Kurovedza muviri kwevanotanga pamba kudzikira uremu: kusarudzwa kwemaitiro + zvirongwa

Unoda kuonda uye kufunga kuti unogona kutanga kudzidzira kumba? Kana kuda kuvandudza kugwinya kwavo kwemuviri uye kuva nemitambo yakawanda uye ine toni?

Isu tinokupa iwe yakagadzirira-yakagadzirirwa Workout chirongwa kumba kwevatangi vane mifananidzo inoonekwa yekurovedza muviri uye yekudzidzisa chirongwa icho chinokubatsira iwe kurasikirwa uremu uye kubvisa nzvimbo dzedambudziko.

Workout kumba kwevanotanga: General mitemo

Kugara uchirovedza muviri kwakakosha, kunyangwe kana usina huremu hwakawandisa. Kutanga, inosimbisa mhasuru nekusimudzira kwekutsungirira kwemhasuru, izvo zvinokubatsira kuti umire nyore chero chiitiko chemuviri muhupenyu hwezuva nezuva. Chechipiri, ndiko kukura kweiyo yemoyo sisitimu uye kurovedza yemhasuru yemoyo iyo inoderedza njodzi yezvirwere zvakawanda, zvinosanganisira kurwadza kwemoyo nekurohwa.

Yetatu, kudzidziswa kunobatsira mukugadzirwa kwehomoni yemufaro (endorphins), iyo inoderedza njodzi yekukura kushushikana uye kushushikana nyika. Chechina, kugara uchirovedza muviri kunokurudzira munhu kuti ararame hupenyu hune hutano asina hunhu hwakaipa.

Kumba iwe unogona kuronga chaiyo inoshanda yekudzidzira uremu, uye nekuda kweizvi haudi michina yakakosha uye kunyangwe chero ruzivo rwehutano. Kana iwe ukasarudza chirongwa chakakodzera chekurovedza muviri uye kurovedza muviri nguva dzose, iwe unozokwanisa kuwana mhedzisiro, kunyangwe kana usati wambodzidziswa kare Tinokupa iwe chirongwa chedenderedzwa kumba kwekudzidzira kwevanotanga, yauchabvisa nayo huremu hwakawandisa uye nekuvandudza kunaka kwemuviri.

Izvo zvakanakira ino yekumba Workout kune vanotanga:

  • kurovedza muviri kuchabatsira iwe kuonda uye kuomesa muviri
  • chidzidzo chakakodzera kune vanotanga uye avo vagara vachidzidzira
  • neichi chirongwa, unogona kutanga kudzidzisa kumba
  • chirongwa ichi chinosanganisira kurovedza muviri kune ese makuru mhasuru mapoka
  • ivo vanokubatsira iwe kusimbisa mhasuru uye kubvisa nzvimbo dzine dambudziko
  • mazhinji ezvakarongedzerwa kurovedza muviri zvine hunyanzvi
  • iwe unozoda zvishoma zvishandiso.

Usati waenderera kune runyorwa rwezviitwa, ita shuwa kuti uverenge iwo marongero nemitemo iyo inokutendera iwe kudzidzisa zvine hungwaru uye zvinobudirira.

Mitemo yekudzidzira kumba kwevanotanga:

1. Tanga ino yekudzidzira kumba kune vanotanga nekudziya kudziya uye kupedzisa kutambanudza muviri wese. Tinokukurudzira kuti utarise:

  • Warm-up usati waekisesaiza: chirongwa chekurovedza muviri
  • Kutambanudza mushure mekudzidzira: chirongwa chekurovedza muviri

2. Nguva dzose ita mukumhanyisa shangu; hazvigoneke kudzidzisa kumba usina shangu, kana iwe usingade kuwana matambudziko nemajoini.

  • Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
  • Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

3. Edza kusadya kweawa imwe chete usati waita basa, kana zvisina kudaro iwe unogona kunge uine matambudziko nekudya. Hafu yeawa mushure mekudzidzira kudya mapuroteni + carbs (somuenzaniso, 150 g yekottage cheese + michero).

4. maminetsi makumi maviri usati warovedza muviri inwa girazi remvura uye unwe mvura mumaSIP madiki maminetsi gumi mukati mekirasi. Mushure mekudzidzira kunwa girazi remvura.

5. Dzidziso yakatemwa yevanotanga Inosanganisira maviri kutenderera, matanhatu maekisesaizi mune yega yega kutenderera. Denderedzwa rega rega rinodzokororwa mumakumbo maviri. Kana iwe uchiona zvichinetsa kutsungirira kurovedza muviri kubva pakutanga kusvika pakupedzisira, iwe unogona kutora maminetsi mashanu-kuzorora pakati pekutenderera kana kupfupisa iyo nguva yechirongwa.

6. Uku kudzidzira kwevakatanga kunosanganisira kushandisa timer (chiitwa chega chega chinoitwa kwemasekondi makumi matatu). Asi kana iwe usiri kugadzikana neiyi fomati, iwe unogona kuita zviitwa zvine gumi neshanu kusvika makumi maviri nemashanu zvekudzokorora pachiitwa chega chega.

7. Muchirongwa ichi mune maekisesaizi, anoda mativi akasiyana: kutanga kurudyi, kwozotevera kuruboshwe (semuenzaniso, mapapu, kusimudza gumbo, kuunza chidya padivi). Zvinokurudzirwa kupatsanura kuitisa kuita madenderedzwa maviri, kureva mukutenderera kwekutanga iwe unoita maekisesaizi kudivi rimwe, mukutenderera kwechipiri - kune rimwe divi. Asi kana iwe uchida kuomesa chiitwa uye nekuwedzera nguva yacho, unogona kuita kurovedza mativi ese ari maviri mumativi ega ega.

  • Bhandi: maitiro ekuita + sarudzo
  • Lunges: maitiro ekuita + sarudzo
  • Squats: maitiro ekumhanya + sarudzo

8. Iyo nguva yekudzidzira uku kumba kune vanotanga - 20-25 maminetsi (kusanganisa kudziya-uye kutonhorera-pasi). Iwe unogona kugara uchigadzirisa nguva yezvikamu mukufunga kwayo kwega, nekuwedzera kana kudzikisa huwandu hwekutenderera. Mira uye mira kurovedza muviri kana iwe uchinzwa dzungu, kushaya simba, kana kurwadziwa mukati memoyo.

9. Zvimwe zviitwa zvevatangi vekutanga iwe uchazoda dumbbell. Ukasadaro, unogona kushandisa bhodhoro remvura repurasitiki (1-1,5 litita) kana kupedzisa zviitwa pasina kuwedzera huremu. Kana mune kumwe kurovedza muviri, iwe, pane zvinopesana, usina kukwana mutoro, unogona kushandisa bhendi rekusimbisa muviri, zviyereso zvemakumbo kana kuwedzera.

  • Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo

10. Iyi seti yekudzidzira kwevatangi yakakamurwa kuita mazuva matatu. Iwe unogona kudzidzisa 3-5 nguva pasvondo zvichienderana nezvinangwa zvako uye kugona kwako - uchangopedza 3 imwe zano pakati pavo. Mushure memasvondo 3-4 ekuitwa, zvinoda kuwedzera nguva yekurovedza muviri (tarisa pane zvaunogona).

Unofanira kuona:

  • 5-zuva-rakagadzirira chirongwa chevatangi vekutanga kumba
  • Kudzidzira kudzikira kumba pasina kusvetuka kwevasikana: ronga kwemazuva matatu
  • Iyo simba chirongwa chevarume vane dumbbells kwemazuva matatu

Workout yevanotanga pamba: chirongwa chekurovedza muviri

Nekudaro, isu tinokupa iwe kudzidziswa kumba kune vanotanga, kunoitwa pane yakatenderera musimboti. Ramba uchitevedza zviitwa zvinoratidzirwa mukati menguva yakatarwa, iwo maekisesaizi anoitwa nenzira imwechete nekuzorora kudiki pakati pemaseti. Nekuchinjisa cardio uye simba zviitwa unowedzera moyo kurova uye kupisa akawanda macalorie uye matauroni mhasuru. Kana iwe uchida kudzora kurova kwemoyo uye macalorie akapiswa kuitira kurovedza muviri, saka unogona kutenga fitbit kana moyo rate monitor.

Sei kudzidzisa:

  • Chiitwa chega chega chinoitwa kwemasekondi makumi matatu
  • Bvarura mushure mekuita kwese kuita, masekondi gumi nemashanu (inogona kuwedzerwa kusvika pamasekondi makumi matatu kana uine moyo usina simba kana kutsungirira kushoma
  • Denderedzwa rega rega rinodzokororwa mumakumbo maviri
  • Pakati pekutenderera zorora 1 miniti pakati pekutenderera - 2 maminetsi
  • Kana usiri kugadzikana kuita kurovedza muviri, chitsiva, kana kuchisvetuka.

Nguva 30 masekonzi inoshanda / 15 masekondi zororo:

Nguva yekuvhara - makumi mana sec kutenderera / makumi maviri ezororo zororo (kusanganisira zvinongedzo kune gumi nematanhatu maitiro ekurovedza)

Workout yevatangi: zuva 1

Kutenderera kwekutanga:

1. Mutsiva (cardio, dumbu nemaoko)

2. squat nemasokisi ekukwira (yetsoka, magaro nemaoko)

3. Dumbbell bhenji muchina (ruoko nebendekete)

4. Kubereka maoko nemakumbo (yekadhiyo uye inzwi muviri wese)

5. zambuko (yemagaro nedumbu)

6. Bhasikoro (yedumbu nemakumbo)

Yechipiri kutenderera:

1. Vatambi (yekadhiyo uye inzwi muviri wese)

2. Tilts mune chinzvimbo che squat (yechiuno nemakumbo)

3. Kubereka maoko nema dumbbells akarara akati sandara (zvebhokisi nemaoko)

4. Lunge panzvimbo (gumbo uye magaro)

5. Simudza mabvi pachipfuva (ye cardio nedumbu)

6. Static tambo (Yemaoko, mapendekete, dumbu uye musana)

Workout yevatangi: zuva 2

Kutenderera kwekutanga:

1. Kick mativi nekubata kwepasi (ye cardio nemakumbo)

2. Bench wokudhinda kuti triceps (ruoko)

3. Burpee yakaderera rova (yekadhiyo uye inzwi muviri wese)

4. Bata makumbo (yedumbu uye musana)

5. Chigero (yedumbu nemakumbo)

6. Plank pamagokora kumira (Yemaoko, mapfudzi, dumbu uye musana)

Yechipiri kutenderera:

1. Kumhanya munzvimbo (cardio nemakumbo)

2. Kusimudzwa kwemaoko pane biceps (ruoko)

3. Mapfupa-squats (makumbo uye magaro)

4. Kufamba mubhawa (yekadhiyo uye inzwi muviri wese)

5. Simudza gumbo mberi (gumbo uye magaro)

6. Kura (dumbu uye musana)

Workout yevatangi: zuva 3

Kutenderera kwekutanga:

1. Kufamba zahlest-mhuru (yekadhiyo uye inzwi muviri wese)

2. Kukwirwa kwetsoka mu tambo yekuseri (kwemaoko, dumbu nemakumbo)

3. squat + gumbo kutapwa kune iyo divi (gumbo uye magaro)

4. Mabvi anosvika pachipfuva (yekadhiyo, dumbu uye magaro)

5. Pushups pamabvi (kubhokisi rako nemaoko)

6. Kumonyanisa kune rumwe rutivi (yedumbu nechiuno)

Yechipiri kutenderera:

1. Kusvetuka nekubereka kwemaoko netsoka (yekadhiyo uye inzwi muviri wese)

2. Kubereka maoko mukurereka (kumashure uye chifuva)

3. Kick kumberi uye kumashure (ye cardio nemakumbo)

4. Russian monyorora (yedumbu)

5. Kuunza hudyu yakarara nedivi (gumbo uye magaro)

6. Simudza gumbo rakatwasuka kumashure (gumbo uye magaro)

For gifs inobvuma youtube zviteshi: mfit, Linda Wooldridge, Rarama Musikana Akakodzera, Jessica Valant Pilates, FitnessType.

Workout yevatangi: mavhidhiyo manomwe akanakisa

Kana iwe ukaronga kuita pazvirongwa zvakapedzwa, tinokupa iwe sarudzo yemavhidhiyo makuru evatangi vaunogona kutanga kuita pamba.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

1. 's low impact cardio Workout isina kusvetuka kwemaminetsi makumi maviri neshanu

2. Simba rekudzidzisa kwevanotanga kwemaminitsi makumi matatu

3. Kufamba kudzikira kunoitika kumba mumaminitsi makumi mana nemashanu

4. Simba rekudzidzisa kwevanotanga mumaminitsi makumi matatu

5.Kudzidziswa kwepakati pevatangi (maminitsi makumi maviri)

Isu tinokukurudzirawo kuti utarise ku:

Kune vanotanga, kutsvedza

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