Table of Contents

Bukatar wasan kwaikwayon kai tsaye ya wuce ƙwaƙwalwar layi, masanin kalmomin kiɗa, ko daidaiton wasan kwaikwayo. Jikinka shine babban kayan aiki wanda ake bayyana fasaha ta hanyarsa, kuma yanayinsa yana tasiri kai tsaye kan inganci, tasiri, da tsawon rayuwar aikinka. Duk da haka yawancin masu yin wasan kwaikwayon suna ɗaukar motsa jiki a matsayin tunani na baya, suna ba da fifiko ga motsa jiki ko toshe zaman yayin watsi da abin hawa wanda ke ɗaukar duk wannan aikin. Bincike ya nuna koyaushe cewa jikin da ke cikin tsari mai kyau yana inganta jimiri, yana rage haɗarin rauni, yana kara mayar da hankali kan hankali, da zurfafa kasancewar mataki. Ko kai jagora ne mai kaifin baki mai ɗaukar kaya na awanni biyu, mai rawa mai rikitarwa, ko kuma mai kunnawa wanda ke yin jagora a cikin ɗakunan wasa mai zafi, motsa jiki ba zaɓi bane.

Bukatar Kayan Gida na Yin Waƙar Rayuwa

Aikin rayuwa yana sanya damuwa mai ban mamaki a jiki. Saurin zuciya na iya tashi zuwa 7080% na matsakaicin lokacin da ake yin tsauraran yanayi ko kuma saitin kiɗa mai tsawo daidai da motsa jiki na zuciya da jijiya. Masu raira waƙa suna buƙatar sarrafawa, ci gaba da numfashi wanda ya dogara da ƙarfin diaphragmatic da ƙarfin huhu. Masu rawa suna buƙatar ƙarfin fashewa, sassauƙa, da daidaitaccen ƙwayar jijiya. Ko da masu kida waɗanda suka bayyana a tsaye suna jimre da nauyin tsokoki a wuyansa, kafadu, baya, da gaban hannu wanda zai iya haifar da raunin rashin ƙarfi idan ba a magance shi ba. Wani binciken da aka buga a cikin FLT:0 [Journal of Occupational Health FLT:1] ya gano cewa masu kida masu sana'a sun ba da rahoton karuwar cutar ta tsokoki ta hanyar wasa ta hanyar 3947% a rayuwa.

Tsarin Ikon da ke Aiki

Fahimtar yadda jikinka ke motsa jiki yana taimaka maka ka horar da kai yadda ya kamata. Gajerun fashewar motsa jiki mai ƙarfi kamar saurin rawa mai sauri ko tsalle mai ban mamaki suna jan hankali ne akan tsarin phosphocreatine da glycolytic, wanda ke gajiyar da sauri. Ƙoƙarce-ƙoƙarce masu ɗorewa kamar dogon ballad ko doguwar scene kawai akan metabolism na oxidative. Tsarin motsa jiki mai daidaitacce wanda ya haɗa da horo na tsayi mai ƙarfi (HIIT) da kuma daidaitaccen yanayin cardio yana tabbatar da cewa dukkanin tsarin makamashi guda uku sun dace da yawan buƙatun da wasan kwaikwayo zai iya jefa muku.

Muhimman Abubuwan da Za Su Sa Masu Sakamako Su Yi Fitness

Gaba ɗaya fitness ne mai yawa m manufa ga masu yin wasan kwaikwayo. Wadannan aka gyara musamman musamman musamman don saduwa da musamman kalubale na live mataki aiki.

Ƙarfin Zuciya

Zuciyarka da huhu dole ne su isar da oxygen ga tsokoki masu aiki yadda ya kamata. Rashin lafiyar zuciya da jijiyoyin jiki yana haifar da gajiya na farko, numfashi mai rawar jiki, da rage yawan taro a yayin aikin ƙarshe. Gudun, keke, iyo, ko yin yawo a matsakaiciyar ƙarfi na minti 3045 sau uku zuwa huɗu a mako yana gina tushen aerobic da ake buƙata don ci gaba da makamashi ta hanyar atisaye da wasan kwaikwayo. Horar da lokacisake yin tsawo da ƙananan ƙarfisake kwaikwayon yanayin yanayin wasan kwaikwayon inda aka haɗa ɓarkewar ƙoƙari da lokacin da ya fi nutsuwa.

Ƙarfin Muscle da Ƙarfi

Horar da ƙarfi ba game da girma ba ne; game da gina juriya ne. Masu yin wasan suna buƙatar isasshen jimiri na tsoka don riƙe matsayi, tallafawa kayan ado masu nauyi, haɓaka abokan aiki, da aiwatar da motsi akai-akai ba tare da lalacewa ba. Ayyukan haɗuwa kamar kwance, ɗagawa, layuka, da matsi da aka yi tare da nauyi mai matsakaici da maimaitawa mafi girma (1220 maimaitawa) suna haɓaka ƙarfin aiki wanda ke kai tsaye zuwa wasan kwaikwayon. Glutes da hamstrings masu ƙarfi suna rage ƙarancin baya, yayin da ƙarfin baya na sama yana hana kafadu masu zagaye waɗanda galibi suna zuwa daga dogon sa'o'i na atisaye da horo.

Tsayayyar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin

A coreciki har da ciki, obliques, ƙananan baya, da kuma pelvic bene shine cibiyar iko don goyon bayan numfashi, daidaitaccen ma'auni, da kariya ta kashin baya. Ga mawaƙa, ƙwayar mai ƙarfi tana ba da damar diaphragm ya sauka gaba ɗaya, yana ba da damar zurfafa zurfin numfashi. Ga 'yan wasan kwaikwayo, yana ba da damar ƙasa, motsi na kwayoyin halitta wanda ke karantawa kamar na ainihi ga masu sauraro. Allunan, kwari masu mutuwa, motsa jiki na tsuntsu-kare, da kuma matattarar pallof sune kyawawan zaɓuɓɓuka. Guji ƙarancin ƙarancin, wanda zai iya tsaurara ƙarancin kugu da kuma ƙara ɓarnawar yanayin.

Hanyoyin da Za a Iya Yin Tafiya

Tawali'u shine ikon tsoka don tsawaitawa; motsi shine ikon haɗin gwiwa don motsawa ta hanyar cikakken zangon motsi. Dukansu suna da mahimmanci ga masu rawa kuma suna da matukar amfani ga duk masu yin wasan kwaikwayo. Manyan sassaƙarƙarin kugu, hamstrings, da tsokoki na kirji suna da yawa a cikin masu yin wasan kwaikwayo waɗanda ke zaune na dogon lokaci tsakanin atisaye. Tsarin motsi na yau da kullun na mintuna 1015da ke mai da hankali kan kugu, kashin baya, da kafaduna iya hana tsauri da inganta magana. Yoga da Pilates suna da tasiri musamman saboda suna haɗa sassauci tare da ƙarfi da kula da numfashi.

Daidaitawa da Kuma Aiki

Wadannan sassan galibi ana watsi da su har sai da wani kuskure a kan wani mataki da aka yi ya haifar da faduwa. Horar da kai da ke kalubalanci fahimtar jikinka game da matsayinsa a sararin samaniya yana inganta daidaito da lokacin amsawa. Tsayayyen kafa ɗaya, aikin ball na kwanciyar hankali, da motsi masu motsi kamar lunges tare da juyawa duk suna gina hankali na sararin samaniya wanda ke kiyaye mai yin wasan lafiya da ladabi a kan mataki.

Haɗa dacewa da sauraro da shirye-shiryen yin aiki

Ka yi amfani da wannan zarafin wajen yin aiki da kyau a yau da kullum.

"Jikin jiki shine zane-zane wanda mai yin zane-zane ke zanawa. Idan zane-zane ya raunana ko ya karye, hoton ba zai iya tsayawa ba. " Michele Sims, masanin ilimin kiɗa

Yadda Za Ka Kasance da Al'ada da Za Ta Ci Gaba

Aiki mai kyau ya fi ƙarfin aiki. Ka yi ƙoƙari don yin aiki na minti 2045 aƙalla kwanaki biyar a mako, amma ka ba da izinin kwana ɗaya zuwa biyu na hutawa don murmurewa. Shafin mai sauƙi zai iya zama: Litinincardio da motsi; Talataƙarfi (ƙananan jiki da ƙashin jiki); Larabamafiyar ƙarfi (yoga ko tafiya); Alhamisƙarfi (ƙananan jiki da ƙashin jiki); Jumma'atabbatarwa da sassauƙa; Asabarcikakken jiki ko hutawa; Lahadiruwan hutawa ko shimfiɗa. Saita bisa ga jadawalin aikinkaKada ka taɓa ƙarancin kanka a ranar da ta gabata kafin wasan kwaikwayo.

Ka Yi Warm Kafin Kowane Jaraba da Kuma Aikin

A motsa jiki na motsa jiki yana kara yawan jini, yana shirya hanyoyin jijiyoyin jiki, kuma yana rage haɗarin rauni. Ku ciyar da minti 510 a kan kardio mai sauƙi (tsalle igiya, manyan gwiwoyi, da'irar hannu) sannan kuma motsa jiki na musamman (ƙafawa don masu rawa, juyawa a kafada don masu wasan waya, motsa jiki na numfashi na diaphragmatic ga mawaƙa).

Ka Yi Hanyar Kula da Hatsinka

Hatsin numfashi na diaphragmatic ba kawai ga mawaƙa ba ne. Kowane mai yin wasan kwaikwayo yana amfana daga musayar iskar oxygen mai inganci. Yi aiki a kan baya tare da hannu ɗaya a kirjinka da ɗaya a cikin ciki. Haɗa iska har tsawon jimla huɗu, barin ciki ya tashi yayin da kirjin ya tsaya; numfashi har tsawon jimla shida. Sannu a hankali ƙara yawan rabo. Wannan yana rage bugun zuciya na hutawa, yana kwantar da jijiyoyi, kuma yana gina ƙarfin numfashi na numfashi da ake buƙata don dogon, motsi mai ƙarfi ko motsi.

Misalai na Ayyukan da Aka Yi wa Masu Yin Aikin Wasanni

Waɗannan darussan suna nufin yin wasan kwaikwayon a raye, ko kuma ka haɗa su a cikin aikinka na motsa jiki.

  • FLT:0]] Jump Rope: 3 sets na 90 seconds tare da 30 seconds na hutawa. Yana gina ƙarfin zuciya, saurin ƙafa, da daidaitawa. Mai kyau a matsayin dumi ko mai gamawa.
  • FLT:0]]Plank tare da Taps na Shoulder: Ka riƙe babban allon, maye gurbin taɓawa kowane kafada da hannun da ya dace. 3 sets na 3060 seconds. Yana ƙarfafa core, kafadu, da stabilizers.
  • Cat-Cow stretch: A hannaye da gwiwoyi, canza tsakanin lankwasawa da kashin baya (kawai) da zagaye shi (cat). 10 jinkirin maimaitawa. Yana motsa dukkan kashin baya kuma yana daidaita numfashi da motsi.
  • Gidan Mala'iku: Tsaya tare da baya a kan bango, hannayensu sun lankwasa digiri 90. Sanya hannayensu a hankali a saman da baya, yana ci gaba da tuntuɓar bango. 3 sets na 10. Yana inganta motsi na kafada da tsawo na thoracic, yana hana matsayi na gaba.
  • FLT:0: Single-Leg Romanian Deadlift: FLT: 1 riƙe da ƙarancin dumbbell ko babu nauyi. Haɗa a cikin kugu yayin da kake ɗaga kafa ɗaya a bayan ka, yana riƙe da baya a kwance. 3 sets na 8 a kowane gefe. Yana gina ƙarfin hamstring da daidaito.
  • Hatsarin numfashi tare da juriya: Ku kwanta a baya, ku sanya littafi mai haske a cikin ciki. Ku numfasa cikin zurfi don ɗaga littafin, ku numfasa a hankali don saukar da shi. 10 jinkirin sake zagayowar. Yana ƙarfafa diaphragm kuma yana motsa numfashi.

Hadin Kan Zuciya da Jiki da Kuma Kasancewar Wasanni

Fitness yana yin fiye da gina tsoka da jimiriya tasiri kai tsaye yadda kake gabatar da kanka a kan mataki. Jikin da ya dace yana motsawa da inganci da daidaituwa, yana ba da siginar amincewa ga masu sauraro kafin ka faɗi kalma ɗaya ko kunna wata sanarwa guda. motsa jiki yana sakin endorphins waɗanda ke rage damuwa kafin wasan kwaikwayon. Wani binciken daga Jaridar Flinik na Psychology ya gano cewa motsa jiki na yau da kullun na aerobic ya rage alamun damuwa da damuwa, yanayin da ke addabar yawancin masu yin wasan kwaikwayon. Lokacin da jikinka ya kasance mai ƙarfi da kwanciyar hankali, hankalinka yana da 'yanci don mai da hankali kan fassara, motsin rai, da kuma saurin kai.

Halin da Za a Nuna Nuna Ƙaunar Kai

Propiocception hankali na jikinka a sararin samaniya an inganta ta hanyar horo na jiki. mafi kyawun proprioception, mafi ƙarancin motsin ku kuma mai sarrafawa. Mai rawa wanda ke horar da parkour ko yoga zai iya aiwatar da canjin nauyi mafi kyau. Mai wasan kwaikwayo wanda ke horar da ƙarfi zai iya sa jiki na hali ya zama ƙasa da niyya. Wannan tasirin motsa jiki yana sa kayan aikinka su kasance masu sassauƙa da amsawa.

Gina Tsarin Kasancewa da Kyau a matsayin Mai Sarrafa Ayyuka

Masu yin wasan kwaikwayon suna rayuwa marar tsari: dare ya yi da daddare, suna yin wa'azi, suna yin atisaye da ba a daidaita su ba, kuma suna fuskantar matsanancin damuwa.

Ka Yi Amfani da Ƙananan Ayyuka

Idan kana da minti 10 kawai tsakanin zaman, ka yi motsa jiki biyar na minti 45 tare da hutawa na dakika 15. Ka maimaita sau ɗaya. Wannan ya isa ya kiyaye dacewa kuma ya haifar da amfanin maye. Misalai: tsalle-tsalle, turawa, riƙe da rami, layuka na ƙungiya, da karnuka-tsuntsaye.

Ka Saka Farko a Yin Barci da Kuma Warkewa

Ƙarin motsa jiki yana faruwa a lokacin hutawa, ba a lokacin motsa jiki ba. Rashin barci yana lalata gyaran tsoka, daidaitawar hormones, da aikin fahimiduk suna da mahimmanci ga aiki. Ka yi ƙoƙari don 79 hours a kowace dare. Yi amfani da kwanakin dawowa masu aiki (tafiya mai sauƙi, yin kumfa, shimfiɗa mai laushi) don kula da sake zagayowar jini da rage ciwo ba tare da sanya jiki ba.

Abincin Abincin da ke da Kyau ne, Ba Ya Dace Ba

Abincin ku na kai tsaye yana shafar matakan kuzari, mayar da hankali, da kumburi. Mai da hankali kan cikakkun abinci: furotin mai ƙanshi, carbohydrates masu rikitarwa, kitse masu lafiya, da yalwar kayan lambu. Ruwa yana da mahimmancirashin ruwa na kashi 2% na nauyin jiki na iya rage ƙarfi da taro. Guji cin abinci mai nauyi a cikin awanni biyu na wasan kwaikwayo; maimakon haka, cin abinci mai sauƙi mai narkewa kamar banana tare da man almond ko ƙaramin smoothie. Don yin aiki mai tsawo, la'akari da maye gurbin electrolyte don hana cramps.

Abubuwan da Za Su Shafi Musamman a Yanayin Yin Ayyuka dabam dabam

Duk da yake ka'idodin dacewa na yau da kullum suna amfani da duk masu yin wasan kwaikwayo, takamaiman horo suna da bukatun musamman.

Masu Waƙoƙi da Masu Waƙoƙi

Kula da numfashi yana da mahimmanci. Ka mai da hankali kan kwanciyar hankali na asali, matsayi, da kuma horo na tsokoki na numfashi. Ka guji aiki mai nauyi na sama wanda zai iya tsaurara kirji da wuyansa. Haɗa yoga da ke buɗe kogon ƙirjin, kamar shimfiɗa gefe da goyon baya baya. Ayyukan gyaran baya na Pilates suna da kyau sosai don haɓaka zurfin ciki wanda ke tallafawa numfashi.

Masu rawa

Masu rawa suna buƙatar sassauci mai yawa, ƙarfin fashewa, da daidaitaccen motsi. Haɗa plyometrics (fuskoki na akwatin, tsalle-tsalle) don ƙarfi, da motsa jiki masu ɗaukar nauyi (squats, lunges) don ƙarancin kasusuwa da hana rauni. Kula da kullun, ƙafafu, da ƙulla.

'Yan wasan kwaikwayo (Gidan wasan kwaikwayo da allo)

Masu wasan kwaikwayo suna buƙatar yin jiki daban-daban daga nasuko a cikin kayan ado na zamani, gudu da gwagwarmaya, ko kula da matsayin hali na tsawon awanni. Versatility shine mabuɗin. Babban tushe na ƙarfi, motsi, da jimiri na zuciya da jijiya yana ba ka damar daidaitawa da sauri ga kowane matsayi. Ƙara motsa jiki waɗanda ke ƙalubalanci daidaito da sanin sararin samaniya, kamar kettlebell aiki, motsa jiki na abokin tarayya, da motsa jiki mai aiki.

Masu kida (Ba na iska ba)

Masu guitar, pianists, cellists, da drummers sau da yawa suna fama da rauni a hannun, wrists, kafadu, da wuyansa. Horar da ƙarfi ga saman baya, scapular stabilizers, da forearms ne da muhimmanci. Tsawa da kirji da flexor tsokoki bayan kowane zaman. Drummers, musamman, bukatar iko kafafu da karfi core don ci gaba da wani nauyi bugun jini ga dogon lokaci; keke da deadlifting iya taimaka.

Yin Nasara a Kan Matsaloli da Suka Sa Mu Yi Jiki

Lokaci, makamashi, da kuma samun dama su ne matsaloli mafi yawa.

  • Babu lokaci: FLT:1 Ka haɗa motsi da sauran ayyuka. Yi tafiya ko keke zuwa atisaye. Yi motsa jiki yayin kallon rikodin wasan kwaikwayon ka. Yi amfani da sandunan juriya a cikin ɗakin tufafinka.
  • A cikin kwanakin hutu na gaskiya, kada ku yi komai sai dai bambanta gajiya daga laziness.
  • Babu dakin motsa jiki: Ayyukan motsa jiki, ƙungiyoyin juriya, da igiyar tsalle sun isa don motsa jiki na jiki. Yi amfani da wuraren shakatawa, dakunan otal, ko yankin bayan fage. Kirkirar wani ɓangare ne na kayan aikin mai yin wasan kwaikwayo; yi amfani da shi don dacewa.

Ƙarshe: Ka Sa Kasancewa da Kyau Ya Zama Wani Abu a Rayuwarka

Kyakkyawan motsa jiki ba abin jan hankali bane daga sana'a. Yana da mahimmin ɓangare na ƙwarewar fasaha mai ɗorewa. Ta hanyar haɓaka ƙarfin zuciya, ƙarfin tsoka, kwanciyar hankali na asali, sassauƙa, da daidaito, kuna ba da jikinku don biyan buƙatun kowane mataki tare da amincewa, ƙarfi, da tsawon rai. Mafi kyawun masu yin wasan kwaikwayo daga Beyoncé zuwa Benedict Cumberbatch suna ɗaukar jikinsu azaman kayan aiki masu kyau. Yi amfani da wannan tunanin. Gina al'ada wanda ke girmama jadawalin wasan kwaikwayon ku, girmama iyakokin jikin ku, da ƙalubalan ku don girma.

Don ƙarin karatu game da lafiyar masu yin wasan kwaikwayo, ziyarci shirin lafiyar masu yin wasan kwaikwayo na Harvard Medical School da kuma Kwalejin Likita ta Amurka. Don shaidar motsa jiki da damuwa, duba wannan bita a cikin Journal of Clinical Psychology.