Koyarwa ta ƙarshe shine ƙwarewar da ta fi dacewa wadda ka yi tsammani a duk lokacin da kake tafiya a babban bene. Duk da haka, wannan ba hanyar kawai ba ne lokacin da irin wannan fasaha mai amfani zai iya zama da amfani. Bugu da ƙari, ƙarfafa ƙarfin horo ya zama motsa jiki na motsa jiki, kuma aikin motsa jiki mai kyau shine kyakkyawan dama don kawar da kitsen cututtukan ƙwayoyi kuma ya kawo tsokoki a cikin kyakkyawan wuri.
Ƙaddamarwar Cibiyar Nazarin Endurance
Yana da muhimmanci a fahimci cewa horo ga ƙarfi da jimiri shi ne koyaushe abubuwa biyu daban-daban. Sabili da haka, kada ku rabu da horo daga lokacin jimlar ku, idan kun yanke shawarar yin horo a jimiri. Zai fi kyau su bar su a cikin jadawalinku.
Yin motsa jiki don jimiri na iya zama kusan kowane nau'i na motsa jiki:
- gudana;
- Fitar da igiya;
- cycling ko yin motsi a kan m motoci;
- mai koyarwa ko elliptical ko tafiya sama da matakala;
- azuzuwan na'urori masu amfani da makamashi, tsalle-tsalle, zane-zane da sauran nau'o'in ayyukan.
Idan ka yi la'akari da cewa lokacin da kake gudana ko motsa jiki, za ka saita tsawon lokacin horar da kanka, watakila a gareka zai kasance mafi kyau. Kodayake, idan kullunka ya yi rauni sosai, ya fi kyau zuwa wurin kulob din dacewa, inda ƙarin motsi shine kudi da kuka kashe a sayen siyan kuɗi, amma a wannan yanayin ya fi wuya a horar da haƙuri. Wannan fitarwa ya dace ne kawai don farkon, don yin amfani da matsalolin kuma samun ƙarin ƙarfin hali zuwa ci gaba.
Yanayin horo
Yawancin lokaci, don ci gaba da jimrewa ya isa ya yi sau uku a mako, yana ƙaruwa tsawon lokacin horo.
Duk da haka, idan ka fi so, misali, a guje, zaka iya cika shi a kowace safiya, ka bar karshen mako ka huta. Idan a lokaci guda ka ji daɗin kanka, to, jikinka ya fahimci yadda aka tsara. Duk da haka, wannan ba dole ba ne, musamman ma idan kuna yin ƙarfin horo sau da yawa a mako a cikin maraice.
Duration na horo
Idan kun shiga aikin motsa jiki, yana da mahimmanci don ƙara yawan kaya ta hanyar 10% a kowace mako (yana da muhimmanci a gudanar da bugun jini yayin horo - kada ya zama fiye da 80% na adadi mafi girma na shekarunku).
Bari mu dubi misali na gudu. Ranar farko ta horarwa za ta isa don tafiyar da minti goma (duba damfin lokacin horo, ya kamata ya fi girma fiye da 20-30%). Ba buƙatar gudu da sauri, zabi hanyar kwantar da hankula kuma motsawa, yin jituwa zuwa gare shi. Lokaci lokaci ka hanzarta ko jinkirin, amma kada ka tsaya kafin lokaci ya wuce (sai dai in ba shakka ba ka ji dadi).
Kashe mai zuwa, zaka iya ƙara lokaci mai gudana zuwa minti 11-12, don haka kowace mako don tayar da mashaya ta 10-15%. Ku kawo lokacin jogging zuwa minti 40-50.
Ƙarar haƙuri: contraindications
Kamar kowane nau'i na jiki, wasan motsa jiki, wanda yake da kyau don horarwa, yana da alamomi. Wannan jerin ya hada da:
- cututtuka na tsarin jijiyoyin jini;
- cututtuka na numfashi na numfashi;
- catarrhal da cututtukan cututtuka na hoto na bidiyo da kuma tsawon makonni 2-3 bayan dawowa;
- Kiba (a cikin yanayin ƙudan zuma, duk wani aiki mai tsanani na jiki yana contraindicated);
- cututtuka na spine da gidajen abinci;
- fractures na wata gabar jiki da kuma sauran rauni mai tsanani;
- rashin lafiya ko hangen nesa.
Kafin ka fara, tuntuɓi likitanka, musamman idan kana da cututtuka na kullum.