Menene Babban Superset kuma Ta Yaya Zaku Saka Shi A Cikin Aiki?

Wadatacce

• Menene Superset?
• Nau'ukan Ayyuka na Superset Daban-daban
• Yadda Ake Amfani da Ayyukan Babban Superset a cikin Ayyukan Kiwon Lafiya
• Kuna son haɓaka PR ɗin ku? Gwada wani saitin tushen kunnawa.
• Kuna so ku yi niyyar takamaiman tsoka? Gwada motsa jiki kafin mai gajiya.
• Guji Wadannan Kurakurai na Motsa Jiki
• 1. Kada ku kashe zuciyar ku.
• 2. Ba yismushkashin baya.
• 3. Kar a yi kayan bayan-jiki na biyu.
• Bita don

Ko da ba kai ba ne bera na motsa jiki, akwai wani abin sha'awa don sanin kayanka a wurin motsa jiki. Ee, zaku iya shiga ciki, yin tsere akan abin hawa, jefa kusa da wasu dumbbells, da #doyoursquats, amma akwai wani abu mai ƙarfafawa game da tsara aikinku da sanin daidai me yasa kana yin kowane motsa jiki.

Akwai yuwuwar, idan kun taɓa buga aji na salon motsa jiki ko yin zaman horo na kanku (ko kuma kawai ku karanta abubuwan da ke ƙarfafa ƙarfinmu akan Shape.com), kun ga kalmar "superset" a zaman wani ɓangare na saba ƙarfin horo na yau da kullun. Amma kamar yadda aka saba kamar wasan motsa jiki na iya zama, har yanzu akwai rudani mai yawa game da abin da suke su ne da yadda ake yin su daidai.

Menene Superset?

A takaice dai, a superset motsa jiki abu ne mai sauƙi: madaidaitan jeri na darussa daban -daban guda biyu ba tare da hutu a tsakani. Misali, yin saitin biceps curls da saitin dips triceps, musanya har sai kun gama duk saitin.

Amma idan ya zo ga zabar motsa jiki, abubuwa suna da ɗan gashi. "Daya daga cikin manyan kuskuren fahimta shine zaku iya jefa motsa jiki guda biyu tare kuma kuna shan taba kanku kawai, kuma burin shine ku gaji da gumi," in ji John Rusin, masanin ilimin motsa jiki da ƙarfi da kwantar da hankali. "Gaskiya, ba haka lamarin yake ba. Tare da aikin motsa jiki da aka tsara da hankali, zaku iya samun manufa a zuciya."

Haɗa su daidai kuma za su iya haɓaka aiki, gina tsoka da jimiri, ƙona kitse, da yanke lokacin motsa jiki cikin rabi. Bincike ya nuna cewa motsa jiki mafi girma yana ƙona ƙarin adadin kuzari yayin da kuma bayan gumi na sesh da horo na juriya na al'ada, a cewar wani binciken da aka buga a cikin Jaridar Ƙarfafawa da Bincike. Amma ku haɗa su ba daidai ba, kuma yana iya barin ku da raɗaɗi, raɗaɗi, da raunin da ya faru, ko kuma kawai motsa jiki mara tasiri. (Kuma ba kawai muna magana ne game da ciwo ba.)

Nau'ukan Ayyuka na Superset Daban-daban

Ga mai zuwa gidan motsa jiki na asali, kiran waɗannan abubuwa da faɗin kalmar "supersets" zai yi aikin. Amma idan ka gaske so su san abin da kuke magana game da (kuma burge kowa da kowa a cikin nauyi dakin), koyi daban-daban na superset motsa jiki da kuma yadda za su iya taimaka maka samun ko da karin ƙarfi riba.

Idan kun bi ta mahimmin takamaiman ma'anar, gaskiya ne superset(babban abokin gaba) shine lokacin da kuke yin motsa jiki guda biyu waɗanda ke nufin ƙungiyoyin tsoka masu adawa. Ka yi tunani: biceps curl da triceps tsawo. Babban fa'idar ƙara waɗannan zuwa aikinku shine cewa tsokokinku za su murmure da sauri tsakanin saiti. Edem Tsakpoe, shugaban koci a Manhattan Exercise Co. da ke birnin New York ya ce "Lokacin da ake yin kwangilar ƙungiyar tsoka ɗaya, aikinta yana sassautawa, yana rage buƙatar hutu ko lokacin hutu tsakanin motsa jiki."

Sa'an nan kuma akwai fili saitin(agonist superset) inda duka motsa jiki ke aiki ƙungiyoyin tsoka iri ɗaya. Ka yi tunani: tura-up da dumbbell benci press. Waɗannan jariran sune waɗanda za su yi niyya a yanki ɗaya kuma su ƙone ta, stat. "Suna da amfani musamman don ƙara ƙarfi da girma zuwa motsa jiki tare da mai da hankali kan ƙungiyoyin tsoka, kuma shine nau'in babban abin buƙata," in ji Tsakpoe. Wasu masu horarwa har ma suna jayayya cewa bai kamata ku kira waɗannan manyan abubuwan motsa jiki ba kwata -kwata.

Kuma akwai kuma manyan abubuwan da ba su da dangantaka, wanda shine inda atisaye biyu ke amfani da ƙungiyoyin tsokoki daban -daban. Yi tunani: lunges da biceps curls. Babban fa'idar wannan nau'in superset shine cewa babu asarar ƙarfi wajen tafiya daga wannan motsa jiki zuwa wancan," in ji Tsakpoe. Kuna iya fitar da ingantaccen sakamako na duka biyu ba tare da jin gajiya sosai ba.

Yadda Ake Amfani da Ayyukan Babban Superset a cikin Ayyukan Kiwon Lafiya

Babban zane na ƙara superset motsa jiki a cikin ajanda na motsa jiki shine don samun mafi girma don kuɗin ku idan ya zo lokacin da aka kashe a dakin motsa jiki. Tsakpoe ya ce, "Yana kara karfin motsa jiki yayin rage lokacin da ake dauka don aiwatar da shirin," in ji Tsakpoe, wannan yana sa ya zama mafi inganci. Amma bayan wannan, akwai hanyoyin da za a yi amfani da manyan taurari don haɓaka horarwar ku ko mai da hankali kan wasu manufofi. Anan, wasu dabarun motsa jiki mafi girma daga Rusin.

Kuna son haɓaka PR ɗin ku? Gwada wani saitin tushen kunnawa.

Manufar ita ce kafin babban ɗagawa, kuna kunna wasu tsokoki masu dacewa tare da saitin abubuwan motsa jiki. Bari mu ce kuna ƙoƙarin haɓaka aikin squat ɗin ku. Na farko, kuna yin 1 zuwa 3 maimaita motsi na fashewa ta amfani da ƙafafunku (misali: tsalle tsalle). Sa'an nan kuma, kun fifita hakan tare da squats masu nauyi. Me ya sa? "Saboda tsarin jijiyarka na tsakiya ya karu sosai daga motsin fashewar abubuwa, za ku zama masu fashewa a cikin wannan dagawa mai nauyi," in ji Rusin. "Hanya ce ta wucin gadi fiye da yin aiki." (PS. Ga dalilin da ya sa bai kamata ku ji tsoron ɗaukar nauyi ba.)

Kuna so ku yi niyyar takamaiman tsoka? Gwada motsa jiki kafin mai gajiya.

Manufar ita ce ku gajiya da ƙungiyar tsoka ɗaya tare da motsa jiki na farko don barin wani yayi ƙarin aiki a cikin motsa jiki na biyu. Bari mu ce kuna tsugunne don gamsar da zuciyar ku, amma ba ku ga ribar ganimar da kuke so ba. Kuna iya gwada haɓaka squats ɗinku tare da motsa jiki wanda ke gajiyar da quadriceps ɗinku, don su daina barin hamstrings da glutes ɗinku su ɗauki ƙarin nauyi yayin squats. (Ko kuma kai hari ga waɗannan tsokoki musamman tare da wannan ba-squat, babu lunge ganima motsa jiki.)

Guji Wadannan Kurakurai na Motsa Jiki

1. Kada ku kashe zuciyar ku.

Haɓaka wani abu tare da ainihin aikin yana kama da fare mai aminci, daidai? Ba daidai ba! Jigon ku shine abin da ke ba ku kwanciyar hankali, don haka gajiya da shi kafin yin wasu ayyukan motsa jiki ba mai kyau bane. Wannan gaskiyane musamman idan yazo ga manyan ƙungiyoyi waɗanda ke buƙatar kwanciyar hankali mai yawa ta ginshiƙin ku (kafadun ku, kwatangwalo, da haɗin kai tare). Yin babban aiki a tsakani zai gajiya da masu daidaita yanayin kashin baya, in ji Rusin. "Ba kwa son ku gajiya da abin da kuke buƙatar kwanciyar hankali daga don ku zauna lafiya," in ji shi. (An danganta: Me yasa Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Yana da Muhimmanci)

2. Ba yismushkashin baya.

Nauyi yana aiki a jikin ku a zahiri kowane daƙiƙa na yini. Amma yin wasu motsa jiki (musamman lokacin da kuka ƙara nauyi) a zahiri yana matsawa kashin baya. Lokacin da kuka sanya motsa jiki guda biyu masu matsananciyar matsawa tare (kamar squat mai nauyi ko huhu), anan ne matsala zata iya farawa. Rusin ya ce "Matsi ba shi da kyau a zahiri, amma idan kuna damfara, damfara, damfara, zai zama matsala na dogon lokaci ko ma gajiyar wasu daga cikin masu daidaita kashin baya," in ji Rusin. Abin da hakan ke nufi: ciwon baya da/ko raunin da ya faru. A'a na gode.

Madadin haka, jujjuya motsi na matsawa (misali: kettlebell goblet squat ko barbell lunge) tare da motsi mai rarrafewa - duk wani abin da aka saita hannayen ku a wuri, amma ƙafafunku suna da 'yancin motsawa. Ka yi tunani: tsoma-tsalle, jan-sama, gadoji mai kaifi, ko wani abin ratayewa. (Babban zaɓi: wani nau'in horo na dakatarwa, wanda aka nuna yana da inganci sosai.)

3. Kar a yi kayan bayan-jiki na biyu.

Tsokokin da ke gudana a bayan jikinku ana san su da sarkar ku ta baya, kuma waɗannan su ne kuke son horarwa da farko, in ji Rusin. "Dalilin da ke tattare da hakan shi ne cewa sarkar ta baya yawanci tana daidaita tsokar tsoka," in ji shi. "Don haka ta hanyar horar da waɗancan tsokoki da farko, muna samun ƙarin kunnawa da kwanciyar hankali ga ƙungiyoyin da ke zuwa." Don haka idan za ku ƙara saita maɓallin dumbbell da layin kettlebell, fara jere; zai kunna duk waɗanda ke tabbatar da tsokoki a kusa da kafadun ku da haɓaka kwanciyar hankali da haɓaka aiki ga manema labarai, in ji Rusin. A zahiri, fifita ƙungiyoyin sarkar baya na iya taimaka muku ɗaga sama don ƙarin maimaitawa, tare da sa motsa jiki ya zama mai sauƙi; yin aikin motsa jiki kafin motsa jiki na quadriceps ya sa mutane su yi babban adadin horo fiye da lokacin da aka yi atisaye a baya, a cewar wani binciken da aka buga a cikin Jaridar Duniya ta Janar Magunguna.

Babban abin da za a ɗauka, ko da yake, shine kiyaye ayyukan motsa jiki mafi aminci da wayo; a ƙarshe, ƙirar motsa jiki gaba ɗaya mutum-manufa ce da kuma manufa. Amma idan kuna neman shiga motsa jiki mai tasiri, kawai ku bi waɗannan dokoki, kuma za ku kasance lafiya, in ji Rusin.

"Jagorancin abubuwan yau da kullun da samun mafi kyawun abubuwan da aka tsara da manyan abubuwa - wannan babban mataki ne a madaidaiciyar hanya," in ji shi.

Me kuke jira? Fita da koyar da wasu mutane da babban ilimin ku. (Ee, kawai mun ba ku uzuri don zama snob ɗakin nauyi.)

Bita don