Horon matsakaici don ƙona kitse

Wadatacce

• Yadda ake yin matsakaiciyar horo
• Darasi 1: Turawa tare da farantin awo
• Darasi na 2: Girman nauyi
• Darasi 3: Triceps tare da kujera
• Darasi 4: Yin layi tare da mashaya
• Darasi na 5: Allon da aka gyara

Babban motsa jiki don ƙona kitse a cikin mintuna 30 kawai a rana shine motsa jiki na HIIT, saboda yana haɗuwa da atisaye masu ƙarfi da yawa waɗanda ke haɓaka aiki na tsoka, da sauri kawar da kitse na gida da jujjuya jiki cikin sauri da daɗi.

Irin wannan horon ya kamata a gabatar dashi a hankali kuma, sabili da haka, ya kamata a raba shi zuwa matakai 3, lokacin haske, matsakaici da kuma ci gaba don ba da damar sauyawa a hankali zuwa ƙarfin motsa jiki, guje wa kwangila, miƙawa da tendonitis, don misali. Sabili da haka, yana da kyau a fara a cikin yanayin haske kuma matsa zuwa na gaba bayan wata 1.

Kafin fara kowane mataki na horo 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 zaku fara horo, duba yanayin haske da farko a: Horon haske don ƙona kitse.

Yadda ake yin matsakaiciyar horo

Matsakaicin tsaka-tsakin horo na HIIT ya kamata ya fara kimanin wata 1 bayan fara horo na haske ko lokacin da kun riga kun shirya jiki kuma ya kamata a yi sau 4 a mako, yana barin aƙalla hutun kwana ɗaya tsakanin kowace ranar horo.

Sabili da haka, a kowace ranar horo ana bada shawarar yin juzu'i 5 na maimaita 12 zuwa 15 na kowane motsa jiki, yana hutawa kusan sakan 90 tsakanin kowane saiti da mafi ƙarancin lokacin da zai yiwu tsakanin atisayen.

Darasi 1: Turawa tare da farantin awo

Balance farantin motsa jiki motsa jiki ne mai ƙarfin gaske wanda ke haɓaka ƙarfin tsoka na hannu, kirji da na ciki a cikin ɗan gajeren lokaci, musamman ma yin juji da tsokoki. Don yin wannan nau'in lankwasawa dole ne:

1. Sanya farantin ma'auni a ƙarƙashin kirjinka kuma ka kwanta a ƙasa akan cikinka;
2. Rabauki gefen faranti don kiyaye hannayenku kafada-faɗi nesa.
3. Aga cikinka daga bene kuma kiyaye jikinka, yana tallafawa nauyinka a gwiwoyinku da hannayenku;
4. Ninka hannayenku har sai kun taba kirjinku kusa da allon kuma ku tashi, kuna tura ƙasa da ƙarfin hannayenku.

A yayin wannan motsa jiki yana da mahimmanci a hana kwatangwalo daga kasan layin jiki don guje wa raunin baya, kuma yana da muhimmanci a ci gaba da daukar kwangila yadda ya kamata a dukkan aikin.

Bugu da ƙari, idan ba zai yiwu a yi amfani da farantin awo ba, ana iya daidaita aikin, yin juyawa ba tare da farantin a ƙasa ba, amma motsa jiki zuwa hannun dama, sannan a tsakiya kuma, a ƙarshe, zuwa hagu hannu.

Darasi na 2: Girman nauyi

Tsugunnawa tare da nauyi cikakken motsa jiki ne don ƙara murfin muscular a ƙafafu, butt, ciki, lumbar da hip. Don yin squat daidai dole ne:

1. Riƙe ƙafafunku kafada kusa da juna kuma riƙe nauyi tare da hannunka;
2. Tanƙwara ƙafafunku kuma sanya duwawarku a baya, har sai kun sami kusurwa 90 tare da gwiwoyinku, sa'annan ku hau sama.

Hakanan zaku iya tsugunawa da nauyi ta hanyar riƙe da kwalbar ruwa a hannuwanku. Ta wannan hanyar, yana yiwuwa a ƙara ƙarfin motsa jiki gwargwadon adadin ruwa a cikin kwalbar.

Darasi 3: Triceps tare da kujera

Motsa jiki tare da kujera kyakkyawar horo ne mai ƙarfi wanda zai iya haɓaka, a cikin ɗan gajeren lokaci, dukkan tsokoki na hannaye. Wannan aikin yakamata ayi kamar haka:

1. Zauna a ƙasa a gaban kujera ba tare da ƙafafu ba;
2. Maida hannayenka baya ka riƙe gaban kujerar da hannunka;
3. Tura hannunka da karfi ka ja jikinka sama, daga gibin ka daga bene;
4. Raaga but din har sai an miƙa hannayen sannan a sauko ba tare da taɓa but ɗin a ƙasa ba.

Idan ba zai yiwu a yi amfani da kujera don yin wannan aikin ba, sauran zaɓuɓɓukan sun haɗa da amfani da tebur, kujeru, gado mai matasai ko gado, misali.

Darasi 4: Yin layi tare da mashaya

Jirgin Barbell wani nau'i ne na motsa jiki wanda, idan aka yi shi daidai, yana taimakawa wajen haɓaka ƙungiyoyin tsoka daban-daban, daga baya zuwa makamai da ciki. Don yin wannan aikin dole ne:

1. Tsaya, dan lanƙwasa ƙafafun ka kuma jingina gawar ka a gaba, ba tare da lanƙwasa baya ba;
2. Riƙe ƙugu, tare da ko ba tare da nauyi ba, tare da miƙa hannaye;
3. Theaura sandar zuwa kirjin ka har sai ka sami kusurwa 90º tare da gwiwar hannu sannan kuma sake miƙe hannunka.

Don yin wannan motsa jiki yana da matukar mahimmanci a kodayaushe sanya madaidaiciyar madaidaiciya koyaushe don kaucewa rauni na kashin baya kuma, sabili da haka, dole ne a sanya kwangilar ciki sosai cikin aikin.

Bugu da ƙari, idan ba zai yiwu a yi amfani da sandar da nauyi ba, madaidaiciyar madadin ita ce riƙe sandar tsintsiya da ƙara guga a kowane ƙarshen, misali.

Darasi na 5: Allon da aka gyara

Aikin gyaran katako na ciki shine hanya mai kyau don haɓaka dukkan tsokoki a cikin yankin na ciki ba tare da cutar da kashin baya ko matsayi ba. Don yin wannan aikin daidai dole ne:

• Kwanta a ƙasa a cikin cikinka sannan ka ɗaga jikinka, tare da tallafawa nauyi a kan gabban ka da yatsun ka;
• Tsayar da jikinka daidai kuma a layi ɗaya zuwa falon, idanunka a kan ƙasa;
• Lanƙwasa ƙafa ɗaya a lokaci guda kuma ja shi kusa da gwiwar hannu, ba tare da canza matsayin jikin ba.

Don yin kowane irin katako na ciki ana bada shawara don kiyaye ƙwayoyin ciki na ciki sosai a cikin aikin duka, hana ƙugu daga kasancewa a ƙarƙashin layin jiki, yana lalata layin baya.

Duba abin da ya kamata ku ci, yayin horo da bayan horo don ku sami damar ƙona kitse da ƙara yawan tsoka a cikin bidiyo tare da masaniyar abinci mai gina jiki Tatiana Zanin:

Bayan kammala wannan matakin horo na HIIT don ƙona kitse, fara mataki na gaba a:

• Advanced horo mai ƙonawa