Ƙwaƙwalwa da Motsi: 8 Abubuwan da Za Su Sa Ka Canja Yadda Kake Horarwa

Kwakwalwarka tana da kashi biyu cikin ɗari na nauyin jikinka kuma tana cinye kusan kashi ɗaya cikin biyar na ƙarfin da kake kashewa a rana. Babban ɓangare na wannan aikin ba shi da alaƙa da tunani yana zuwa cikin tsarawa, ƙaddamarwa da daidaita motsi koyaushe. Wannan yana nufin kowane saiti da kuke yi horo ne na tsarin juyayi, ba kawai horo na tsoka ba.

Watan farko na samun ƙarfi yana faruwa a cikin zuciyarka

Idan ka fara daga farko, tsalle-tsalle ko latsawa zai iya hawa 2030%30% a cikin makonni 4 na farko, yayin da tsoka ta tsokoki a wannan lokacin ya karu watakila 0.51 kg. Lissafi yana aiki ne kawai idan ka ƙidaya tsarin juyayi: kwakwalwarka tana koyon daukar karin raka'a masu motsa jiki a lokaci daya, ta harba su da sauri, kuma ta daina dakile tsokoki masu adawa. Hypertrophy kawai yana ɗaukar matsayin babban direba bayan mako 68.

A aikace: idan makasudin shi ne don koya wani dagawa, yi shi sau da yawa tare da kasa nauyi 3 zuwa 4 sau a mako, 466 sets na 3 reps a 7075%75% na max ka, 23 minti hutawa, kuma ba guda maimaitawa ga gazawar. Maimaitawa 20 a rana suna koya wa kwakwalwarka fiye da maimaitawa 15 inda biyar na ƙarshe suka rushe.

Auna hannu ɗaya kuma ɗayan yana da ƙarfi

Wannan shi ne cross-ilimi: horar da bangaren jiki daya kawai tsawon makonni 466 kuma bangaren da ba a horar da shi ba ya karɓar kusan 71515% ƙarfin ba tare da yin maimaitawa ba. Kashi bai canza ba umarnin da ke fitowa daga kwakwalwa ya yi. Shi ya sa gypsum ko tiyata a hannu ɗaya dalili ne na ci gaba da horar da ɗayan.

Jiki da mayar da hankali: ainihin lambobi

Bayan minti 304040 na gudu, hawa keke ko tafiya mai sauri a 6575%75% na yawan bugun zuciya, BDNF yana ƙaruwa a cikin jini furotin wanda ke tallafawa girma da kiyaye haɗin tsakanin ƙwayoyin cuta. Ƙaƙƙarfan ƙididdigar hankali da kuma saurin magance matsala yana da kimanin minti 60-120 bayan ka gama, don haka yana da daraja ajiye tunaninka mafi wuya a cikin wannan taga.

Idan rana ta yi tsauri, lokaci 4 na minti 4 a 8590%90% na yawan bugun zuciya tare da mintuna 3 na tafiya mai sauƙi tsakanin su yana ba da kwatankwacin motsawa a cikin mintuna 25 gaba ɗaya. Adadin mako-mako da ke ci gaba da bayyana a cikin binciken minti 150 ne na motsa jiki mai matsakaici, kuma tafiya minti 30 biyar tana cika wannan da tabbaci fiye da zama ɗaya na Lahadi.

Daidaitawa gwaji ne na kwakwalwa, ba gwaji na kafa ba

Tsayawa a kafa ɗaya shine gwajin tsarin jijiyoyin da ya fi arha da kuke da shi. A cikin manya masu shekaru 50 zuwa 75, rashin iya riƙewa na dakika 10 a kafa ɗaya ba tare da tallafi ba yana da alaƙa da haɗarin mutuwa sosai a cikin fewan shekarun da suka biyo baya. Idanunsu a rufe, adadi ya rushe: mai shekaru 20 yana riƙe da 253030 seconds, mai shekaru 60 sau da yawa kasa da 5, saboda ba tare da gani ba kwakwalwa ta bar kawai tare da haɗin gwiwa da kuma siginar kunne na ciki.

Horarwa tana da ban sha'awa kuma tana aiki: Saiti uku na dakika 30 a kafa, kowace rana, tare da gefen tebur a cikin hannun hannu. Da zarar hakan ya yi sauki, ka rufe idanunka ko ka tsaya a kan tawul da aka ninka.

Myelin, Sauri, da kuma Me Ya Sa Fasaha ta Tsaya

Sakon jijiya yana tafiya mita 100 120 a kowane dakika ta hanyar zaren myelin mai kauri da kuma kimanin 1 m / s ta hanyar bakin ciki wanda ba shi da myelin bambanci sau ɗari. Maimaita motsi yana sa wannan ƙwanƙolin ya yi kauri kuma hanyar ta zama da sauri kuma ta fi abin dogara. Wannan shine dalilin da yasa jikinka yake tuna hawa keke ko kuma motsa jiki na tsawon shekaru, kuma ta hanyar wannan tsari yana tuna mummunan halaye: Gyara wani kuskure mai zurfi yana ɗaukar makonni 61010 na aiki da gangan, yawanci ya fi koya shi daidai a karo na farko.

Ga sikelin: amsawa ga siginar gani yana daukan 200250250 milliseconds, don sauti 150200200 ms. Saukowa ya fi wannan gajere, don haka ba za ka iya gyara gwiwa mai rauni ba a lokacin da tsalle dole ka rawar soja da shi a gaba, a m reps.

Jarabawar tunani ba ta da kyau.

Tunani motsi yana kunna wani ɓangare na yankunan kwakwalwa kamar yadda yake aikatawa. A karkashin yanayin da aka sarrafa, minti 10 15 na maimaita tunani sau 4 5 a mako yana haifar da ƙaramin ƙaruwa mai ƙarfi kashi kaɗan percent da kuma aiwatar da tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsaftace tsafata tsatsa tsatsa tsatsace tsaftace tsaftace tsaftace tsaftace tsafata tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa tsatsa Ba zai maye gurbin horo ba, amma kayan aiki ne na gaske idan kana rashin lafiya, tafiya, ko farkon farfadowa.

Barci yana yin rabin aikin.

Ba wai kawai ana koyon sabon motsi ba yayin da kake yi; ana ƙarfafa shi yayin da kake barci. Bayan awanni 799, daidaito akan ƙwarewar da aka koya a ranar da ta gabata yawanci ya fi 1020%20% ba tare da ƙarin horo ba. Bayan dare biyu na awa 5, lokacin amsawa da daidaito sun ragu sosai kuma jin ku na gajiyar da kuka gaji da waƙa da ke sauka da kyau, don haka kuna jin daɗi yayin yin aiki mara kyau. Barci na minti 20 zuwa 30 yana taimakawa; fiye da minti 45 yawanci yana sa ka yi hauka.

Daidaita shi cikin mako guda

1. Darussan motsa jiki guda biyu na minti 45 zuwa 60, kowannensu ya ƙunshi aƙalla ɗagawa ɗaya da ba ku mallaka ba tukuna.
2. Minti 150 na motsa jiki na zuciya, raba cikin 4 5 fita.
3. Minti 10 na daidaitawa da daidaitawa a kullum ya dace yayin da kuke jiran tukunyar ruwa.
4. Wani sabon fasaha kowane wata biyu: wani sabon bambancin dagawa, rawa, hawa. Sabbin abubuwa suna motsawa wanda maimaita abin da aka saba ba zai iya samarwa ba.

Lokacin da za ka je wurin likita

• Ciwon kai na kwatsam wanda shine mafi muni a rayuwarka, musamman tare da tashin zuciya ko ganuwa.
• Rashin jin dadi ko rauni a gefe ɗaya na jiki, bakin da ke kwance, magana mara kyau gaggawa, nan da nan.
• Wani abin da ya faru da kai wanda ya sa ka rasa sani, ka yi amai, ko kuma ka yi rikici na tsawon minti kaɗan.
• Rashin hankali ko tafiya ba tare da kwanciyar hankali ba na tsawon kwanaki da yawa, ko gani biyu.
• Rashin daidaituwa da kuma faɗuwa a kai a kai a cikin mutum sama da shekaru 60.
• Ƙarfin hannu, ƙwanƙwasawa, ko kuma jin cewa motsinka ya zama mai jinkiri fiye da 'yan watanni da suka wuce.

Gajerun bayanai

• Makonni 4 da 6 na farko na ci gaban ƙarfin shine mafi yawan tsarin jijiya, ba tsoka ba don haka koyi da fasaha a 70775%, ba ga gazawar ba.
• 30~40 minti na motsa jiki a 65~75% na max zuciya rate sayayya 1~2 hours na m mayar da hankali; amfani da cewa taga.
• Ba za ka iya riƙe da 10 seconds a kan daya kafa? Wannan bayanai ne, ba daki-daki ba 3 x 30 seconds a rana yana canza shi.
• Ana tuna da fasaha mara kyau da kuma fasaha mai kyau; sakewa yana ɗaukar makonni 61010.
• Idan ba tare da barci na sa'o'i 7-9 ba za ka rasa kashi 10 zuwa 20% na abin da ka koya a wannan rana.