Menene horarwar tazara da wane iri

Wadatacce

• Nau'in horo na tazara
• 1. HIIT
• 2. Tabata

Horon tazara wani nau'i ne na horo wanda ya ƙunshi canzawa tsakanin lokaci na matsakaici zuwa babban ƙarfin ƙoƙari da hutawa, tsawon lokacin zai iya bambanta gwargwadon aikin da aka yi da manufar mutum.Yana da mahimmanci ayi atisayen tazara karkashin kulawar wani malami domin a kiyaye bugun zuciya da ƙarfin horo, baya ga hana rauni.

Horar da tazara babbar dabara ce don haɓaka ƙwarewa da hanzarta aikin ƙona kitse, rage ƙimar kitsen jiki, ban da inganta ƙarfin zuciya da haɓaka haɓakar oxygen. An ba da shawarar cewa ana yin waɗannan motsa jiki sau biyu zuwa uku a mako kuma mutum yana da isasshen abinci don sakamakon ya bayyana kuma ya daɗe.

Nau'in horo na tazara

Ana iya amfani da horo na tazara a cikin gudu na waje ko a kan matattarar motsa jiki, keke da motsa jiki mai ƙarfi, yana da mahimmanci a koya wa malamin don ayyana yankin horon, wanda ya yi daidai da ƙarfi da bugun zuciyar da mutum dole ne ya isa da kulawa yayin aikin. motsa jiki.

1. HIIT

HIIT, wanda ake kira Babban Taron Tazarar Tazara ko High Intensity Interval Training, wani nau'ikan horo ne wanda ake amfani da shi don hanzarta saurin haɓaka da kuma son ƙona kitse yayin da bayan motsa jiki. Ayyukan da ake amfani da yarjejeniyar HIIT dole ne ayi su cikin tsauri don samun fa'idodin da ake buƙata.

Yawancin lokaci, ana amfani da HIIT a cikin keke da horo na motsa jiki kuma ya ƙunshi yin atisayen a cikin ƙarfi sosai na kimanin dakika 30 zuwa minti 1, bisa ga burin mutum. Bayan lokacin ƙoƙari, dole ne mutum ya ɗauki lokaci ɗaya a hutawa, wanda zai iya zama m, wato, tsayawa, ko aiki, wanda ake yin motsi iri ɗaya, amma a ƙarancin ƙarfi. Baya ga samun damar yin amfani da shi a ayyukan motsa jiki, za a iya haɗa horon HIIT a cikin atisayen horar da nauyi.

2. Tabata

Horar da Tabata wani nau'ine ne na HIIT kuma yakan dauki mintuna 4, wanda mutum zai iya motsa jiki cikin tsawan tsawan 20 sai ya huta na sakan 10, yana kammala duka lokacin minti 4 na aiki. Kamar HIIT, tabata na iya karawa mutum karfin kuzari da motsa jiki, zai taimaka wajen kiyaye karfin tsoka da inganta tsarin jijiyoyin zuciya.

Saboda motsa jiki ne mai tsananin gaske, ana ba da shawarar mutane da suka yi aikin motsa jiki na wani lokaci su yi hakan kuma a yi shi a karkashin jagorancin kwararrun masu ilimin ilimin motsa jiki ta yadda za a samu fa'idodi. Duba wasu darussan tabata.