Idan ba ka taba yin wasanni ba kafin ka yanke shawarar farawa, to kana buƙatar zaɓar tsarin horo don farawa. Hakanan, ya haɗa da darussan da zasu taimaka wajen inganta tsokoki, robobi da kuma kayan jiki.
Tips for Beginners:
- Kada ku ci gaba da yin irin wannan hadaddun, saboda jiki yana amfani da sauri, kuma tasirin horo ya rage zuwa mafi ƙaƙa.
- Ka tuna cewa nauyin ya kamata ya karu da hankali. Ta wannan hanya za ku iya horar da jiki don horarwa.
- Bari jiki ya huta, kada ka motsa fiye da sau 3-4 a mako domin hakan.
- Tsawon horon horo ya zama kimanin 1.5 hours.
- Yana da matukar muhimmanci a bi dabara na yin kowane motsa jiki, in ba haka ba za ka iya samun mummunan rauni. Bugu da ƙari, irin wannan horo ba zai kawo wani sakamako ba.
- Yi biyayya da ka'idodin abinci mai kyau.
Shirin horarwa a gida don farawa
Zai fi kyau farawa tare da horo na aerobic , alal misali, daga guje, wasanni na tafiya, iyo, da dai sauransu. Duration wannan mataki shine kimanin wata.
Shirin horarwa don farawa a gina jiki ya kamata ya fara da dumi, wanda ba zai wuce minti 10 ba. Wannan zai ba ku dama don ƙara yawan zuciya, inganta yanayin jini da kuma tada sautin jiki duka. Kowace motsa jiki ya kamata a yi a cikin jerin 3 na 10 repetitions. Lokacin tsawon tsarin ba shine fiye da minti daya ba.
Shirin horarwa don farawa
A cikin wannan nau'i na aiki, al'ada ne don amfani da kayan aikin da suka dace da yanayin ƙungiyoyi na mutum.
Misali shirin:
1. Warm-up - minti 10:
- Gudun kan tabo - 3 min.
- tura-ups - sau 10;
- squats - sau 10.
2. Sashin wutar lantarki - 15 min.:
- zaprygivanie a kan tudu - sau 10;
- Fitar da igiya - sau 30;
- Squats tare da karamin nauyi - sau 10.
3. Hitching - 5 min.:
- ragewa
- tadawa;
- Hanyoyin motsa jiki.