Tough Mudder. CrossFit. Hyrox. Wasu daga cikin manyan salon motsa jiki na wannan ƙarni duk suna da abu ɗaya: suna buƙatar ƙarfi da juriya. A dā, mutane yawanci suna zaɓar wani gefe—ko dai kuna ɗaga nauyi kuna amfani da injunan juriya don gina tsoka, ko kuna yin cardio don inganta zuciya da huhu. Amma yanzu, kowa yana son zama "ɗan wasa mai haɗa nau'ikan." To, shin wannan ita ce hanya mafi kyau don samun lafiya? Kuma idan kun kasance cikakken mafari, daga ina kuke farawa?
Menene ainihin horon haɗa nau'ikan?
Matt Lee, babban mai bincike na postdoctoral a Cibiyar Deakin don Ayyukan Jiki da Abinci a Ostiraliya, ya bayyana: "Horon haɗa nau'ikan—wanda kuma aka sani da horo na lokaci guda—yana haɗa motsa jiki na cardio da na juriya, kamar nauyi, a cikin shiri ɗaya. Kuna iya yin su a zama ɗaya ko kuma ku raba su a cikin mako."
Daga ina ya fito?
Horon haɗa nau'ikan ba sabon abu ba ne—shirye-shiryen aikin jiki na hukuma sun daɗe suna ba da shawarar haɗa motsa jiki na ƙarfi da na cardio. Amma 'yan wasa sun taɓa yin imani cewa horon juriya na iya cutar da haɓaka ƙarfi, wani ra'ayi da ake kira "tasirin tsangwama." Bincike na baya-bayan nan ya nuna cewa wannan ba gaskiya ba ne.
Phil Price, babban malami a kimiyyar ƙarfi da sharadi a Jami'ar St Mary's a Twickenham, ya rubuta The Science of Hybrid Training. Ya ce kalmar "ɗan wasa mai haɗa nau'ikan" ta fara amfani da ita Alex Viada a cikin littafinsa mai tasiri na 2015, The Hybrid Athlete, wanda aka sabunta shi a bara. "Viada ya kasance mai ɗaga nauyi wanda ya fara gudu, don haka yana bin manufofi biyu waɗanda ba sa tallafawa juna a zahiri," in ji Price. "Haɗa nau'ikan ya zo da ma'anar mayar da hankali a sarari kan manufofi biyu daban-daban daga wasanni biyu daban-daban."
Me yasa yake da farin jini yanzu?
Tunanin haɗa nau'ikan ya samo asali, yana mai da shi abin sha'awa ga duk wanda ke son samun lafiya da ƙarfi. "Yanzu ana amfani da shi ga duk wani abu da ke buƙatar juriya da ƙarfi," in ji Price. "CrossFit ya inganta shi sosai, kuma babu shakka mutanen da ke yin Hyrox sun karɓe shi." CrossFit wani motsa jiki ne mai ƙarfi wanda ke haɗa cardio da ɗaga nauyi da gymnastics. Hyrox gasa ce ta motsa jiki wacce ke haɗa gudu da burpees, ɗaukar kettlebell, turawa da jan sled, da ƙari.
Thomas Jones, farfesa mai alaƙa a fannin wasanni, motsa jiki, da gyaran jiki a Jami'ar Northumbria, ya ce: "Hyrox, wanda ke da farin jini sosai a yanzu, kusan shine ma'anar haɗa nau'ikan. Waɗannan abubuwan suna da iskar oxygen, don haka akwai gudu, amma kuma abubuwan ƙarfi da ƙarfin wuta." Masu shirya gasar sun ce fiye da mutum miliyan ɗaya ne suka shiga tseren Hyrox a kakar 2025/26, wacce ke ƙarewa da gasar duniya a Stockholm a wannan watan.
Al'adar haɗa nau'ikan ta kuma girma ta hanyar kafofin sada zumunta, in ji Price. "Mutane da yawa suna saita manufofin haɗa nau'ikan, kamar ɗaga nauyin fam 500 da gudu mil ɗaya a ƙasa da mintuna biyar a rana ɗaya. Mutane suna fafatawa a kan layi, kuma hakan ya ƙara haɓaka al'adar."
Menene fa'idodin?
Lee ya ce horon haɗa nau'ikan yana da fa'idodi da yawa ga lafiyar gaba ɗaya, jin daɗi, da aikin wasanni. "Bincike ya nuna horon haɗa nau'ikan na iya inganta ƙarfi, yawan tsoka, ƙarfin wuta, juriya, gudu, da sauri," in ji shi. "Bayan ci gaban jiki, nazarin mutanen da ke yin horon haɗa nau'ikan, kamar CrossFit, sun ba da rahoton ingantacciyar rayuwa, ƙarancin damuwa, girman kai, da fa'idodin zamantakewa." Wani bincike ya gano cewa jin kasancewa cikin rukuni ya fi ƙarfi a wuraren motsa jiki na CrossFit fiye da na gargajiya.
Horon haɗa nau'ikan kuma yana da kyau ga tsarin lokaci mai cike da aiki. "Ga mutane da yawa, rashin lokaci babban cikas ne ga motsa jiki," in ji Lee. "Haɗa motsa jiki na cardio da na juriya a zama ɗaya hanya ce mai inganta lokaci don cimma burin horon ku." Zan iya fahimtar hakan—ajin "jarumi" a wurin motsa jiki na gida yana haɗa tazara na injin gudu ko rowing da motsa jiki na nauyi kyauta, yana ba ku motsa jiki na jiki gaba ɗaya a cikin mintuna 45 kacal.
Horon haɗa nau'ikan ya dace da mutanen da ba su da lokaci. Alexios Batrakoulis, mataimakin farfesa a fannin ilimin motsa jiki na aiki da asibiti a Jami'ar Cyprus ta Turai, ya yi bincike mai zurfi a kansa. Ya ga sakamako mai kyau daga mahalarta da ke yin shirin haɗa nau'ikan na zagaye na mintuna 30 har sau uku a mako. Bayan watanni 10 zuwa 12, ya lura: "Manya waɗanda ba su da aiki a baya waɗanda ke da kiba ko kiba sun ga raguwa sosai a nauyin jiki da kitse, tare da inganta aiki, lafiyar zuciya, da jin daɗin tunani." Ya gano mutane sun fi jin daɗin waɗannan "zagaye na matsakaici zuwa ƙarfi" fiye da "horon ci gaba na matsakaici na gargajiya."
Shin ya dace da mafari?
Tabbas—amma ku duba da likitan ku idan kuna da rauni ko yanayin lafiya, kuma ku yi watsi da ƙalubalen kafofin sada zumunta. Kim Way, babbar malami a Cibiyar Deakin kuma masanin ilimin motsa jiki tare da Kimiyyar Wasanni da Motsa Jiki ta Ostiraliya, ta ce mafari ya kamata su yi haɗin horon iskar oxygen da na juriya sau biyu ko uku a mako.
"Fara da motsa jiki mai ƙarancin ƙarfi zuwa matsakaici don taimaka wa jikin ku ya saba da motsi daban-daban da kuma gina tsari. Yi amfani da tazara don raba aikin iskar oxygen don ku iya jin daɗin matsakaicin ƙarfi yayin da kuke da lokacin hutawa," in ji ta. "Gwajin magana hanya ce mai kyau don duba idan kuna matsawa da yawa tare da motsa jiki na iskar oxygen. Matsakaicin ƙarfi yana sa ku ɗan ja numfashi, amma har yanzu kuna iya yin magana ko waƙa." Ta ƙara da cewa ya kamata ku gina tushe tare da horo na tsawon makonni huɗu zuwa shida kafin ƙara wata rana ko zama mai ƙarfi.
Wane irin motsa jiki na iskar oxygen ya kamata in yi?
Ya dogara da manufofinku, in ji Lee. Idan kuna horo don taron Hyrox, gudu yana da mahimmanci—kowane tseren ya haɗa da gudu na kilomita 1 guda takwas—tare da horo akan injin ski da rowing. Idan kawai kuna son samun lafiya, gudu zaɓi ɗaya ne, amma kuna iya jin daɗin wasu. "Canzawa zuwa wasu cardio kamar iyo ko keke na iya inganta lafiyar zuciya yayin da rage haɗarin raunin amfani da yawa daga gudu mai yawa," in ji Lee.
Kuma game da horon ƙarfi fa?
Haka kuma, idan kuna horo don Hyrox, ku mai da hankali kan abubuwan da suka dogara da ƙarfi a cikin tseren: turawa da jan sled, ɗaukar manomi, lunges na buhun yashi, ƙwallon bango. Idan kun kasance sababbi ga waɗannan, Way ta ba da shawarar rage nauyi, maimaitawa, da saiti. Amma idan kawai kuna son inganta ƙarfi gaba ɗaya, ta ba da shawarar "motsa jiki na jiki gaba ɗaya, masu haɗa jiki kamar squats, deadlifts, da bench presses, waɗanda ke ba da fa'idodi masu yawa."
"Biyu daga cikin manyan alamomin ingancin rayuwa a tsufa sune ƙarfi (mafi girman maimaitawa ɗaya) da lafiyar iskar oxygen (VO2 max)," in ji Jones. "Ƙarfi galibi ana watsi da shi daga mutanen da suka fara motsa jiki—suna gudu kawai."
Shin tsari yana da mahimmanci?
"Bincike, gami da nawa, ya nuna cewa tsarin cardio da motsa jiki na juriya yana da ɗan tasiri kan inganta lafiyar cardio," in ji Lee. "Duk da haka, idan manufar wani ita ce gina ƙarfi, wasu bincike sun nuna cewa yin motsa jiki na juriya kafin cardio na iya haifar da ƙarin ci gaban ƙarfi, kuma samun ƙarin lokacin hutawa tsakanin su biyun (fiye da sa'o'i uku) na iya taimakawa wajen haɓaka ƙarfin fashewa (ƙarfin wuta)—amma ana buƙatar ƙarin bincike a kan wannan."
Shin ina buƙatar shiga wurin motsa jiki?
"Ga mutanen da ke da ƙarancin gogewa a motsa jiki, wuraren motsa jiki na iya zama mafari mai kyau saboda suna ba da damar samun ƙwararrun da za su iya taimaka ƙirƙirar shirye-shiryen horo masu dacewa da jagorantar ku kan fasaha," in ji Lee. Idan kuna son shiga CrossFit, alal misali, akwai kusan wuraren motsa jiki 10,000 a cikin ƙasashe 150. Kuna iya ƙirƙirar horon haɗa nau'ikan naku a filin motsa jiki ta amfani da injunan cardio, kayan aikin juriya, ko nauyi kyauta. Wani zaɓi shine shiga ajin salon haɗa nau'ikan. "Azuzuwan rukuni na iya ba ku jin kasancewa cikin al'umma da tallafin zamantakewa, wanda kuma zai iya taimakawa da kuzari da ci gaba," in ji Lee. Wasu wuraren motsa jiki suna ba da azuzuwan Hyrox na musamman; wasu da za ku nema sun haɗa da bootcamp, zagaye, motsa jiki na aiki, da ƙarfi da sharadi. "Lokacin da kuka shiga ajin rukuni, koyaushe ku tuna ku saurari jikin ku," in ji Way. "Yana da kyau ku tsaya ku huta idan jikin ku bai saba da abin da kuke yi ba."
Zuwa wurin motsa jiki ba dole ba ne ya nufin sanya hannu kan kwangilar shekara. Aikace-aikace kamar ClassPass suna ba ku damar siyan ƙididdiga don amfani a wuraren motsa jiki daban-daban, kuma akwai sarƙoƙi na kasafin kuɗi na biyan kuɗi kowane wata ba tare da kwangila ba kamar PureGym da Gym Group (waɗanda kuma ke ba da azuzuwa). Cibiyoyin al'umma galibi suna da motsa jiki na haɗa nau'ikan mai rahusa—na gida yana gudanar da awa ɗaya na horon zagaye akan £8—kuma wuraren shakatawa da yawa suna ba da zaman kyauta, kamar bootcamps na mafari da sauran azuzuwan da Our Parks ke gudanarwa a duk faɗin Burtaniya.
Zan iya yin horon haɗa nau'ikan a gida?
Tabbas—kuna iya haɗa cardio da horon ƙarfi a gida. Misali, kuna iya bin shirin NHS na Couch to 5K na gudu tare da shirin Our Parks na Couch to Fitness. Jones ya ce: "Ku tuna abin da Joe Wicks ya yi a lokacin Covid? Wannan horon haɗa nau'ikan ne." Wicks har yanzu yana sanya bidiyoyi kyauta a YouTube—wani motsa jiki na kwanan nan na mintuna 20 na "ƙarfi, cardio da abs" ya dace da salon haɗa nau'ikan.
Ba ku buƙatar kayan aiki na musamman, aƙalla don farawa. "Ga mutanen da suka fara, motsa jiki na jiki ya isa," in ji Jones. "Idan ba za ku iya yin push-ups 10 masu kyau ba, wannan wuri ne mai kyau don farawa." Way ta ba da shawarar ƙara squats, lunges, da pull-ups zuwa push-ups naku. Lokacin da kuka shirya don ci gaba, "Cika jakar baya da gwangwani ko kwalaben ruwa na iya ƙara nauyi," in ji ta.
Batrakoulis ya ce ba ku buƙatar saka hannun jari a cikin nauyi masu nauyi don ci gaba, amma wasu "kayan aikin horo na aiki" na iya zama taimako: igiyoyin juriya, kettlebells, ƙwallan motsa jiki, da ƙwallan magani; har ma da igiyoyin rataya da igiyoyin yaƙi, idan kuna da sarari.
Duba hoto a cikin cikakken allo
Wuraren motsa jiki na waje suna sauƙaƙa haɗa cardio da horon ƙarfi… kuma suna kyauta! Hoton: Posed by model; coldsnowstorm/Getty Images
Jones kuma mai son wuraren motsa jiki na waje a wuraren shakatawa: "Suna da kyau saboda kuna iya gudu, sannan ku shiga ku yi wasu pull-ups da motsa jiki na jiki."
Nawa horo ya kamata in yi?
Lee ya ce: "Don lafiyar gaba ɗaya, Hukumar Lafiya ta Duniya ta ba da shawarar manya masu shekaru 18 zuwa 64 su sami aƙalla mintuna 150-300 a mako na aikin iskar oxygen mai matsakaicin ƙarfi, ko mintuna 75-150 a mako na aikin iskar oxygen mai ƙarfi (ko haɗin biyun), tare da ayyukan ƙarfafa tsoka a matsakaici ko mafi girma a kwanaki biyu a mako." Amma kada ku yi ƙoƙarin tashi daga sifiri zuwa jarumi, in ji Way: "Idan ba ku cika waɗannan jagororin ba a yanzu, yana da kyau ku haɓaka a hankali."
Wannan yana da mahimmanci musamman a horon haɗa nau'ikan, in ji Price, saboda nau'ikan buƙatun da yake sanyawa jikin ku. "Motsa jiki na juriya yana gajiyar da ku ta hanyoyi daban-daban fiye da motsa jiki na juriya. Abubuwa masu ƙarfi suna gajiyar da ku daban fiye da dogon lokaci, masu ƙarancin ƙarfi. Kwatsam kuna da haɗin komai." Shawararsa ita ce "ku fara a hankali ku ci gaba a hankali sosai saboda ba ku san yadda jikin ku zai amsa ga nau'ikan damuwa daban-daban ba ko kuma yadda suke kusa da juna." Labari mai daɗi? "Jiki yana da sauƙin daidaitawa kuma zai fara ɗaukar wannan damuwa mai haɗaɗɗiya da kyau."
Shin ya kamata in yi cardio da horon ƙarfi a zama ɗaya?
Idan kuna ɗaukar azuzuwan haɗa nau'ikan, to, eh. In ba haka ba, in ji Jones, ya rage naku. Yana dogara ne akan abin da kuka fi so da kuma nawa lokacin da kuke da shi. "Wasu kwanaki ina keke, wasu kwanaki ina ɗaga nauyi. Amma wannan hanya ba ta dace da kowa ba. Misali, matata tana son aikin lambu da yin motsa jiki na zagaye. Don haka duk abin da ya dace da ku zai yi tasiri."
Shin ya kamata in yi horo kowace rana?
A'a—kwanakin hutawa suna da mahimmanci. "Yana da mahimmanci a ba jikin ku isasshen lokaci don murmurewa tsakanin zaman, ba don daidaitawa kawai ba, har ma don rage haɗarin raunin amfani da yawa da wuce gona da iri," in ji Lee. Way ta ƙara da cewa mafari suna buƙatar aƙalla sa'o'i 24 zuwa 48 na murmurewa tsakanin motsa jiki don taimaka wa jikinsu daidaitawa.
Ba da fifiko ga barci.
"Barci yana da mahimmanci ga kowane irin motsa jiki. Ina tsammanin mutane ba su fahimta nawa ba," in ji Price. "Ina ganinsa a matsayin tsari mai sassa uku. Sau da yawa, lokacin da mutane ke fama da horon su ko kuma suna da rauni mai maimaitawa, suna tunanin dole ne su yi wani abu ba daidai ba a cikin motsa jikin su. Amma ya kamata su duba cewa suna shan ruwa mai yawa, suna cin abinci daidai, kuma suna samun isasshen barci. Yawancin lokaci, rayuwarsu ta yau da kullun ce ba ta tallafawa murmurewarsu."
Shin ina buƙatar canza abincina?
[Duba hoto a cikin cikakken allo]
Ku ci gaba da ƙarfin kuzari tare da kyakkyawan haɗin furotin da carbohydrates, da ruwa mai yawa. Hoton: filadendron/Getty Images
"Muddin kuna samun furotin mai kyau da carbohydrates tsakanin zaman kuma kuna shan ruwa mai yawa, ya kamata ku kasance lafiya," in ji Price. Musamman, ya ce kuna buƙatar isasshen amino acid leucine, wanda ake samu a yawancin tushen furotin kamar nama, kifi, cuku, wake, goro, iri, da tofu. "Lokacin da jikin ku ya amsa ga damuwar horon ƙarfi, ɗaukar furotin yana taimaka haifar da haɗin furotin, wanda ke inganta haɓakar tsoka. Don haka kuna so ku guji rushe wannan tsari."
Furotin sau da yawa yana samun kulawa sosai a kwanakin nan, amma kada ku manta da carbohydrates. "Lokacin da aka rushe carbohydrates, ana adana su azaman glycogen na tsoka, wanda shine mai. Dukansu horon ƙarfi da juriya na iya amfani da waɗannan ma'ajiyar. Don haka idan kun yi motsa jiki, kuna buƙatar tabbatar da cewa abin da aka yi amfani da shi a zaman da ya gabata ya sake cika," in ji Price.
Kuma a ƙarshe… a ina zan yi rajista don gasar duniya ta Hyrox?
Abin takaici, wannan gayyata ce kawai ga manyan 'yan wasa 0.5%. Yaya game da tafiyar jirgin ruwa na Hyrox maimakon?
Tambayoyin da Aka Yi Yawa
Anan akwai jerin tambayoyin da aka yi yawa game da Horon Haɗa Nau'ikan da aka rubuta cikin salon tattaunawa na halitta tare da amsoshi bayyanannu kai tsaye
Tambayoyin Matakin Mafari
Q Menene ainihin Horon Haɗa Nau'ikan
A Salon horo ne inda kuke horo don manufofi biyu daban-daban a lokaci guda—yawanci gina tsoka/ƙarfi da gina juriya. Yi tunanin ɗaga nauyi da gudu a cikin mako ɗaya
Q Shin ya fi kyau fiye da mai da hankali kan abu ɗaya kawai
A Ya dogara da manufar ku Idan kuna son zama mai iya komai kuma ku ji ƙarfi kuma ku sami babban cardio, eh Idan manufar ku ɗaya ce ta zama babban mai gina jiki ko mai gudun marathon, ƙwarewa a ɗaya ya fi kyau Horon haɗa nau'ikan don lafiyar gaba ɗaya da ƙwarewar wasanni ne
Q Ni cikakken mafari ne Zan iya fara horon haɗa nau'ikan
A Tabbas A gaskiya hanya ce mai kyau don farawa saboda tana sa abubuwa su zama masu daɗi da bambancin Kawai ku fara a hankali—watakila kwanaki 2 na ɗaga nauyi da kwanaki 2 na cardio mai sauƙi a mako Kada ku yi ƙoƙarin yin zama mai nauyi na squat da gudun mil 10 a rana ta farko
Q Zan sami tsokoki masu girma daga horon haɗa nau'ikan
A Wataƙila ba girma kamar mai gina jiki na ƙwararru ba Aikin juriya na iya iyakance haɓakar tsoka mai yawa Amma za ku sami siriri, bayyananne, da ƙarfi na aiki Za ku yi kama da ɗan wasa, ba mai gina jiki zalla ba
Q Ina buƙatar wurin motsa jiki don yin horon haɗa nau'ikan
A Ba lallai ba ne Kuna iya yin shi da motsa jiki na jiki da gudu ko keke a waje Duk da haka, wurin motsa jiki yana sauƙaƙa ɗaga nauyi masu nauyi don ɓangaren ƙarfi
Tambayoyin Matsakaici da Ci Gaba
Q Yaya zan daidaita ƙarfi da juriya ba tare da ɗaya ya lalata ɗayan ba
A Mabuɗin shine shirye-shirye Kada ku yi rana mai nauyi na ƙafa kafin gudu mai tsawo Ba da fifiko ga manufa ɗaya na 'yan makonni sannan ku canza Hakanan ku ci abinci mai yawan kuzari—horon haɗa nau'ikan yana ƙone makamashi mai yawa
Q Menene babban kuskuren da mutane ke yi a horon haɗa nau'ikan
A Yin abubuwa da yawa da sauri Mutane suna ƙoƙarin ɗaga nauyi kamar mai ɗaga nauyi
