Menene Ayyukan Haɗuwa kuma Me yasa Suke da Muhimmanci?

Wadatacce

• Menene Ayyukan Ƙungiya?
• Fa'idodin Gyaran Ƙungiyoyi
• Shin Akwai Abubuwan Rashin Haɓakawa ga Haɗin Motsa jiki?
• Jerin darussan Haɗe-haɗe don Haɗa cikin Ayyukanku na yau da kullunIdan kuna son haɓaka fa'idodin ƙarfi da ƙona kalori na ɗan gajeren zaman motsa jiki, wasu ƙananan darussan mahaɗan na iya taimaka muku gina ƙarfin aiki ko'ina.
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Babu wani abin da ya fi takaici fiye da yin aiki tukuru a cikin dakin motsa jiki rana da rana, amma jin kamar ba ku ganin sakamako.Abun shine, don ganin manyan canje -canje (da ji) da gaske, dole ne ku mai da hankali kan ayyukanku cikin hikima.

Motsa jiki ba kawai yana sa lokacin motsa jiki ya fi dacewa ba, amma yana taimaka muku samun ƙarfi da dacewa cikin ɗan lokaci. Anan ne dalilin, gami da duk wani abu da yakamata ku sani game da motsa jiki, gami da jerin mafi kyawun ayyukan motsa jiki don yin da yadda ake ƙara su a cikin ayyukanku.

Menene Ayyukan Ƙungiya?

Don fahimtar darussan mahadi, kuna buƙatar fahimtar bambanci tsakanin motsa jiki da keɓancewa. (Mai dangantaka: Tambayoyin ɗaga nauyi mai nauyi don masu farawa waɗanda ke shirye don horar da nauyi)

Ƙungiyoyin motsa jiki motsa jiki ne da ke amfani da ƙungiyoyin tsoka da yawa kuma suna buƙatar haɗin gwiwa da yawa don motsawa cikin wakili, ya bayyana mai ba da horo da mai ilimin hanyoyin kwantar da hankali Bill Kelley, DP, ATC, CSCS, maigidan Aeries Physical Therapy a Kudancin Florida.

A cikin tsugunawa, alal misali, ƙafafunku biyu da ainihin wuta suna ƙonewa yayin da kuke motsa kwatangwalonku, gwiwa, da idon idon ku don ƙasa zuwa cikin irin wannan wurin zama sannan kuma ku tashi tsaye.

Ayyukan kadaici, a gefe guda, yi amfani da ƙungiyar tsoka ɗaya kawai kuma kuna buƙatar haɗin gwiwa ɗaya kawai don motsawa don ku yi ma'amala.

Misali cikakke: Biceps curls. Kuna ƙulla tsokoki na biceps don motsa haɗin gwiwar gwiwar ku da murɗa dumbbells sama, amma babu sauran gidajen da ke shiga aikin.

Fa'idodin Gyaran Ƙungiyoyi

Darussan keɓewa suna da kyau idan kuna son yin ɗimbin gaske a kan ƙungiyar tsoka ɗaya, ko saboda kuna so ku guji amfani da tsoffin da suka ji rauni ko kuma ku haɓaka ƙungiyar tsoka ta musamman; duk da haka, wasan motsa jiki babban canji ne na wasan don motsa jiki da kuma dacewa gaba ɗaya.

Lokacin da kuke amfani da ƙungiyoyin tsoka da yawa tare don yin motsa jiki, kuna "ƙirƙirar mafi girman ƙarfin aiki, mafi ƙarfi, da ƙarfi, kuma ku sami babban bango don buck ɗin ku a cikin dakin motsa jiki," in ji Kelley.

A zahiri, binciken 2017 da aka buga a ciki Gaba a cikin ilimin Halittu idan aka kwatanta masu motsa jiki waɗanda suka yi amfani da mahaɗan da keɓaɓɓun darussan a cikin makwanni takwas na in ba haka ba, kuma sun gano cewa ƙungiyar da ta mai da hankali kan ayyukan motsa jiki sun sami nasarori masu yawa a duka ƙarfi da VO2 max (alamar lafiyar motsa jiki).

A cikin ɗan gajeren lokaci, amfani da ƙungiyoyin tsoka da yawa tare yana buƙatar yawan kuzari daga jikin ku, ma'ana kuna ƙona ƙarin adadin kuzari. A cikin dogon lokaci, waɗancan haɓakawa a cikin ƙarfin aiki, ƙarfi, da ƙarfi yana nufin ba kawai kuna yin aiki mafi kyau a cikin dakin motsa jiki ba amma kuma kuna iya gudanar da ayyukan yau da kullun (kamar ɗora akwatunan ku sama da fashewar tashar jirgin sama) cikin sauƙi.

"Ƙungiyoyi masu rikitarwa suna buƙatar mafi kyawun iko da lokacin ƙungiyoyin tsoka da yawa - gami da haɗin gwiwa da suke aiki da su," in ji Kelley. "Kuma wannan daidaituwa da sarrafawa yana fassara zuwa wasu ayyukan, yana taimaka muku ku kasance masu ƙarfi da daidaituwa a cikin duniya." (Wadannan motsin ƙarfin zai kuma taimaka muku hana rashin daidaituwar tsoka na kowa.)

Karin kari: "Tun da motsa jiki ya ƙunshi adadin tsoka don yin kwangila, suna haifar da juriya ga zuciya yayin da take zubar da jini, wanda a ƙarshe yana ƙarfafa zuciyar ku," in ji Kelley. Bayan haka, zuciyarka tsoka ce kuma! (Wannan shine ɗayan manyan fa'idodi masu yawa na ɗaga nauyi.)

Oh, kuma a matakin ƙima, tunda ayyukan motsa jiki suna aiki fiye da tsokoki a lokaci guda, zaku iya haɗawa tare kawai 'yan motsi don ƙirƙirar motsa jiki, in ji Kelley. (Samun ƙonawar jiki gaba ɗaya daga motsi yana iya ɗaukar sau biyu a lokaci.) Don haka idan kuna da ƙuntatawa na ɗan lokaci amma har yanzu kuna so ku girbe fa'idodi da yawa daga ayyukanku gwargwadon iko, motsawar mahadi na iya kai ku can.

Shin Akwai Abubuwan Rashin Haɓakawa ga Haɗin Motsa jiki?

Duk da yake babu gaske da yawa na wani downside don ƙona karin adadin kuzari, samun karfi da sauri, da kuma zama duk-kewaye fiye da jiki mummuna mutum, akwai abu daya da gym newbies ya kamata su tuna.

Kelley ya ce "Ayyukan darussa gabaɗaya sun fi ci gaba da fasaha." "Mahimmanci, suna buƙatar ƙarin ƙwarewa don kula da tsari mai kyau-musamman da zarar kun fara jin gajiya ko ƙara nauyin da kuke amfani da shi."

Ba tare da ingantaccen sarrafa mota da wayar da kan jama'a ba yayin motsa jiki, kuna ƙara haɗarin kamuwa da cuta. Duk da yake yana da matukar wahala a hargitsa biceps curl (kuma ba babbar barazana ce ga jikin ku ba idan kuka yi), yin squat ba daidai ba na iya sanya jikin ku (karanta: ƙananan baya) a cikin kyakkyawan yanayin zane -musamman idan kuna amfani nauyi masu nauyi. (Wannan shine dalilin da ya sa koyaushe yakamata ku fara motsa jiki na farko yayin aikinku (lokacin da kuke da mafi yawan kuzari) da adana motsawar motsi na gaba.)

Kamar yadda yake tare da wani abu a cikin dacewa, ko da yake, kawai "fara jinkiri da haske da ci gaba kamar yadda ƙarfin ku da fasaha ke ba da izini," in ji Kelley. Kuma ba abu ne mara kyau ba a sami mai koyarwa ya ba ku fom-check ko bi da ku ta tsarin motsin da ya dace na solo ko lokacin aji.

Jerin darussan Haɗe-haɗe don Haɗa cikin Ayyukanku na yau da kullunIdan kuna son haɓaka fa'idodin ƙarfi da ƙona kalori na ɗan gajeren zaman motsa jiki, wasu ƙananan darussan mahaɗan na iya taimaka muku gina ƙarfin aiki ko'ina.

Squats: Squats sun haɗa da idon sawun ku, gwiwa, da haɗin gwiwa na hip, suna sanya komai daga quads da hamstrings zuwa glutes da core don yin aiki. Wannan muhimmin motsa jiki yana taimaka muku tafiya daga tsugunawa zuwa tsayuwa kuma motsi ne da kuke amfani da shi a cikin kowane wasa (har ma da hawa kan kujera), in ji Kelley.

Kashewa: "Wannan babban abu ne ga sarkar ku na baya [bayan jiki] tsokoki, kamar hamstrings, glutes, da back extensors," in ji Kelley. Kashewa ya ƙunshi gwiwoyinku, kwatangwalo, da baya, haɓaka ikon ku na ɗaukar abubuwa daga ƙasa (da haɓaka ƙarfin riko).

Huhu: Hannun bambance -bambancen lunge a can duk suna buƙatar madaidaiciyar madaidaiciya kuma mai ƙarfi, daidaitattun kafafu yayin da kuke lanƙwasa a kwatangwalo, gwiwoyi, da idon sawun kafa don rage ƙasa zuwa ƙasa sannan ku tura baya.

Maballin Kafa: Kuna iya tunanin matsin lamba na sama yana amfani da tsokokin kafada kawai, amma ainihin ku yana ƙonewa don kiyaye jikin ku ya yi ƙarfi, kirjin ku da triceps suna taimaka muku tura wannan nauyi zuwa sama, kuma lats da biceps suna taimaka muku rage su baya. Kuna buƙatar sanya wani abu mai nauyi akan babban shiryayye? An rufe kafada.

Bench Presses: Harba duk tsokar da ke cikin jikinka na sama (da kuma yin amfani da duk haɗin gwiwa daga kafaɗunka zuwa yatsanka), latsa benci wani motsi ne na sama mai mahimmanci.

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