Akwai wurare da yawa a cikin wasanni da ake amfani dashi don hasara mai nauyi. Idan akwai marmarin samun sakamako mai kyau na ɗan gajeren lokaci, to, zaɓi horo na tarbiyya, wanda yana da ƙididdiga masu mahimmanci.
Taron horo - mece ce?
Ga wadanda suke so su yi fadi da sauri ga mai da tsararraki kuma su sa jiki su da kyau kuma su dace akwai shafuka na musamman a cikin wasanni. Taron horon aiki shine hadaddun da ke hada da wasu nauyin da ke iyaka (tsarin anaerobic) da kuma nauyin nau'i na (aerobic regime). Lokacin da mutum yayi aiki a ƙananan hanyoyi, don samun ƙarfin jiki jiki yana ƙone ƙwayoyin cuta, kuma lokacin da yake canzawa zuwa babbar ƙarfin, ana amfani da carbohydrates.
Taron horo don ƙona mai
Kamar yadda aka riga aka ambata, irin wannan horarwa yana taimakawa wajen rasa nauyi sosai, kuma yana yiwuwa ne saboda wasu dama. Saboda sauyawa na aiki mai zurfi da matsakaici, ana aiwatar da matakai na gyaran fuska, kuma yanayin tsokoki yana inganta, wanda zai taimaka wajen inganta sauƙin jiki. Don samun ƙarfin jiki, jiki yana amfani da albarkatun mai, kuma ba glycogen ba. Harkokin bazara na tsanani ya taimaka wajen ciyar da adadin kuzari, koda bayan azuzuwan. Don samun sakamako, kana buƙatar aiki a kan tsari na musamman.
- A farkon watanni, kuyi aiki da karfi, ku kula da fasaha. Kwanaki biyu na cajin cardio-loading suna kara, kuma muna fara da 20 min. Tare da horo na jiki, horar da tsawon 30 seconds. a matsanancin ƙarfi da kuma kwantar da hankula.
- A watan biyu, wajibi ne a canza canjin ƙarfin kuma ya kamata a yi sau hudu a mako. Kuna buƙatar horo bisa ga wannan makirci: minti daya na motsa jiki mai tsanani, rabin minti daya na cardio mai tsanani, minti uku na cardio a kwantar da hankali, motsa jiki na ƙarfin horo ga wani tsohuwar ƙungiya da sauransu.
- A watanni uku, an bada shawarar amfani da yarjejeniyar Tabata .
Taron horo kamar yadda hanya ta Tabata
Koyon horo a kan tsarin Tabata ya fi dacewa, saboda yana ba da sakamako mai ban sha'awa. An tabbatar da cewa minti 4. Wadannan ayyukan suna daidaita da minti 45. gudu a matsakaici gudun. Irin wannan horo ya haɗa da yin amfani da motsa jiki na motsa jiki, amma zaka iya maye gurbin shi tare da motar motsa jiki, motsa jiki, tseren gudu da sauransu. Domin azuzuwan, za a zaɓi gwaje-gwajen da ya ƙunshi tsokoki masu yawa: tura-ups, squats, tsalle, tsutsawa, masu jan hankali da sauransu. Taron tarbiyya Tabata ta wuce bisa ga wasu alamu:
- Dole mai dumi, wanda yana da minti biyar.
- Kwanni takwas na horo na horarwa, wanda na karshe minti 4. Kowane lokaci yana da 20 seconds. tare da interruptions na 10 seconds.
- A matsanancin ƙarfin, bugun jini ya zama 60-85% na iyakar adadin iyaka. A lokacin sauran darajar saukad da zuwa 40-60%.
Taron horo a kan mota mota
Za a iya samun kyakkyawan sakamako a cikin hanyar rasa nauyi idan kun yi aiki a kan mota mota, inda za ku iya saita sabbin hanyoyi. Dole ne a zaɓa ta kowane ɗayan, la'akari da nasu alamomin jiki. Gaskiyar cewa an zaɓi yanayin da kyau daidai zai nuna ƙananan ƙin wuta wanda zai bayyana a cikin tsokoki bayan hawa bayan minti 20. a sauri na 30 km / h. Raunin yana nuna an wuce haddi na iyakar wutar lantarki. Tsarin horo na horo yana nuna yarda da wasu dokoki:
- Tsawon lokacin darasi shine minti 20-30.
- A cikin mako daya wajibi ne don gudanar da horo guda uku.
- Tabbatar yin aikin motsa jiki, wace aiki na minti 10. a sauri na 20 km / h.
- Yanayin asali yana nufin aiwatar da 10 hawan keke a wannan yanayin: 30 seconds. karkatar da ƙafafu a cikin iyakar gudunmawa da kuma adadin aikin a 20 km / h.
- Don mayar da numfashi, yi aiki na minti 5. a 10-15 km / h.
Taron horo a kan karamin motsi
Yin tafiya yana dauke da aikin motsa jiki mai mahimmanci, wanda ke taimakawa wajen rasa nauyi, ci gaba da tsokoki kuma inganta yanayin jiki da jiki duka. Manufar mafita ga wadanda suke so su sami sakamako mai sauri shine horo a kan motsa jiki. Na farko, lissafin ƙwanƙwasaccen matsanancin bugun jini, ya rage shekarunku daga 220. Kana buƙatar horar da wani nau'i mai girma na 65-85% na iyakar.
Don samun sakamakon, kana buƙatar tsawon lokaci da iyakar gudu don zaɓar ɗayan ɗayan ɗayan kuma ya fi dacewa tare da mai koyarwa ko likita. Da ke ƙasa akwai misali na yadda za a koya koyo a kan magungunan, inda ION yana ƙididdiga ƙimar mutum, zai iya duba. Don ƙayyade matakin ƙarfin lantarki, ana amfani da ma'aunin lamba 10, inda 0 shine ƙaddarar ƙasa kuma 10 shine iyakar.
Taron horo a kan jarida
Zaɓi jagoran da aka gabatar don mutanen da suke so su sami ɗaki mai ciki tare da kyakkyawan taimako ba tare da kima ba. Dole ne horar da horon da aka yi na tsawon lokaci sau biyu a mako don farawa, sa'an nan kuma, ya kamata ka kara ƙarin darasi. Tabbatar yin dumi don dumi jiki, alal misali, ta amfani da gangara, gudana a wurin, swinging kafa da sauransu. Ana bada shawara don gina darasi a cikin hanya mai zuwa:
- Matsalar karfi, misali, karkatarwa a kan manema labaru;
- Ayyukan Cardio - a guje a wurin sauran;
- motsa jiki na cardio - yin tsalle tare da hawan kafafu;
- Matsalar karfi - karkatarwa a kan manema labaru;
- exhalation cardio - tsalle daga wani girmamawa kwance;
- Kwalejin cardio - ƙafafu da kafafu;
- ikon motsa jiki - kullun kullun;
- motsa jiki na zuciya na cardio;
- Ayyukan cardio - yayi tsalle tare da canjin canji na canje-canje.
Taron horo - cutar
Tun da wannan jagora a wasanni yana nuna aikin haɗari, yana da muhimmanci a la'akari da takaddama. Ba za ku iya magance mutanen da ke da matsala tare da tsarin jijiyoyin jini da kuma cututtuka masu yawa ba. Taron horo na wasanni a wasanni an haramta wa mutanen da suke sababbin wasanni, tun da yake babban nauyi zai iya zama haɗari a gare su. Yin kwaskwarimar da ba daidai ba zai iya haifar da matsalolin kiwon lafiya daban-daban, don haka kusanci ɗayan a cikin hanyar da ya fi dacewa.