Ƙarfi ne ƙarfin jiki na tsokoki, ƙyale mutum ya dauke nauyin nauyin nauyi, rinjayar ƙarfin nauyi. Akwai wasu mahimman ka'idoji don samar da ƙarfin karfi, ba tare da abin da bazai yiwu ba don cimma sakamako mai kyau. Ainihin da aka yi a cikin ci gaba da wannan alamar ita ce mafi yawan 'yan wasa.
Yaya za a bunkasa ƙarfin jiki?
Don cimma kyakkyawan aiki, kana buƙatar kusantar da batun a hanya mai kyau, la'akari da nuances daban-daban.
Yadda za'a bunkasa ƙarfin:
- Kula da abincin jiki, saboda jiki ya karbi furotin da carbohydrates , kuma yawan waɗannan abubuwa yana da muhimmanci a kara. In ba haka ba, babu wani wuri don yin amfani da makamashi don horo. 'Yan wasa masu kwarewa sun bada shawarar ba da hankali ga kayan abinci na kayan wasanni - samar da wutar lantarki.
- Sau da yawa ƙara ƙarfin aiki. Dole ne a zaba nauyin a cikin hanyar da cewa a ƙarshen ya juya don yin karinwa 3-5 na aikin tare da cikakken fasaha.
- Tabbatar cewa sun haɗa da ƙaddarar da ke cikin horo, saboda sun ba ka damar samun sakamakon da ake so. An tsara hotunan motsa jiki don sarrafa kowane ƙwayar tsoka.
- Don samun sakamakon, dole ne ka maida hankali kan manufa ɗaya a cikin horarwarka kuma a wannan yanayin shine ci gaba da ƙarfin, don haka kada ka horar da lokaci guda, misali, musculature na jiki.
Da yake magana game da yadda za'a bunkasa ƙarfin tsoka, yana da kyau ya ba da shawara daya da yafi dacewa - amfani da hanyoyi daban-daban don kiyaye tsokoki daga yin amfani da shi. Alal misali, za ka iya ƙara kaya tare da kowace hanya yayin aikin. Zaka iya yin gwaje-gwaje tare da iyakar matsakaicin, wato, tare da yiwuwar yin sake maimaitawa. Wata hanya mai ban sha'awa ita ce ka'idar da ke baya. Don yin wannan, a farkon farawa, ana sake yin amfani da nauyin nau'i na 3 tare da matsakaicin nauyin, to, nauyin nauyin ya rage, don ya sake yin sauyawa 6-7 a tsarin gaba, da dai sauransu.