Wadatacce
The saurin motsa jiki Su ne wannan kara yawan karfin fashewar jiki(hanzari), musamman na ƙananan ƙafa, ta fuskar ƙoƙarin gaggawa da ɗorewa (saurin) kamar gudu ko tsere.
Ƙara saurin gudu aiki ne na gama gari tsakanin 'yan wasa, musamman ƙwararrun masu tsere, waɗanda ke da niyyar rufe adadin nisa a cikin ɗan gajeren lokaci.
Wannan ƙoƙarin yana buƙatar haɓaka haɓakawa da daidaitawa, kazalika da ƙarfin tsoka na ƙafafu da jirgin ƙasa na ciki. Koyaya, yakamata a kuma kula da saman jikin mutum saboda kulawa, tunda gudu aiki ne wanda ya ƙunshi adadin ƙwayoyin tsoka kuma yana shafar tsarin jijiyoyin jini (juriya).
Wannan gaskiya ne musamman ga fasahar martial, kuma, inda saurin ke tafiya hannu da hannu da daidaiton gaba ɗaya.
A saboda wannan dalili, koyaushe ana ba da shawarar, kafin a ci gaba da saurin motsa jiki, don yin cikakken aikin ɗumi-ɗumi wanda ke daidaita jiki kafin ya nemi iyakar aikinsa. Hakanan, yakamata a tuntuɓi jagora na musamman ko mai ba da horo kafin fara aikin da aka bayyana a ƙasa da kan ku don gujewa rauni.
Misalan motsa jiki na sauri
Hanzarta da kiyayewa. Mafi yawan motsa jiki a cikin haɓaka saurin shine yin gudu a hankali na kusan mintuna goma (ɗumi-ɗumi) sannan ba zato ba tsammani yana ƙaruwa da sauri don matakai goma, ci gaba da sabon ƙimar ƙoƙari don ƙarin matakai 10 zuwa 20, kuma a ƙarshe rage gudu zuwa mafi ƙarancin gudu. da tafiya. na minti ɗaya (hutawa). Yakamata a maimaita wannan aikin sau biyu ko sau uku, tare da haɓaka matakai ɗaya ko biyu a kowane mako idan muna jin daɗi tare da matsakaicin matakin da aka kai.
Gudun hawa matakala. Halin da aka saba gani daga horo mai ƙarfi, wanda galibi ana gani a fina -finai, ya ƙunshi cikakken ƙoƙarin hawa matakala cikin sauri. Ta wannan hanyar, ana amfani da nauyin ku azaman juriya don haɓaka ci gaba da mayar da martani na ƙafafu, wanda zai amsa mafi kyau akan ɗakin. Ana iya haɗa shi da saurin sauka don horar da ƙoshin lafiya, amma dole ne a ɗauki kulawa ta musamman tare da gwiwoyi yayin saukowa.
Tsalle igiya. Yawancin abin da kuke buƙatar gudu cikin sauri yana da alaƙa da kwanciyar hankali da ƙarfin kowace kafa ɗaya. Tsallake igiya zai ba mu damar horar da su tare da ɗaiɗaikun su, a madadin haka, yayin haɓaka kayan aikin cardiorespiratory. Kimanin mintuna goma zuwa goma sha biyar na igiya kyakkyawan ma'auni ne na farawa, wanda za a iya ƙaruwa cikin tsawon lokaci da saurin yayin da muke samun nutsuwa da ƙoƙarin.
Maimaitawa wuri guda. Idan ba muna nufin tsere bane, amma don wasan yaƙi, ana iya haɓaka saurin ta hanyar jerin maimaitawa (harbi ko busa). Don wannan, zai isa ya auna adadin motsi da za mu iya yi a cikin lokacin da aka bayar (minti 1, alal misali) ba tare da motsawa daga wuri zuwa wuri ba, da aiwatar da shi ta hanyar tilasta mana ƙaruwa da ƙarin ƙungiyoyi 2 a kowace minti. Wannan zai ƙara yawan maimaitawar da za mu iya yi kuma da ita, saurin amsawarmu a cikin yaƙi.
ABS. Babban motsa jiki don saurin sauri da dabara, kazalika da juriya a tsere. Akwai hanyoyi da yawa na yin su daidai, koyaushe suna kula da kula da coccyx wanda ke buƙatar haɗa kafafu a kusurwar 90 °. Mafi ƙarancin adadin shawarar da za a fara shine zaman zama 60 a cikin jerin uku na 20, amma wannan ana iya daidaita shi da ƙarfin kowane mutum; muhimmin abu shine a ƙara yawan jerin abubuwan mako -mako.
Kunna mahaukaci. An yi wahayi zuwa ga wasan yara na sunaye da yawa (“la ere”, “la stacha”, da sauransu) wannan aikin zai buƙaci abokin tarayya, wanda za su musanya a matsayin masu tsanantawa da masu tsanantawa. Kowace rawa dole ne ta kasance tsawon mintuna 3 zuwa 5, wanda mai tsanantawa ya yi ƙoƙarin kama wanda aka tsananta ko ya kasance kusa da shi kuma dole ne yayi ƙoƙarin rasa shi. Bayan wannan lokacin, za su huta na minti ɗaya kuma za a juye matsayin da sauransu.
Squats. Wannan aikin yana da amfani iri ɗaya don iko (gudu ko tasiri) da saurin kafafu. Ya ƙunshi, ajiye madaidaiciya da ɗaga hannayen hannu, tsugunnawa ƙasa da sake tsayawa sau da yawa a cikin lokaci. Za a ƙaddara ma'aunin farko ta gajiya (ba lallai ba ne don isa ƙarshen maƙasudin), amma yakamata a ƙara jerin har zuwa lokacin da muke jin daɗin ƙoƙarin. Manufar ita ce yin mafi yawan saiti kafin hutu (kuma ba mafi yawan tsuguno ba a kowane saiti).
Ci gaba. Wannan wasan yana yin biyayya mai ƙarfi irin na mai bi: abokin tarayya (mai bi) zai taimaka mana horo ta hanyar tsere tare da mu, amma maimakon kama mu, zai riske mu kuma dole ne mu riske shi mu koma gefen sa. Da zarar ma, za mu kula da matsakaicin gudu kuma mu ci gaba da mamaye shi da sauransu. Da zarar kun koma matsayin farawa, ya kamata ku huta na tafiya na minti ɗaya kuma ku maimaita tseren sau da yawa kamar yadda ya cancanta.
Gudun tsere. Don wannan aikin za mu buƙaci abokan tarayya da yawa. Manufar ita ce gudanar da fayil guda ɗaya yayin riƙe gudu, ban da na ƙarshe a jere wanda dole ne ya yi aiki da mafi girman iko har sai ya kasance a farko. Da zarar an isa wurin, kowa zai ci gaba na tsawon daƙiƙa 20 kuma duk wanda a yanzu ya kasance na ƙarshe a layi zai ci gaba da wucewa da sauransu har sai kowa ya kasance kan layin. Sannan kuna hutawa na minti ɗaya ta tafiya kuma ana maimaita motsa jiki.
Zigzag tseren. Motsa jiki na motsa jiki na yau da kullun, wanda ya haɗa da gudu tsakanin cones ko wasu cikas na musanya gefen da muka shawo kansu (a cikin zig-zag). Dole ne mu auna lokacin da muke tafiya cikin waƙar kuma muyi ƙoƙarin rage yawan sakanni a kowace tsere, ba tare da rasa ma'aunin mu ba kuma mu rushe duk wani cikas. Idan muka yi, dole ne mu sake farawa.
Kwadi yayi tsalle. Tare da wannan aikin za mu iya samun ƙarfi da sauri daidai. Ya ƙunshi gano kanmu a wani wuri (ba tare da wani kusa da bugawa ko wani abu kusa da mu) da tsalle tsalle, yana kawo gwiwoyin mu zuwa kirjin mu. Tsawon minti ɗaya ko talatin (dangane da gajiya) yakamata mu auna yawan tsalle da muke yi da gwadawa, bayan mintuna biyu na hutawa, don ƙara adadin rajista da tsalle ɗaya ko biyu a mako.
Trot. Mai sauki kamar haka. Tsayayyar tseren, wanda aka canza tare da gajeren gudu, zai ba mu ƙarfin juriya kuma zai saba da kafafu don ci gaba da motsa jiki. Gudun doguwar tafiya na rabin sa'a shine ma'auni mai kyau ga 'yan wasan da aka riga aka ƙulla su, waɗanda za a iya ƙaruwa kamar yadda ake buƙata.
Gudun tudu. Don wannan motsa jiki za mu buƙaci ƙaramin tudu wanda ke ba mu juriya, kamar yadda za mu yi horo ta hanyar hawa shi a mafi girman gudu da lokacin tsawon lokacin da za a yi. Manufar ita ce a yi ta kowane mako a cikin ƙaramin adadin daƙiƙa, don daga baya a cikin jirgin jiki ya fi yin kyau, bayan ya sami horo a cikin yanayin juriya.
Gudun cikin yashi. Wannan aikin yana da kyau ga rairayin bakin teku, kuma an yi shi ba tare da takalmi ba (bari mu yi hankali da farko tare da abubuwan da ke cikin yashi). Darasin ya kunshi yin tsere daga 0 zuwa 60 a cikin gajeren gudu, sannan ya huta na dakika talatin sannan ya dawo da gudu. Lokacin da muka sami 'yanci daga juriya na yashi, saurin mu zai ƙaru sosai.
Tsere da nauyi. Idan akwai kayan aiki, ana iya ɗaura nauyi a kugu tare da igiya kuma a tilasta yin gudu a matsakaicin gudu, yana jan shi, na ɗan gajeren lokaci (minti 1). Nauyin zai ƙara ƙarfin mu har ma sannan, kyauta daga gare ta, za mu yi sauri fiye da yadda aka saba.
