Ayyuka na Aiki don Maza: Babban Jagora

Wadatacce

• Aikin motsa jiki na gida-gida
• Rana ta 1: kafafu, kafadu, da kuma abs
• Rana ta 2: kirji da baya
• Rana ta 3: makamai da ɓoye
• Fara aikin motsa jiki na farawa
• Rana ta 1: cikakken jiki
• Rana ta 2: cikakken jiki
• Rana ta 3: cikakken jiki
• Matsakaici na motsa jiki na yau da kullun
• Rana ta 1: babba jiki
• Rana ta 2: karamin jiki
• Rana ta 3: babba a jiki
• Ranar 4: ƙananan jiki
• Babban aikin motsa jiki
• Ja A
• Tura A
• Kafafu A
• Ja B
• Tura B
• Kafafun B
• Abubuwan kulawa don ɗaga sama da 40
• Kar a manta da abinci mai gina jiki
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan ya kai ga samun cikakkiyar lafiyar jikinku, shirin horo na ƙarfi mai mahimmanci yana da mahimmanci.

Ko kuna neman canza jikin ku ko kuma kawai ku kori horar da ku, yana da mahimmanci don ƙara ƙarar horo (a cikin nau'i na reps, saiti, da nauyi) don haɓaka sabon haɓakar tsoka yayin da kuke ci gaba.

Gabaɗaya, yawancin masu farawa suna ɗagawa ƙasa da shekara guda, matsakaici na aƙalla shekara 1, da kuma waɗanda suka ci gaba da horo na aƙalla shekaru 2. Lura cewa ba za a yi yunƙurin motsa jiki ba sai dai idan kuna da ƙwarewar ƙarfin horo.

Wannan labarin yana nazarin tsarin motsa jiki mai mahimmanci ga maza na kowane matakin ƙwarewa don haɓaka ƙarfin tsoka da ƙarfi yayin tabbatar da isasshen dawowa.

Aikin motsa jiki na gida-gida

Ko kun kasance ƙwararren ƙwararren masani ko sababbi don ƙarfin horo, yin aiki a gida babban zaɓi ne lokacin da ba za ku iya zuwa gidan motsa jiki ba ko kuma buƙatar canjin yanayi.

Aikin motsa jiki na gida da ke ƙasa yana buƙatar iyakantaccen kayan aiki. Ari da, wasu motsi za a iya maye gurbin aikin motsa jiki wanda zaku yi amfani da nauyin jikinku azaman juriya.

Wadannan darussan na iya zama aiki na mako mai farawa ko yin keke don samar da zama da yawa a kowane mako don masu koyo da suka ci gaba.

Idan burin ku shine asarar nauyi, zaku iya ƙara wani nau'i na zuciya, kamar gudu ko hawan keke, tsakanin zama.

Kayan aiki da ake bukata: madaidaiciya-benci, madaidaiciyar madaidaiciyar dumbbells dangane da ƙwarewarka

Idan kuna farawa ne kuna so samun shawarwari na ƙwararru a shago na musamman don zaɓar kayan aikin da suka dace, amma idan kun san abin da kuke nema, zaku iya sayan dumbbells masu daidaitacce akan layi.

Hutun jinkiri: 60-90 dakika

Pushups (daga "Ranar 2: kirji da baya" motsa jiki a ƙasa)

Rana ta 1: kafafu, kafadu, da kuma abs

• Kafafu: dumbbell squats - 3 kafa na reps 6-8
• Kafadu: tsaye kafada latsa - kafa 3 na reps 6-8
• Kafafu: dumbbell lunge - saiti 2 na 8-10 sau da kafa
• Kafadu: layuka masu tsayi dumbbell - saiti 2 na reps 10-10
• Hamstrings: Romania dumbbell deadlift - saiti 2 na reps 6-8
• Kafadu: tashin kai tsaye - 3 kafa na reps 10-10
• Maruƙa: zaune maraƙi kiwata - 4 kafa na 10-12 reps
• Abs: crunches tare da kafafu daukaka - 3 kafa na 10-12 reps

Rana ta 2: kirji da baya

• Kirji: dumbbell benci latsa ko latsa ƙasa - kafa 3 na reps 6-8
• Baya: dumbbell lankwasa akan layuka - saiti 3 na reps 6-8
• Kirji: dumbbell tashi - 3 kafa na reps 10-10
• Baya: -aya-hannu dumbbell layuka - saiti 3 na reps 6-8
• Kirji: turawa - 3 kafa na 10-12 reps
• Baya / kirji: Dumbbell pullovers - 3 kafa na 10-12 reps

Rana ta 3: makamai da ɓoye

• Biceps: madadin bicep curls - 3 set na 8-10 reps da hannu
• Triceps: trara ƙwanƙwasa tricep - saiti 3 na reps 10-10
• Biceps: zaune dumbbell curls - 2 sets of 10-12 reps da hannu
• Triceps: benci dips - 2 kafa na 10-12 reps
• Biceps: tattara curls - 3 kafa na 10-12 reps
• Triceps: dumbbell kickbacks - kafa 3 na reps sau 10 a kowane hannu
• Abs: katako - saiti 3 na riƙe da dakika 30

Wannan aikin motsa jiki na gida ya haɗa da duk ayyukan da kuke buƙatar yin tsoka mai ƙarfi da ƙarfi tare da kayan aiki kaɗan.

Fara aikin motsa jiki na farawa

Isesaukaka kai tsaye (daga "Ranar 1: cikakken jiki" motsa jiki a ƙasa)

Farawa a cikin dakin motsa jiki na iya zama abin tsoro, amma tare da jagoranci mai kyau aikin zai zama mafi kusanci - har ma da kuzari.

A matsayinka na mai farawa, zaka iya cigaba cikin sauri saboda kusan kowane motsa jiki yana inganta karfin tsoka da karfi. Har yanzu, yana da mahimmanci don kauce wa yawan aiki, wanda zai haifar da rauni ko rage aikin.

Wannan aikin motsa jiki yana da ku a cikin dakin motsa jiki kwana 3 a kowane mako (kamar Litinin, Laraba, da Juma'a), tare da kammala cikakken jiki a kowace rana. Wannan yana ba ka damar amfani da sababbin ƙungiyoyi, mai da hankali kan fom ɗin da ya dace, da ɗaukar lokaci don murmurewa.

Kuna iya ƙara reps da saiti kamar yadda ake buƙata yayin da kuke ci gaba.

Matsayin farawa zai kasance muddin kuna ci gaba da ingantawa. Wasu mutane na iya yin tudu a kusan watanni 6, yayin da wasu na iya ci gaba da ganin sakamako sama da shekara guda.

Kayan aiki da ake bukata: dakin motsa jiki cikakke

Lokacin hutu: 90-180 sakan don babban motsi, dakika 60-90 na kayan haɗi

Yawa: Zaɓi nauyin da zai ba ka damar kammala reps ɗin da aka tsara yayin barin kusan madogara biyu a cikin tanki.

Rana ta 1: cikakken jiki

• Kafafu: barbell baya squats - 5 kafa na 5 reps
• Kirji: lebur barbell latsa latsa - 5 saiti na 5 reps
• Baya: layuka na USB masu zaune - 4 kafa na reps 6-8
• Kafadu: zaune dumbbell kafada danna - 4 kafa na 6-8 reps
• Triceps: downarfafa igiya na igiya - 3 kafa na reps 10-10
• Kafadu: haɓaka ta gefe - 3 saiti na 10-12 reps
• Maruƙa: zaune maraƙi kiwata - 3 kafa na 10-12 reps
• Abs: katako - 3 kafa na 30 na biyu riƙe

Rana ta 2: cikakken jiki

• Baya / hamstrings: barbell ko tarkon mashaya mutuwus - 5 kafa na 5 reps
• Baya: pullups ko lat pulldowns - 4 set na 6-8 reps
• Kirji: barbell ko dumbbell karkatar da latsa - saiti 4 na reps 6-8
• Kafadu: latsa kafada na inji - kafa 4 na reps 6-8
• Biceps: barbell ko dumbbell bicep curls - 3 kafa na reps 10-10
• Kafadu: baya inji tashi - 3 kafa na 10-12 reps
• Maruƙa: tsaye maraƙi ya tashi - 3 kafa na 10-12 reps

Rana ta 3: cikakken jiki

• Kafafu: latsa kafa - kafa 5 na 5 reps
• Baya: Layukan T-bar - 3 set na 6-8 reps
• Kirji: inji ko dumbbell kirji tashi - kafa 3 na reps 6-8
• Kafadu: daya-dumbbell kafada danna - 3 kafa na reps 6-8
• Triceps: dumbbell ko inji tricep kari - 3 kafa na reps 10-10
• Kafadu: kebul ko dumbbell na gaba ya tashi - 3 kafa na reps 10-12
• Maruƙa: zaune maraƙi kiwata - 3 kafa na 10-12 reps
• Abs: ƙi crunches - 3 kafa na 10-12 reps

Wannan shirin na farawa na 3 yana ba da cikakken motsa jiki wanda kuke buƙata don samun tsoka yayin ba da cikakken warkewa tsakanin zaman.

Matsakaici na motsa jiki na yau da kullun

Matsalar sama (daga “Ranar 3: jiki na sama” motsa jiki a ƙasa)

Bayan yin aiki tuƙuru a cikin dakin motsa jiki tsawon watanni da yawa, lokaci yayi da za a ci gaba da samun horo sosai don ci gaba da samun nasarorin.

A wannan gaba, ya kamata ku sami ƙwarewar motsa jiki mai kyau kuma ku iya ɗaukar ƙarin nauyi a kan sandar.

Wannan tsaka-tsakin shirin na kwana 4 a kowane mako yana ƙaruwa da sake tsari don haɓaka sabon ƙwayar tsoka. Lokacin da suka zama masu sauki, a hankali zaka iya kara nauyi ko karin reps / set.

Idan kayi daidai, zaka iya bin wannan aikin na tsawon shekaru har sai ka kai ga matakin ci gaba. Yana iya zama da taimako don sauya ayyukanka a wani lokaci don ka shagaltar da kai da hana ƙonewa.

Ka tuna cewa ciwo ba koyaushe alama ce ta ci gaban tsoka ba. Yanzu da kuna da ƙwarewar horo, ƙila ba za ku ciwo ba bayan kowane motsa jiki.

Kayan aiki da ake bukata: dakin motsa jiki cikakke

Hutun jinkiri: 90-180 sakan don babban motsi, dakika 60-90 na kayan haɗi

Yawa: Zaɓi nauyin da zai ba ka damar kammala reps ɗin da aka tsara yayin barin kusan tsayayyen reps biyu a cikin tanki. Don ƙara ƙarfi, je zuwa iyakarku akan saiti na ƙarshe.

Rana ta 1: babba jiki

• Kirji: lebur barbell benci latsa - 4 kafa na 6-8 reps
• Baya: lankwasa kan layuka - 3 kafa na reps replets
• Kafadu: zaune dumbbell latsa - 3 kafa na reps 10-10
• Kirji / triceps: tsoma - 3 saiti na reps 10-10
• Baya: pullups ko lat pulldowns - 3 saiti na reps 10-10
• Triceps / kirji: kwance dumbbell tricep kari - 3 kafa na 10-12 reps
• Biceps: karkata dumbbell curls - 3 kafa na 10-12 reps

Rana ta 2: karamin jiki

• Kafafu: barbell baya squats - 4 kafa na 6-8 reps
• Kafafu: latsa kafa - 3 kafa na reps 10-10
• Quadriceps: fadada ƙafafun kafa - 3 kafa na 10-12 reps
• Quadriceps: dumbbell ko barbell mai tafiya da huhu - 3 set na 10-12 reps (babu bidiyo)
• Maruƙa: danna maraƙi a kan latsa kafa - 4 kafa na 12-15 reps
• Abs: ƙi ƙwanƙwasa - 4 kafa na 12-15 reps

Rana ta 3: babba a jiki

• Kafadu: latsa sama - saiti 4 na reps 6-8
• Kirji: karkata dumbbell benci latsa - 3 kafa na reps 10-10
• Baya: layuka masu amfani da hannu - 3 saiti na reps 10-12
• Kafadu: Kebul na gefe ya ɗaga - kafa uku na 10-12 reps
• Rear deltoids / tarko: fuska yana jan - 3 kafa na 10-12 reps
• Tarkuna: dumbbell shrugs - 3 kafa na 10-12 reps
• Triceps: zaune saman tricep kari - 3 kafa na 10-12 reps
• Biceps: curls mai wa'azin curls - 3 kafa na 12-15 reps

Ranar 4: ƙananan jiki

• Baya / hamstrings: barbell ya mutu - 4 kafa na 6 reps
• Glutes: Barbell hip thrusts - 3 saiti na reps 10
• Hamstrings: Romanian dumbbell deadlifts - 3 kafa na 10-12 reps
• Hamstrings: kwance ƙwanƙwasa kafa - 3 kafa na 10-12 reps
• Maruƙa: zaune maraƙi kiwata - 4 kafa na 12-15 reps
• Abs: kafa ya ɗaga kan kujerar Romawa - saiti 4 na reps 12-15

Wannan kwanakin 4, matsakaici shirin yana ƙara ƙarin saiti da reps, gami da ƙarin hadaddun atisaye, don tsallake sabon ci gaban tsoka.

Babban aikin motsa jiki

Rataya kafa ya daga (daga "Legs B" motsa jiki a ƙasa)

Volumearin ƙarfi (saiti da maimaitawa) da ƙarfi (nauyi a kan mashaya) yana da mahimmanci ga masu motsa jiki masu ci gaba don ci gaba da samun tsoka. Ka tuna cewa wannan aikin na yau da kullun bai kamata a yi ƙoƙari ba sai dai idan ka kasance kuna horo akai-akai tsawon shekaru 2 ko fiye.

Duk da yake ribar tsoka ba za ta zo da sauri kamar yadda suka yi ba a lokacin da kuka fara, har yanzu akwai sauran zarafi don ci gaba a wannan matakin.

Wannan aikin motsa jiki na yau da kullun yana da ku a cikin dakin motsa jiki kwanaki 6 a kowane mako tare da 1 hutawa a tsakanin. Hakan yana biye ne da tsarin tura-kafafu, yana buga kowace kungiyar tsoka sau biyu a mako, tare da manyan tauraruwa wadanda aka sanya su don yawan hawan jini (girman tsoka).

Bugu da ƙari, zaku iya ƙara nauyi a kan mashaya, da kuma saiti da maimaitawa, daga mako zuwa mako don tabbatar da ci gaba da ci gaba yayin bin wannan shirin.

Kayan aiki da ake bukata: dakin motsa jiki cikakke

Lokacin hutu: 90-180 sakan don babban motsi, dakika 60-90 na kayan haɗi

Yawa: Zaɓi nauyin da zai ba ka damar kammala reps ɗin da aka tsara yayin barin kusan tsayayyen maimaita 2 a cikin tanki. Don ƙara ƙarfi, je ga gazawa akan saiti na ƙarshe.

Supersets: Kammala saitin farko na motsi na farko kai tsaye wanda motsi na biyu ya biyo baya. Maimaita har sai duk abubuwan da aka tsara da saiti sun cika.

Ja A

• Baya / hamstrings: barbell ya mutu - 5 saiti na 5 reps
• Baya: pullups ko lat pulldowns - 3 kafa na 10-12 reps
• Baya: Layin T-bar ko layuka na USB masu zaune - 3 kafa na reps 10-12
• Rear deltoids / tarko: cire fuska - 4 saiti na 12-15 reps
• Biceps: guduma curmer - 4 set na 10-12 reps da aka cinye da dumbbell shrugs 4 set of 10-12 reps
• Biceps: tsayayyen kebul na USB - 4 saiti na reps 12-12

Tura A

• Kirji: lebur barbell latsa latsa - 5 saiti na 5 reps
• Kafadu: zaune dumbbell latsa - 3 kafa na reps 6-8
• Kirji: karkata dumbbell benci latsa - 3 kafa na 10-12 reps
• Triceps / kafadu: ticep turawa - saiti 4 na reps 12-12 wanda aka cinye shi tare da tashi kai tsaye - saiti 4 na 10-12 reps
• Kirji: keɓaɓɓun kebul - saiti 4 na 10-12 reps

Kafafu A

• Kafafu: barbell baya squats - 5 kafa na 5 reps
• Hamstrings: Romania dumbbell ya mutu - saiti 3 na reps na 6-8
• Kafafu: latsa kafa - 3 kafa na reps 10-10
• Hamstrings: kwance curls kafa - 4 kafa na 10-12 reps
• Maruƙa: zaune maraƙi kiwata - 4 kafa na 12-15 reps
• Abs: ƙi ƙwanƙwasa - 4 kafa na 12-15 reps

Ja B

• Baya: lankwasa kan layuka - 3 kafa na reps replets
• Baya: zane-zane (mai nauyi idan an buƙata) - 3 saiti na reps 10-10
• Baya: layuka daya-hannu - 3 saiti na reps 10-10
• Backananan baya: hyperextensions - 4 set na 10-12 reps da aka mamaye tare da curls mai wa'azin inji - 4 kafa na 10-12 reps
• Tarkuna: barbell shrugs - 4 kafa na 10-12 reps
• Biceps: tsaye dumbbell curls - 4 kafa na 10-12 reps

Tura B

• Kafadu: latsa sama - saiti 5 na 5 reps
• Kirji: dumbbell benci latsa (karkata ko lebur) - 3 kafa na 8-10 reps
• Kirji / triceps: tsoma (mai nauyi idan an buƙata) - 4 saiti na reps 10-12
• Kafadu: keɓaɓɓen kebul na hannu a kaikaice ya haɓaka - 4 saiti na reps 10-12
• Kirji: inji tashi - 4 kafa na 10-12 reps
• Triceps: extara haɓaka tare da igiya - 4 saiti na reps 10-12

Kafafun B

• Kafafu: barbell gaban squats - 5 kafa na 5 reps
• Hamstrings: naman alade ya tashi - saiti 3 na reps 10-10
• Kafafu: tafiya dumbbell lunges - 3 kafa na 10-12 reps da kafa
• Quadriceps: legara ƙafafun kafa - kafa 4 na reps 10-12 wanda aka cika tare da maraƙin da ke tsaye - 4 saiti na 12-15 reps
• Abs: rataye kafa ya tashi - 4 kafa na 12-15 reps

Wannan ingantaccen shirin yana da matukar birgeni kuma yana bin tsarin jan kafa-kafafu na kwanaki 6 a kowane mako. Gwada wannan shirin kawai idan kuna da horo na shekaru da yawa a ƙarƙashin bel ɗinku.

Abubuwan kulawa don ɗaga sama da 40

Yayinda kuka tsufa, ƙwayar tsoka da ƙashi suna raguwa a hankali. Koyaya, zaku iya magance wannan asara ta bin shirin horo na juriya don ƙarfafa tsoka da ƙashi (,).

Ayyukan motsa jiki da aka zayyana a sama suna aiki har zuwa mutanen da shekarunsu suka kai 40 zuwa sama, kodayake wasu motsa jiki na iya buƙatar maye gurbinsu tare da ƙarin zaɓin haɗin gwiwa - musamman ma idan kuna da raunin da ya faru.

Misali, zaku iya yin jujjuya juzu'i-juzu'i maimakon kumbura baya ko turawa a madadin tsoma.

Ba tare da la'akari da shekarun ka ba, zai fi kyau ka fara da shirin masu farawa kuma ka tashi tsaye.

Har ila yau, yana da mahimmanci kada a yi aiki da ƙarfi sosai, saboda akwai ƙarin haɗarin rauni yayin da kuka tsufa. Hakanan kuna iya buƙatar faɗaɗa lokutan dawowa zuwa kwanaki 2 tsakanin motsa jiki maimakon 1, saboda jikinku yana ɗaukar lokaci don murmurewa ().

Duk da yake motsa jiki yana gabatar da wasu matsaloli ga tsofaffi, kiyaye ingantaccen shirin horo na juriya na iya ba da fa'idodi mara ƙarewa kuma su ci gaba da kasancewa cikin tsari.

Masu horar da yara sama da shekaru 40 na iya daidaita aikin motsa jiki don yin lissafin raunin da ya faru ko jinkirin lokacin murmurewa. Yayinda tsoka da ƙashin kashi ke raguwa yayin da kuka tsufa, zaku iya yaƙi da wannan tare da motsa jiki mai dacewa.

Kar a manta da abinci mai gina jiki

Duk da yake yin aiki a cikin dakin motsa jiki yana ba da ƙarfin motsa jiki don samun tsoka da ƙarfi, abinci mai gina jiki yana da mahimmiyar rawa wajen dawo da motsa jiki.

Don haka, yana da mahimmanci don tabbatar da cewa cin abincinku ya wadatar don biyan buƙatun horonku.

Ana iya yin hakan ta hanyar tabbatar da wadataccen kalori, furotin, carb, da kuma cin mai bisa doron ƙarfin horo da burin jiki. Kuna iya amfani da kalori mai ƙididdigewa don ƙididdige bukatunku.

Domin samun tsoka, ya fi zama a cikin rarar kalori, ko kuma cin abinci fiye da yadda jikinku ke buƙatar ɗaukar kansa. Ragowar 10-20% akan bukatun kalori na yau da kullun ya isa ya inganta ribar tsoka ().

Idan kuna ƙoƙari ku rasa kitsen jiki maimakon, kiyaye asalinku ko yin aan rashi kalori kaɗan ana bada shawarar ().

Lokaci mai gina jiki, wanda ya haɗa da cin abinci a wasu takamaiman lokaci don samar da sakamako, na iya zama mahimmanci don haɓaka haɓakar tsoka. Misali, masana da yawa sun ba da shawarar cin abinci mai kyau ko abun ciye-ciye tsakanin awanni 2 na aikin motsa jiki, daidai yadda yakamata kafin da bayan (5, 6).

Idan kuna son tabbatar da cin abincin da ya dace ko ƙirƙirar wani keɓaɓɓen shiri don taimaka muku cimma burin ku, la'akari da tuntuɓar mai cin abinci mai rijista.

Ingantaccen abinci mai gina jiki yana da mahimmanci don motsa jiki, domin yana samarwa jikinka da tubalin ginin da ake buƙata don samun tsoka da ƙarfi.

Layin kasa

Ko kun kasance sabon ko mai motsa jiki na motsa jiki, ayyukan motsa jiki wanda aka ba da shi gwargwadon ƙwarewar ku na iya taimaka muku ci gaba zuwa ga tsokar ku da ƙarfin ku.

Bayan lokaci, ƙila za ku ga cewa jikinku ya amsa da kyau ga wasu motsi akan wasu, yana ba ku damar daidaita horonku daidai.

Tsarin motsa jiki mai kyau da kyawawan halaye masu gina jiki sune matakan farko don shiga cikin mafi kyawun yanayin rayuwarku, komai matsayin ƙwarewar ku.

Idan kana da wata mahimmancin yanayin kiwon lafiya, yana da kyau koyaushe ka bincika tare da mai ba ka kiwon lafiya kafin fara kowane shirin motsa jiki.