Ƙarfin tsoka shine ikon jiki don kammala motsi ta hanyar cin nasara da yaki da juriya ta hanyar ƙwayar tsoka.Shi ne nau'in da tsokoki ke aiwatar da ayyukansu na physiological.Tsokoki suna yin aiki a duniyar waje musamman ta ƙarfin tsoka.Rage karfin tsoka yana daya daga cikin alamomin asibiti da aka fi sani, kuma sau da yawa yana haifar da cikas ga ayyuka daban-daban na rayuwar yau da kullun ga jikin dan adam, kamar zama, tsaye, da cikas.Horarwar ƙarfin tsoka shine babbar hanyar haɓaka ƙarfin tsoka.Mutanen da ke da ƙarancin ƙarfin tsoka sukan dawo zuwa ƙarfin tsoka na yau da kullun ta hanyar horar da ƙarfin tsoka.Mutanen da ke da ƙarfin tsoka na yau da kullun na iya cimma burin ramuwa da haɓaka ƙarfin motsa jiki ta hanyar horar da ƙarfin tsoka.Akwai takamaiman dabaru da hanyoyin horo na ƙarfin tsoka, kamar horarwar motsa jiki na watsa jijiya, horon taimako da horon juriya.Matsakaicin ƙarfin da tsoka za ta iya samarwa a lokacin ƙanƙara kuma ana kiransa cikakken ƙarfin tsoka.
Na asaliHanyas na Horon Ƙarfin tsoka:
1) Nyi aikiTfansaIbugun jiniTruwan sama
Iyakar aikace-aikacen:marasa lafiya tare da ƙarfin ƙarfin tsoka 0-1.Yawanci ana amfani da shi don ciwon tsoka da rauni na tsakiya da na gefe.
Hanyar horo:shiryar da majiyyaci don yin yunƙuri na zahiri, kuma su yi iya ƙoƙarinsu don haifar da raguwar gurɓatattun tsokoki ta hanyar yarda.
2) Taimakaed Truwan sama
Iyakar aikace-aikacen:Marasa lafiya tare da ƙarfin tsoka na 1 zuwa 3 ya kamata su kula da canza hanyar taimako da adadin tare da ci gaban farfadowa na ƙarfin tsoka a lokacin horo.Ana amfani da shi sau da yawa ga marasa lafiya waɗanda ƙarfin tsoka ya dawo zuwa wani ɗan lokaci bayan raunin jijiya na tsakiya da na gefe da kuma marasa lafiya waɗanda ke buƙatar horo na aiki a farkon lokacin bayan aiki bayan aikin karaya.
3) Horon dakatarwa
Iyakar aikace-aikacen:marasa lafiya tare da ƙarfin tsoka 1-3.Hanyar horarwa ta yi amfani da na'urori masu sauki kamar igiya, ƙugiya, jakunkuna, da dai sauransu don dakatar da gaɓoɓin da za a horar da su don rage nauyin gabobin, sa'an nan kuma yin horo a kan jirgin sama a kwance.A lokacin horo, ana iya amfani da matsayi daban-daban da jakunkuna da ƙugiya a wurare daban-daban don tsara hanyoyin horo iri-iri.Misali, lokacin horar da ƙarfin tsokar quadriceps, mai haƙuri yana kwance a gefe tare da sashin da ya shafa a saman.An sanya ƙugiya a kan madaidaiciyar madaidaiciyar haɗin gwiwa na gwiwa, ana amfani da majajjawa don gyara haɗin gwiwa, kuma an dakatar da maraƙi tare da igiya, ƙyale mai haƙuri ya kammala cikakken yanayin jujjuyawar ƙwanƙwasa da haɓaka motsa jiki na gwiwa gwiwa.Ya kamata motsi ya kasance a hankali kuma ya isa, don guje wa ƙananan gaɓoɓin ta amfani da rashin aiki don yin motsin pendulum.A lokacin horarwa, mai ilimin hanyoyin kwantar da hankali ya kamata ya kula da gyaran cinya don hana juyawa, wanda zai lalata tasirin horo.Bugu da ƙari, tare da haɓaka ƙarfin tsoka, masu ilimin hanyoyin kwantar da hankali ya kamata su daidaita matsayi na ƙugiya, canza yanayin motsin motsi, kuma amfani da yatsunsu don ƙara ƙarfin juriya ko amfani da guduma mai nauyi azaman juriya don ƙara wahalar horo.
4) Mai aikiTruwan sama
Iyakar aikace-aikace: Marasa lafiya tare da ƙarfin tsoka sama da digiri 3. Daidaita saurin horo, mita da tazara bisa ga takamaiman halin da ake ciki na mai haƙuri.
5)JuriyaTruwan sama
Ya dace da marasa lafiya waɗanda ƙarfin tsoka ya kai matakin 4/5
6) IsometricTruwan sama
Iyakar aikace-aikace:Dangane da matakin dawo da ƙarfin tsoka, marasa lafiya da ƙarfin tsoka na 2 zuwa 5 na iya yin horon motsa jiki na isometric.Ana amfani da shi sau da yawa a farkon mataki bayan gyaran ciki na raguwa, a farkon matakin maye gurbin haɗin gwiwa, da kuma bayan gyaran waje na raguwa a cikin simintin gyare-gyare.
7) IsotonicTruwan sama
Iyakar aikace-aikacen:Dangane da matakin dawo da ƙarfin tsoka, marasa lafiya da ƙarfin tsoka na 3 zuwa 5 na iya yin horon motsa jiki na isotonic.
8) Taƙaice MaximumLoadHorowa
Iyalin aikace-aikacen daidai yake da horon isotonic.Dangane da matakin ƙarfin ƙarfin tsoka, marasa lafiya da ƙarfin tsoka na 3 zuwa 5 na iya yin shi.
9) IsokineticTruwan sama
Za'a iya zaɓar nau'ikan horo daban-daban bisa ga matakin ƙarfin ƙarfin tsoka.Don ƙarfin tsoka da ke ƙasa da matakin 3, zaku iya fara yin motsa jiki na taimakon ƙarfi a cikin ci gaba da motsin motsi (CPM) don horon tsoka na farko.Don ƙarfin tsoka da ke sama da matakin 3 horarwar ƙarfin juzu'i da horo na eccentric ana iya amfani da su.
Horon Isokinetic tare daYeecon A8
Ka'idodin Horon Ƙarfin Ƙarfin tsoka:
① Ƙa'idar ɗaukar nauyi: A lokacin motsa jiki da yawa, juriya na tsoka ya fi girma fiye da nauyin da aka dace da shi a lokuta na yau da kullum, wanda ya zama nauyi.Yin nauyi zai iya ƙarfafa tsokoki sosai kuma ya haifar da wasu gyare-gyare na ilimin lissafi, wanda zai iya ƙara ƙarfin tsoka.
②Ka'idar haɓaka juriya: horarwa da yawa yana ƙara ƙarfin tsoka, ta yadda nauyin asali ya zama nauyin da aka daidaita, maimakon nauyin nauyi.Sai kawai ta hanyar ƙara nauyi a hankali, don haka nauyin ya sake yin nauyi, zai iya ci gaba da haɓaka tasirin horo.
③Daga babba zuwa karami: A cikin tsarin horar da juriya mai nauyi, ana aiwatar da darussan da suka shafi manyan kungiyoyin tsoka da farko, sannan ana gudanar da ayyukan da suka shafi kananan kungiyoyin tsoka.
④ Ka'idar ƙwarewa: ƙwarewa na ɓangaren jiki don ƙarfafa ƙarfin horo da ƙwarewa na motsa jiki.
Kara karantawa:
Horon Ƙarfin tsokar Ƙarfin tsoka Bayan bugun jini
Gwajin Ƙarfin Ƙarfin Isokinetic da Haɗin Haɗi da yawa & Tsarin horo A8-3
Aikace-aikacen Horarwar Muscle na Isokinetic a cikin Gyaran bugun jini
Lokacin aikawa: Juni-15-2022