Kudzidzira kutenderera (Cycle)

Muchinyorwa chino, tichatsanangura kuti kudzidziswa kutenderera chii uye kuti ndeyei. Chii chaunoda kugadzirira chidzidzo? Basic kudziya-up maekisesaizi pamberi pekudzidziswa uye kuvapo kwezvinopesana zveCycle.

Chiyero chakaoma: Kune vanotanga

Cycle-training inoitwa pamabhasikoro ekurovedza muviri, ayo asina kufanana neakajairwa. Ivo vane yakavakirwa-mukati mehuremu meshini iyo inobvumidza iwe kuita akati wandei maekisesaizi akasiyanawo neanowanzoitwa pabhasikoro. Iwe hauzofanire "kukwira" uchitaura uye chengetedza kuti mangani makiromita awakakwanisa kufambisa.

Kurovedza hakuitike munhu mumwe nomumwe, asi chaizvoizvo mumapoka. Mudzidzisi anovhura mimhanzi inonzwika uye anotungamira shanduko yezviitwa: anorayira kushandura mutoro, kumhanya kwe "kufamba", kusimba. Iwe "uchakwira" mumugwagwa wakatsetseka, uye shure - pamakumbo, makomo anopfuura uye nzvimbo yakaoma. Onawo: nhanho aerobics Workout

Ese aya maekisesaizi ane chinangwa chekukurumidza kuonda, nekuti mune imwe Workout unogona kupisa kanenge 700 kcal. Imhaka yekuti chidzidzo chimwe chakakamurwa kuita zvinhanho zvakati wandei zvekuti unogona kurasikirwa nemapondo ekuwedzera nekukurumidza kupfuura paunenge uchiita maekisesaizi echinyakare.

Chii chinonzi cycle training ye?

Kudzidzira kunodiwa kuitira kuti: kupisa mafuta akawanda; kukudziridza kutsungirira; kuvandudza kushanda kwemoyo; kusimbisa tsinga dzeropa; shandai mahudyu uye muvape "inonaka" zororo, bvisa cellulite. Makirasi anoitwa achienderera mberi, izvo zvinoreva kuti haungakwanise kunyepedzera kuti wakaneta woenda kunozorora. Mushure mezvose, murairidzi anogara achikutarisa.

• Inofanira kuyeukwa kuti kurovedza kunofanira kutanga nekutambanudza muviri wezasi, kudziya kwakakodzera. Ipapo hapazovi nengozi yekushanda zvakanyanya mhasuru kana kutambanudza marunda.
• Kana usati wambobatikana zvakanyanya, zvingava nani kuti unyore muboka revanotanga, uko mitoro inopihwa muhuwandu hwepakati. Ikoko iwe uchasarudza kana kurovedza kwakadaro kwakakunakira iwe.

Kuti udzidzise boka, iwe uchafanirwa kutora zvipfeko zvezhizha zvakasununguka - leggings, T-shirt. Iwe unogona kuchinja leggings kuita shorts kana iwe uchinzwa wakasununguka. Zvipfeko zvinofanira kugadzirwa nezvinhu zvakasikwa, zvakakwana kufema. Zviri nani kutora sneakers neyoga yakaoma kuitira kuti irege kukotama uye kugadzirisa tsoka. Usakanganwa kuuya nebhodhoro remvura netauro. Onawo: kusimba aerobics Workout

Zvikonzero zvekutanga kuchovha bhasikoro

1. Kuwanikwa uye kuchengeteka - Cycle inokodzera anenge munhu wese. Kana iwe usingakwanisi kuita mitambo yakawanda nekuda kwemarwadzo ekudzokera shure, uye chiremba akarambidza kurovedza simba, ipapo bhasikoro rekurovedza muviri richakubatsira kuti uzvichengete uri muchimiro chikuru chemuviri. Mushure mezvose, mutoro uri pazasi kumashure hauna zvishoma.
2. Kurasikirwa nehuremu hwakawandisa -Makirasi pabhasikoro rekurovedza muviri anopa yakanyanya mhedzisiro pakupisa mafuta. Munguva pfupi, iwe unogona kuzviunza iwe mune yaunoda chimiro.
3. Kudzidziswa kwemhasuru kwakakwana - Kudzidzira kwakanangana nekuona kuti muviri wese unoshanda. Zvose mahudyu, uye tsoka, uye shins, uye press, uye maoko zvinobatanidzwa. Izvi zvichabatsira kuwirirana kuderedza uremu, kuumba chimiro chakanaka.
4. uplifting mood -Kutenderera inguva inonakidza iyo inobvumidza iwe kusanganisa bhizinesi nemafaro. Iwe uchave uri pakati pevanhu vane pfungwa dzakafanana vanosimudza mweya wemitambo, teerera kumimhanzi inofara, taurirana nemurairidzi asingakusiye iwe kuzorora. Imwe neimwe yekurovedza muviri ichava zororo diki kwauri.
5. Kusimbisa moyo -Iyo Cycle Exercise bhasikoro chishandiso chikuru chekudzidzira cardio. Makirasi anozovandudza kushanda kwemoyo, kudzoreredza vascular tone, uye normalize metabolism.

Cycle inofanirwa kune vanhu vanofarira maekisesaizi esimba. Kufambisa bhasikoro kunowedzera kutenderera kweropa mumakumbo, kugovera oksijeni mumasero ose. Izvi zvinoreva kuti mhasuru dzinenge dzave muchimiro chakanaka uye dzinotanga kukura nekukurumidza.  Uyezve Verenga: Yoga Workouts Kune Vanotanga

Basic bhasikoro zviitwa

• Cycle Intro  - Ichi ndicho chidzidzo chekutanga chevanotanga vane mitoro mishoma uye kusimba.
• Cycle Endurance - Yepamberi vhezheni, inovandudza kutsungirira, inopisa macalorie zvakanyanya sezvinobvira.
• Cycle Strength Chidzidzo chacho kutevedzera kuchovha bhasikoro uchikwidza. Kudzidzira kunoitika mune zvese zvakagara uye zvakamira. Somugumisiro, misumbu inosimbiswa, inokura, tendon inodzidziswa.
• Cycle Interval -Kudzidziswa kunosanganisira mitoro inochinjana nekuzorora. Iyi ndiyo imwe yenhanho dzakaoma dzinoratidza kutsungirira kwevatori vechikamu uye kuivandudza.
• Cycle Race Day - Uyu ndiwo mujaho chaiwo webhasikoro, panguva iyo zvikanganiso zvese zvevatori vechikamu zvicharatidzwa kuti vazive zvavachada kushanda nazvo.

Kudzidzira bhasikoro kwakanakira avo vanoda kuderedza uremu munguva pfupi inobvira, kuwana manzwiro akawanda akanaka kubva mukutamba mitambo. Makirasi haana zvachose maitiro: ese 50-60 maminetsi anopfuura mukufamba pasina kumira uye kuzorora. Uyezve Verenga: Stretch Workouts

Zvinokurudzirwa uye contraindications pakudzidziswa bhasikoro

Kana iwe wakambozorora kwenguva refu mukuita basa remuviri, zviri nani kutanga nekufamba - kusvika ku7 km pazuva kuunza tsandanyama mutoni uye chimiro. Usakurumidza kuzvipa mutoro mukuru munyaya iyi. Uye zviri nani kubvunza chiremba kuitira kuti akuudze zvinodiwa kumuviri wako.

Contraindications: kukundikana kwemoyo; asima; kufutisa; kukuvara kwegumbo; angina; tachycardia; chirwere cheshuga mellitus; thrombophlebitis. Onawo: Les Mills Workouts