Advanced horo mai ƙonawa

Wadatacce

• Yadda ake yin horo na HIIT na gaba
• Darasi 1: Burpee
• Darasi na 2: Sink da nauyi
• Darasi 3: Triceps tare da nauyi a bayan wuya
• Darasi 4: Tura matsawa da barbell
• Darasi 5: Jirgi tare da miƙa hannu

Ilimin HIIT na ci gaba hanya ce mai kyau don ƙona kitsen jiki ta amfani da mintuna 30 kawai a rana, ta hanyar haɗuwa da atisaye masu ƙarfi waɗanda ke haɓaka ƙona kitse na gida da ci gaban ƙungiyoyin tsoka daban-daban.

Gabaɗaya, yakamata a fara motsa jiki mai ƙarfi a hankali don gujewa raunin tsoka da haɗin gwiwa, kamar su kwangila da jijiyoyin ciki. Don haka, wannan horo an kasu kashi 3, matakin haske, matsakaiciyar lokaci da kuma ci gaba, wanda yakamata a fara shi kimanin wata 1 bayan matakin da ya gabata.

Kafin fara kowane mataki na horo mai ƙarfi na HIIT, ana ba da shawarar yin aƙalla minti 5 na gudu ko tafiya don shirya zuciyarka, tsokoki da haɗin gwiwa don motsa jiki da kyau.

Idan bakuyi abubuwan da suka gabata ba, duba: Matsakaicin horo don ƙona kitse.

Yadda ake yin horo na HIIT na gaba

Lokacin ci gaba na horon HIIT ya kamata ya fara kimanin wata 1 bayan fara matsakaiciyar horo ko lokacin da kuka sami cikakken shiri na jiki kuma ya kamata a yi sau 3 zuwa 4 a mako, don haka koyaushe akwai ranar hutu tsakanin kowane horo.

Kowace rana na ci gaba da horo yana da kyau a yi saiti 5 na 12 zuwa 15 na maimaita kowane motsa jiki, hutawa kusan 60 zuwa 90 sakan tsakanin kowane saiti da mafi ƙarancin lokacin da zai yiwu tsakanin kowane motsa jiki.

Darasi 1: Burpee

​

Burpee motsa jiki ne wanda ke aiki a kan dukkan ƙungiyoyin tsoka, musamman ma baya, kirji, ƙafafu, hannaye da gindi. Don yin wannan aikin daidai dole ne:

1. Tsaya tare da ƙafafunku a layi tare da kafadu sannan kuma ƙananan har sai kun kasance a cikin tabarau;
2. Sanya hannayenka a ƙasa ka tura ƙafafunka a baya har sai ka kasance a cikin allon;
3. Yi turawa sama da jan ƙafafunku kusa da jikinku, komawa zuwa matsayin inuwa;
4. Tsalle ka shimfiɗa dukkan jikinka, kaɗa hannunka a saman kanka.

A yayin wannan motsa jiki yana da mahimmanci a kiyaye saurin, haka kuma a kiyaye tsokoki na ciki da kyau a lokacin kwanciya da juyawa, don inganta sakamakon da aka samu.

Darasi na 2: Sink da nauyi

Motsa jiki mai nitsuwa aiki ne mai kyau don horar da gindi, ƙafafu, ƙwayoyin ciki da na baya, da kuma rasa mai a waɗannan wuraren. Don yin wannan aikin, dole ne:

1. Tsaya tare da ƙafafunku kafada kafada ɗaya kuma riƙe nauyi tare da hannunka, kusa da ƙafafunka;
2. Takeauki mataki gaba kuma tanƙwara gwiwa har sai cinyar kafa ta yi daidai da bene, ajiye ƙafafun kafa na gaba a ƙasa da ƙafafun baya tare da diddige a sama;
3. Sannu a hankali rage ƙwanƙwasa har sai haɗin gwiwa ya samar da kusurwa 90º kuma gwiwa na ƙafafun baya yana kusan taɓa bene;
4. Hawan sama, komawa zuwa wurin farawa kuma canza ƙafafun gaba.

Yayin gudanar da wannan aikin yana da matukar mahimmanci a kodayaushe sanya duwawarku a tsaye da kuma gwiwa na ƙafafun gaba a bayan ƙafar don kauce wa lalacewar haɗin gwiwa.

Idan ba zai yiwu a yi amfani da awo ba don motsa jiki, tip shi ne a yi amfani da kwalabe cike da ruwa, misali.

Darasi 3: Triceps tare da nauyi a bayan wuya

Motsa jiki na triceps tare da nauyi a bayan wuya babban aiki ne wanda ke saurin bunkasa tsokoki na hannaye, tare da rage kitse dake karkashin hannu. Don yin wannan aikin, dole ne:

1. Tsaya, kiyaye ƙafafunka kafada kafada nesa da sa ƙafa ɗaya gaba da ɗayan;
2. Riƙe nauyi da hannu biyu sannan kuma sanya nauyi a bayan wuyansa, kiyaye gwiwar hannu a lanƙwasa a gefen kai;
3. Miƙe hannayenku sama da kanku sannan kuma ku koma matsayin tare da nauyi a bayan wuya ku maimaita.

Yayin wannan darasi yana da mahimmanci a kodayaushe kiyaye bayanku a madaidaiciya kuma, sabili da haka, yana da mahimmanci a ƙulla tsokokin cikinku da kyau.

Darasi 4: Tura matsawa da barbell

Matsar da tura barbell hanya ce mai kyau don haɓaka tsokoki na kafaɗu, makamai, baya da ɓoye. Don haka, don yin wannan aikin daidai dole ne:

1. Tsaya tare da ƙafafunku kafada kafada baya kuma riƙe sandar da hannu biyu, tare da ko ba tare da nauyi ba;
2. Tanƙwara hannunka har sai sandar tana kusa da kirjinka, amma da gwiwar hannu a ƙasa, sannan ka tura sandar a kanka, kana miƙa hannunka;
3. Komawa wuri tare da sandar kusa da kirjin ku kuma maimaita aikin.

A yayin motsa jiki ana ba da shawarar a kodayaushe a juya baya sosai don kauce wa rauni a kashin baya kuma, sabili da haka, dole ne a sanya kwangilar ciki sosai cikin aikin.

Idan ba zai yiwu a yi amfani da sandar tare da nauyi ba, kyakkyawar hanyar ita ce a riƙe sandar tsintsiya kuma a ƙara guga ko wani abu a kowane ƙarshen, misali.

Darasi 5: Jirgi tare da miƙa hannu

Jirgin tare da mika hannaye shine babbar hanya don aiki da tsokoki na yankin na ciki, ba tare da cutar da kashin baya ba. Don yin wannan aikin daidai, dole ne:

1. Kwanta a ƙasa a cikin ciki sannan kuma ɗaga jikinka, tallafawa nauyi a hannuwanku da yatsun kafa;
2. Tsayar da jikinka daidai kuma a layi ɗaya zuwa falon, idanunka a kan ƙasa;
3. Kula da katako na tsawon lokacin da zai yiwu.

Wannan aikin ya kamata a yi tare da ƙananan mahaɗan da aka ƙuntata don hana ƙugu daga ƙasa da layin jiki, wanda zai iya haifar da raunin baya.

Waɗanda suke buƙatar rage nauyi da ƙona kitse suma suna buƙatar sanin abin da za su ci kafin, lokacin da bayan horo, don haka duba nasihu daga masaniyar abinci Tatiana Zanin a cikin bidiyo mai zuwa: