Samun sakamakon jiki a cikin motsa jiki ba shi da sauƙi kamar yadda ake gani. Idan burin ku shine ƙara ƙarfin tsoka ko girman (hypertrophy), kuna buƙatar nemo hanyoyi daban-daban waɗanda ke ƙalubalantar tsokar ku kuma kada ku sanya su tsaya. Daya daga cikinsu shi ne jerin sauka.
Irin wannan horo na iya inganta ci gaban tsoka da ma'anar. Idan kuna sha'awar inganta aikin ku kuma ba ku ɓata lokaci ba lokacin da kuke zuwa wurin motsa jiki, muna koya muku yadda ake haɗa waɗannan jerin a cikin aikin motsa jiki na yau da kullun.
Menene jerin sauka?
Kamar yadda kuma yake tare da supersets, saukowa hanya ɗaya ce don tsara horon ku da samar da fa'idodin gina tsoka. Yana da amfani musamman idan kun kasance cikin ci gaba kuma ba ku san yadda za ku ci gaba da ingantawa ba.
Saitin digo ya ƙunshi yin motsa jiki tare da takamaiman adadin nauyi don yawan maimaitawa kamar yadda zaku iya tare da fasaha mai kyau. Sannan zaku iya huta muddin ya cancanta kafin yin wannan motsa jiki amma tare da nauyi mai nauyi kuma ku sake maimaita shi gwargwadon maimaitawa gwargwadon iyawar ku har sai kun isa. gajiya muscular.
Alal misali, idan kuna yin 10 fam na dumbbell bicep curl, za ku fara yin maimaitawa da yawa kamar yadda za ku iya tare da zaɓaɓɓen nauyin ku. Sannan zaku zabi dumbbells kilo 5 sannan ku maimaita motsa jiki har sai kun kasa sake maimaitawa.
Iri
Kowane irin waɗannan nau'ikan ya kamata a keɓance shi don ƙwararrun masu ɗagawa kuma a yi amfani da su kaɗan.
saitin digo na gargajiya
Wannan ita ce dabarar ɗigo ta gargajiya da aka ambata a sama. Za mu zaɓi motsa jiki daga lissafin da ya gabata kuma mu yi jerin al'ada. Sannan za mu sauke nauyin kashi 10 zuwa 20 kuma mu ci gaba da ɗagawa da sauri. Za mu sauke nauyin a karo na ƙarshe kuma mu gama jerin. Za mu ɗan huta sosai.
Misali zai zama curls na barbell: 35lbs x 12 reps, 30lbs x 10 reps, 25lbs x 8 reps.
matsakaicin nauyi
Wannan nau'in saitin digo yana da kyau a yi amfani da dumbbells. Za mu fara da mafi nauyi nauyi da za mu iya yi domin motsa jiki na zabi, yi daya saitin zuwa kasawa, sa'an nan kuma matsa zuwa gaba biyu haske dumbbells. Za mu ci gaba da saukowa har sai mun kare nauyi.
Wannan dabarar tana aiki sosai da kyau don motsawa kamar curls da ɗagawa ta gefe. Za mu zaɓi nau'i-nau'i na dumbbells kuma mu yi saitin ɗagawa a gefe. Za mu ci gaba da ragewa tare da kowane nau'i na dumbbells.
Alal misali, don haɓakawa na gefe na dumbbell: 17kg x 12 reps, 15kg x 10 reps, 12kg x 10 reps, 10kg x 10 reps, 7kg x 8 reps, 5kg x 8 reps, 2kg x 5 reps.
saitin digo na inji
Wannan saitin digo na musamman ne domin zai sauke nauyin da muke amfani da shi kuma zai daidaita riko don haka tsokar tana aiki a wani kusurwa daban. Wasu masu ɗagawa sun yi imanin cewa canza kusurwa yana taimakawa ƙara ƙarfin tsoka don tsayayya da gajiya.
Za mu iya gwada lat ja don wannan saitin digo kamar yadda yake ba mu damar daidaita matsayin hannunmu cikin sauƙi tare da wannan darasi. Za mu fara da daidaitaccen riko na hannu kuma mu yi maimaitawa 12. Sa'an nan kuma, za mu sauke nauyin, kama hannun hannu, kuma mu yi maimaita 10. A ƙarshe, za mu kawo hannunmu kusa da yin maimaitawa takwas tare da kilo 10 kasa da wanda muka fara jerin.
Zai yi kama da haka: 75 kilos x 12 maimaitawa (riko mai faɗi), kilos 70 x 10 maimaitawa (ƙananan riko), kilos 60 x 8 maimaitawa (kusan riko).
Amfanin
Sauke saitin hanya ce mai inganci don haɓaka hauhawar jini na tsoka, ko haɓaka girman tsoka da juriya na tsoka. Suna kuma taimaka idan muka motsa jiki na ɗan gajeren lokaci.
gina jimiri na tsoka
An ayyana juriyar tsokar a matsayin ƙarfin tsokoki don yin ƙarfi akai-akai. Wato yawan maimaitawa za mu iya kammala.
Wani binciken da aka yi a cikin samari 9 da ba a horar da su ba ya gano cewa horo na ɗigo ɗaya, wanda aka auna ta hanyar 30% max maimaita maimaitawa, ƙara ƙarfin tsoka. An gudanar da wannan har ma da ƙarancin lokacin horo fiye da ƙa'idodin motsa jiki na juriya.
Wannan yana nufin cewa ko da tare da ƙarancin lokacin horo, faɗuwar saiti na iya taimaka muku haɓaka juriyar tsoka.
Kasance mai inganci tare da lokaci
Tun da akwai ɗan hutu kaɗan a cikin saiti mai saukowa, za mu iya kammala saitin kowane motsa jiki a cikin ƙasan lokaci fiye da idan za mu yi adadi iri ɗaya na al'ada. Kuma yayin da akwai ingantattun fa'idodin fa'ida, bai kamata a sanya su cikin kowane saiti ba, ko sau da yawa cikin tsarin horo na gabaɗaya.
Lokacin da aka yi daidai, wannan tsarin horo yana da matukar haraji a jiki. An nuna horarwa zuwa gazawa don haɓaka matakan adenosine nucleotide monophosphate, idan aka kwatanta da horo ba tare da gazawa ba.
Taimaka gina tsoka
Saitin saukarwa shine dabara ɗaya wacce zata iya haɓaka haɓakar tsoka. Lokacin da kake motsa jiki don gajiya, glycogen a cikin tsokoki (tushen makamashi) ya ƙare, wanda ke lalata ƙwayoyin tsoka. A sakamakon haka, jikinka yana gyara waɗannan zaruruwa da suka lalace, yana haɓaka girma, ƙarfafa tsokoki.
Hakanan hanya ce ta ƙara yawan adadin horo. Girman horon ku shine adadin maimaitawa da kuke yi, wanda aka ninka ta nauyin nauyin da kuke amfani da shi, wanda aka ninka ta adadin saitin da kuka cimma.
Ta ƙara ƙarin ƙarar zuwa tsarin horo na yau da kullun, za ku ƙara haɓakar tsoka. Kuma kimiyya ta tabbatar da hakan. Ƙunƙarar hawan jini na tsoka yana ƙaruwa yayin da gabaɗayan ƙarar horon ku yana ƙaruwa.
Haɗa saitin digo na iya taimakawa inganta ma'anar tsoka. A fasahance, tsoka “sautin” haƙiƙa tsoka ce ta dindindin a cikin ɗan kwangilar ɗan kwangila. Saitin saukarwa zai iya taimakawa haɓaka aikin motsi na tsokoki, haifar da su zama ɗan kwangila ko da bayan kammala aikin motsa jiki.
Yaya ake amfani da su?
Babban abu game da irin wannan horon shine, zaku iya yin shi da kusan kowane motsa jiki, ko kuna amfani da injina, dumbbells, ko barbells. Duk da haka, yana da sauƙi a yi su da injuna. Da kyau, hutun ku ya kamata ya zama gajere kamar yadda zai yiwu, don haka kuna son kiyaye mafi kyawun dumbbells ɗin ku.
Lokacin da kuke tsara shirye-shiryen saukowa a cikin horonku, yana da kyau ku tanadi su saitin karshe na motsa jiki da aka bayar. Ka tuna cewa makasudin shine a yi amfani da su don kawo tsoka ga cikakkiyar gajiya, don haka a zahiri bai kamata ku iya yin saiti ɗaya bayan ɗaya ba.
Zai fi kyau a yi amfani da su sau ɗaya kawai a kowace ƙungiyar tsoka a kowane motsa jiki, saboda suna ƙare tsokoki. Ana amfani da irin wannan horo ga ƴan wasan da suka ci gaba saboda suna da ƙarfin gaske kuma suna iya zubar da kuzarin ku don sauran motsa jiki.
Ko da yake ba su da haɗari a kansu, dole ne ku san dabarun ku. Yin saitin digo tare da sigar mara kyau ko dogaro da kuzari gabaɗaya ya kawar da manufar kuma ba zai ba ku sakamakon da kuke nema ba. Har ila yau, haɗarin rauni yana ƙaruwa yayin da tsokoki na gajiya da fasaha suka lalace.
Saitin digo wata dabarar horar da juriya ce ta ci gaba inda kuke mai da hankali kan kammala saiti zuwa gazawa, ko rashin iya yin wani wakilci.
Gabaɗaya, saitin digo na iya zama:
- Jerin 1. Za mu yi 6 zuwa 8 maimaitawa.
- Jerin 2. Za mu rasa nauyi ta 10-30%, za mu yi 10-12 maimaitawa.
- Jerin 3. Za mu sake rasa nauyi ta 10-30%, za mu yi 12-15 maimaitawa.
Za mu fara da nauyi mai nauyi, wanda za mu iya kammala maimaitawa 6-8 kawai. Ana ba da shawarar kaɗan ko babu hutu tsakanin saiti. Yana da mahimmanci koyaushe a kula da fasaha a lokacin kowane wakili, amma yana da mahimmanci musamman yayin saitin faduwa lokacin da muke aiki don gajiyawa. Wannan zai iya taimakawa wajen hana raunuka.
Shawarwarin motsa jiki
Wasu motsa jiki sun fi dacewa don sauke saiti fiye da wasu. Misali, yin juzu'i a cikin squats zai iya haifar mana da gushewar numfashi kafin mu sami gazawar tsoka ta gaske. Kuma ba sakamako mai tasiri sosai ba lokacin da muka ƙare numfashi kafin mu gama ƙarfafa duk zaren tsoka.
Darussan da suka dace don aiwatar da jerin saukowa sune:
- jirgin kirji
- Injin bugun kirji
- ja na gefe
- Madaidaicin Hannu Mai Janye
- yin tuƙi a kan injuna
- Latsa kafada na inji
- jirgin gefe
- ja fuska
- danna kafa
- tsawo kafa
- hamstring curl
- Zaune maraƙi Tada
- Duk wani bambancin curl
- tura waya
Akwai nau'ikan injina da yawa. Wannan ta tsari ne. Yayin da muke gajiya a lokacin faɗuwar saiti, sigar na iya zama mai rauni sosai. Injin za su taimaka mana mu kiyaye fom ɗinmu daidai, yana ba mu damar ci gaba da tura kowane saiti.
Hakanan, yawancin motsin da ke sama sune ware motsa jiki. Ba za mu ga squats ko matattu a jerin ba. Yin juzu'i don manyan ƙungiyoyin haɗin gwiwa na iya haifar da gajiyawa kafin gajiyawar tsoka ta shiga.
Misalin jerin sauka
A cikin motsa jiki na sama na gaba, muna ƙarfafa ku don yin wannan saitin tsoma biceps. Da farko, za ku yi biceps curls tare da matsakaicin nauyi. Sa'an nan kuma za ku canza zuwa dumbbells masu sauƙi kuma ku yi kullun guduma da yawa kamar yadda za ku iya.
dumbbell curl
- Fara tsayawa tare da ƙafar ƙafafu da nisa, makamai a gefenku tare da dumbbell a kowane hannu.
- Matse zuciyar ku, kuma a kan exhale, murƙushe dumbbells har zuwa kafada, kiyaye gwiwar gwiwar ku kusa da ɓangarorin ku.
- Rage dumbbells zuwa gefen ku tare da sarrafawa.
Guma mai lanƙwasa
- Tsaya tare da faɗin ƙafafu daban-daban, ainihin maƙasudi.
- Ɗauki dumbbell a kowane hannu, dabino suna fuskantar ciki da hannaye a gefenku.
- Tsayar da gwiwar gwiwar ku kusa da ɓangarorin ku, lanƙwasa hannuwanku zuwa tsayin kafada.
- A hankali rage ma'aunin nauyi tare da sarrafawa.
Yi amfani da saitin digo ɗaya a kowane rukunin tsoka kuma yi shi a ƙarshen aikin motsa jiki don guje wa matsanancin gajiyar motsa jiki da rashin ƙarfi.