A cikin 'yan watannin nan muna lura da juyin halitta a hanyar horo. Muna son abubuwan yau da kullun waɗanda ke kunna metabolism ɗin mu, a cikin ɗan gajeren lokaci kuma daga abin da muke barin tare da adrenaline mai girma. Kasancewa cikin siffar shine mafarkin mafi yawan, amma ba ta kowace hanya ba. A yau muna koya muku menene horon Metcon, dalilin da yasa kuke sha'awar yin shi, kuma muna koya muku wasu abubuwan yau da kullun.
Menene horon Metcon?
Idan kana neman motsa jiki wanda zai yi tsalle-fara metabolism, kun zo wurin da ya dace. Metcon ya fito ne daga gajarta "yanayin yanayin rayuwa", wato"metabolism conditioning". Kuma wannan yana nufin? Irin wannan horon yana da nufin haɓaka kunna metabolism, yanayin jikin ku kuma, don haka, lafiyar ku gabaɗaya.
Mutane da yawa na iya rikitar da shi da horo HIIT (high tsanani tazara), amma gaskiyar ita ce, daya ne kawai daga cikin hanyoyin da za mu cimma wani Metcon horo. Akwai nau'ikan Metcon da yawa waɗanda za mu bayyana muku daga baya.
Ainihin, irin wannan horo yana da fifiko don inganta aikin tsoka da kuma yadda jikinmu ke sarrafa makamashi. Lokacin yin motsa jiki mai ƙarfi, ana kunna metabolism kuma muna kashe matsakaicin yuwuwar makamashi a cikin ɗan gajeren lokaci, saboda fashewar aikin. Don haka, ta wata hanya, a cikin Metcon ana kashe kuɗin makamashi kafin haɓaka iyawa kamar juriya ko ƙarfi.
An ba da shawarar 100% idan kuna son inganta tsarin jikin ku, yanayin jikin ku, ƙara yawan ƙwayar tsoka da rasa mai.
Kasancewa na yau da kullun dangane da sarrafa lokaci don auna aiwatar da kowane motsa jiki daki-daki, yana da mahimmanci a sami koci ko abokin tarayya don saka idanu akan wannan saurin ba tare da sakaci da fasaha ba. Ka tuna cewa ya kamata koyaushe ku rage haɗarin rauni.
Wadanne nau'ikan Metcon ne akwai?
Duk wani horo na wannan nau'in yana da alhakin yin cikakken tsarin jiki, tare da motsa jiki da yawa da kuma wasa tare da nauyin ku. Yawancin ƙungiyoyin tsoka da muke motsa jiki a lokaci guda, mafi yawan adadin kuzari da kashe kuzari.
Mafi na kowa kuma mafi sanannun su ne:
- Tabata. Na tabbata kun taɓa yin aiki da irin wannan na yau da kullun. Yana horo tare da tazara mai ƙarfi, kowane cikin daƙiƙa 20 kuma tare da hutu na daƙiƙa 10. Yana game da yin motsa jiki 8 daban-daban na mintuna 4, a ƙarƙashin waɗannan tazarar lokaci. Tare da irin wannan nau'in Metcon za mu inganta tsarin jiki yayin haɓaka ƙarfi da sassauci.
- EMOM "Kowane minti akan minti daya". A cikin wannan aikin yau da kullun za mu zaɓi kewayawa da jimillar lokaci don kammala shi. Dole ne mu yi wasa don yin maimaitawa da yawa kamar yadda zai yiwu har lokaci ya kure.
- AMRAP. Wannan horon yana da makasudin aiwatar da mafi girman adadin dawafin jeri na motsa jiki, a cikin wani ɗan lokaci. Misali: a cikin jimlar minti 30, dole ne mu yi zagaye da yawa na squats 10, turawa 10, burpees 10 da ja-up 10.
- Gilens. Irin wannan Metcon kuma cikakke ne don rasa kitsen jiki. Dole ne mu yi jerin 10 na minti daya, a kashi 90% na bugun zuciyar ku, yin hutu na minti daya tsakanin kowane jerin (yana da kyau a yi amfani da na'urar duba bugun zuciya). Gabaɗaya dole ne mu sami horo na mintuna 19. Shin wani ya ce ba ku da lokacin da za ku samu siffar?
- wingate. A ƙarshe, a cikin waɗannan ayyukan juriya, 4/5/6 jerin 30 seconds ana yin su a matsakaicin ƙarfi. A wannan yanayin, ana yin hutu na mintuna 4 tsakanin kowane jerin don ba da 100% a zagaye na gaba.
Shin akwai wata alaƙa da CrossFit?
Gaskiya ne cewa mutane da yawa za su sami waɗannan nau'ikan horarwa tare da WODs waɗanda aka yi a cikin CrossFit halaka. Kuma babu wani abu da zai iya zama mafi kara daga gaskiya, saboda a cikin wannan wasanni suna dogara ne akan horar da Metcon. Su ne mafi wuya a yi, ko da yake kuna yin su da nauyin ku. Kamar yadda muka fada muku a baya, babban ƙarfin da aiki da ƙungiyoyin tsoka da yawa a lokaci guda zai sa ku bar gajiya kuma tare da cikakken adrenaline.
Lokacin da muke yin atisayen da ke haɗa aikin ƙananan jiki da na sama, kashe kuzarin kuzari yana ƙaruwa kuma za mu ƙara ƙarfinmu da ƙwayar tsoka. Darussan da zaku iya haɗawa da su sune: turawa, ja-up, squats, burpees, tsalle-tsalle, masu hawa...
Ba lallai ba ne don ƙara nauyi, amma zaka iya amfani da kayan wasanni irin su na'urorin roba, TRX, kettlebells, ball na magani, jakunkuna, da dai sauransu.
Misalan ayyukan Metcon na yau da kullun
Idan kuna son gabatar da kowane irin na yau da kullun na Metcon a cikin ayyukanku na mako-mako, ga wasu ra'ayoyi don ƙarfafa ku.
Na yau da kullun 1
- Lokaci duka: Minti 30
- Ayyukan motsa jiki: hawan dutse, squats, burpees, tura-ups, sprints
- Duration: 40 seconds on, 20 seconds off. 1:20' a karshen kowane zagaye
- Zagaye: 5
Na yau da kullun 2
- Jimlar lokaci: zai dogara da saurin ku wajen yin su.
- Darussan: Gudun mita 400, 30 kwallon bango, Akwatin tsalle 30
- Zagaye: 5
Na yau da kullun 3
- Lokaci duka: Minti 30
- Darussan: 5 ja-up, 10 tura-up, 15 squats
- Zagaye: da yawa gwargwadon yiwuwa a cikin jimlar lokacin da aka ƙayyade.