Bayanin shirin:Wannan kwanaki 30injin kwale-kwaleTsarin motsa jiki yana ci gaba daga zaman motsa jiki na mintuna 10 zuwa motsa jiki na mintuna 30 bisa tazara. Masu amfani da ke bin tsarin za su iya tsammanin samun ci gaba da kashi 20-30 cikin ɗari a cikin juriyar zuciya da jijiyoyin jini, ƙaruwa mai ma'ana a cikin ƙarfin bugun jini, da kuma kimanin kalori 200-300 da ake ƙonawa a kowane zaman a mako na huɗu.
Ga wanda wannan shirin ke yi wa hidima:Masu farawa waɗanda ba su da ƙwarewar tuƙi ta hanyar masu amfani da matsakaici waɗanda ke neman ci gaba mai tsari.
Kayan aiki da ake buƙata:Duk wani injin tuƙi mai maganadisu, iska, ko ruwa wanda ke da nunin bugun jini.
Manufofin ma'auni masu mahimmanci:Rage lokacin raba mita 500 na daƙiƙa 8-12. Rage bugun zuciya na hutawa na bugun 4-8 a minti ɗaya a cikin kwanaki 30.
Yadda Aka Tsara Tsarin Motsa Jiki na Kwanaki 30 na Injin Kwale-kwale
Thetsarin motsa jiki na injin kwale-kwaleyana raba zuwa matakai huɗu na mako-mako, kowannensu yana mai da hankali kan takamaiman daidaitawa. Mako na ɗaya yana kafa tsarin motsa jiki da juriya na asali. Mako na biyu yana gabatar da tazara mai tsari. Mako na uku yana ƙara tsawon zaman da ƙarfi. Mako na huɗu yana haɗa nasarori ta hanyar ƙalubalen tsari iri-iri. Kowane mako yana ɗauke da zaman motsa jiki guda biyar tare da hutu biyu ko kwanakin murmurewa masu aiki.
Tsawon lokacin zaman yana ƙaruwa daga mintuna 10 a mako na ɗaya zuwa mintuna 30 a mako na huɗu. Maƙasudin ƙimar bugun jini yana farawa daga bugun 18-22 a minti ɗaya (spm) kuma yana ƙaruwa zuwa bugun 24-30 a minti na ƙarshe kafin makon ƙarshe. Saitin damper ɗin ya kasance tsakanin 3 da 5 a duk tsawon shirin don jaddada dabarar fiye da juriya mai ƙarfi.
A cewarMajalisar Nazarin Motsa Jiki ta Amurka, shirye-shiryen ci gaba masu tsari suna samar da ƙimar bin ƙa'idodi fiye da tuƙi mara tsari. Masu amfani waɗanda ke bin tsarin da aka rubuta suna kammala ƙarin zaman kashi 40 cikin ɗari a cikin kwanaki 30 idan aka kwatanta da waɗanda ke yin tseren ba tare da jadawali ba.
Mako na Ɗaya: Gidauniyar Stroke da kuma Cibiyar Aerobic
Mako na farko yana fifita tsarin bugun jini fiye da ƙarfi. Yin kwale-kwale yana ɗaukar kusan kashi 86 cikin ɗari na nauyin tsokar ƙashi ta hanyar jerin matakai huɗu: kamawa, tuƙi, gamawa, da murmurewa. Koyon wannan jerin daidai a lokacin makon tushe yana hana tsarin diyya wanda ke iyakance aiki a cikin makonni masu zuwa.
| Zaman zama | Tsawon Lokaci | Yawan bugun jini | Tsarin | RPE mai manufa (1-10) |
|---|---|---|---|---|
| Rana ta 1 | Minti 10 | 18-20 spm | Yanayin da ya dace, mai da hankali kan tuƙi a ƙafa | 3-4 |
| Rana ta 2 | Hutu | — | Miƙewa mai sauƙi | — |
| Rana ta 3 | Minti 12 | 18-20 spm | Minti 3 na ɗumi, minti 6 a tsaye, minti 3 na sanyaya jiki | 4-5 |
| Rana ta 4 | Hutu | — | Tafiya mai aiki ta murmurewa minti 15-20 | — |
| Rana ta 5 | Minti 12 | 20-22 spm | Dala: Minti 2 matsakaici, minti 1 haske, maimaitawa | 4-5 |
| Rana ta 6 | Minti 15 | 20-22 spm | Yanayin da ya dace, kiyaye lokaci mai daidaituwa na rabuwa | 5 |
| Rana ta 7 | Hutu | — | Cikakken murmurewa | — |
RPE = Ƙimar Gwaji da Aka Fahimta akan sikelin Borg CR10.
Yawan bugun jini a mako na farko yana tsayawa ƙasa da 22 spm don tilasta amfani da dabarar da aka tsara. Yawan bugun jini a wannan matakin yana ƙarfafa hanzarta matakin murmurewa, rage tsawon bugun jini da kuma ƙara haɗarin rauni. Ya kamata masu amfani su lura da lokacin raba su na mita 500 a matsayin ma'auni na farko na tsawon lokacin shirin.
Mako na Biyu: Gabatarwa ta Tazara da Gina Ƙima
Mako na biyu yana gabatar da horo na lokaci-lokaci don ɗaga buƙatar zuciya da jijiyoyin jini. Sauye-sauye tsakanin sassan da ke da ƙarfi da ƙananan ƙarfi suna horar da jiki don share lactate yadda ya kamata da kuma murmurewa cikin sauri tsakanin ƙoƙari. Kowane zaman ya haɗa da ɗumi na minti 3 da kuma sanyaya na minti 2 a kusa da babban ɓangaren motsa jiki.
| Zaman zama | Tsawon Lokacin Aiki | Yawan bugun jini | Aiki/Hutu | Jimlar Lokaci |
|---|---|---|---|---|
| Rana ta 8 | Minti 15 | 22-24 spm | Minti 3 a tsaye / minti 1 a tura | Minti 18 |
| Rana ta 9 | Hutu | — | Miƙawa mai sauƙi, birgima kumfa | — |
| Rana ta 10 | Minti 18 | 22-24 spm | Minti 4 x 2 matsakaici / minti 1 haske | Minti 21 |
| Rana ta 11 | Hutu | — | Farfadowa mai aiki | — |
| Rana ta 12 | Minti 20 | 24-26 spm | Minti 5 x 2 matsakaici / minti 1 haske | Minti 24 |
| Rana ta 13 | Minti 15 | 22 spm | Yanayin da aka tsaya, an aiwatar da iyakar ƙimar | Minti 18 |
| Rana ta 14 | Hutu | — | Cikakken murmurewa | — |
Tazarar hutawa a cikin ginshiƙin aiki/hutu yana amfani da saurin haske a 18-20 spm.
Rabon aiki-zuwa-hutu na 2:1 a mako na biyu yana samar da isasshen murmurewa don ci gaba da dabarun a tsawon tazara. Masu amfani da suka ga sauran ba su da kyau ya kamata su tsawaita sashin faifan haske da daƙiƙa 30 maimakon rage ƙarfin aiki. Kula da wutar lantarki a lokacin tazara aiki yana da mahimmanci fiye da cimma burin bugun jini na ba-zata.
Mako na Uku: Tsawaita Juriya da Ƙarfin Ƙimar Ragewa
Mako na uku yana ƙara jimlar yawan zaman yayin da yake riƙe da ƙarfi. Yawan horo da aka tara daga makonni na ɗaya da na biyu yana bawa tsarin zuciya da jijiyoyin jini damar ci gaba da samar da ƙarfi mai yawa na tsawon lokaci. Yawan bugun jini yana ƙaruwa zuwa 24-26 spm don zaman da ke da daidaito da kuma 26-28 spm don tazara.
| Zaman zama | Tsawon Lokacin Aiki | Yawan bugun jini | Tsarin | Jimlar Lokaci |
|---|---|---|---|---|
| Rana ta 15 | Minti 22 | 24-26 spm | Yanayin da ya dace | Minti 25 |
| Rana ta 16 | Hutu | — | Miƙewa mai sauƙi | — |
| Rana ta 17 | Minti 25 | 24-26 spm | Tura minti 6 x 2 / haske minti 1 | Minti 28 |
| Rana ta 18 | Hutu | — | Farfadowa mai aiki | — |
| Rana ta 19 | Minti 20 | 26-28 spm | Tsani: 1-2-3-2-1 minti turawa / 1 minti hutawa | Minti 26 |
| Rana ta 20 | Minti 25 | spm 24 | Yanayin da ya dace, iyakar ƙimar a 24 spm | Minti 28 |
| Rana ta 21 | Hutu | — | Cikakken murmurewa | — |
Tsarin tsani a rana ta 19 yana ba da ƙalubale na musamman: ƙimar bugun jini da ƙaruwar ƙarfi yayin da ɓangaren aiki ke tsawaita, sannan ya ragu daidai gwargwado. Wannan tsarin yana horar da wayar da kan jama'a game da saurin gudu, wata fasaha da ke canzawa kai tsaye zuwa gwaje-gwajen mita 2,000 ko kuma lokutan juriya na lokaci.
Mako na Huɗu: Haɗaka da Gwajin Aiki
Mako na huɗu ya haɗa tushen juriya daga makonni na ɗaya zuwa uku tare da gwaje-gwaje masu ƙarfi. Mako na ƙarshe ya haɗa da gwajin lokaci na mita 5,000 a rana ta 28, wanda ke aiki a matsayin ma'aunin aiki mai aunawa. Kwatanta bayan shirin da farkon mako na farko yana nuna ci gaba.
| Zaman zama | Tsawon Lokacin Aiki | Yawan bugun jini | Tsarin | Jimlar Lokaci |
|---|---|---|---|---|
| Rana ta 22 | Minti 25 | 26-28 spm | Minti 5 x 3 na turawa / haske na daƙiƙa 90 | Minti 30 |
| Rana ta 23 | Hutu | — | Miƙewa mai sauƙi | — |
| Rana ta 24 | Minti 30 | 26-28 spm | Yanayin da ya dace tare da mayar da hankali kan ƙarfi | Minti 33 |
| Rana ta 25 | Hutu | — | Farfadowa mai aiki | — |
| Rana ta 26 | Minti 20 | 28-30 spm | Gudun gudu na minti 8 x 1 / haske na minti 1 | Minti 26 |
| Rana ta 27 | Minti 15 | spm 24 | Zaman dabarun haske kafin ranar gwaji | Minti 18 |
| Rana ta 28 | mita 5,000 | Gudun tsere | Gwajin lokacin mita 5,000 | Ba a Samu Ba |
Gwajin lokacin mita 5,000 a rana ta 28 yana aiki a matsayin babban kimantawar shirin. Yawancin masu amfani suna ganin ci gaba na daƙiƙa 8-12 a cikin lokacin raba mita 500 idan aka kwatanta da saurin sati na farko. A cewarKwalejin Magungunan Wasanni ta Amurka, shirye-shiryen kwale-kwale masu tsari suna samar da ci gaba mai ma'ana a cikin matsakaicin VO₂ na kashi 6-12 cikin ɗari a cikin makonni huɗu.
Sakamakon da ake tsammani bayan kammala shirin na kwanaki 30
Injin kwale-kwalesakamakon shirin motsa jikiYa bambanta ta hanyar fara matakin motsa jiki da kuma bin ƙa'idodi, amma alamu masu daidaito suna bayyana a cikin nazarin horo da aka buga. Juriyar zuciya da jijiyoyin jini da aka auna ta hanyar amsawar bugun zuciya ba tare da iyaka ba yawanci yana inganta kashi 8-15 cikin ɗari. Yawan bugun zuciya da ke hutawa yana raguwa sau 4-8 a minti ɗaya ga yawancin mahalarta.
Yawan kalori ya dogara ne akan nauyin jiki da kuma ƙarfin zaman. Amfani da bayanai dagaHarvard Health Publishing, mutum mai nauyin kilo 155 yana ƙona kimanin kalori 250-300 a kowace zaman kwale-kwale na minti 30 a matsakaicin ƙarfi. Fiye da zaman motsa jiki 20 a cikin kwanaki 30, jimillar ƙona kalori yana tsakanin kalori 5,000 zuwa 6,000, wanda ke ba da gudummawa ga asarar kitse na kilo 1.5 zuwa 2 idan aka haɗa shi da abinci mai gina jiki.
Inganta juriyar tsoka yana bayyana a cikin quadriceps, glutes, latissimus dorsi, da core stabilizers. Masu yin tuƙi yawanci suna ba da rahoton cewa suna iya kula da dabarun bugun jini na tsawon mintuna 20-30 akai-akai bayan kammala shirin, daga mintuna 8-12 a farkon farawa.
| Ma'auni | Tushen Bayani (Mako na 1) | Bayan Shirin (Mako na 4) | Ingantaccen Aiki Na Kullum |
|---|---|---|---|
| Lokacin raba mita 500 | Minti 2:20-2:40 | Minti 2:08-2:28 | Daƙiƙa 8-12 cikin sauri |
| Tsawon lokacin tuƙi mai ɗorewa | Minti 8-12 | Minti 20-30 | +minti 10-18 |
| Yawan bugun zuciya na hutawa | 68-78 bpm | 60-74 bpm | 4-8 bpm ƙasa da |
| Kalori a kowace minti 30 (155 lb) | 180-220 kcal | 250-300 kalori | + Inganci 30-40% |
| Fitar da wutar lantarki ta bugun jini | 80-110 watts | Watts 110-150 | +30-40 watts |
Tsarin Bugawa Mai Kyau: Tushen Tsarin Motsa Jiki
Kowace motsa jiki a cikin shirin tana ɗaukar ingantattun hanyoyin motsa jiki. Bugawar kwale-kwale ta kasu kashi huɗu daban-daban waɗanda dole ne a aiwatar a jere. Matakin tuƙi yana ɗaukar kashi 86 cikin ɗari na tsokoki na kwarangwal ta hanyar jerin hannuwa na ƙafa-da ...
Matsayin kamawa:Hannuwa a tsaye, hannaye a miƙe gaba, kafadu a kwance, kashin baya ba ya rabuwa da juna. Hannuwa yana haɗuwa a tsayin shin. Matsewa a wurin kamawa bai kamata ya tilasta wa diddigen daga kan farantin ƙafa ba.
Matakin tuƙi:Kafafu suna miƙewa da farko yayin da hannaye suke tsaye. Idan ƙafafuwa suka kai kusan kashi 80 cikin ɗari na tsayi, jijiyar za ta yi aiki sannan bayanta ya juya daga ƙarfe 11 zuwa ƙarfe 1. Hannaye suna jan hannun zuwa ƙasan ƙirjin a matsayin motsi na ƙarshe.
Matsayin Ƙarshe:Kafafu suna da tsayi sosai, an miƙa hannu a ƙasan ƙirjin, kafadu a bayan kwatangwalo, gwiwar hannu a digiri 45. Ƙarshen yana da tsayayye, ba wurin tsayawa ba.
Matakin murmurewa:Hannuwa suna miƙa gaba da farko, sai kuma saman jiki yana juyawa gaba a kan kwatangwalo. Gwiwoyin suna lanƙwasawa a ƙarshe, suna zame wurin zama zuwa ga ƙafafun tashi. Murmurewa yana ɗaukar kusan ninki biyu na tsawon tuƙi a matsakaicin bugun jini.
Yin rikodin bidiyo na bugun daga kusurwar gefe a cikin mako na ɗaya da na huɗu ya nuna ci gaba a cikin jerin lokaci da kuma lokacin aiki. Masu amfani waɗanda suka gano matsalolin injiniya suna ci gaba da sauri cikin shirin.
Zaɓar Injin Tuƙa Jirgin Ruwa Mai Dacewa don Tsarin Kwanaki 30
Tsarin motsa jiki yana aiki tare da kowace na'urar tuƙi da ke nuna saurin bugun jini da lokaci. Masu tuƙi da ke jure iska suna ba da juriya mai canzawa wanda ke ƙaruwa da ƙoƙari, wanda hakan ya sa suka dace da horo na tazara inda ake buƙatar canje-canje masu sauri na juriya. Masu tuƙi da ke jure maganadisu suna ba da juriya mai daidaito ba tare da la'akari da saurin bugun jini ba, wanda ke taimaka wa masu farawa su ci gaba da kasancewa da santsi a lokacin matakin tushe.
Don ƙalubalen na tsawon kwanaki 30, na'urori masu nuna yanayin bugun jini da kuma wurin zama mai daɗi suna da matuƙar muhimmanci. Ya kamata wurin zama ya ba da damar tsawaita zaman ba tare da jin daɗi ba, kuma farantin ƙafa ya kamata ya dace da girman takalma daban-daban ba tare da wuraren matsi ba.
Hana Kurakurai na Motsa Jiki na Yau da Kullum
Kurakurai uku suna bayyana akai-akai tsakanin masu amfani da ke fara saboninjin kwale-kwaletsarin motsa jikiDa farko, dogaro da jan hannu maimakon motsa ƙafa yana haifar da gajiyar tsoka da wuri kuma yana iyakance ƙarfin aiki. Ƙafafu suna samar da kusan kashi 60 cikin ɗari na ƙarfin bugun jini, ba hannun ba.
Na biyu, hanzarta lokacin murmurewa yana rage tsawon bugun jini mai amfani kuma yana ƙara nauyin zuciya da jijiyoyin jini ba tare da wata matsala ba. Murmurewa yakamata ya ɗauki tsawon lokaci sau 1.5 zuwa 2 fiye da tuƙin. Abin da aka saba yi shi ne a ƙidaya ɗaya-biyu a kan tuƙin da kuma ɗaya-biyu-uku-huɗu a kan murmurewa.
Na uku, riƙe hannun da ƙarfi sosai yana haifar da gajiya a hannu kuma yana ƙara matsin lamba zuwa kafadu da wuya. Ya kamata hannun ya kwanta a cikin yatsun hannu tare da yatsun hannu suna taɓawa kaɗan, ba a naɗe su a kan sandar ba.
Kammalawa: Daidaito Ya Kawo Sakamakon Gwaji Mai Aunawa
Wannan tsarin motsa jiki na injin kwale-kwale na kwanaki 30 yana ba da hanya mai tsari daga zaman gabatarwa zuwa gwajin aiki. Tsarin ci gaba yana gina dabarar da farko, sannan ya shimfiɗa juriya da ƙarfi a daidai gwargwado tare da jadawalin daidaitawa na jiki. Masu amfani waɗanda suka kammala dukkan zaman motsa jiki 20 da aka tsara za su iya tsammanin ci gaba mai ma'ana a cikin ƙarfin bugun jini, ingancin zuciya da jijiyoyin jini, da kuma yawan kuzari.
Ingancin shirin ya dogara ne akan bin ka'idojin bugun jini, tsara lokaci mai kyau, da kuma ƙoƙari na gaskiya a kowane zaman. Bin diddigin bayanai ta hanyar bugun jini, lokacin rabawa, da bugun zuciya na hutawa yana ba da alamun ci gaba na gaske. Gwajin lokaci na mita 5,000 a rana ta 28 yana ba da ma'aunin aiki bayyananne don zagayowar horo na gaba.
Tambayoyin da Ake Yawan Yi Game da Shirye-shiryen Motsa Jiki na Injin Kwale-kwale
Shin masu farawa za su iya fara shirin motsa jiki na tsawon kwanaki 30 na injin kwale-kwale?
Eh. An tsara shirin ne ga masu farawa waɗanda ba su da ƙwarewar tuƙi a baya. Mako na ɗaya yana gina makanikan bugun jini a ƙaramin ƙarfi tare da zaman da ba su wuce mintuna 10 ba. Yawan ci gaba yana bawa tsarin zuciya da jijiyoyin jini damar daidaitawa kafin fara aikin ƙarfi a mako na biyu.
Nawa kalori ne ƙalubalen kwale-kwale na kwana 30 ke ƙonewa?
Mutum mai nauyin kilo 155 yana ƙona kimanin kalori 5,000 zuwa 6,000 a cikin zaman 20 a cikin shirin kwanaki 30. Yawan kalori da ake ƙonawa a kowane zaman yana ƙaruwa daga kalori 180-220 a mako na ɗaya zuwa kalori 250-300 a mako na huɗu yayin da tsawon lokacin motsa jiki da ƙarfinsa ke ƙaruwa.
Menene ya kamata saitin damper ya kasance don motsa jiki na injin tuƙi?
Tsarin damper ya kamata ya kasance tsakanin 3 da 5 akan sikelin 1 zuwa 10 don motsa jiki na yau da kullun. Ƙananan saitunan damper (1-3) suna fifita haɓaka fasaha da ƙimar bugun jini mafi girma. Saitunan mafi girma (6-10) suna ƙara juriya amma suna ƙarfafa rashin tsari. Damper yana sarrafa kwararar iska, ba matakin juriya ba - ƙarfin bugun jini yana ƙayyade juriya na gaske.
Sau nawa ya kamata ka huta a lokacin shirin kwale-kwale na kwanaki 30?
Shirin ya ƙunshi kwanaki biyu na hutawa a kowane mako, tare da kwana ɗaya na murmurewa gaba ɗaya da kuma kwana ɗaya na murmurewa mai aiki kamar tafiya ko shimfiɗawa kaɗan. Ana tsara hutun ne bayan an yi amfani da mafi girman adadin motsa jiki don ba da damar gyara tsoka da kuma hana motsa jiki fiye da kima.
Wane bugun jini ya kamata mai farawa ya yi amfani da shi a kan injin tuƙi?
Ya kamata masu farawa su ci gaba da bugun ƙafa 18-22 a minti ɗaya a cikin makon farko. Wannan ƙarfin da aka yi da gangan yana mai da hankali kan daidaita tsarin tuƙi na ƙafa-da-hannu. Yawan bugun ƙafa na iya ƙaruwa a hankali zuwa spm 24-30 a mako na huɗu yayin da dabarar ta zama ta atomatik.
Yaya za a iya tsammanin samun ci gaba bayan kwana 30 na kwale-kwale?
Ci gaban da aka saba samu sun haɗa da saurin raba lokaci na mita 500 cikin sauri na daƙiƙa 8-12, raguwar bugun zuciya na hutawa da bugun 4-8 a kowace minti, da kuma ƙaruwar tsawon lokacin tuƙi mai ɗorewa daga mintuna 8-12 zuwa mintuna 20-30. Ingancin bugun zuciya da jijiyoyin jini da aka auna ta hanyar ƙarancin bugun zuciya yana ƙaruwa da kashi 8-15 cikin ɗari.
Nassoshi da Tushen Waje
1. Kwalejin Magungunan Wasanni ta Amurka- Jagororin Shirye-shiryen Motsa Jiki da Binciken Kwale-kwale
2. Harvard Health Publishing- Yawan ƙona kalori don tuƙi da kayan aikin motsa jiki
3. Majalisar Nazarin Motsa Jiki ta Amurka- Binciken Tsarin Riga-kafi da Shirye-shirye
Lokacin Saƙo: Yuni-23-2026