Mukati
"Iwe kurumidza, uchaita kuti vanhu vaseke" - huchenjeri hwevanhu, hwakakodzera nguva dzese. Iyi tsumo inowanzouya mupfungwa kana uchiona vanotanga mujimu. Semutemo, zvikanganiso zvavanoita zvakajairika uye zvinofungidzirwa zviri nyore. Ehezve, hazvizove zvinogoneka kudzivirira zvachose zvikanganiso zvese - asi zvichiri kugona. Kuti uite izvi, unofanirwa kusarudza murairidzi, tanga wafunda izvo zvekutanga zvirevo, zvirevo, pfungwa naye, uye chete wozoenda kune simulators.
Basa rakakosha remurairidzi nderekuratidzira iwo maitiro ekuita akasiyana maekisesaizi pane simulators, kukubatsira iwe kuverenga mutoro uye kusarudza inoshanda kurovedza muviri. Kutarisisa kurovedza muviri kunobatsira iwe kudzivirira kukuvara uye kuzadzisa mhedzisiro yaunoda nekukurumidza
Chii chakakosha kuziva usati watanga kushanda
Izvo zvakakosha kuti uronge kudya kwako uine kudzidziswa mupfungwa. Nekudaro, pakati pekudya kwekupedzisira nemakirasi panofanirwa kuve nekuzorora kwema 1-1,5 maawa. Mushure mekudzidzira, zviri nani kudya mu0,5-1 awa. Kuti usakanganise muyero wemvura mumuviri, zvinodikanwa kunwa mvura pamberi, panguva uye mushure mekudzidziswa. Pamusoro pekunyaradza kwemukati, nyaradzo yekunze haina kukosha zvakanyanya: zvipfeko zvekudzidzira zvinofanirwa kuve zvakasununguka, hazvifanirwe kusimbisa muviri wako kana kuchera mukati maro, zvinofanirwa kukupa mukana wekuita. Iwe unofanirwa zvakare kufunga nezve izvi pamberi.
Kukanganisa kwakajairika newbies kuri kuita kushingairira. Mumajimu, anotanga anoita akawanda maekisesaizi pane akasiyana simulators, anoedza kusapotsa chero chinhu. Izvi zvinotungamira mukunyanyisa kushanda uye kuramba kubva kudzidziswa mune ramangwana. Zvirinani kuti usamhanyire mune iyi nyaya.
Kana iwo maekisesaizi akaitwa nemazvo, mhasuru dzinofanira kukuvadza zvishoma, uye kune kuomarara mavari. Kunzwa uku kunoenda mushure memazuva 2-4. Kana iwe uchinge uchirwadziwa mumajoini uye musana, iwe unofanira kubva wamira kudzidziswa. Kana zviratidzo izvi zvikaonekwa, zvinonyanya kuitika kuti maitiro ekurovedza muviri haana kunaka kana kuti huremu hwacho hahwusi.
Kugwinya kudzidziswa kuumbwa
Iyo yekurovedza muviri inofanirwa kunge iine zvikamu zvitatu - kudziya-kumusoro, chikuru chikamu, kutandara kurovedza muviri.
Basa rekudziya-kupisa kuita kumisikidza yekufema uye kutenderera masystem, kudziisa mhasuru dzinotakurwa muchikamu chikuru chekurovedza muviri. Kazhinji, makuru matambudziko evatangi vanobva mukuregeredza kudziya (kukuvara, kusagadzikana mushure mekudzidziswa, nezvimwewo). Iyo yekudziya-up inofanirwa kugara ingangoita maminetsi gumi kusvika gumi nemashanu. Inofanira kusanganisira mashoma emaminetsi mashanu e cardio pane chero cardio muchina kugadzirira mwoyo, chakareruka kuomarara kwemajoini jimunasitikisi, zvine simba kutambanudza uye bodyweight kurovedza kugadzirira majoini.
Basa guru ndere kuita kurovedza muviri kwemapoka akarongwa emhasuru. Huwandu hwekurovedza muviri, seti uye kudzokorora kunoenderana zvakanyanya pazvinangwa zvega uye zvinogona kusiyana. Chikamu chikuru chekurovedza muviri chinofanira kunge chiri 6-8 kurovedza muviri. Boka rega rega remhasuru rinofanirwa kuita ma1--3 maekisesaizi. Izvo zvakakosha kune vanotanga kuti vashande tsandanyama dzose mune kumwe kurovedza kuitira kudzidzisa muviri wavo kufamba nemazvo uye kurangarira maitiro ezvekutanga zviitwa. Maekisesaizi akarongedzwa mukurovedza zvinoenderana neshoko kubva kune yakaoma (mizhinji-yakabatanidzwa yemahombekombe makuru emhasuru) kune yakapusa (imwechete-yakabatana kune mashoma mhasuru). Pakupera kwekudzidzira kwako, teerera kushandira yako abs.
Huwandu hwenhanho dzevatangi vekutanga haufanire kunge hwakakura - ma 2-3 nzira mune yega yega kurovedza yakakwana. Huwandu hwekudzokorora mune yega nzira ndeye 10-12. Zorora pakati pemaseti - kusvikira kufema uye kurova kwemoyo zvadzoreredzwa. Chero pese paunonzwa kugadzirira, ramba uchiita basa rako. Paavhareji, iyo yasara mushure meese seti ndeye 1,5 maminetsi.
Ngatitaurei pfungwa dzakadai sehuwandu hwemaitiro, huwandu hwekudzokorora. Semuenzaniso, ngatiti iwe unodzidzisa makumbo ako emakumbo nekuita iyo Barbell Shoulder Squat. Takaenda kumaraini, takatora bharanzi pamapfudzi, takaita 8 squats nayo, ndokuzoisa barbell kumashure. Mune ino kesi, iwe waita 1 kusetwa ne8 reps. Iwe unogona kuzorora uye kudzokorora iko kurovedza 1-2 dzimwe nguva, uyezve wozorora zvakare woenderera kune inotevera rinotevera.
Chinangwa chechikamu chechitatu chekudzidzisa ndechekusimudzira kufema uye kutenderera kweropa. Zvinokurudzirwa kutora 5-10 kufema kwakadzika, ita yakapfava yekutambanudza yakaoma uye yakaturika pabhawa.
Fitness Center zvishandiso
Kune matatu marudzi emidziyo munzvimbo dzekusimba: midziyo yesimba yekudzidzisa, michina yemadhio uye zvirema zvemahara (zvidhoma uye mabhero).
Simba michina inodiwa kuti ushandise mhasuru mune anerobic modhi uchishandisa zviyereso. Pavari iwe unopa mutoro kune iwo mafupa emhasuru. Mazhinji ezviitwa zvekutanga zvekudzidzira zvinofanirwa kuitwa pane simulator. Icho chokwadi ndechekuti mutambi anotangisa haasati anzwa muviri wake zvakanaka uye haana ruzivo irworwo rwehunyanzvi hwekuita maekisesaizi anomutendera kuti asakanganisa. Iyo trajectory yekufamba mune musimba michina inofungidzirwa kunze pamberi, izvo zvinokutendera iwe kuti unzwe nyama dzako.
Varairidzi veCardio vanopa kunyanya mutoro wemuviri mumuviri weaerobic modhi. Pavari unodzidzisa kutsungirira kweiyo yemoyo system. Ivo akakodzera kune avo vari kutsvaga kushaya huremu kana kudziya kune kwakanyanya kurovedza muviri.
Zviyereso zvemahara zvidhoma uye bharanda. Iko kune zvakakosha zvekudzidzira zveboka rega rega remhasuru, iine huwandu hwakawanda hweakakosha kurovedza muviri kunoitwa neadumbbells uye barbells. Kuti tsandanyama dzako dziwane mutoro wakakodzera, zvisinei nezvinangwa, usakanganwe nezverudzi urwu rwemidziyo. Nekudaro, kuwedzera mahara ehuremu kunofanirwa kuitwa zvishoma nezvishoma. Izvi zvinonyanya kuitika kune zvehunyanzvi zvakaoma zvekutanga kurovedza muviri.
Kutanga chirongwa muenzaniso
Warm up: maminetsi mashanu pane elliptical mudzidzisi uye kwemajoini maitiro.
Chikamu chikuru: 8 kurovedza muviri, imwe neimwe inoitwa mune 2-3 seti ye 10-12 kudzokorora.
- Gumbo rinodhindisa mune iyo simulator;
- Kuwedzeredzwa kwegumbo repazasi mune iyo simulator;
- Kubatikana kwegumbo repazasi muiyo simulator;
- Dhonza yeiyo yakatwasuka kubhokisi;
- Horizontal block dhonza
- Dhinda kubva pachifuva muHammer simulator kana kusundira-kumusoro (zvinokwanisika kubva pamabvi);
- Kufamba nezvimedu zvinopinza mumativi;
- Kunyepa crunches.
Kuchenesa Pasi: Maminitsi gumi nemashanu e cardio uye nyore kutambanudza.
Sezvo padanho rekudzidzira, iwe unogona kutsiva kuwedzerwa kwemakumbo neyakaomesesa maitiro ekurovedza muviri - mapapu ari munzvimbo muSmith simulator, dzidza maitiro ekutsvanzvadzira mune imwecheteyo simulator. Wobva wawedzera zvishoma nezvishoma izwi rako rezviitwa, uchiziva kugona kwekufamba kutsva nemabhero uye mabhero.
Vatangi vazhinji vanotanga kufunga kuti mhasuru dzinosimba uye dzinotsungirira nekudzidziswa, asi izvi hazvisizvo zvachose. Munguva yekudzidzira, muviri wese unogamuchira mafambiro ekufambisa munzira, nepo iwo chaiwo maitiro ekutsva kwemafuta uye nekukura kwetsandanyama kunoitika panguva yekuzorora. Semuenzaniso, kana iwe ukaita kurovedza muviri kuti uderedze huremu, adipose tishu mune ino kesi inoputswa pasi kunyanya mushure mekudzidziswa.
Nekudaro, isu tinopedzisa: kudya kwakaringana kwakabatana pamwe nekuzorora kwemhando yepamusoro ndiyo kiyi yekubudirira kwekushanda kunounza mhedzisiro.
Nhanho yakanaka mune iri basa rakaoma - kuvaka chimiro!