haɗin jikin mahalarta. Amma masu binciken sun kuma ce ana bukatar karin karatu.

Duba cikin tasirin horo na tazara mai ƙarfi kuma ya gano cewa yana ƙone adadin adadin kuzari fiye da horo mai ƙarfi matsakaici. Hakanan yana iya rage kitsen jiki da kewayen kugu, a cewar a.

Dangane da waɗannan sakamakon da aka gauraya, ana buƙatar ƙarin karatu don sanin ingancin aikin Hauka.

Lokacin da ya kamata a guji

Ya kamata ku guje wa aikin Hauka idan kun:

• ne mai farawa ko sabon motsa jiki
• zauna tare da yanayin likita ko kiwon lafiya
• zauna tare da al'amuran kashi ko na haɗin gwiwa
• sun ji rauni ko ciwo
• suna da ciki

Takeaway

Akwai lokuta da yawa na motsa jiki na motsa jiki tun lokacin da aka sake shi a cikin 2009. Yanzu, zaku iya samun bidiyo da aikace-aikacen motsa jiki na tazara mai tsayi sosai.

Idan kuna neman bin takamaiman shirin da za a iya yi a gida, kuna iya jin daɗin aikin Insanity. Motsa jiki ba ya zuwa ba tare da haɗarin rauni ba, kodayake.

Tabbatar dumi da sanyaya kafin fara aikin Hauka. Sha ruwa mai yawa lokacin da kuke yin su, suma. Kuma koyaushe ka ga likita kafin ka gwada irin wannan motsa jiki mai karfi.