Tabbas bakada lafiya da ganin mutanen gidan motsa jiki wadanda basa dumamawa kafin horo. Da alama, kai ma kana ɗaya daga cikin mutanen da ba sa ɗumi. Kuma wannan shine wasanni dumi-dumi Yana daya daga cikin mahimman matakai na motsa jiki. Godiya ga aiwatar da shi, tsoffin namu da tsarin numfashi da na jijiyoyin jini suna shirye don iya ɗaukar wannan kashe kuzarin kuzari da kuma ɗaukar ƙwayoyin tsoka da kyau.
A saboda wannan dalili, za mu keɓe wannan labarin don gaya muku duk halaye, mahimmancin da aiwatar da dumamar wasanni.
Menene wasannin dumi-dumi
Lokacin da muke yin dumi-dumi na wasanni, tsarin endocrin da duk wani tsari na kwayar halitta a jikin mu ana aiki. Dangane da aikin motsa jiki da za mu aiwatar, dole ne mu tuna cewa akwai nau'ikan motsa jiki na wasanni da yawa. Kowannensu yana mai da hankali kan kunna wurare daban-daban na jikinmu. Hakanan dole ne a daidaita shi gwargwadon aikin da za a yi.. Ba irin wannan bane dumamawa don shirya marathon fiye da yin dumama don yin nauyi a dakin motsa jiki.
Hakanan, idan muna horar da dakin motsa jiki, ya dogara sosai da ƙungiyar tsoka da za mu yi aiki a kanta a wannan zaman. Idan za mu binciki aikin kafa, ba irin dumamar wasannin ba ne kamar yadda za mu yi kafada da kuma motsa jiki.
Babban manufar motsa jiki na motsa jiki yana nufin jerin atisaye da nufin fara aiki da ƙungiyoyin tsoka daban-daban na jiki don jiki ya kasance cikin shiri don buƙatar horo. Yana da game da tabbatar da cewa jiki zai iya ba da mafi kyawun kansa a cikin horo na gaba kuma saka hannun jari na yunƙurin na iya kai mu ga kyakkyawan aiki. Menene ƙari, yana taimakawa rage haɗarin rauni kuma yana taimakawa cimma mafi kyawun buri.
A lokacin dumama-motsa jiki na motsa jiki, zafin jiki yana tashi saboda ƙaruwa da yawan zafin jiki na tsokoki saboda hanzarin bugun zuciya. Yayin waɗannan hanyoyin ana samun karbuwa wanda ke ba mu damar aiwatar da sakin ƙarfi da sauri.
Babban nau'ikan wasannin dumi-dumi
Kamar yadda muka ambata a baya, gwargwadon motsa jiki da za mu bincika, akwai nau'ikan motsa jiki na wasanni daban-daban. Zamu lissafa kowane daya daga cikinsu kuma a takaice muyi bayanin abinda ya shafi hakan.
Janar warkewa
Ita ce wacce ake aiwatarwa lokacin da aka tsarata don aiki kusan dukkanin jiki cikin jerin atisayen gwagwarmaya. Kada a mai da hankali kan takamaiman rukunin tsoka lokacin dumi. Ana amfani dashi don duk jiki ya shiga cikin yanayin kunnawa da haɓakawa a cikin ƙona adadin kuzari da amfani da ɗakunan glycogen.
Don yin irin wannan dumi-dumi duk abin da kake buƙatar yi shi ne yin motsi wanda ba ya haɗa da ƙoƙari da yawa. DAWadannan darussan suna aiki ta tsokoki kuma suna yada cikin jiki. Arfin ya kamata ya zama matsakaici zuwa matsakaici, alal misali, zamu iya tafiya a kan ƙwanƙwasa ko gudu ba tare da tsere ba.
Musamman dumama
Isaya ne wanda aka kasu kashi da yawa don iya aiki da takamaiman ƙungiyar tsoka. A wannan nau'ikan dumi-dumi, mahaɗan haɗin kai tsaye suna da alaƙa da nau'in aikin da za mu yi. Wannan dumi-dumi ya kunshi yin atisayen kerkeci za mu yi amma aikata shi da rauni ko kuma mai rauni sosai.
Misali, idan muna dakin motsa jiki kuma zamuyi aikin buga benci, zamu shirya motsa jiki iri daya amma tare da sandar kawai ko ƙara wasu fayafai masu haske sosai. Ta wannan hanyar, zamu iya yin maimaitawa da yawa tare da ƙananan nauyi don zuga pectoralis, na baya deltoid da triceps. Bugu da kari, yana taimaka mana wajen karfafa fasahar motsa jiki ta yadda zamu iya aiwatarwa kyakkyawan motsa jiki, kyakkyawa mai kyau da kunnawa mai karfi kuma wannan yana son-ramawar sikeli.
Yayinda dumu dumu dumu dumu suka yi sau ɗaya kuma suna aiki ga duka zaman, wannan takamaiman dumi ya zama dole don kowane motsa jiki da za'ayi. Ta wannan hanyar, zamu sami haɓakawa a cikin karɓar ƙwayoyin tsoka kuma, sabili da haka, a cikin motsawar da tsoka zai ɗauka yayin zaman horo.
Dynamic wasanni dumi-dumi
Game da wane irin ɗumi-dumi ne wanda ya bambanta musamman da na sauran tunda yana sanya girmamawa ga sassan jikin da suke ciki. A wannan yanayin, ana gudanar da motsa jiki waɗanda ke da yanayi iri ɗaya da aikin da za a aiwatar. An rarraba wannan zafin cikin: ƙarfi, tsinkaye, sassauci, daidaitawa, sarrafa numfashi, kaifin tunani, da dai sauransu.
Wannan yana nufin cewa duka halaye na zahiri da na hankali na iya sanya mu shiga cikin yanayin jiki da tunani wanda ya shirya mu don mu sami damar yin aiki mafi kyau yayin aiwatar da aikin. Misali, da sauri za mu iya yin jerin atisaye ba tare da dakatarwa ta hanyar kewaya tare da matsakaici ko ƙananan ƙarfi ba.
Rigakafin wasanni
Shine wanda ake aiwatar dashi don kafa takamaiman umarnin da mai sana'a ya nuna. Irin wannan kariya ta riga ta kafa jagororin don samun damar bin aji don kauce wa takamaiman raunin da ya faru ko kuma taɓar da raunin da ya riga ya wanzu. Saboda ainihin dalilin kasancewar wannan ɗumamar dole dole ne a kasance aumai rauni ko mara ƙarfi sosai. Yanayinta na iya bambanta dangane da batun. Akwai wasu atisayen da suka fi wasu cutarwa.
Misali, zamu iya yin wasu jerin kimantawa a cikin atisaye irin su matattun ruwa don aiwatar da dabaru da yawa sosai a cikin jijiyoyin lumbar ko trapezius.
Kar mu manta cewa yakamata a hada da shimfidawa a yayin wasannin motsa jiki. Ba wai kawai dole ne ku motsa tsokoki don yin aiki da ƙarfafawa ba dabarun motsa jiki na baya amma har ila yau. Dole tsoka ya sami isasshen sassauci don ya sami damar yin aiki daidai. Wannan shine yadda zamu sami haɓakawa a cikin aikin motsa jiki kuma zamu iya samun mafi kyawun alamomi da mafi kyawun motsa jiki ga tsoka.
Wani abin da ke taimaka mana wajen kula da wasanni shi ne haɗin zuciyar da ƙwaƙwalwa. Ta hanyar jin tsoka wanda shine zamuyi aiki yana da sauƙin haɗi tare hankali don inganta aikin daukar zaren.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da dumamar wasanni.