Ƙarfin tsoka shine muhimmin al'amari na dacewa, yana tasiri komai daga ayyukan yau da kullun zuwa wasan motsa jiki. Ƙarfi shine ƙarfin tsoka ko rukuni na tsokoki don yin karfi da juriya. Haɓaka ƙarfin tsoka yana da mahimmanci don inganta lafiyar gaba ɗaya, haɓaka kwanciyar hankali, da hana raunin da ya faru. Ammamenene ainihin ƙarfin motsa jiki, kuma ta yaya kuke gwada ƙarfin tsoka? Bari mu nutse cikin waɗannan muhimman tambayoyi.
Ƙarfafa motsa jiki, wanda kuma aka sani da juriya ko motsa jiki na nauyi, ƙungiyoyi ne da aka tsara don gina ƙarfin tsoka ta hanyar ƙalubalanci tsokoki don yin aiki da karfi mai adawa. Wannan ƙarfin zai iya fitowa daga ma'aunin nauyi kyauta (kamar dumbbells da barbells), makada na juriya, nauyin jiki, ko kayan aiki na musamman kamar na'urorin kebul. Ayyukan ƙarfin gama gari sun haɗa da squats, deadlifts, matsi na benci, da turawa. Waɗannan ƙungiyoyin suna kai hari ga ƙungiyoyin tsoka da yawa, suna sa su tasiri don haɓaka ƙarfin gabaɗaya. Yawancin motsa jiki na ƙarfafawa ana yin su a cikin saiti da maimaitawa, tare da nauyi ko juriya suna ƙaruwa da yawa yayin da tsokoki ke daidaitawa da ƙarfi. Don masu farawa, farawa da motsa jiki na jiki ko ma'aunin nauyi da kuma mai da hankali kan tsari mai kyau shine mabuɗin kafin a hankali ƙara juriya.
Gwajin ƙarfin tsoka yana da mahimmanci don bin diddigin ci gaba da daidaita shirye-shiryen motsa jiki zuwa buƙatun mutum ɗaya. Amma ta yaya kuke gwada ƙarfin tsoka? Hanya ɗaya ta gama gari ita ce gwajin max-max (1RM), wanda ke auna matsakaicin adadin nauyin da mutum zai iya ɗaga don maimaitawa guda ɗaya na wani motsa jiki, kamar matsi na benci ko squat. Gwajin 1RM shine ma'auni kai tsaye na cikakken ƙarfi, yana ba da bayyananniyar alamar ƙarfin tsokar ku. Ga waɗancan waɗanda suka fi son ingantacciyar hanya mai ƙarfi, gwaje-gwajen ƙarfi na ƙasa, kamar gwaje-gwajen wakilai uku ko biyar, suna ba da fa'ida iri ɗaya ta hanyar ƙididdige 1RM bisa maimaita maimaitawa a ƙaramin nauyi.
Wata hanya don gwada ƙarfin tsoka shine ta hanyar motsa jiki na isometric kamar gwajin ƙarfin hannun hannu. Wannan gwajin ya ƙunshi matse dynamometer da ƙarfi sosai, samar da ma'auni mai sauƙi kuma mai isa ga ƙarfin riko gabaɗaya, wanda galibi ana danganta shi da ƙarfin jiki gabaɗaya. Gwaje-gwajen ƙarfin aiki, kamar turawa ko zama-up da aka yi a cikin ƙayyadadden lokaci, suna da amfani, musamman don tantance juriya tare da ƙarfi.
A taƙaice, motsa jiki na ƙarfi sun bambanta kuma suna da yawa, kama daga motsin jiki zuwa ɗagawa mai nauyi, duk an tsara su don haɓaka ƙarfin tsoka. Gwajin ƙarfin tsoka za a iya yi ta hanyoyi daban-daban, daga 1RM zuwa ƙididdigar aiki. Haɗa motsa jiki akai-akai a cikin motsa jiki na yau da kullun da gwada ƙarfin tsokar ku lokaci-lokaci sune mahimman matakai don cimma daidaito, jiki mai ƙarfi wanda ke tallafawa ayyukan yau da kullun da ayyukan motsa jiki.
Lokacin aikawa: Oktoba-28-2024