Mukati
Kune chero munhu asiri chakavanzika chekuti huwandu hwakawanda hwemitambo hunodzorwa nemisimboti yehunyanzvi, "Chitima chipi - chaunowana". Iyi ndiyo ipfupi nzira yekubudirira kwakakwirira munzvimbo yakasarudzwa: anovaka muviri anowana tsandanyama hypertrophy uye kupatsanurwa, simba rinosimudza - simba rakanyanya mumakwikwi matatu, makwikwi anosimudza - zvakare simba, zvakare, mumakwikwi ekudhirivhara, asi kwete makuru, uye imwe yeimwe mhando, ine simba, nezvimwe.
Maitiro aya ane zvakashata: hushoma hunyanzvi hunotungamira kuchinhu chekuti hunhu hwemitambo uye hunyanzvi hwaunogona kushandisa muhupenyu chaihwo, kwete nguva dzose uye kwete kwese kwese. Muvaki wemuviri pachokwadi zvinogona kunge zvisina kusimba sekutarisa kana tichienzanisa neyakafanana powerlifter, iyo powerlifter - yakasimba, asi isina kuoma, anosimudza uremu, mukupesana, ane simba rakanaka kutsungirira, asi simba risina simba. Uye zvakare, vamiriri vechinyakare kuchengetedzeka mabhaisikopo anowanzo kuve ari ega muhurongwa hwechiitwa, icho chavanogara vachidzidzira.
Maitiro ekubatanidza mitambo nemamiriro ekurarama anoshanda, pamwe nemhando dzesimba rekuita izvo zvakakosha kuti uite munhuwo zvake muhupenyu hwezuva nezuva? Maitiro matsva mukusimba anonyanya kusarudza nyaya yacho. Rinoshanda kudzidziswa - ingori chirango chakadai. Iyo yakavakirwa zvichibva pane yakakosha mitoro uye chiito icho chinonzwa uye chinoita vanhu mazuva ese.
Ruzivo rwakazara nezve kudzidziswa kwekushanda
Kushanda kunoshanda kurovedza muviri uko kwakavakirwa pakushanda kunze kwezviitiko zvepanyama zvinoitwa zuva nezuva. Semuenzaniso, kusvetuka, Kumhanya, kusimudza zvirema zvidiki, kuchenesa imba, kutamba nevana, nezvimwe. (hongu, kana zvasvika pazviito zvezuva nezuva zvakadaro zvinoreva munhu anotungamira anoshanda mararamiro). Mazhinji eaya mafambiro ari mnogocwetnye uye anonetsa kwazvo mu biomechanics. "Kusurukirwa" sekudaro, kurovedza kushanda hakusi.
Pane chinhu chimwe chakakosha. Basa rinoshanda rinomanikidzwa kushanda kwete chete hombe uye dzinooneka mhasuru, asi yakawanda diki mhasuru-inosimudza, iyo mune yechinyakare simba kudzidziswa inowanzo regedzwa. Kupomba tsandanyama idzi kwete kuve kwekudzora kwepfungwa, kudzidziswa kwavo hakusi kwekutarisa mupfungwa, se, semuenzaniso, masimba esimba kune chero "chipfuro" tsandanyama. Kushanda kwekudzidzira mhinduro yedambudziko iri kunoshandiswa akati wandei ezvishandiso uye nemisimboti yekudzidzira (pamidziyo uye kudzidziswa zvinokurukurwa pazasi).
Ndeapi mabhenefiti ekudzidzira basa?
Isu tinocherekedza mashanu mabhenefiti akakosha ekudzidzira basa, ayo akakosha kuziva:
- Rudzi urwu rwekudzidziswa inovandudza hunhu hwese hwepanyama: simba (muchimiro chekusimba kwesimba kutsungirira kutanga uye kunyanya - asi irwo rudzi urwu rwemasimba muhupenyu hwezuva nezuva uye zvinowanzoitika), kumhanya, aerobic kutsungirira, kuchinjika, kubatana.
- Iyo yakaenzana uye inoenderana kukura kwemarunda emhasuru, nekuti mutoro unopihwa ese mapoka emhasuru, pasina kusarudzika, uye achishingairira kuita basa remhasuru-inosimbisa.
- Kunatsiridzwa chitarisiko chemumhanyi: kupisa mafuta uye kuvaka "yakaoma" aesthetic mhasuru (hongu, isina yakanyanya kureba senge mukuvaka muviri).
- General kumutsidzira mhedzisiro pamuviri: inowedzera metabolism, kurovedza muviri kunowanzo "kusunga" kwetsika dzakaipa, kunotanga kudya zvakanaka uye kuchengetedza mararamiro ane hutano.
- Imwe mhedzisiro inobatsira, iyo neimwe nzira inowanzo kufuratirwa: kudzidziswa kunoshanda nekuda kwekusiyana kwavo kwakasiyana maererano nesarudzo yemaekisesaizi uye mashandisirwo akashandiswa anowedzera, "mitambo inofunga" vadzidzi. Mutambi wekutanga "akavhura" kurovedza aine barbell, dumbbell, yekurovedza muviri uye nezvimwe (uku kudzidziswa kunoshanda kwakafanana necrossfit).
Rinoshanda kudzidziswa kushanda OSE makuru mapoka emhasuru, uye iyi ndiyo imwe yemabhenefiti makuru eiyi nongedzo yemitambo. Iyi sisitimu inokutendera iwe kuti "utore" mhasuru-inosimbisa uye mamwe akasarudzika masumbu mapoka. Izvi zvinoitwa nemhando dzakasiyana uye dzakaomesesa biomechanics yezviridzwa zvinoshandiswa.
Inobatsira kukudziridza kudzidziswa kunoshanda?
Ngationgororei zvizere izvi zvemitambo zvakataurwa mundima yapfuura:
- Maekisesaizi ane zviremera zvine mwero zvinorema uye zvakare kuonda zvinobatsira pakukura kwezviratidzo zvemagetsi, kukura kwacho kunoenda mumativi matatu. Mhedzisiro yekudzidziswa kunetsekana kudzidzisa tsandanyama dzinokura uye dzakasimba, uye simba reiyi "slant" mukutsungirira, sezvo mazhinji maekisesaizi achiitwa muREP renji pamusoro pevhareji. Yechipiri "booster" kudzidziswa kwesimba ndiyo yeCentral nervous system. Maekisesaizi akaomarara maererano nema biomechanics, uye basa riri munzira yakasarudzika, saka mapoka akasiyanasiyana emhasuru anotanga kushanda zvakanyatsoita, ndeye "neurological budiriro" maitiro, ayo zvakare anotungamira mukukwirisa kwesimba kushanda. Nhungamiro yechitatu - yatotaurwa pamusoro apa, kudzidziswa kwekudzikamisa mhasuru, iyo inoderedza kushungurudzika kwekurovedza muviri uye inopa mupiro wakakosha mukusimudzira kwesimba.
- Kuteerera: mafambiro anoitwa nekumhanyisa, "putika" maitiro, kuwedzera kune akawanda echirongwa acho aisanganisira kumhanya kwekumhanya. Zvese izvi zvinoita kukurumidza kuita kwemumhanyi.
- Kutsungirira kwekufema uye nemoyo masisitimu: mwero wepamusoro wekudzidziswa uye wakanyatso shandiswa mu "chiuno" musimboti wekuvaka nzvimbo yekudzidzira pamwe neJogging imwechete inopa kutsungirira kwakanaka kwazvo.
- Flexibility: nhevedzano yezvirovedzo zvinoshandiswa mukudzidzira kunoshanda (semuenzaniso, kusimudza kweTurkey ne kettlebell, "epamberi" mhando dzekusundira-UPS, kutenderera uremu, nezvimwewo) kukudziridza kuchinjika kwemajoini nemhasuru.
- Kufambisa: pano mamiriro acho akafanana zvakafanana nendima yapfuura. Mhedzisiro mune yakaoma yakaoma-nhanho mafambiro (zvakare, iyo imwechete kukwira kweTurkey), uye (squat pagumbo rimwe "pfuti") zvakananga zvinoenderana nekubatana kwemasuru mapoka uye kugona kuchengetedza mwero. Mumhanyi anogara achirovedza maitiro akafanana, anozokudziridza nekurongeka.
Ndezvipi zvakaipira uye zvinopesana?
Kukanganisa kwakakosha kwekudzidzira kunoshanda kune maviri chete:
- Kukura kuderera mumhasuru. Iyi sisitimu inobatsira kuvandudza yakaonda tsandanyama yemuviri, asi kuvaka saizi yemhasuru saizi haipi kupa. Zvekuzadzikisa kukuru kwemhasuru hypertrophy kudzidziswa uye chikafu kunofanirwa kuve kwakasiyana. Basa rekudzidzisa - kwete kuvaka muviri.
- Hapana chimwe chehunhu hwemitambo chinokundikana kuwana mibairo yepamusoro nekuda kwekudzidziswa kwakawanda (imwe nyaya senge muchinjiko).
Kufanana nechero imwe nzira yekudzidzira, kurovedza kushanda kune zvinopesana.
- Kubata (kunyanya yechipiri neyechitatu trimesters)
- Zvirwere zvakasiyana zvemoyo uye neyakajairika yemoyo system
- Zvirwere zvakakomba uye kukuvara kwemuzongoza
- Zvinetso zveitsvo (chenjedzo inofanirwa kucherechedzwa mune yekukwikwidza kurovedza)
- Zvirwere zvakasiyana uye kukuvara kwemasculoskeletal system
- Kutapukirwa uye kuzvimba pamwe chete neepamusoro tembiricha
Kukwana kudzidziswa kunoshanda?
Basa rekudzidzisa - yekudzidzira chirongwa chakakodzera vanhu veese mazera, kubva kune vechidiki kusvika pamakore gumi nematanhatu, vese varume nevakadzi. Iyo yekutanga nhanho yehutano haina basa, pane sarudzo dzehurongwa hwekudzidzisa kune vese vatangi uye vemberi.
Mukana wekushanyira horo yemitambo ichawedzera zvakanyanya kusiana kwekurovedza muviri kuburikidza nemhando dzakasiyana dzekuwanikwa dzisingawanikwe kumba, asi kumba zvinokwanisika kudzidzisa mukudzidzira basa kune akawanda maekisesaizi asingade chero michina kana hushoma chete .
Target kudzidziswa kunogona zvakare kuve kwakasiyana: kupisa mafuta, Kugwinya kwemuviri, kusimbisa mhasuru nemarunda, kusimudzira kutsungirira uye kungoonekwa kwe "mutambo".
Basa rinoshanda rekudzikisa uremu
Chikamu chakakura kwazvo chekudzidziswa (uye pakati pevasikana - ruzhinji rwakanyanya) vakaita basa rekudzidzira kudzikisira uremu. Chokwadi, zviitwa zvakadaro inobatsira mukushisa mafuta ekuisa, uye kusvika padanho rakakura izvi zvinokonzerwa nekukurumidza kwemetabolism yatove munguva yekumashure-yekurovedza muviri. Uku kudzidziswa kunoshanda kwakafanana neHIIT (zvisinei nzira mbiri idzi hadzina kufanana, mutsauko uchakurukurwa pazasi). Mazhinji macalorie anopiswa zvakanangana nekurovedza muviri kwakanyanya tempo uye anoshandisa akasiyana mhasuru mapoka panguva imwe chete.
Kune avo vari kutsvaga kutsva kwemafuta uye vari kuita nenzira yekudzidzira kudzidzira isu tinofanirwa kuyeuka kuti huwandu hwekudzidziswa hunofanirwa kuve unenge matatu pavhiki. Chimwe chikamu chisingawanzo nyore chingatadza kutungamira mukuchinja kukuru kwemagetsi, izvo zvinopa kudzikiswa kwemafuta emuviri munguva dzekupora pakati pekushanda. Iyo nguva yekudzidzira inoenderana nesimba uye nhanho yekudzidzira: mashoma maminetsi makumi maviri, anokwana maminetsi makumi matanhatu.
Kana iwe uchida kuderedza uremu, yeuka kudya kushomeka kwemakoriyori uye uteedzere Iyo General misimboti yekudya kwakaringana. Kana tichitaura nezvekudya kwemitambo, kukurumidza kukurumidza kuonda kwehuremu kuve kunodiwa kuwedzera kudyiwa kweL-carnitine uye whey protein. Izvi zvichabatsira "kuoma" nekukurumidza.
Basa rinoshanda rekusimbisa mhasuru
A priori: kurovedza muviri hakusi chinhu chakanakisa chekuvaka mhasuru yakakura. Mune ino sisitimu, kurovedza iko kufamba pane simba uye mhasuru uremu, huremu hweanoshandiswa makobvu eakadzika sekondari. Kuwedzera pakati nepakati kwemhasuru kunogona kungoonekwa chete kune avo vanodzidziswa vasingabatanidze huremu. Vagadziri vemuviri vane ruzivo, vakachinjirwa mukurovedza kushanda, vangangofanira kutsungirira imwe "deflation" yemhasuru vhoriyamu, kunyanya varume vari muchikamu 90+.
Kune vatambi vachiri kuda kukwidziridza kuwanda kwemhasuru, vachidzidzira zvinoenderana nenzira iyi, tinogona kutora zvinotevera:
- Iwe unofanirwa kugadzirisa seti yezvirovedzo uchifarira mafambiro nehuremu (barbell, dumbbell uremu, nezvimwewo) uye kufamba kwesimba nehuremu hwako hwemuviri (dhonza UPS, pusha UPS, nezvimwewo).
- Huwandu hwekudzokorora munzira yacho haufanire kukwidziridzwa pamusoro pe12-15.
- Ganhurirwa kumabasa maviri pavhiki.
- Zvinokwanisika kushandura kusimbisa mukudzidziswa, semuenzaniso mune yekutanga - kudzidzisa kunyanya kwepamusoro muviri wechipiri - makumbo uye musana, uchidzivirira yakawandisa "mitoro inopindirana".
- Nutrition: zvakare, yakakura protein protein uye creatine, iyo inowedzera "kuputika" simba uye mhasuru vhoriyamu.
Kana iwe uchida kuwana wakaoma uye wakaonda muviri, unoshanda kurovedza iwe wakanaka kwazvo. Zvakanaka, kana iwe uchida kuwana simba uye toni muviri, zvirinani kupa sarudzo kune yekuvaka muviri uye simba rekusimudza, uye basa rinoshanda kuti uite zvingasarudzika mukusimudzira kwese kwemuviri.
Inosanganisira kudzidziswa kunoshanda
Iko kune mishanu misimboti mikuru yekudzidzira basa.
- Maekisesaizi anoitwa akamira kana nekusimbisa paruoko (kwete kugara uye kusarara pasi).
- Inonyanya kushandiswa kurovedza ine mahure akasununguka uye huremu hwemuviri wake.
- Iwo kudzidziswa kwaisanganisira yakakosha mnogocwetnye kurovedza (kwete kuzviparadzanisa).
- Basa rekudzidzira rinoitwa nekukurumidza ("kuputika") maitiro.
- Mune ino system inodzidzisa mafambiro, kwete chaiwo mhasuru.
Hunhu hunhu hwekudzidzira basa hunogona kudaidzwa yakaderera axial mutoro kumuzongoza uye shanda marunda uye majoini mu "simba rekuchengetedza maitiro".
Inoshandiswa zvakanyanya uye inozivikanwa mune mamwe masisitimu anoenderana anodzidzisa "denderedzwa" kurovedza muviri, kuchinjisa maeerobic uye anaerobic kurovedza pachiyero cheinenge 30% kusvika 70% (chikamu chakafanana hachisi dzidziso, sarudzo).
Zvinhu zvakakosha kufema kwakakodzera, shanda pakudzidzisa huwandu hwakawanda hwemasuru kuongororwa kwakaringana kweanogona (kutakura vatambi vepamberi vanofanirwa kuswededzwa zvishoma nezvishoma, kutanga nezvirongwa zvevatangi) uye kupora kwakakodzera (kuzorora pakati pemakirasi maawa makumi maviri nemana).
Exercises mukushanda kunodzidziswa
Semutemo, kudzidziswa mune anoshanda maitiro, uye inosanganisira kurovedza kubva kumapoka mana makuru:
- Maekisesaizi ane zviyero zvehuremu zvine mwero zvinoitwa muchimiro chinoputika: mhando dzakasiyana dze squats; maLifts, hunde inodhonza, jerks uye kudedera.
- Exercise uremu dhonza - UPS, gara-UPS, Push-UPS, nezvimwe.
- Zvidzidzo zvemujaho: kumhanya, Kuchovha uye michina yekukwasva.
- Dzakananga kurovedza nemidziyo yakakosha (TRX, hemisphere BOSU, fitball, mabhendi, nezvimwewo).
Nguva yekudzidzira inoshanda, kazhinji yakaderera: kubva pamaminitsi makumi maviri kusvika paawa rimwe, zvinoenderana nedanho rekudzidzira uye zvinangwa zvekudzidzisa.
Nzira yekuita sei zvakajairwa kurovedza muviri? Kubva pane zviri pamusoro, heino mienzaniso mishoma ye "kutendeuka" maitiro akajairika mune basa:
muenzaniso 1: Mutambi anoita dumbbell bhenji muchinda akagara pabhenji, achidzidzisa deltoids. Izvo zvaunoda kuti uite kuita kumwechete kufamba mune inoshanda maitiro. Kutanga, enda kunzvimbo yakamira. Chechipiri, kudzikamisa huremu hwegobvu uye kuita kufamba mune yekumhanyisa-dhizaini, kubatanidza zvakanyanya uye mhasuru dzemakumbo, kureva, bhenji richashanduka kuita Push. Yetatu, iwe unogona kutsiva dumbbells ye kettlebell iri isina kuenzana makomba, ayo anowedzera anosanganisira basa remhasuru-inosimudzira.
muenzaniso 2: Zvino, chinja deadlift kuti ive inoshanda kurovedza muviri. Izvi zvinoda zvakawanda (pamwe kakawanda) kudzikisira huremu hwetanda. Iyo tsvimbo inogona kutsiviwa nehuremu huremu: kune varume makumi mana kusvika makumi mashanu makirogiramu, kuvasikana vane 40 kusvika ku50 kg Kurovedza muviri kunofanirwa kuitwa nemhando yepamusoro-soro ka16-24 nguva, kwete kunyatsogadzirisa mabvi ako kumusoro uye kudzivirira kunyanyisa kukombama musana. Vatambi vanodhonza kure kupfuura mazana maviri emakirogiramu, zviyero izvi zvinoita kunge zvisina musoro, asi isu hatifanire kukanganwa nezvekumhanya uye iko kudzidziswa ndiko kufamba.
TOP kusarudzwa kwezviitwa nezviyereso
Ndeupi mutsauko uripo pakati pekudzidzira kushanda kubva pane zvakajairwa?
- Maitiro emaekisesaizi akasiyana neakagamuchirwa mukuvaka muviri: kurovedza kunoitwa nekukurumidza, mu "putika" maitiro.
- "Kusurukirwa" sekudaro hakushandiswe, traffic dzese chete mnogocwetnye.
- Usashandise kudzidziswa kwesimba - block uye lever, chete zvemahuremu emahara.
- Haisati yashandiswa bhenji - traffic dzese kana kungomira mumawoko ekumusoro.
- Iwo kurovedzwa kwakashanda angangoita ese mhasuru mapoka, iko kupatsanurwa kwekudzidziswa kwemunhu oga mhasuru mapoka vhiki nevhiki split no.
- Hapana musiyano wakajeka pakati pe "simba" chikamu chekurovedza muviri uye cardio, mashandiro ekudzidzira kurovedza kubva kumapoka ese ari maviri akasanganiswa.
- Inoshingairira yakashandisa yakatenderera nzira, iyo ingangoita isingaite tsika yekuvaka muviri.
- Iko kune kugadzirisa kwepfungwa kuti unzwe basa rakanangana nemapoka emhasuru (tarisiro pabasa rekudzikamisa mhasuru zvisingaite).
- Musiyano unonyanya kukosha: kwete kudzidzisa mhasuru-kureva, kufamba. Kuwedzera zvishoma nezvishoma kwezviyereso zvakashandiswa zviripo, asi chinhu ichi hachina kukosha sekudzidziswa kwechinyakare nesimbi.
Ndezvipi zvishandiso zvichazodiwa?
Maekisesaizi mune anoshanda ekurovedza musiyano unoshamisa, zvichiteerana, uye nemidziyo yakashandiswa mamiriro akafanana.
Izvo zvakakosha kuti uzive kuti yakawanda yekushanda kwakawanda kuita kunoitwa neyako wega huremu hwemuviri kana yakapusa yemahara mahuremu. Saka ivo vakaenzana zvakaenzana kutakura uye horo, mune yekurovedza muviri, kumba uye nePareground. Asi iwe unogona zvakare kusiyanisa akawedzera anoshanda ekudzidzira michina.
Basa rekudzidzisa rinoshandisa zvinotevera zvinoshandiswa:
- Mhando dzakasiyana dzezviyereso: mabhero, madhiri, kettlebhero, medbay.
- Chinyakare zvekushandisa zvekushandisa: yakatwasuka mabara, mhete, isina kuenzana mabhawa.
- Mhando dzakasiyana yemuchina we cardio: kukwasva, kurovedza mabhasikoro, matanho ekutsikirira, epsoid.
- Zvinhu zvakasiyana siyana zvemitambo zvekusimbisa muviri zvaunogona kushandisa kumba kana munzvimbo yekurovedza muviri: TRX, BOSU hafu yebhora, tambo dzinorema, mabhora ekurovedza muviri, hinji yerabha, disks dzinotsvedza.
Zvinoita here kuti uite basa rekudzidzira kune vanotanga?
Basa rekudzidzira rinowanikwa kune vatsva kumutambo pamwe nehupi hwehutano. Chinhu chikuru ndechokusarudza chirongwa chakakodzera chedzidziso yevatangi vekutanga uye kutanga yakakwana yekurovedza muviri, zvishoma nezvishoma kuwedzera vhoriyamu, kusimba uye kuomarara kwezvikamu zvekudzidzisa.
Izvo chete zvinodikanwa zvevatangi vekutanga kusangana nezvinodiwa zvishoma pane hutano (iyo rondedzero yekupokana, ona pamusoro).
Matipi evatangi:
- Usati watanga Workout yako, tsanangura zvakajeka iwe pachako zvinangwa zvaunoronga kuzadzisa kupisa kwemafuta, kuzadzikiswa kwekunze chiitiko "mitambo yemitambo", kuvandudzwa kweGeneral kurovedzwa kwemuviri, nezvimwe. Kubva pane izvi unofanirwa kuvaka yako yekutanga chirongwa chekudzidzisa .
- Svinura ongorora kugona kwavo kwemuviri kusati kwatanga kwekudzidzira uye tanga kudzidzira uine kukwana kwakakwana kwemuviri.
- Dzidza kuzvidzora: chengeta yekudzidzisa dhayari uye zviremerire iwe nguva dzose ita anthropometric zviyero.
- Pamusoro pekudzidziswa, usakanganwe nezvekudya zvinovaka muviri: mapuroteni mazhinji uye mashoma "nekukurumidza" makabhohaidhiretsi mune chikafu. Shandisa mitambo yemitambo (kunyanya mapuroteni), creatine, vitamini-mineral complexes.
- Natsiridza yako wega mhedzisiro ndiyo hombe yekufambira mberi. Kune vadzidzi vepamberi kuti vafambe zviri nani chete semuenzaniso, asi hazvina musoro kubatana navo mumakwikwi akanangana. Muzhinji, mweya wekukwikwidza uchiri kusiri kutaura nezve kudzidziswa kwekushanda uchidzidzira zvinoenderana nesisitimu ino, iwe uri mumhete uye pachikuva chekusimudzira.
Ndeupi mutsauko uripo pakati pekudzidzira kushanda pakati penguva
Nzvimbo mbiri dzekusimba - kukwirira kwakasimba kwenguva yekudzidziswa (HIIT) uye kurovedzwa kwekuita kwakafanana munzira dzakawanda: uye kazhinji kushandisa maitiro akafanana uye vateveri vekudzidzisa ese masisitimu anogona kunge asinganzwisisike kunze. Uye zvakadaro misiyano iripo, uye iri mufilosofi yepakutanga inowanikwa mune aya masisitimu.
HIIT inosanganisira kuchinjisa aerobic uye anaerobic chiitiko chekumisikidza metabolic maitiro mumuviri kupisa mafuta. Inoshanda kurovedza aerobic uye anaerobic kurovedza zvakasanganiswawo, asi izvo zvakakosha zvekuchinjanisa kwavo haisi iyo inosungirwa mamiriro ekuvaka Workout. Mukushanda kwekudzidzira chinhu chakakosha zvikuru kudzidzira, kukudziridza hunyanzvi hwemitambo uye "kuiwana" mhasuru-inosimbisa.
Chinangwa mune wese anodzidziswa chakasiyana, asi muGeneral tinogona kuzvitaura muHIIT inonyanya kukosha mafuta kupisa uye aerobic chinhu, uye mukushanda kunoshanda, chiyero chezviyereso zviri pamusoro peanenge 70%, uye semhedzisiro, iri zvishoma rinotarisa pasimba uye uremu hwemhasuru. Kunyangwe kana iwe ukatarisa pazvirongwa zvekudzidzisa zveHIIT uye fizikisi, tinogona kuona kuti iyi mitambo miviri yakabatana uye ine zvakawanda zvakafanana.
Zvese nezve HITIT kurovedzwa
Sei uchiita basa rekudzidzisa?
- Kudzidziswa kwekushanda kunosimudzira kukura kwakazara kwehunhu hwemitambo: simba, kutsungirira, kumhanyisa, kubatana, nezvimwe.
- Makirasi pane aya maitiro anowanikwa kune wese munhu, zvisinei nekuti murume kana mukadzi, zera uye kugwinya kwemuviri.
- Unogona kudzidzisa uine hushoma huwandu hwezviverengero pasina kushanyira iyo yekurovedza muviri - kumba kana kunze paNhandare yekutamba.
- Basa rekudzidzisa rinopa imwe inishuwarenzi pakurwadziswa kuburikidza nekuvandudzwa kwekusimbisa mhasuru.
- Mune ino system hapana hukama hwakaomarara pakati pekubudirira mukurovedza uye ruzivo rwechibereko rwemunhu (mukuvaka muviri uye kusimudzira simba kutsamira uku kwakasimba kwazvo); mhedzisiro yakanaka inokwanisa kuwana chero kudzidziswa.
Muenzaniso wakagadzirira wekudzidzira kushanda kumba
Tinokupa iwe sarudzo yekudzidzira kunoshanda, uko kunogona kuitwa pamba. Ichi chikuru seti yekurovedza muviri yekuremerwa uremu uye mhasuru toni! Iwe unogona zvakare kuita kuti zvinyanye kuoma, kana iwe ukashandisa zvidhoma kana kuwedzera huwandu hwekudzokorora.
Iyo yakatarwa nhamba yeiterations yakaverengerwa paavhareji nhanho yevadzidzi. Vatangi vekutanga vanogona kudzikisa huwandu hwevanodzoka nehafu, kuenda kumberi kune zvinopesana, kuwedzera (mukati mekugona kwayo kwepanyama). Huwandu hwekudzokorora hwaratidzwa kune rumwe rutivi. Pakati pekurovedza muviri haidi kuita rwendo rukuru, 15-30 masekondi anokwana.
Kupedzisa kudzidzira kumba kwevatangi
Usati waekisesaiza ita chokwadi chekudzidzira, mushure mekurovedza muviri - kutambanudza.
Round rekutanga
1. Lunge nekumonyoroka: 15 reps
2. Pushups "In Out Out" (kubva pamabvi): 8 reps
3. Kusimudza pachigaro + gumbo rinotungamira: 12 reps
4. Kufamba mubhawa: 15 reps
5. Swing gumbo mudenga mukurereka: 12 reps
6. Bata mabvi kugokora mupuranga: 15 kudzokorora
7. Chikwere kusvetuka ne: 15 reps
Zorora 1 miniti
Raundi repiri
1. Side lunge + dumbbell bhenji muchina: 15 reps
2. Pushups mu "gomo": 12 kudzokorora
3. Vakaurayiwa pagumbo rimwe: 15 reps
4. Kubereka maoko netsoka zvakamira uye mupuranga: 10 reps
5. squat + gumbo kutapwa kune iyo divi: 15 reps
6.Kudhonza mumabhawa madhumbe: 12 reps
7. Kumhanya nekusimudza mabvi akakwirira20 reps
Zorora 1 miniti
Yechitatu kutenderera
1. Reverse lunge nekusimudza mabvi: 15 reps
2. Reverse kusunda-UPS nekubata kwetsoka: pa12 kudzokorora
3. Kusimuka pachigaro: 15 reps
4. Mabvi akwira mudhara: 15 reps
5. Simudza mabvi pachipfuva: 15 reps
6. Mutyairi: 20 reps
7. Kumhanya ne zahlest gumbo repasi: 25 reps
Onawo:
- Dhonza-UPS: maitiro ekudzidzira kubata pamwe zero + matipi
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
- Kurwiswa: izvo zvinodiwa uye maitiro ekuita + makumi maviri sarudzo