La kuramba simba Iko kugona kwemuviri kurwisa kuneta. Kune izvi, icho chinoyerwa kusimba kwemutoro uye iyo nguva yemutambi yekuyedza kukurira kuneta mune yakanyanya kudzokorora kutenderera. Mitambo senge kuenderera mberi nekumhanya kana kushomeka kwakadzika maseketi inobvumira kuziva kuramba kunogona kuyerwa sepfupi, pakati nepakati refu. Kazhinji, zvakadzama kuramba mabasa zvinoitwa kuwedzera nguva yekushanda.
Muchidimbu, hachisi chinhu asi simba chengetedza simba padanho rinogara riripo panguva iyo chiitiko kana mutambo wemitambo unogara, nekudaro, zvakawandisa, zvinotsigirwa pane zvigaro zveaerobic, kunyangwe pahukuru hwakanyanya kupfuura makumi mana kana makumi mashanu muzana esimba rakanyanya, panowanzo kuve neshanduko kune anaerobic. Simba rekutsungirira riripo mumhando dzakasiyana siyana dzemitambo.
Sekureva kwaJuan José González-Badillo, Purofesa weTheory uye Practice yeMitambo Yekudzidzisa paFakisheni yeMitambo Sayenzi yePablo de Olavide University yeSeville, tichifunga nezve zvido zvemutambo wega wega kune nzira dzakasiyana dzekudzidziswa zvichienderana nematanho ematanho. inodikanwa mune yega yega mutambo modality:
Mumitambo mune simba rakanyanya uye simba rinoputika, mukutarisana nekupokana kukuru, vanoita chinzvimbo chakakosha, ivo vanofunga kuita 3-4 nhevedzano ye1RM (kudzokorora kwakanyanya)
Zvekutsanya kusimba kwesimba, ivo vanofunga kuita 3-5 seti ye8-20 reps pakumhanya kwazvo uye iine 30-70% ye1RM, ichishandisa makumi matanhatu kusvika -60 ″ kupora.
Zvekutsungirira mitambo ine mashoma simba masosi, ivo vanokurudzira kuita mashanu maseti e5 kana anopfuura reps pa20-30% ine inononoka kumhanya mitengo uye mapfupi kumbomira (40 ″ -30 ″).
Ose maviri masimba akasimba uye simba rekutsungirira rinogona kudzidziswa panguva imwe chete uye rinofanirwa kuve iro murairidzi anovandudza mashandiro uye anofarira kushandiswa kwakanakisa kwega kwega kwekurovedza muviri.
Benefits
- Inovandudza kugona kwemoyo uye kweropa kutenderera
- Inosimbisa mweya wekufema
- Oxygenates mhasuru
- Inokurudzira kukura kwemhasuru
- Inosimbisa mapfupa
- Inobatsira kudzikisa mafuta emuviri
- Inokurudzira kupora
- Wedzera kuwanda kwemagetsi
Mazano
1. Dzivisa kudzidziswa kukanganiswa
2. Ongorora mashandiro emutambi maringe nemitoro yebasa.
3. Teerera kudzokorora
4. Wedzera kusimba zvishoma nezvishoma
5. Kugadzirira kwakasarudzika
6. Cherekedza zvinodiwa nemumhanyi