Yawancin mutanen da suka shiga dakin motsa jiki suna so su sami matsakaicin sakamako tare da ƙaramin ƙoƙari ko lokaci. Idan kun kasance ɗaya daga cikin waɗanda ke halartar azuzuwan rukuni mafi wahala a cikin dakin motsa jiki, za ku lura cewa kaɗan ne ke yanke shawarar maimaitawa. Da alama ƙoƙarin da gumi ya ƙare.
A yau ina so in gano wasu gaskiya da karya game da horarwa mai tsanani, amma don wannan kuna buƙatar sanin yadda irin wannan horon yake tasowa.
Asalin babban horo horo
Arthur Jones da Ellington Darden sune suka kirkiro Nautilus da hanyar HIT ( horo mai tsanani). HIT ya fara ta hanyar talla a cikin mujallu a matsayin labarin bayanai, kuma mun riga mun ga cewa a yau akwai kamfanoni da yawa waɗanda ke amfani da wannan sararin samaniya don sayar da kari. Kodayake gaskiyar ita ce Jones kawai ya so ya ba da bayani game da yadda ake motsa jiki daidai.
HIT yana da kyakkyawar ƙugiya mai ƙarfi: me yasa za mu yi horo na dogon lokaci yayin da zaku iya cimma sakamako iri ɗaya a cikin gajeren lokaci? Wataƙila ga kowane mai mutuwa, irin wannan na yau da kullun na iya aiki, amma 'yan wasan Olympic nawa ne ke yin sa? Wato ire-iren wadannan ’yan wasa sun yi fice daga sauran masu fafatawa saboda karancin bambance-bambance; don haka dole ne ku san yadda za ku bambanta tsakanin kwandishan, fasaha da ƙarfi.
Shin HIT don horon ƙarfi ne ko hypertrophy?
Daya daga cikin manyan matsalolin da har yanzu yaudara idan ana batun dacewa shine rashin bambanci tsakanin girma da karfi. Wasu har yanzu suna tunani tare da tunanin gina jiki da aka kirkira a cikin 70s, inda ake tunanin cewa girman tsoka yana da alaƙa kai tsaye da ƙarfinsa.
HIT sau da yawa yana tilasta mutane kada su je ga gazawa kawai, wanda ke da fa'ida don haɓakawa, amma akwai wasu fasahohi masu ƙarfi da yawa kamar saiti mara kyau.
Wani bincike na 1963, wanda Richard Berger ya yi, ya tabbatar da cewa lodin da ya yi nauyi ko kuma ya yi nauyi bai yarda da karuwar ƙarfi ba. Na kammala cewa horarwa tare da nauyi mai nauyi baya ba da izinin mafi kyawun adadin maimaitawa da ake buƙata don ƙara ƙarfi. Kamar horarwa tare da ma'aunin nauyi da babban maimaitawa, kawai yana ba da ƙarancin kuzari wanda ya kasa inganta ƙarfin ƙarfin gaske.
Matsalar kowane shirin horarwa shine cewa yana ɗaukar sakamako mai yawa a farkon sannan kuma ya tsaya. Dan John ya ce komai yana aiki, "amma kusan makonni 6." Tabbas kun lura da karuwar girman tsoka da farko, amma yayin da lokaci ya wuce, haɓaka yana raguwa kuma zai daina. Kuma al'ada ce.
Ina tsammanin karuwar farko shine saboda jiki yana shiga cikin babban tsarin ramawa bayan overtraining. Za mu iya cewa ƙarfin zai iya fara bayyana makonni uku bayan fara horo, kuma za ku iya kaiwa iyakar gwargwadon yadda jikin ku ya gaji. Don haka idan muna so mu mai da hankali kan hypertrophy, HIT zai kasa ci gaba da ci gaba a cikin dogon lokaci.