Bhasikoro muviri! Maitiro ekukwirisa zvakanaka kudzora huremu mumavhiki maviri?

Bhasikoro muviri! Maitiro ekukwirisa zvakanaka kudzora huremu mumavhiki maviri?

Bhasikoro rekurovedza muviri chikamu chemitambo yemukati makawanda epamba. Yashandurwa kuita chipingamupinyi chinonetesa munzira inoenda kufiriji kana hembe hanger, chingave chiyeuchidzo chinooneka chekutadza kuonda kwekuedza. Kana inogona kushanduka kuita mubatsiri ane simba. Chinhu chikuru kugona kubata nemazvo! Nyanzvi dzezvemitambo, varairidzi veWorld Class fitness club network Anastasia Pakhomova naStanislav Skonechny vakaudza Healthy Chikafu Pedyo neni nezve nzira yekukwira bhasikoro rakamira kune chimiro chehope dzako.

 48 427 20Nyamavhuvhu 11 2020

Mubvunzo wekutanga: ko bhasikoro rekubatsira rinokubatsira here kuti uremu?

mudzidzisi wenetiweki yemakirabhu akasimba World Class

Kurovedza muviri pabhasikoro rakamira kuita cardio Workout, ndiko kuti, kurovedza muviri kwakanangana nemoyo system. Kana iwe ukashandisa mutoro wakadaro nemazvo, uchicherekedza imwe frequency uye kusimba, uye zvakare nekungwarira kuongorora kudya kwako, saka mhinduro yacho haina mubvunzo - hongu, bhasikoro rekuekisesa rinobatsira iwe kuonda. Ehezve, avo vanorasikirwa nehuremu vanowana mhedzisiro yakanaka nekusanganisa cardio nemamwe marudzi ekurovedza muviri, asi kana ukasarudza pakati pekurovedza muviri pabhasikoro rakamira uye wakarara pamubhedha, iyo simulator iri kunyanya kubatsira!

Mubvunzo wechipiri ndouyu: handidi kupomba "makumbo emumhanyi" wangu nekufamba nesimba?

Iyi ingano yakajairika, neimwe nzira yakadzika midzi mupfungwa dzakakurumbira. Izvo hazvigoneke kukudziridza hypertrophied volumetric mhasuru yemakumbo uye mahudyu nerubatsiro rwekurovedza bhasikoro chete. Zvikasadaro, vavaki vemuviri vaizofamba, vachikanganwa nezvezvinorema squats uye kuuraya.

Iwe unogona "kupomba mapanga ako" kana iko kurovedza kwako kusinga perekedzwe neyakakodzera kugwinya kwekudya. Kana paine kuwanda kwezvakakora zvine mafuta uye akareruka makabhohaidhiretsi mune menyu yako, mavhoriyamu anowedzera kwete chete pazasi pechiuno, uye haizove iyo simulator ndiyo ine mhosva, asi kushaya kwekuzvidzora.

Mubvunzo wechitatu: Chii chandinofanira kuita kana ndichida kudzikisa huremu pabhasikoro rekurovedza muviri?

  • dzidzisa mumamiriro akatsiga kanokwana katatu pasvondo;

  • Kutsvaga playlist ine inokurudzira, inosimudzira mimhanzi yakakosha kupfuura painonzwika!

  • gara pabhasikoro rekurovedza muviri mangwanani asina chinhu kana mushure mekudzidziswa kwesimba (glycogen zvitoro mumuviri panguva dzino zvishoma uye maitiro ekupisa mafuta anotanga nekukurumidza);

  • chitiviri kwemaminetsi anopfuura makumi maviri;

  • kuongorora kupomba, kuichengetedza padanho re65% -75% yeiyo yakanyanya kurova kwemoyo. Kukarukureta kweiyo target moyo rate zone kunoitwa maererano nefomura yeKarvonen, zviri nyore kushandisa macalculator mazhinji epamhepo (kuti uverenge iyo yaunochiva iwe, iwe uchazoda hunhu huviri - zera remutambi uye chiyero chemwoyo pa zororo);

  • tevera kudya kunovaka muviri;

  • tora zvinyorwa pahuwandu uye nguva yezvikamu.

Mubvunzo wechina: Ndezvipi zvikanganiso zvakavandira avo vakatora uremu pabhasikoro rekurovedza muviri?

mudzidzisi wenetiweki yemakirabhu akasimba World Class

Iko kukanganisa ndiko kwakapesana chaizvo nemazano. Kana iwe ukasvetuka kurovedza muviri, pedal kwemaminitsi asingasviki makumi maviri panguva, usadzora kurova kwemoyo wako, uchitendera kuti iderere kana kuipfuure mukati meiyo yakapihwa chiyero chemwoyo, idya zvese, rovedza muviri zvine hukasha uye kanganwa nezve mhedzisiro yekutarisa - hauzo kurasikirwa nehuremu uye kubatsira hutano hwako… Kufinhwa uye kuverenga kunorwadza kwemaminetsi asara kusvika kumagumo kwechidzidzo zvakare kuri kuomesa kwete: sezvo iwe uri pane bhasikoro, enda nekukanyaira!

Mubvunzo wechishanu: Ko kurovedza bhasikoro kunotsiva mimwe mitambo yese here?

Paunenge iwe waenderera wega uye ukakwira pabhasikoro rekurovedza muviri, unogona kutarisira kubudirira - iwe uchabvisa zvitoro zvine mafuta uye uwane kudzikisira vhoriyamu. Nekudaro, iwe haugone kuwana chakaringana chimiro, zvakare nekuti mafuta anozoenda kwete kwete chete kubva kune iwo mativi emuviri anobatanidzwa mukudzidzira bhasikoro. Chero ani zvake anoti chero chinhu, tarisa uremu hazvigoneke, uye musikana wese anoziva nzvimbo dzedambudziko kubva uko mafuta anonyanya kusada kusiya.

Zvichienderana nekurovedza muviri kwakareba uye kwakaringana pabhasikoro rakamira, unogona kusimuka zvinooneka, asi, semuenzaniso, haugone kuwana zororo rakatenderedzwa matako uye usaite neanoshungurudza "ngirozi mapapiro" triceps). "Kuvezera" chimiro chakanaka chaizvo inhanho inotevera mushure mekubvisa mafuta akawandisa emuviri. Kuzadzikisa chinangwa ichi kuchakubatsira kubatanidza anaerobic (simba) kurovedza mujimu neaerobic (somuenzaniso, pabhasikoro rakamira), uye, hongu, kudya kwakadzikama pakati nepakati nekudya kwechisikigo, zvishoma zvakagadziriswa. Chero bedzi zvinhu zvakabikwa, zvihwitsi, sosi, mafuta ehydrogenated, semi-yakapera zvigadzirwa, soda, doro zvichiramba zviri mumenyu, unogona kudzidzisa zvishoma zuva rose - kurota kwemuviri wakaisvonaka hakuzoitiki.

Gadzirira chokwadi chekuti mhedzisiro uye nguva yekubudirira kwayo zvinonetsa kufungidzira kunyangwe kune mudzidzisi ane ruzivo: zvichave nyore uye nekukurumidza kune mumwe munhu kudzikira huremu, uye kune mumwe munhu - kuwana mafomu ebonde. Zano rakanakisa iwe raunogona kupa mune ino mamiriro kubata kurapwa kwete sedambudziko, asi semararamiro.

Mubvunzo wechitanhatu: Maekisesaizi emabhasikoro akasiyana kwazvo! Ndeipi yakanakira kurasikirwa uremu?

Mhando dzakajairika ibhasikoro rinodzokororwa uye bhasikoro rakamira rakamira. Ivo vanowanzo kutengwa kuti vashandise pamba; kune michina yakadaro mumajimu. Mhando yega yega ine zvayakanakira nezvayakaipira.

Iyo inobvumira mutasvi kuti agare akatsamira kumashure, saka inonyanya kukodzera kune vanhu vakaguta, pamwe nevakuru uye avo vari kupora kubva pakuvhiyiwa.

zvayakanakira:

- inogadzirisa kumashure

- inokutendera iwe kutora chinzvimbo chakasununguka uye chakasununguka 

nezvayakaipira:

- inotora mutoro wekudzika kwakadzika

- inotora yakawanda nzvimbo mufurati

Iri padhuze nepadiki pakunzwa nekuita bhasikoro chairo: naro unogona kugona bhasikoro, kutora chero chinzvimbo, kusanganisira chinzvimbo chekumira (iyo inonzi "dhizaini dhizaini").

zvayakanakira:

- inokutendera kuti ushandise nhamba hombe yemasumbu mapoka (semuenzaniso, kana iwe ukabvarura chiuno uye uchinamira kumberi, uchichengeta makwikwi echisikigo emusana, ipapo kumashure kwehudyu nemagaro kunotakurwa zvakanyanya)

- inokwanisa kupa yakanyanya kurovedza muviri

- compact 

nezvayakaipira:

- haina kukurudzirwa kuti ishandiswe zvachose kune avo vanorwadziwa nemusana

- ine mutengo wakakwira

Zvirongwa zvakawanda, "mabhero uye muridzo" uye zvigadzirwa, izvo vagadziri vanogadzirira mamodheru emazuva ano emabhasikoro ekurovedza muviri, anogona kuita kuti zvishandiso zvinyanye kukwezva kumutengi, asi pachokwadi zvine zvazvinoita zvishoma pamhedzisiro. Chinhu chikuru ndechekuti iyo simulator yakanakira iwe, uye iwe unogona kuzadzisa inodikanwa yekurova kwemoyo uye kudzidzisa kwenguva yakakwana pasina kusagadzikana, njodzi uye kukuvara.

Mavhiki maviri evhiki kutenderera chirongwa chekudzidzisa kubva kuNastya neStas

Nyanzvi dzezvehutano dzinokoka munhu wese anoda kuyedza kana zvichikwanisika kudzikira uremu uchishandisa chete bhasikoro rekurovedza muviri kuti utore chikamu mukuyedza. Anastasia Pakhomova naStanislav Skonechny vimbiso: mhedzisiro yako inoenderana nehuremu hwekutanga, asi kana ukanyatsoteedzera kurudziro, ipapo mumavhiki maviri chete iwe uchaona kuti chimiro chako chachinja kuve nani!

Iyo nguva yese yekuyedza inotevera idya nguva dzose (5 nguva pazuva), muzvikamu zvidiki, kunyora menyu yezvikafu zvine yakaderera glycemic index uye kudya panguva chaiyo yehupenyu (mangwanani - mapuroteni uye akaomesesa makabhohaidhiretsi, mune yechipiri - mapuroteni uye chikafu chine fiber yakawanda). Inwa zvakawanda mvura isina mvura, uchiyeuka kubhadhara kurasikirwa kwemvura paunenge uchifamba. Usati waekisesaiza pabhasikoro rakamira, unogona kunwa amino asidhi yekuwedzerakumisa maitiro emakatoni mumhasuru yemhasuru, uye mushure mekunge chirongwa ichi "chakamisikidzwa kumashure", zvakakodzera kutora chikamu chewheyini protein mukati memaminitsi gumi nemashanu kana idya mazai machena maviri (yakabikwa kana muchimiro chemhepo omelet). Unogona kudya zvakajairwa awa nehafu mushure mekuchovha bhasikoro ipapo - mune ino kesi, chikafu chinofanira kusanganisira chigadzirwa cheprotein (nyama, hove, hove dzegungwa), sosi yemakarobhydrate akaomarara (yakazara zviyo porridge) uye miriwo mitsva ( isina-starchy). Enda!

Iwe unofanirwa kudzidzisa mangwanani padumbu risina chinhu nguva yakatemerwa nevarairidzi, kudzivirira mabhureki:

1 zuva - 30 maminetsi

2 zuva - 33 maminetsi

3 zuva - 35 maminetsi

4 zuva - 35 maminetsi

5 zuva - 37 maminetsi

6 zuva - 40 maminetsi

Zuva 7 - zororo

8 zuva - 43 maminetsi

9 zuva - 45 maminetsi

10 zuva - 45 maminetsi

11 zuva - 47 maminetsi

12 zuva - 50 maminetsi

13 zuva - 55 maminetsi

14 zuva - 55 maminetsi

Wakasarudza here pakuyedza "Kurera uremu pane bhasikoro rekurovedza muviri"? Shandisai zvaunowana mumashoko!

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