Tuni da sunan zaku iya fahimtar menene horo na spartan. Game da yin ayyuka ne masu ƙima da nufin haɓaka ƙwarewar jiki yayin haɓaka ƙirarmu ta zahiri. Mutumin da ya sha wannan nau'in horo yana neman cikakken daidaituwa tsakanin a horo mai aiki da horo mai kyau.
A cikin wannan labarin zamuyi bayani dalla-dalla kan menene koyarwar Spartan, menene ya dogara da ita da kuma abin da yakamata kayi domin samun damar aiwatar da ita.
Babban fasali
Tun da wannan horon ba wani abu bane na yau da kullun da muke da shi a ko'ina, dole ne a yi la'akari da cewa yiwuwar rauni na iya zama mafi girma. Abu mafi mahimmanci shine horo tare da nauyi a dakin motsa jiki zuwa samun karfin tsoka ko rasa mai. Irin wannan horarwar yana gabatar da motsi wanda muke amfani da mafi yawan ƙungiyoyin tsoka.
Daga cikin fa'idodin horon Spartan muna da:
- Rashin kitse
- Babban iko akan jikin mu
- Aikace-aikacen motsa jiki a rayuwa ta ainihi
- Mafi yawan motsi
- Yana aiki don samun karfin tsoka
- Enduranceara ƙarfin jiki da ƙarfi
Wannan horon wani abu ne wanda zai iya taimakawa gaba ɗaya don samun wasu fa'idodi. Matsayi mafi kyau don aiwatar dashi zai zama akwati inda aka yi CrossFit. Samuwar kayan yana da mahimmanci yayin aiwatar da wannan nau'ikan horo, tunda zamu buƙaci abu da yawa. Mafi yawan kayan da aka yi amfani da su yawanci sanduna da fayafai, sled, ƙafafun manyan motoci, akwatin tsalle, manyan riguna masu nauyi, igiyoyi, ƙusoshin wuta, da dai sauransu.
Lokacin da aka tambaye mu ko za mu iya yin hakan a gida, amsar ita ce e. Kamar yadda muka yi tsokaci a wasu labaran kamar na CrossFit a gida, Yin aiki a gida yana haifar mana da iyakancewa da yawa. Manufa ita ce amfani da kayan aikin da muke da su a cikin akwatin ko haɗa ayyukan a ciki da waje gidan.
Matsalolin cikas
Ofayan manyan abubuwan da horon Spartan ke bayarwa shine sanannen hanyar kawo cikas. A cikin irin wannan tseren ba za ku iya ba da mafi kyawu ba amma kuma zaka iya gasa tare da abokai ko wasu mutane. Idan ya zo ga horo, ci gaba da inganta kanka yana da mahimmanci idan muna son samun sakamako da haɓaka aiki.
Hakanan zaɓi ne mai kyau don sanin menene iyakokinku a halin yanzu, wanda zai kasance a cikin wani lokaci bayan horo. Kuna iya alfahari da kanku idan kun sami damar shawo kan kanku duk lokacin da kuka yi wannan hanyar ta kawo cikas a cikin mafi karancin lokacin da zai yiwu. Kyakkyawan zaɓi ne na motsa jiki, tunda ya haɗu da ƙungiyoyi bisa ga ƙarfi da jimiri don shawo kan matsaloli. Kuna buƙatar ƙwarin gwiwa mai kyau don kuskura ku cimma komai kuma ku tsira a cikin yunƙurin.
Amma ayyukan yau da kullun da ake yi a cikin irin wannan horarwa, sun haɗu da sauran fannoni. Kuna iya cewa yana neman daidaituwa tsakanin CrossFit, Strongman da Wasanni da sauransu. Godiya ga gabatarwar waɗannan fannoni na wasan motsa jiki zaku sami damar samun yuwuwar yuwuwa don samun damar horo a hanyoyi daban-daban na makamashi. Wannan hanyar za ku iya ba wa jiki ƙarfin amsawa mai kyau don lokacin da kowane aiki ke gudana.
Sabili da haka, a cikin horon Spartan mun sami motsa jiki da aka mai da hankali kan ɓangarori daban-daban kamar ƙarfi, ƙarfi, ilimin likitanci, ilimin lissafi da yanayin motsa jiki. Wani muhimmin al'amari don tunawa idan kuna son ci gaba a cikin irin wannan horo Improvementarfafa ƙarfin ƙwaƙwalwar ajiyar ku ne. Ba shi da amfani a gwada shawo kan matsalar idan daga baya ba ku da isasshen ƙarfin bugun zuciya don jimre dukkanin kewayen.
Spartan motsa jiki motsa jiki
Idan muna son gano menene iyakar jikinmu, zamu iya yin irin wannan horo. Ba da daɗewa ba bayan yin haka, za mu haifar da daidaitawa daidai a matakin tsarin mai juyayi. Koyaya, don amsawa da kyau ga irin wannan motsa jiki, yana da sauƙi don bin tsarin abinci bisa ga maƙasudin.
Abincin da aka fi amfani dashi a cikin irin wannan horarwar shine abincin paleo. Abinci ne wanda ya dogara da ainihin samfura kamar Nama da Kifi, gswai, Goro, Kayan lambu na zamani da Frua Fruan itace, Tsaba, da dai sauransu. Ba tare da wani aiki ba ko mafi ƙarancin yiwu. Hakanan za'a iya haɗa shi tare da wasu ladabi na cin abinci kamar azumin lokaci-lokaci da sauran ladabi na horo kamar horon azumi.
Don yin horarwar Spartan dole ne ku sami wasu buƙatu don haɗuwa:
- Yi kyau aiki na zuciya.
- Kyakkyawan juriya a cikin tsokoki da babban sauri.
- Ilimin motsi na Olympics.
- Bayan sun sami horo na yau da kullun wanda ya gabatar da ku ga ayyukan da ake gudanarwa a cikin da'irorin. Daga cikin waɗannan darussan na asali zamu sami squat da matattu.
- Dole ne ku da ikon yin motsi tare da nauyin jikinka kamar cincin kai ko kudi.
A yadda aka saba da'irar tana karkata ne ga mutanen da ke da ingantaccen horo kuma waɗanda ke da isasshen ƙwarewa don yin atisayen sosai.
Na yau da kullun
Bari mu ba da misalin abin da horon horo na Spartan zai kasance.
1) Gudu
A wannan ranar dole ne mu kammala zagaye na juriya tare da tazara masu zuwa ba tare da huta kowane lokaci tsakanin tazara ba:
- 1000mt ku
- 200mts Azumi
- 800mt ku
- 200mts Azumi
- 600mt ku
- 200mts Azumi
- 400mt ku
- 200mts Azumi
- 200mt ku
- 200mts Azumi
Bangaren da yake cewa da sauri za mu shiga gudu.
2) Mintuna 12 na EMOM
Muna yin tsabtace wutar lantarki 5 tare da jerin Burpees 15 inda zamu tsallake mashaya ta gefe.
3) Za muyi maimaita 100 na ƙasan kirji a cikin zobba.
Kowane lokaci da muka yi 15 sau, za mu yi 10 tafawa turawa da ci gaba da horo.
Kamar yadda kuka gani, wannan horon yana da matukar buƙata kuma waɗanda suka ci gaba ne kawai zasu iya aiwatar dashi. Bugu da ƙari, ƙwarewar motsa jiki mara kyau na iya ƙara yiwuwar rauni. Muna so muyi atisaye sosai, kar mu cutar da kanmu mu rasa duk sakamakon da muka samu.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da horar da spartan kuma zaku iya amfani da shi a cikin rayuwar ku ta yau da kullun. Kuna iya zama jarumi na gaske.