Yin kwalliya da kula da jiki sune mahimman manufofi biyu na mutumin ƙarni na XXI. Abinci, kayan abinci da horo na yau da kullun an haɗa su cikin rayuwar yau da kullun na jinsi maza waɗanda ke son kyakkyawa, kulawa da ƙoshin lafiya.. Don cimma wannan burin, aikin yau da kullun cikakken jiki yana da matukar ban sha'awa don tasirinsa.
Menene al'ada cikakken jiki?
Kamar yadda sunan ya bayyana, na yau da kullun cikakken jiki ya haɗa da jerin motsa jiki waɗanda ke aiki duka jiki lokaci ɗaya. Ba kamar motsa jiki da aka rarraba zuwa kungiyoyin tsoka ba, waɗannan abubuwan yau da kullun suna samun tsokoki da yawa don gudanar dasu a cikin zaman ɗaya.
Cikakken jiki ya kafa ƙa'idodinsa akan haɗin shirye-shirye don duk haɗin gwiwa. Ta yin waɗannan motsa jiki, jiki yana saita ƙungiyoyi da yawa na haɗin gwiwa a lokaci guda. Ana kuma san su da suna "motsa jiki."
Na yau da kullun cikakken jiki da kuma hormones
Irin wannan horon yana da babban tasiri akan samar da hormone. Hanyoyin homonu guda uku suna tasiri tasirin tsoka: testosterone, GH mai girma GH da haɓakar insulin IGF-1.
Tare da waɗannan motsa jiki, jiki yana ƙaruwa matakan waɗannan homon. Wannan haɓakar haɓakar hormonal ɗin tana son karuwar ƙwayar tsoka, a matakan da suka fi waɗanda ke cikin rukunin ƙungiyoyi rarraba. A saboda wannan dalili, duk wanda ya sha aiki na yau da kullun cikakken jiki sami ƙarfi da ƙarar tsoka.
Rage nauyi da kitse
Na yau da kullun cikakken jiki ana ba da shawarar sosai don rage nauyi; ra'ayin shine dan wasan ya rasa nauyi ta hanyar rage kiba ba karfin tsoka ba. Rage kitse, tare da tasirin kwayar halitta, yana ba da ƙarfi mai ƙarfi da ƙarfi, kuma yana ƙaruwa da ƙarfi tare da ci gaba mafi girma a cikin tsokoki.
Maganin ciwon tsoka fa?
A cikin ayyukan yau da kullun cikakken jiki gaba ɗaya babu ciwon tsoka ko taurin kai. Akwai mutanen da suka yi imanin cewa idan jiki ba ya cutar da gobe, ayyukan ba su da ƙarfi sosai. Wannan imani babban kuskure ne; ciwo ba alama ce ta samun riba ba, ko ƙarfi.
Cikakken jiki da wasannin gargajiya
Wannan aikin yau da kullun an haɗa shi da sauran wasanni. Zai iya zama mataimaki ga kowane aikin wasanni, na mutum ne, kamar wasan tennis ko wasan filafili, ko gama gari, kamar ƙwallon kwando, ƙwallon ƙafa, da sauransu.
Akwai mutanen da ke da fifiko don ayyukan wasanni na gargajiya, sabanin ayyukan motsa jiki. Cikakken aikin yau da kullun za a iya aiwatar da shi a kowane hali; amfanin jiki zai fi girma a kankanin lokaci.
Ofaya daga cikin fa'idodi masu kyau na Cikakken aikin yau da kullun shine cewa yan wasan da suka fito daga kowane irin sana'a zasu iya farawa.
Cikakken jiki don masu farawa
- Yanayi ne na musamman wanda aka ba da shawara ga masu farawa. Wadanda suka fara motsa jikin motsa jiki, yin cikakken Cikakken jiki zasu sami kyakkyawar riba cikin karfin tsoka da karfi cikin kankanin lokaci.
- Atisaye ne da ke buƙatar kyakkyawan tsari da jajircewa. Ayyukan da aka ba da shawara sun haɗa da motsa jiki na asali a farko; sannu-sannu, za a haɗa waɗanda ke buƙata.
- Yana da mahimmanci cewa aikin ya kasance da fasaha sosai. A farkon farawa, mai koyarwar zai kasance tare da mai farawa kuma zai nuna madaidaitan matsayi da motsi. Lokacin da kuka fara sabon horo, dole ne ku gyara motsi don tsokoki da haɗin gwiwa suyi motsi da kyau.
Abubuwan da za a kiyaye yayin fara aiki na yau da kullun cikakken jiki
- Frequency. An ba da shawarar yin irin wannan horon sau uku a mako. Wannan mitar ta isa don cimma manufofin; An ba da shawarar cewa aikin ya kasance a cikin wasu ranaku, waɗanda aka raba da ranar hutu tsakanin zaman horo.
- Akwai akidar karya cewa dakatawa tsakanin ranakun horo suna hana ci gaba da tasirin atisayen. Wannan imani ba gaskiya bane; Wannan lokacin murmurewar yana da mahimmanci, kamar yadda Cikakken Jikin yake yawanci ya fi na sauran al'amuran ƙarfi.
- Shiryawa. Kyakkyawan tsari yana da mahimmanci yayin aiwatar da abubuwan yau da kullun da zaɓar atisayen. Dole ne a yi la’akari da ƙarfin atisayen dangane da kowane jiki da kuma damar da yake da shi. Tsarin aiki na yau da kullun, ga mutanen da ke da horo a cikin horo, ba daidai yake da shirin farawa ba.
- Digiri na biyu. Tsokoki zasu daidaita kadan kadan kuma jiki zai amsa ba tare da matsala ba.
Za'a iya amfani da hanya mai sauƙi don bincika jikin mutum da yanayin tsokarsa.. Daga wannan gwajin, za a daidaita jerin bisa ga amsoshin da aka samo.
Misalan motsa jiki a tsarin horo na yau da kullun cikakken jiki
Cikakken tsarin jiki zai kasance tare da ci gaba na atisayen haɗin gwiwa da yawa. Wasu daga cikinsu sune:
- Sentadilla. Cikakken cikakken motsa jiki ne, musamman ga masu quadriceps, masu satar mutane, glutes, calves, hamstrings and calves. Wani abu ne kamar star na darussan cikakken jiki, ta yawan tsokokin da ke ciki.
- Rage da nauyi. Suna da amfani musamman lokacin da squats ke aiki a bayanku.
- Labaran soja. Inarfin a kafadu, triceps da ƙananan maganganu ana aiki da asali.
- Aiki daya. Ya ƙunshi babban motsi na tsokoki, musamman pectoral, triceps da kafadu.
- Bench latsa. Matsar da dukkan yankin kirjinku da triceps.
- Kafada kafada. Yi aiki da ƙarancin ku da rashin daidaituwa.
- Mamaye. Kyakkyawan motsa jiki ne don baya, wanda kuma ya haɗa da dukkan tsokoki na sama.
- Jirgin zaune. Yana samar da fa'idarsa a yankin lumbar.
- Mataccen nauyi. Yana ba da izinin yin aiki duka jiki, daga ƙafafu zuwa ƙafafun hannu a cikin motsi guda. Yana buƙatar daidaito da fasaha.
- Keke kwance. Yana ƙarfafa ɓangaren ciki, yayin da yake aiki da abdominals a cikin motsi. Yana da matukar amfani don karfafawa tsokoki da kuma juji.
Kowane motsa jiki ya kamata a maimaita sau 15-20 don masu farawa. Yayin da abubuwan yau da kullun ke gudana, za a ƙara mitar, yin jerin biyu ko uku a jere.
Dokar gama gari ita ce ta sanya dukkan sassan jiki a cikin motsi, ana kunna dukkan zaren tsoka. Ta wannan hanyar, za ku sami ƙarin tsoka da ƙananan ƙiba.