Kudzidziswa kwedunhu muboka (Kudzidziswa Kwedunhu)

Kudzidzira dunhu ndiyo imwe yenzira dzakakurumbira mukusimba kwemazuva ano. Iyi nhevedzano yezviitwa zvinotemerwa nguva uye kuitwa nguva nenguva uye panguva dzakasiyana pakati pavo.

Kuoma nhanho: Yepamberi

Kunyangwe iwe uri kushandisa dzidziso yedunhu kuvandudza yako yazvino kudzidziswa regimen kana kudzidza kutsva maekisesaizi, nzira iyi ine akati wandei mabhenefiti. Ingotanga neboka rekutanga kuti uve nechokwadi chekuti uri kuita zviitwa nemazvo.

Circuit Training ibasa rinoshanda iro rinotsemuka kuita akawanda akatevedzana ane nhevedzano yezviitwa. Iwe unoita chiitwa chimwe mushure mechimwe, kazhinji pa90 sekondi intervals. Kutenderera kwakazara kunogona kusanganisira aerobic kurovedza muviri, maekisesaizi ekusimbisa tsandanyama, kana musanganiswa wezvose.

Kudzidzira dunhu ndiyo imwe yenzira dzakakurumbira mukusimba kwemazuva ano. Iyi nhevedzano yezviitwa zvinotemerwa nguva uye kuitwa nguva nenguva uye panguva dzakasiyana pakati pavo.

Ungatanga sei kudzidziswa kwedunhu

Zviripachena, kune vanotanga, maekisesaizi ekurovedza muviri anofanirwa kunge ari mapfupi munguva, uye nguva dziri pakati pavo dzinofanira kunge dzakareba kupfuura dzevatambi vane ruzivo. Pakutanga kwekuvandudzwa kwekudzidziswa kwedunhu, maitiro e-aerobic anogona kukunda simba, sezvo zviri nyore.

Kana kurovedza kunoitika neboka mujimu, ipapo ese anodiwa simulators, sekutonga, atovepo. Zvese zvaunoda kuti uuye nazvo zvipfeko zvemitambo uye shangu.

Zvikonzero Zvekutanga Kudzidziswa Kwedunhu

1. Zvisinei nezvinangwa zvako zvekugwinya, zvakakosha kuti uvandudze simba retsandanyama. Sezvatinokura, muviri unorasikirwa nemhasuru nemapfupa. Maminitsi mashoma pasvondo akatsaurirwa kumabasa anosimbisa maoko ako, makumbo, uye mhasuru dzepakati zvinogona kukuita kuti uwedzere kusimba uye kubatsira kudzivirira zvirwere zvakaita seosteoporosis.

2. Kuita maekisesaizi enguva dzose, kwakadai sokusvetuka tambo kana kuti kumhanya panzvimbo, kunovandudza kufamba kweropa uye kunomhanyisa kurova kwemwoyo wako. Somugumisiro - kuderedza uremu, kuderedza ngozi yechirwere, kurara kwakanaka, nezvimwewo.

3. Kana iwe wakabatikana uye uchida kusanganisa simba uye aerobic kurovedza muviri kuchengetedza nguva, kudzidziswa kwedunhu ndiyo yakanyanya kunaka Workout kwauri. Kana iwe uchifarira zviitiko zveboka, iyo yakakurumbira gym circuit chiitiko chikuru chemagariro.

4. Kurovedza uku kunogona kunakidza uye kunakidza. Paunogara uchichinja maekisesaizi, yako psyche haina nguva yekusagadzikana manzwiro. Mukuwedzera, iwe unogona kugadzirisa kudzidziswa kwedunhu nekushandura maitiro ekurovedza muviri - sarudzo hadziperi.

Basic circuit training exercise

Kune akasiyana siyana edunhu ekudzidzira maekisesaizi akagadzirirwa marudzi akasiyana emakwikwi nemitambo. Semuenzaniso, tinopa imwe yezvirongwa zvakajairika zvakagadziridzwa kudzidzisa vatambi.

Kuti umhanye nekukurumidza, unofanirwa kukudziridza urefu hwenhanho, simba, uye simba. Heino rondedzero yedunhu rekudzidzisa maekisesaizi anodiwa kuti uwedzere kumhanya kwako kumhanya:

• 4 inomhanya mu400m kubvuta pakumhanya kwemujaho, zorora maminetsi maviri pakati peumwe neumwe;
• 20 inosimudza pagumbo;
• kumhanya 800 metres pakumhanya kwemujaho;
• 20 squats pagumbo rimwe pagumbo rimwe nerimwe;
• 8 mijaho mu200m inobvuta paine miniti imwe chete pakati;
• 20 nhanho inosimudza pagumbo rega rega;
• 8 mijaho yemamita zana ine 100-yechipiri kuzorora pakati pavo; kusvetukira mberi kune rimwe gumbo, zvakakosha kukunda 15 metres;
• kumhanya kwemaminetsi matanhatu nekumhanya kuri nyore;
• 4 mijaho ye400 metres ine maminetsi maviri ekuzorora pakati pavo.

Mukumhanya daro refu, kutsungirira kwetsandanyama ndiyo kiyi yenhangemutange inobudirira. Maekisesaizi edunhu anoenderana musanganiswa wesimba uye kutsungirira maekisesaizi anozokubatsira iwe zvirinani kugadzirira marathon kumhanya. Rondedzero yezviitwa zvinokurudzirwa:

• kumhanya kwemaminitsi gumi nemashanu;
• 20 squat uye deadlift maekisesaizi;
• 20 push-ups;
• 15 squats pagumbo rimwe pagumbo rimwe nerimwe;
• 30 kusimbisa mitsipa;
• kumhanya 800 metres pakumhanya kwemujaho;
• 20 inosimudza pagumbo;
• 20 push-ups pabhenji;
• 20 mapapu ane dumbbells pagumbo rimwe nerimwe;
• 20 kaviri crunches;
• kumhanya 800 metres pakumhanya kwemujaho;
• 20 squats;
• kumhanya 1500 metres;
• Maminitsi gumi nemashanu ekumhanya.

Zvirongwa zvekudzidzisa dunhu zvine chinangwa chekutsungirira uye kuvaka mhasuru zvinogonesa kugadzikana kwemuviri.

Zvinokurudzirwa pakudzidziswa kwedunhu

• Kudzidziswa kunodikanwa riini? -Zviratidzo ndeye hypodynamia, kushaya tsandanyama uye kutsungirira.
• Contraindications -Dzidzo yedunhu inopesana kana paine kukuvara uye kukanganisa kwakakosha kwemabasa emusculoskeletal.

Mhando yega yega yekudzidziswa kwedunhu inogona kugadziridzwa kune zvaunoda. Uku kunyange kugoverwa kwezvirongwa zvakasiyana-siyana zvekurovedza muviri kunoguma mune yakaringana fitness regimen inova ndiyo inoita kuti ive yakakurumbira.