Menene Banbanci Tsakanin Horar da Circuit da Training Interval?
Wadatacce
- Menene Horon Circuit?
- Menene Horon Interval?
- Shin Ayyukanku na iya zama * Duka* Horon da'ira da Tazarar?
- Yadda Za a Inganta Haɗin Gwiwar ku da Tazarar Tazara
- Bita don
A cikin duniyar motsa jiki ta zamani inda ake jifa kalmomi kamar HIIT, EMOM, da AMRAP akai-akai a matsayin dumbbells, yana iya zama mai ban tsoro don kewaya kalmomin aikin motsa jiki na yau da kullun. Haɗuwa ɗaya gama gari cewa lokaci yayi da za a miƙe tsaye: bambanci tsakanin horon kewaye da horo na tazara.
A'a, ba abu ɗaya suke ba, kuma, eh, yakamata ku san bambancin. Jagora waɗannan nau'ikan motsa jiki guda biyu, kuma dacewarku (da kalmomin motsa jiki) zasu fi kyau saboda shi.
Menene Horon Circuit?
Horon da'irar shine lokacin da kuke canzawa tsakanin darussan da yawa (yawanci biyar zuwa 10) waɗanda ke yin niyya ga ƙungiyoyin tsoka daban -daban, a cewar Pete McCall, ƙwararren mai ba da horo da mai magana da yawun Majalisar Amurka kan Motsa Jiki, kuma mahaliccin kwas ɗin All About Fitness. Misali, zaku iya motsawa daga motsa jiki na ƙasa zuwa motsa jiki na sama zuwa babban motsa jiki, sannan wani motsi na ƙasa, motsa jiki na sama, da motsawa kafin maimaita maimaita kewaye. (Dubi: Yadda Ake Gina Cikakken Hanyar Rarraba Circuit)
"Babban ra'ayin horar da da'ira shine yin aiki da tsokoki daban-daban a lokaci guda tare da ƙaramin adadin hutawa," in ji McCall. "Saboda kun canza sashin jikin da kuke hari, ɗayan tsoka yana hutawa yayin da ɗayan yana aiki."
Misali, tunda ƙafafunku suna hutawa yayin ja-gora kuma hannayenku suna hutawa yayin squats, zaku iya yin kowane lokacin hutu tsakanin motsa jiki don yin motsa jiki mafi inganci wanda ba kawai yana ƙarfafa ƙarfi ba amma kuma yana kiyaye zuciyar ku ta buga da sakewa. Matsalolin ku kuma, in ji McCall. (Kuma wannan ɗaya ne daga cikin fa'idodin horar da da'ira.)
"Saboda kuna motsawa daga motsa jiki zuwa motsa jiki tare da ɗan hutu kaɗan, horon da'irar yana haifar da kyakkyawar amsawar jijiyoyin zuciya," in ji shi. Wanda ke nufin, e, zaku iya ƙidaya shi gaba ɗaya azaman cardio.
Idan kun yi amfani da ma'aunin nauyi mai nauyi, za ku yi aiki har zuwa ga gajiya (inda ba za ku iya yin wani maimaitawa ba): "Wannan yana nufin kuna inganta ƙarfin tsoka kuma yana iya haɓaka ma'anar tsoka," in ji McCall. (Anan akwai bambanci tsakanin ƙarfin tsoka da ƙarfin juriya.)
Da zarar kun gamsu da wannan ra'ayin, fadada zaɓin motsinku fiye da sashin jiki: "Yanzu, mun fara kallon tsarin motsa jiki na horarwa maimakon tsokoki. Wannan yana nufin mayar da hankali kan turawa, ja, lunging, squatting, da hip hinging ƙungiyoyi a maimakon haka. na jiki na sama ko na kasa," in ji McCall.
Menene Horon Interval?
Horon tazarar, a daya bangaren, shine lokacin da kuke canza lokutan matsakaici- zuwa babban aiki mai tsanani tare da lokutan ko dai aiki ko hutu mara kyau, in ji McCall. Ba kamar horon da'ira ba, horarwar tazara ba ta da alaƙa da ita menene kuna yi kuma, a maimakon haka, galibi game da tsanani na abin da kuke yi.
Misali, zaku iya yin horo na tazara tare da motsi guda ɗaya (kamar kettlebell swings), ƙungiyoyi da yawa (kamar burpees, tsalle tsalle, da huhun plyo), ko tare da motsa jiki na cardio (kamar gudu ko tuƙa). Duk abin da ke da mahimmanci shi ne cewa kuna aiki (tukuru!) Na wani lokaci kuma kuna hutawa na wani lokaci.
Wataƙila kun ji cewa horo na tazara mai ƙarfi (HIIT) musamman yana da fa'idodin kiwon lafiya, kuma gaskiya ne gaba ɗaya: "Kuna ƙona ƙarin adadin kuzari a cikin ɗan gajeren lokaci," in ji McCall. "Yana ba ku damar yin aiki da ƙarfi, amma tunda kuna da lokacin hutawa, yana rage damuwa gaba ɗaya akan nama, yana sauƙaƙe tsarin jijiyoyin ku, kuma yana ba da damar ɗakunan ajiyar kuzarin ku su sake ginawa."
Shin Ayyukanku na iya zama * Duka* Horon da'ira da Tazarar?
Eh! Ka yi tunani a kan aji na ƙarshe -salon motsa jiki aji da kuka yi. Akwai kyakkyawar dama da kuke juyawa ta hanyar zaɓin motsawa wanda kowannensu ya buge ƙungiyar tsoka (a la circuit training) amma kuma yana da takamaiman aikin/hutu (a la interval training). A wannan yanayin, ana ƙidaya gaba ɗaya kamar duka, in ji McCall.
Hakanan yana yiwuwa a yi horon kewaye da horo na tazara a cikin motsa jiki iri ɗaya amma ba a lokaci guda ba.Misali, zaku iya yin ɗumi-ɗumi, yin aiki ta hanyar motsawar ƙarfi, sannan ku gama tare da motsa jiki na HIIT akan babur ɗin iska.
Yadda Za a Inganta Haɗin Gwiwar ku da Tazarar Tazara
Yanzu da kuka san menene horon da'ira da horon tazara a zahiri, lokaci yayi da za ku sa su yi muku aiki.
Lokacin da kuke haɗar da keɓaɓɓun da'irarku ko kuma horo na tazara, ku mai da hankali da zaɓin motsa jiki: "Ba kwa son yin amfani da ɓangaren jiki sau da yawa ko yin motsi da yawa," in ji McCall. "Tare da komai, idan kuna yin motsa jiki iri ɗaya, yana iya haifar da raunin da ya wuce kima."
Kuma don horarwar tazara ta musamman, zaɓi dabara tsakanin aiki da hutawa mara kyau: Idan kuna yin motsi mai wahala musamman (kettlebell swings ko burpees, alal misali) ƙila za ku buƙaci ɗibar ruwa kuma ku sami numfashi yayin sauran tazara. Yin motsi mara ƙarfi a lokacin tazarar aikinku (kamar squats masu nauyi)? Gwada motsin murmurewa mai aiki kamar katako, in ji McCall.
Abu mafi muhimmanci da ya kamata a kiyaye? Ba kwa son yin da yawa daga cikin ko dai: "Idan kuna yin horo mai ƙarfi sosai yana iya haifar da wuce gona da iri, wanda zai iya haifar da gajiya na adrenal kuma ya lalata daidaiton hormone a jikin ku," in ji McCall. (Dubi: Alamomi 7 da ke matukar buƙatar ranar hutu)
"Mako mai kyau zai kasance wataƙila kwana biyu na horon da'irar a matsakaicin matsakaicin matsakaici, da kwana biyu ko uku na horo na ɗan lokaci a matsakaici zuwa babban ƙarfi," in ji shi. "Ba zan yi HIIT fiye da sau uku ko huɗu a mako ba, saboda, tare da HIIT, dole ne ku yi murmurewa a ƙarshen. Ka tuna: Kuna son horar da wayo, ba mai wahala ba." (Ga ƙarin bayani kan yadda ake tsara cikakkiyar sati na motsa jiki.)