Shirye shirye-shirye a dakin motsa jiki don 'yan mata

Don samun sakamako mai kyau a wasanni, dole ne a shirya horon horo don 'yan mata. Da farko, yana da muhimmanci muyi la'akari da yanayin jikin mace. Alal misali, mata a cikin tsokoki suna da ƙananan zaruruwa fiye da maza, wanda ke nufin cewa horo tare da ƙananan maimaitawa ba zai haifar da wani sakamako ba. Bisa ga gaskiyar cewa mace mafi girma na mata ba ta da tsokoki, to, ci gaban su zai shafe fiye da maza.

Yaya za a shirya shirin horo a dakin motsa jiki ga 'yan mata?

Kafin yin la'akari da dokoki don shirye-shiryen azuzuwan, Ina so in faɗi game da wasu dokoki. An bada shawarar yin amfani da microperiodization, yana nuna yiwuwar sauyawar sauƙi. Ya kamata horo ya zama babban girma, wato, ya haɗa da sauye-sauye da dama a hanyoyi da dama, amma ya kamata ya kamata ya zama kadan kuma bai wuce minti 1.5 ba. Yana da mahimmanci don saka idanu da abinci da kuma kula da adadin carbohydrates cinye. An bada shawarar bada fifiko ga shirin ƙarfafa horo a zauren ga 'yan mata, ba tare da jin tsoron samun jikin namiji ba. Tare da gwaje-gwaje na yau da kullum zaka iya kawar da nauyin kima, cimma nasara mai kyau kuma inganta lafiyarka.

Sharuɗɗa don tsara horarwa don horar da 'yan mata:

1. Da farko ya zama dole ya sauko ga likita don ya ba da nazari da kuma ware wasu matsalolin da ke da lafiya.
2. A cikin 'yan sa'o'i na farko, an ba da shawara cewa ka yi aiki tare da kocin wanda zai taimake ka ka yi shirin da ya dace sannan kuma za ka bi hanyar da kake yi.
3. Don samun sakamako mai kyau, kana buƙatar shirya maka horon ƙaddamarwa, wato, dole ne a yi maimaitawa ta karshe tare da ƙarfin ƙarfin.
4. Shirin horarwa ya zama ainihin, wato, yarinyar dole ne ya sami ƙarfin yin shi. Bugu da ƙari, azuzuwan zama ya zama daɗaɗa. Idan ka zaɓi shirye-shiryen shirye-shirye, to, ya kamata a gyara shi don kanka kuma, idan ya cancanta, maye gurbin wasu aikace-aikace.
5. Kowane motsa jiki ya kamata a yi 12-15 sau, yin 3-4 hanyoyi. Ayyuka masu yawa da yawa zasu taimaka wajen samun sakamako mai kyau.
6. Zai fi kyau a ɗauka dukkan tsokoki na jiki a cikin motsa jiki daya, maimakon a mayar da hankali a kan tsokoki na mutum.
7. Shirin horarwa a dakin motsa jiki don 'yan mata na dogara ne akan zabin manyan kungiyoyi na muscle, wanda aka zaba su guda biyu ko biyu. Yana da kyau zabar zabuka wanda ya ƙunshi babban adadin tsokoki.
8. Je zuwa dakin motsa jiki sau 2-3 a mako, mai da hankali akan lafiyarka. Yawan lokaci, tsawon lokacin yana da minti 30, kuma tsawon lokacin shine 2 hours.
9. Abu mai mahimmanci shine mai dumi, wanda ya ba ka damar kawo jiki a cikin sautin kuma shirya tsoka da hadayu don ƙarin horo. Bugu da ƙari, warming up jiki taimaka wajen rage rage hadarin rauni.
10. Misali na aikace-aikacen tasiri don rasa nauyi a cikin motsa jiki : hare-haren da kuma squats tare da dumbbells, magunguna, yayin da suke kwance da tsaye, suna jan dumbbells da kuma sanduna ga chin, ja da kuma tura-ups. Ga manema labaru, zaka iya amfani da nau'i-nau'i daban-daban, domin yin famfo da ƙananan manya, da kuma ƙananan ƙwayoyi.

Babban muhimmancin shine dalilin da ya dace, wanda zai ba da karfi da kuma taimakawa wajen magance matsalar da ake ciki.

Dole ne a aiwatar da shirin horaswa ga 'yan mata a cikin watanni 2-3, bayan haka dole ne a kimanta sakamakon da aka cimma kuma, idan ya cancanta, don gyara shirin. Ana bada shawara don auna sigogi na jikinka kowace mako kuma ku tsara aikin ci gaba.