Kula da babban aikin jiki a cikin dogon lokaci yana buƙatar fiye da tsayawa ga nau'in motsa jiki guda ɗaya. Cross-training, wanda ya ƙunshi yin ayyukan motsa jiki iri-iri, ya zama sanannen dabarun tsakanin 'yan wasa da masu sha'awar motsa jiki. Ta hanyar haɗa horo iri-iri cikin al'adarka, ba za ka iya haɓaka jimillarka kawai ba amma har ma ka tsawaita tsawon rayuwarka. Wannan hanyar, wanda ya dogara da ilimin motsa jiki da maganin wasanni, yana taimakawa wajen ƙirƙirar jiki mai ƙarfi wanda zai iya ci gaba da babban aiki yayin da rage haɗarin ƙonawa da rauni.

Menene Koyarwa ta Ƙungiya?

Cross-jirgin motsa jiki shine aikin hada nau'ikan motsa jiki daban-daban don inganta aikin gaba ɗaya da rage haɗarin rauni. Maimakon mai da hankali kan horo ɗaya kawai kamar gudu, keke, ko ɗaga nauyi, kuna maye gurbin tsakanin ayyukan da yawa waɗanda ke haɓaka juna.

Shirye-shiryen horar da 'yan wasa na tarihi sun daɗe suna amfani da horar da juna ba tare da lakabi ba. 'Yan wasan Olympics, triathletes, da horo na jiki na soja duk sun haɗa da hanyoyi da yawa don gina dacewa mai kyau. A yau, tushen hujja da ke tallafawa horar da juna yana da ƙarfi, tare da bincike da aka buga a cikin mujallu kamar mujallar ƙarfi da bincike na yanayi FLT: 1 wanda ya nuna cewa' yan wasa waɗanda ke yin horar da juna suna fuskantar raunin da ya fi yawa kuma suna kula da mafi girman matakin aiki a cikin tsawan lokaci idan aka kwatanta da 'yan wasa masu ƙwarewa kawai.

Me Ya Sa Aikin Koyarwa Ya Dace Don Yin Nasara

Daya daga cikin manyan dalilan da ke sa motsa jiki ya zama dole don yin aiki na dogon lokaci shine cewa yana taimakawa wajen hana rauni daga amfani da yawa. Sau da yawa matsa lamba akan tsokoki guda ɗaya, haɗin gwiwa, da jijiyoyi na iya haifar da ciwo da ciwo na kullum. Ta hanyar canza motsa jiki, kuna ba da damar ƙungiyoyin tsokoki daban-daban su huta da kuma warke yayin da suke ci gaba da aiki. Wannan yana da mahimmanci ga 'yan wasan jimiri masu tsere, masu hawa keke, masu iyo waɗanda ke fuskantar manyan kaya masu yawa akan takamaiman tsarin ilimin lissafi.

Bugu da ƙari, motsa jiki na giciye yana inganta haɓaka mai daidaitaccen tsoka kuma yana inganta ƙwarewar jijiyoyin jini daga kusurwa da yawa. Wannan tsarin daidaitaccen ba kawai yana haɓaka aikinku na yanzu ba amma kuma yana gina tushe mai ɗorewa wanda ke tallafawa lafiyar ku na jiki a tsawon lokaci. Misali, ɗan wasan motsa jiki wanda ya ƙara motsa jiki na motsa jiki na iya haɓaka dawo da su tsakanin saiti da haɓaka ƙarfin aikin su, yayin da ɗan wasan jimiri wanda ya haɗa da horo na juriya zai iya haɓaka ƙarancin kasusuwa da tattalin arziƙin gudu.

Abubuwan Amfani da Kewayon Horarwa

Amfanin da ke tattare da koyarwa ta gicciye ya wuce hana rauni. Ga ƙarin bayani game da kowane amfani da misalai da kuma kimiyya.

  • FLT:0]] Yana rage haɗarin rauni Yin motsa jiki na maye yana rage yawan damuwa akan tsokoki da haɗin kai, yana rage yiwuwar yin rauni. Wani binciken da aka yi a shekarar 2015 a cikin Jaridar Wasannin Wasannin Burtaniya ya gano cewa masu gudu waɗanda suka maye gurbin kashi 20% na mil na mako-mako tare da ayyukan motsa jiki kamar yin iyo ko keke suna da kashi 30% mafi ƙarancin raunin da ya shafi motsa jiki. Wannan saboda motsa jiki na giciye yana ba da damar ƙwayoyin kamar Achilles tendon, patellar tendon, da plantar fascia su dawo daga nauyin da ya fi tasiri yayin da har yanzu ke motsa yanayin jijiyoyin jini da musculoske daidaitawa.
  • FLT:0]] Yana inganta daidaitaccen tsoka Haɗa ƙungiyoyin tsokoki daban-daban yana taimakawa gyara rashin daidaituwa da haɓaka ƙarfi da daidaitawa gaba ɗaya. Misali, mai hawa keke galibi yana da ƙarfi quadriceps amma hamstrings da glutes masu rauni. Ƙara lunges, deadlifts, ko yoga na iya gyara wannan rashin daidaituwa, inganta canja wurin iko da rage haɗarin ciwon gwiwa.
  • FLT:0]]Inganta Lafiya ta Zuciya da Jiki Haɗin ayyukan aerobic da anaerobic yana haɓaka ƙarfin zuciya da huhu cikin tasiri fiye da manne wa nau'in motsa jiki. Misali, horo mai ƙarfi (HIIT) a kan mai rawanin jirgin ruwa yana haɓaka VO2 max ta hanyar karɓar ƙwayoyin tsoka masu saurin juyawa, yayin da daidaitaccen yanayin ke haɓaka ƙarancin mitochondrial. Nau'in yana ƙalubalanci tsarin jijiyoyin jini a ƙarfin da tsawon lokaci daban-daban, yana haifar da ƙimar jimlar bugun jini da fitowar zuciya.
  • FLT:0 Prevent Workout Boredom Bambancin a cikin aikin motsa jiki yana kiyaye motsa jiki mai girma kuma yana rage ƙonawa. Fa'idodin ilimin psychological suna da kyau: wani meta-bincike na 2020 a cikin Psychology of Sport and Exercise FLT:3 ya gano cewa bambancin shirin shine babban mai tsinkaye na bin motsa jiki. Cross-training yana gabatar da sababbin ƙalubalekoyon sabon tsarin motsa jiki, sarrafa sautin numfashi dabanwanda ke motsa haɓaka da rage gajiya ta hankali.
  • FLT:0 Fitar da sauri: Ayyuka masu tasiri kamar yin iyo ko yoga na iya taimakawa farfadowa ta hanyar haɓaka kwararar jini ba tare da ƙara damuwa ba. An nuna dawo da aiki, sabanin cikakken hutawa, don rage ciwon tsoka da kashi 1520% a cikin gwaje-gwaje masu sarrafawa. Tsarin lymphatic da tsarin jujjuyawar jini sun fi dacewa yayin motsa jiki mai ƙarancin ƙarfi, suna taimakawa tsabtace kayan maye gurbin abubuwa kamar lactate da free radicals.
  • FLT:0]]Builds Mental Resilience Gwada sababbin ayyuka yana kalubalanci hankalinka da jikinka, yana haɓaka dacewa da amincewa. Cross-training yana buƙatar ka koyi sababbin ƙwarewar motsi, wanda ke haɓaka neuroplasticityƙwarewar kwakwalwa don sake haɗa da daidaitawa. Wannan tsawan tunani yana fassara zuwa kyakkyawan yanke shawara a ƙarƙashin gajiya da ƙarin amincewa wajen ɗaukar buƙatun jiki da ba a zata ba.

Yadda Za Ka Sa A Yi Koyarwa a Matsayin Ka

Farawa da motsa jiki ba yana nufin cewa dole ne ka sake nazarin shirin motsa jiki ba. Maimakon haka, zaka iya ƙara ayyukan ƙarin abubuwa a hankali waɗanda suka dace da burin ka na farko na wasanni ko motsa jiki.

  1. Fahimtar manyan buƙatu da tsokoki da aka yi amfani da su a cikin wasannin motsa jiki na farko ko motsa jiki. Ga mai gudu, waɗannan sun haɗa da quadriceps, hamstrings, calves, hip flexors, da kuma jigon tushe. Ga mai iyo, girmamawa yana kan kafadu, lats, triceps, da juyawa na core.
  2. Zaɓi Ayyukan Ƙari. Zaɓi motsa jiki waɗanda ke niyya ga ƙungiyoyin tsokoki daban-daban ko tsarin makamashi. Misali, mai gudu na iya ƙara yin iyo ko yin keke don rage tasirin haɗin gwiwa yayin kiyaye lafiyar zuciya. Mai ɗaukar nauyi na iya ƙara tsalle-tsalle na tsakiya ko jujjuyawar kettlebell don haɓaka ƙarfin anaerobic da ƙarfin aiki. Mabuɗin shine don kauce wa ayyukan da ke ɗaukar nauyin kayan jiki ɗaya. Misali, mai gudu bai kamata ya maye gurbin duk milage da plyometrics ba, saboda hakan har yanzu yana ɗaukar haraji kan haɗin jiki na ƙasa.
  3. Aikace-aikacen motsa jiki na tsawon lokaci a cikin mako guda dangane da matakin motsa jiki da burin ku. Yi amfani da tsarin motsa jiki na FLT: 3: kiyaye ranakun motsa jiki mai ƙarfi daban daga ranakun motsa jiki, ko sanya motsa jiki a ranakun ƙarancin ƙarfi. Misali: FLT: 4 Runner (da nufin rabin marathon): FLT: 7 Litinin sauki gudu; Talata horo na ƙarfi (ƙungiyoyin ɗagawa); Laraba gudu; Alhamis gudun iyo ko yin yawo a cikin ruwa; Jumma'a ko Asabar mai sauƙi; Jumma'a mai tsawo; Jumma'a mai tsawo; Yoga mai sauƙi.
  4. Mai hawa keke (hanya ko dutse): Talata zaman tseren keke; Laraba horo na ƙarfin jiki (squat, Romanian deadlift, janyewa); Juma'a yin yawo ko yin iyo don ƙarfin aerobic; Lahadi tafiya mai tsawo.
  5. Janar mai sha'awar motsa jiki: Litinin HIIT circuit (nauyin jiki); Talata daidaitaccen yanayin gudu; Laraba yoga; Alhamis horo mai matsakaici; Jumma'a hawa keke ko ragowar elliptical; Asabar yawo a waje ko wasanni na nishaɗi; Lahadi hutawa mai aiki (tafiya / shimfiɗawa).
  6. Yi amfani da motsa jiki don sarrafa gajiya da hana rauni, daidaita ƙarfin da tsawon lokacin da ake buƙata. Idan zaman wasanni na farko yana da wuya sosai, maye gurbin shi da ƙarancin motsa jiki na motsa jiki maimakon turawa. Kula da ƙarancin ciwo: idan gwiwoyinku suna ciwo bayan gudu amma kuna jin daɗi bayan yin iyo, wannan siginar don canza ƙara ƙara zuwa ga wurin wanka na ɗan lokaci.
  7. Mix in Rest and Recovery (FLT: 1) Haɗa kwanakin farfadowa masu aiki kamar yoga, shimfiɗa, ko tafiya mai sauƙi don inganta warkarwa. Ana iya ɗaukar aikin motsa jiki da motsa jiki a matsayin motsa jiki don ƙwayoyin taushi. Makonni na motsa jiki inda jimlar jimla da ƙarfin jiki ya ragu da 4060% kowane makonni 46ya kamata ya haɗa da ayyukan motsa jiki don kula da dacewa ta gaba ɗaya yayin da jiki ke murmurewa daga takamaiman damuwa ta wasanni.

Misalan Ayyukan Ƙarfafawa na Ƙarfafawa

A ƙasa akwai hanyoyi guda biyar masu tasiri na motsa jiki, kowannensu yana da fa'idodi na musamman ga bayanan 'yan wasa daban-daban.

  • Yin iyo yana ba da cikakken jiki, motsa jiki mai ƙarancin tasiri wanda ke haɓaka ƙarfin zuciya da ƙarfin tsoka. Ruwa yana motsawa yana cire kusan dukkanin ƙarfin matsawa daga kashin baya da ƙananan ƙwanƙwasa, yana mai da iyo manufa ga masu gudu tare da ɓarkewar damuwa ko ciwon gwiwa. Yin iyo yana haɓaka ƙarfin huhu da kuma kula da numfashi, wanda zai iya fassara zuwa ingantaccen amfani da iskar oxygen a ƙasa. Ga masu iyo, ƙara ruwa mai buɗewa ko gudu mai zurfi na iya zama giciye-jirgi.
  • Fitar da keke yana haɓaka ƙarfin kafafu da ƙarfin motsa jiki ba tare da damuwa ba na haɗin gwiwa. Fitar da keke na tsaye yana ba da damar sarrafa juriya da juyawa daidai, yana sauƙaƙa ƙaddamar da takamaiman tsarin makamashi (misali, hawa mai ƙarancin juyawa don jimiri na tsoka, juyawa mai ƙarancin juyawa don ƙwarewar aerobic).
  • Kyakkyawan motsa jiki yana gina kwanciyar hankali da ƙarfin tsoka, yana da mahimmanci ga rigakafin rauni da aiki. Ƙididdigar haɓaka kamar kwance, kwance, matattarar benci, da layuka suna gina tushe mai ƙarfi ga kowane wasanni. Bugu da ƙari, motsa jiki na gefe ɗaya (saurori, kwance ɗaya, kwance na Bulgarian) yana fallasawa da gyara rashin daidaito wanda zai iya haifar da rauni. A sake dubawa na 2018 a cikin Fasahar Wasanni ya kammala cewa ƙara zaman ƙarfi biyu a mako zuwa shirin jimiri yana haɓaka tattalin arziƙin gudu da 35% ba tare da ƙara yawan ƙwayar jiki ba.
  • Yoga da Pilates suna inganta sassauci, daidaito, da ƙarfin core, yana taimakawa farfadowa da hana rauni. Yoga yana mai da hankali kan zurfin shimfiɗa, numfashi mai sarrafawa, da riƙewa na isometric na iya inganta kewayon motsi da rage ƙarancin tsoka. Pilates yana mai da hankali kan zurfin daidaitaccen core (transversus abdominis, bene pelvic) da daidaitawa na kashin baya, wanda ke amfanar 'yan wasa waɗanda ke zaune na dogon lokaci (masu hawa keke) ko yin maimaita motsi na sama (masu iyo, masu jefawa).
  • Rowing yana ba da ƙarancin tasiri, jimlar jiki gaba ɗaya wanda ke haɓaka horo na jimiri da ƙarfin gwiwa. Rowing yana ɗaukar ƙafafu, core, da hannu a cikin tsari mai daidaitawa, yana mai da shi motsa jiki mai tasiri na aerobic da anaerobic. Yana da fa'ida musamman ga 'yan wasa waɗanda ke buƙatar haɓaka ƙarfin ƙarfin su a cikin matsayi na zaune (misali, masu hawa kekuna) ko waɗanda ke son janyewar sama mai ƙarfi ba tare da damuwa ba daga janyewa.

Kuskuren da Ya Kamata Mu Guje wa Sa'ad da Muke Yin Horarwa

Ko da yake suna da kyakkyawar niyya, sukan yi kuskure da ke rage ingancin yin horo ko kuma sa su yi rauni sosai.

  • FLT:0]] watsi da Musammanci Duk da yake iri-iri yana da mahimmanci, kada ku rasa daga idanunku ƙwarewar takamaiman ko tsokoki masu mahimmanci ga babban wasan ku. Mai iyo wanda ya ciyar da 80% na lokacin horo akan keken zai rasa jin ruwa da jimiri a kafada. Dokar 80/20 ita ce jagora mai kyau: 80% na lokacin horo ya kamata ya zama na musamman ga wasanni, sauran 20% ya kasance ga motsa jiki. Ga 'yan wasan motsa jiki, motsa jiki ba ya maye gurbin manyan ɗagawa amma ya kamata ya cika su da motsi na kayan haɗi da kuma motsawar zuciya.
  • Fiye da yawa ayyukan ba tare da isasshen hutawa ba na iya haifar da gajiya da rauni. Dole ne a kula da jimlar nauyin horo, ƙarfin hali, yawan aiki. Yi amfani da littafin horo ko app don saka idanu kan gajiya ta mutum (misali, a kan sikelin 110) kuma daidaita ƙarfin motsa jiki daidai. Idan ka lura da rikicewar bacci mai ɗorewa, tashin hankali, ko ƙarancin aiki, rage ƙarancin motsa jiki kafin yanke ƙarancin ƙarfin wasanni na farko.
  • Yin watsi da fasaha mai kyau (FLT: 0) Yin ƙoƙari na sababbin motsa jiki ba tare da tsari mai kyau ba na iya ƙara haɗarin rauni. Wannan yana da gaskiya musamman ga motsi kamar kettlebell swing, tsalle-tsalle na Olympics, ko kuma juyawa na yoga. Sanya aƙalla zaman koyon horo ɗaya ko biyu don hanyoyin da ba a saba da su ba, ko amfani da ingantattun albarkatun kan layi kamar ɗakunan karatu na motsa jiki daga Kwalejin Kula da Wasanni na Kasa (NASM) ko Majalisar Kula da Wasanni ta Amurka (ACE). Kada ku ba da fifiko ga ƙarfin jiki akan inji.
  • Rashin ci gaba (FLT: 0) Sannu a hankali ƙara ƙarfin da girma don kauce wa tsaunuka da raunin. Aiwatar da ƙa'idar ci gaba da yawan aiki a kan motsa jiki kamar yadda kuke yi a cikin wasan ku na farko. Misali, idan kun fara yin iyo, fara da zaman minti 20 a ƙananan ƙarfi, sannan ku haɓaka da 510% kowane mako. Bi diddigin ma'auni kamar bugun zuciya, ƙarfin da aka ɗauka, ko nesa don tabbatar da cewa kuna ƙalubalanci jiki yadda ya kamata. Ba tare da ci gaba ba, motsa jiki ya zama kawai junk girma wanda ke ƙara gajiya ba tare da haɓaka daidaitawa ba.

Ta hanyar haɗa motsa jiki a cikin tsarin motsa jiki, zaku iya jin daɗin ingantaccen aiki, ingantaccen lafiyar jiki, da tsawon rayuwar wasanni. Yana da kyakkyawar hanyar kasancewa mai aiki da juriya, yana ba ku damar bin burinku a nan gaba. Don ƙarin karatu, tuntuɓi Kwalejin Kwararru ta Amurka ta Kula da Wasanni (ACSM) don jagororin da suka danganci hujja game da nau'ikan motsa jiki, ko bincika National Strength and Conditioning Association (NSCA) don lokaci da albarkatun shirye-shirye. Takardar AFL 2019 daga National Library of Medicine (FLT:5)) kuma tana ba da cikakken bita game da motsa jiki a cikin masu jimiri.