Iri-iri da ƙirƙira a cikin ayyukan horo suna da mahimmanci don kasancewa da himma. Koyaushe yin motsa jiki iri ɗaya, na adadin lokaci ɗaya kuma tare da maimaita iri ɗaya, na iya zama mai ɗaci. Don ba shi ƙarin ƙarfi da inganci, Muna koya muku ayyukan AMRAP guda uku tare da motsa jiki don aiki duka jiki.
Masoyan CrossFit za su kasance da masaniya da wannan kalma, kuma suna iya yin aiki da shi a cikin WOD. Amma idan kun kasance sababbi ko ba ku san komai ba, AMRAP ya kunshi baqaqen Kamar Yan Majalissar Da yawa Kamar Yadda Zai yiwu (yawan maimaitawa gwargwadon yiwuwa). Waɗannan abubuwan na yau da kullun suna da ƙayyadaddun lokaci, kuma dole ne ku yi iyawa da yawa a kusa da kewaye. Babu hutawa tsakanin ɗaya da ɗayan, don haka za ku fahimci yadda ya zama mai tsanani.
Idan baku da lokacin horo, wannan shine nau'in motsa jiki da kuke nema. A cikin minti 40 kacal za ku gama, kuma tare da jin cim ma. A cikin ayyukan yau da kullun, zaku sami lokacin hutawa tsakanin kowannensu, don haka ba za ku iya yin shirka fiye da larura ba. Ina ba da shawarar ku yi amfani da su aikace-aikace Bari zamani yayi muku alama.
3 Ayyukan AMRAP a cikin mintuna 40
Minti 8:
- 10 layuka na inji
- 8 burku
Minti 4 na hutawa
Minti 8:
- 16 ball ball (6kg)
- 12 zaune sama
- 8 kettlebell swing (12kg)
Minti 4 na hutawa
Minti 16:
- 4 kafada danna (10kg)
- 8 sumo deadlift high ja (18kg)
- 12 magani ball slams (6kg)
A ƙasa, za mu samar da ƙarin cikakken bayanin ayyukan AMRAP da fa'idodin su.
Menene ayyukan AMRAP?
Kalmar AMRAP wata hanya ce ta horo wacce aka ƙera don haɓaka tasirin kowane zaman motsa jiki. Ya ƙunshi yin maimaitawa ko zagaye da yawa a cikin ƙayyadadden lokaci, yana barazana ga duka biyun ku. juriya kamar ku da karfi. Wannan tsarin yana ba da damar duka masu farawa da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun horo.
Me yasa zabar AMRAP?
Ayyukan AMRAP suna ba da fa'idodi da yawa, gami da:
- Babban hasara mai yawa: Saboda motsa jiki ne mai ƙarfi, ana ba da shawarar AMRAP don niyya mai kitse na jiki, kamar yadda jiki ke buƙatar kuzari daga ajiyar mai don yin atisayen.
- Yana ƙara ƙarfin zuciya da tsoka: Irin wannan horon yana ba ku damar yin aiki akan haɓaka juriya lokaci guda, wanda shine fa'ida idan aka kwatanta da ƙarin motsa jiki.
- Ƙananan lokaci don sakamako mai kyau: Ga waɗanda ke da salon rayuwa, AMRAPs sun dace don samun ingantacciyar sakamako a cikin gajeren zama.
- Ci gaban da ake aunawa: Saboda yanayin maimaitawar AMRAP, 'yan wasa za su iya bin diddigin ci gaban su mako-mako kuma su daidaita don samun ci gaba.
- Haɓaka ƙarfin tunani: Fuskantar AMRAP ya ƙunshi ƙalubalen tunani wanda ke ƙarfafa sadaukarwa da kuzari don cimma sabbin manufofi.
Yadda ake tsara AMRAP:
Don tsara ingantaccen AMRAP, yi la'akari da waɗannan abubuwan:
- Zaɓi darasi: Zaɓi nau'in da ke aiki daban-daban ƙungiyoyin tsoka kuma yana ba da ƙalubale don matakin dacewa.
- Saita lokacin: Ƙayyade lokacin da za ku yi AMRAP. Gabaɗaya, ana ba da shawarar mintuna 8 zuwa 20 dangane da sarƙaƙƙiyar darussan.
- Ƙirƙirar yanayi mai dacewa: Nemo wuri inda za ku iya yin atisayen a cikin aminci da kwanciyar hankali, da guje wa ɓarna.
- Yi rikodin sakamakonku: Kula da adadin maimaitawar da kuke yi don ku iya bin diddigin ci gaban ku akan lokaci.
Misali na yau da kullun na AMRAP mai cikakken jiki:
Ga misalin da zaku iya bi.
- Darasi 1: 10 Burpes
- Darasi 2: 10 Turawa
- Darasi 3: 15 Squats
- Darasi 4: 10 Tsalle Jacks
Takamaiman fa'idodin AMRAPs a horon ƙarfi
Yin AMRAP mai ƙarfi mai ƙarfi na iya yin tasiri mai mahimmanci akan aikin ku na jiki. Wannan ya faru ne saboda yanayin haɗin gwiwar ƙungiyoyi, wanda ke ba da damar kunna ƙungiyoyin tsoka da yawa a lokaci ɗaya. Amfanin sun haɗa da:
- Ingantattun ayyukan wasanni: Za ku ƙara ƙarfin ku gaba ɗaya da ikon yin ayyukan yau da kullun.
- Ƙara yawan ƙwayar tsoka: Maimaituwa da tashin hankali a kan tsokoki zasu haifar da ci gaban tsoka.
- Inganta metabolism: Za ku ƙara yawan adadin kuzarin ku na hutawa, wanda zai taimaka muku ƙone ƙarin adadin kuzari a cikin yini.
Shirye-shiryen AMRAP ta matakai:
Dangane da gogewar ku da matakin dacewa, zaku iya tsara AMRAP ɗin ku daban. Misali:
- Masu farawa: Don masu farawa, ana ba da shawarar yin AMRAP na mintuna 5 zuwa 10 tare da motsa jiki ta amfani da nauyin jiki kawai.
- Matsakaici: Waɗanda ke da gogewa za su iya zaɓar AMRAP na mintuna 15 zuwa 20, wanda ya haɗa nauyin nauyi da kuma tsananin motsa jiki.
- Na ci gaba: Kwararrun 'yan wasa za su iya yin AMRAPs na tsawon mintuna 20 zuwa 30, suna daidaita nauyi da rikitarwa na atisayen don haɓaka ƙalubalen.
Shiri da farfadowa
Shiri da murmurewa abubuwa ne masu mahimmanci don haɓaka sakamakon AMRAP ɗin ku. Don haka, yana da kyau:
- Dumi yadda ya kamata: Ku ciyar aƙalla mintuna 10 dumama kafin fara AMRAP ɗin ku don hana rauni.
- Hydrate: Kasance cikin ruwa sosai yayin aikin motsa jiki ta hanyar shan ruwa kaɗan tsakanin motsa jiki.
- Miqewa bayan motsa jiki: Mikewa bayan kammala aikin yau da kullun don ƙarfafa mafi kyawun farfadowar tsoka.
Ayyukan AMRAP suna da kyau ga waɗanda ke neman haɓaka lokacin horo yayin da suke samun sakamako na bayyane cikin ƙarfi, jimiri, da haɗin jiki. Wannan hanya mai sassauƙa ta dace da matakan daban-daban da maƙasudi, yana mai da shi babban zaɓi ga kowane mai sha'awar motsa jiki. Ta bin tsarin AMRAP na yau da kullun, ba wai kawai za ku inganta lafiyar jikin ku ba, amma kuma za ku ƙarfafa ƙarfin tunanin ku, wani muhimmin al'amari na tafiya don ingantawa.
Misalai na AMRAPs za ku iya gwadawa
Anan akwai ƙarin AMRAPs waɗanda zaku iya haɗawa cikin ayyukanku na yau da kullun. Ka tuna cewa zaka iya daidaita adadin maimaitawa gwargwadon matakin dacewarka:
- 15 Jump squats, 10 burpees, 5 ja-ups.
- 20 madaidaicin lunges, turawa 15, jacks masu tsalle 10.
- 10 dumbbell thrusters, 10 kettlebell swings.
Haɗe da AMRAPs a cikin shirin motsa jiki na iya ba da sabon salo mai inganci wanda ba wai kawai yana ƙalubalantar jikin ku ba amma yana haɓaka kwarin gwiwa da himma ga burin ku na dacewa.
