Mukati
Mapoka ekudzidzira makirasi mumakirabhu ehutano, ayo anoitwa mumapoka achitungamirwa nemurairidzi. Kurovedzwa kweboka kunogona kuve kwakasiyana zvachose nzira dzemitambo: kubva kune yakapusa Pilates kusvika pakuyambuka kukanganisa.
Ndakafunga kuenda kunodzidziswa zveboka uye handikwanise kusarudza mafambiro andinosarudza? Kana kuti wakangorasika muchirongwa kukirabhu yekusimbisa muviri, inosanganisira akawanda mazita asingazivikanwe? Isu tinokupa iwe yakasarudzika, yakadzama seti yemhando dzeboka rekudzidzira zvine tsananguro uye mapikicha.
Onawo:
- Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba
- Chikafu chakakodzera: maitiro ekutanga nhanho nhanho
Ruzivo rwekutanga nezve mhando dzeboka rekudzidziswa
Kudzidziswa kweboka kunowanzo kuve nezita rakafanana kunyange mumakirabhu akasimba ehutano. Kazhinji zvirongwa zvinodaidzwa muChirungu, saka hazviwanzo kuitika kuti unzwisise ipapo mhando dzemakirasi.
Izvo zvine mamiriro ezvinhu zvinokwanisika kupatsanura mhando dzese dzedzidziso yeboka munzvimbo dzinoverengeka:
- Aerobic Exercise
- Strength training
- Yakavhenganiswa Workout (cardio + simba)
- Kutamba kudzidzira
- Iko kudzidzira kushoma kwakadzika
Sezvineiwo, chirongwa chako chekudzidzisa chinofanira kusanganisira kudzidzisa uremu, kurovedza muviri uye kutambanudza / yoga. Kutambanudza kwakaringana kuita kamwe chete pasvondo, mamwe ese ekurovedza anopararira muvhiki rese. Kana iwe usingakwanise kushanyira iko kudzidziswa kweboka, zvirinani kuti utarise nezve yakasanganiswa mhando yekurovedza, inova mutoro wakasiyana-siyana wemuviri wese. Kutambanudza irwo rudzi rwechirongwa icho chose chisina kukuvara chinogona kuitwa pamba. Semuenzaniso, tarisa pane yedu sarudzo: 1 mavhidhiyo nekutambanudza kwevanotanga pamba.
Chii chakakosha kuyeuka?
Kazhinji kacho mhando imwechete yekudzidziswa kweboka kumakirabhu ehutano akasiyana zvakasiyana uye zvinorema zvakasiyana. Saka ive shuwa yekushanyira chidzidzo chekuyedza kana ukasarudza kudzidziswa kweboka. Kunyangwe iwe uchiziva nezve chirongwa ichi (verenga rondedzero kana kuti wamboita munguva yakapfuura), zvirinani kuona iko kubata nemaziso avo.
Semuenzaniso, mune mamwe makirabhu emafitness muchirongwa che Nguva yekudzidziswa inowanikwa yakapihwa mutoro, iyo inokodzera vazhinji vanobatanidzwa, uye mune mamwe makirabhu emafitness, aya maexercise akagadzirirwa chete epamberi. Zvirinani kutsanangura pachine nguva padanho rekuoma kwechirongwa chimwe nechimwe kusarudza mutoro wakaringana. Kune mamwe marudzi eboka rekudzidzisa rinopa akati wandei ekuoma, semuenzaniso, Nhanho I, Nhanho II, Nhanho III. Izvi zvinoreva chekutanga, chechipiri uye chechitatu nhanho yekuoma kunzwisisa.
Kana iwe urikushanyira imba yekusimbisa muviri, iyo inodzidziswa boka kurovedza maLes mills, kureva Muviri Pump, Muviri Wokurwisa, Muviri Balance, CXWORX, Sh'bam uye vamwe, verengai yavo yakadzama tsananguro muchinyorwa chedu: Mapurogiramu ese kubva kuLes Mills.
Matipi ekushanda kweboka:
- Ive neshuwa yekuverenga rondedzero uye tarisa chiyero chemutoro pane chaiwo mashandiro eboka, usati waronga chirongwa. Zvakawanda zvinoenderana nemurairidzi wekirasi, kunyangwe rumwe rudzi rwechirongwa rwunogona kusiyana zvakanyanya kubva kuvarairidzi vakasiyana.
- Izvo hazvina basa kuti ndeipi kurongeka kuchave nezvirongwa mukati mezuva rese: kutanga simba rekudzidzisa kutanga kana cardio Workout. Tarisa kunyaradzwa kwako pachako uye kurerukirwa: zvinokurudzirwa kutanga nezviri nyore kwauri chirongwa uye pedza yako yekudzidzira zuva-rakanyanya. Asi mhedzisiro yemaitiro haizokanganisa.
- Kutambanudza uye iyo yoga zviri nani kuisa chirongwa chekupedzisira chezuva (kana zvichibvira). Asi iwo majoini ekubatanidza anogona kushanyirwa kutanga.
- Ive neshuwa yekupinda mumateya emhando dzese dzeboka rekudzidzira pamwe neakasarudzika akadzika mapurogiramu, uko makirasi anofungidzirwa kunge asina shangu. Shandisa zvipfeko zvakanaka zvakagadzirwa nezvinhu zvakasikwa, izvo zvisingarambidze kufamba.
- Nguva dzose uunze mvura kudzidzira, edza kunwa SIP diki yega yega 10-15 maminetsi. Ive neshuwa yekunwa girazi remvura maminetsi makumi maviri usati wadzidzira uye makapu maviri emvura mushure mekurovedza muviri kwekudzorerazve.
- Kana iwe uchinzwa kushaya simba kwakanyanya, dzungu, kurira mumoyo, saka mira utore mweya wako. Shandisa fitbit kana moyo rate yekutarisa kuti utarise kurovera kwemoyo panguva yezviitiko uye kwete kuzadza moyo.
- Edza kuenzanisa chirongwa chako cheboka rebasa kuti ubatanidze akasiyana, kwete iwo iwo mutoro wekutakura, kunyangwe iwe uchisarudza chete mamwe marudzi ehutano
- Kana iwe uine zvinopesana nezvehutano kana chirwere chisingaperi, unofanirwa kubvunza chiremba wako uye kubvunza mudzidzisi nezvezvakawanda.
- Kuti uwane mhedzisiro iwe unofanirwa kuenda kuboka rekurovedza muviri kanenge kanokwana kaviri pavhiki kwemaawa maviri nemaviri. Usatarisira kufambira mberi nekukurumidza pamusoro pezvikamu zviviri kusvika kumakumi matatu nhamba yako haigone kuchinja Iwe unofanirwa kudzidzisa mavhiki e2-3 kuti uone mhedzisiro yekutanga.
Aerobic boka rekudzidzisa
Aerobic boka rekudzidzisa rinonyanya kugadzirirwa koriori-kupisa, kuvandudzwa kweiyo yemoyo system uye kuwedzera kutsungirira. Nemakirasi aya iwe unozogona kudzikisa huremu uye kubvisa wakawandisa mafuta. Paavhareji, izvi cardio kurovedza kupisa 400-500 macalorie paawa ezvikamu uye akakwana kune ma dieters eese mafititori mazinga.
Zvakare kurovedza muviri kweaerobic kunoratidzwa kune avo vanobatanidzwa mukudzidziswa kwesimba mune yekurovedza muviri uye iri kutsvaga mamwe mapurogiramu eedu cardio kurovedzera Rangarira kuti kudzidzisa moyo wemoyo kunodiwa, kunyangwe kana iwe usingade cardio Workout. Tsimba yemwoyo isina kusimba pamwe nemitoro yemagetsi inowedzera inogona kukurumidza kudzikira.
Aerobic (Aerobic)
Aerobics yakaoma kunzwisisa mafambiro anoitwa pasi pemimhanzi. Aerobics anogona kunzi mhando mutambo mutambo. Chirongwa ichi chinosanganisira mashoma mafambiro ekufamba, ayo akasanganiswa kuita zvisumbu. Kutanga iwe ungangove wakaomarara kubereka ese mafambiro munguva kumumhanzi, asi nekufamba kwenguva iwe uchanyatsogona chirongwa.
Boka rekurovedza muviri maekisesaizi, pane akati wandei nhanho zvinoenderana nekunetseka kwemubatanidzwa uye kushandiswa kwesimba. Gara mune iyi fomu yekudzidzira ishoma, ese ekudzidzira masangano anoitwa nenzira inoramba ichienderera. Aerobics inowanzoitika pasina kushandisa zvimwe zvekushandisa.
Nhanho / Nhanho-aerobic (Nhanho aerobics)
Nhanho maekisesaizi ndeimwe yeakakurumbira maitiro ehutano, ayo anowanikwa mune yakarongwa yemazhinji makirabhu emitambo. Iye anomiririra a kurovedza muviri kweboka, iro rakavakirwa pasalegeanu pane yakasarudzika chikuva (nhanho).
Kufanana neakajairwa maekisesaizi, nhanho maekisesaizi inosanganisira musanganiswa wematanho akasiyana akaomarara mukuita basa Nhanho maekisesaizi inobatsira kupisa macalorie uye shanda mhasuru mumabhudzi nemakumbo, nepo mutoro kune majoini waderedzwa. Verenga zvimwe: Nhanho maekisesaizi: kubatsirwa, kukuvara, kushanda, kurovedza muviri.
Kickboxing (Kickboxing) kana Bhokisi (Bhokisi)
Iyo purogiramu yemakirabhu epamusoro emafitness airatidzawo kwakadai kudzidziswa kweboka se kitbashing uye Bhokiseni. Kickboxing inosanganisira yekurova matekinoro nemaoko nemakumbo, nekudaro, inopa mutoro mumwechete pachikamu chepamusoro nechezasi chemuviri. Bhokisi rinosanganisira hunyanzvi hwezvibhakera, saka zvinoshandiswaonmutoro wakawanda unowana chikamu chepamusoro chemuviri.
Kunyange ese ari maviri marudzi edzidzo wedzera kuwanda kwesimba, kupisa mafuta, kugadzirisa kugwinya kwemuviri, simbisa mhasuru uye kukudziridza kugwinya, simba uye nekukurumidza kuita. Aya makirasi akanakirawo kunetseka uye kusunungurwa kubva mukusaremekedza. Munguva pfupi yadarika ichiwana mukurumbira wedhaidhi yeMMA (yakavhenganiswa martial arts), iyo inosanganisa huwandu hwetekinoroji, zvikoro uye madhairekitori ekurwisa kumwe chete.
Tae-bo (Tae-Bo)
Tae Bo musanganiswa wehunyanzvi hwekurova uye maekisesaizi akagadzirirwa kunyatsoita kuti iwe ugone kupinda muchimiro chakakwana uchishandisa zvinhu zveartial arts. Uku ndiko kuita kwakakwana kweaerobic kune avo vasingade kusvetuka kana kufamba padanho. Ichi chirongwa chinobatanidza cardio kurovedza muviri uye kushanda kunze kwemhasuru dzemaoko, dumbu, magaro nezvidya.
Kazhinji chirongwa ichi chinogovaniswa muzvikamu zvakawandisa, panguva iyo iwe unogara uchisimbisa mhasuru dzemuviri wepamusoro uye wezasi wakasangana nekukwira kwemoyo uye kupisa macalorie. Kwete yekusavhiringidzwa naTee Bo uye Thai Boxing (Muay Thai). Muay Thai inyanzvi yeuto reAsia. Tae Bo ndiyo imwe yenzvimbo dzekurovedza muviri-based aerobics uye zvehondo izvo zvakagadzirwa nemurairidzi Billy hafu yeiyo isina chinhu.
Aquafitness (A-Kusimba)
A-kusimba i fomu nyoro ye cardio inokodzera vese vanobatanidzwa, kusanganisira vasikana vane nhumbu, vakwegura, vanhu vane hosha dzehurongwa hwemwoyo uye musculoskeletal system. Boka kurovedza muviri-kugwinya kunoitirwa mumvura kukwidza mimhanzi.
Zvinotaridzwa kuti makirasi ari mumvura anonyanya kushanda kupfuura epanyika nekuti mvura inosimudzira mhedzisiro yebasa remhasuru nekukunda kumwe kuramba. Zvakare, iyo mvura inopa yekukwiza mhedzisiro, iyo inovandudza ganda ganda uye inoderedza cellulite. Iko-kugwinya hakubvumidze iwe kupisa akawanda macalorie senge echinyakare maekisesaizi, saka kuonda zvishoma zvinodikanwa kuti ubatanidze chirongwa ichi nemamwe mapoka eboka.
Kutenderera / Kutenderera (Kutenderera / Kutenderera)
Kuchovha nderimwe rudzi rwakakurumbira rweboka rekurovedza muviri icho chidzidzo pane akakosha ekurovedza emabhasikoro (iwo mabhasikoro). Kurovedza kunoitika mukati menguva yekumisidzana, mutoro uri kuchinja nekumhanya kwekutenderera kwema pedal, kuramba uye chinzvimbo chemuviri.
Kuchovha bhasikoro ndeimwe yeakanyanya mhando dzakanyanya dzekushandira cardio, huremu hwakawanda hunowana makumbo, magaro uye musana. Nezvo iwe uchaomeswa uye kuonda uye kwete mhasuru inowedzera muhuwandu. Kuchova bhasikoro kunozivikanwa sevose varume nevakadzi. Verenga zvimwe: Kuchovha bhasikoro: chii icho, mabhenefiti, zvinobudirira.
Svetuka Kangoo (Kangoo Jumps)
Kangoo Jumps ndeimwe yazvino mafambiro mune yekusimba nyika, iyo yakabva yave kufarirwa kwazvo. Chinhu chikuru chechirongwa ichi yakasarudzika "svetuka bhutsu", iyo inoratidza yakasarudzika chitubu system. Kugwinya kwakadai hakungoshanda chete pakurasikirwa nekurema uye kusimbisa mhasuru, asi zvakare kwakachengeteka kune majoini uye musana, nekuti idzi shangu dzinotutira dzakanyatsogadzirirwa kugadzirisa mushure mekukuvara.
Vagadziri vechirongwa vanovimbisa yakakwira koriori kupisa uye kunonakidza kurovedza Kune maviri marudzi ekudzidzisa: Kangoo Simba (kudzidziswa kwenguva) uye Kangoo Dance (maekisesaizi). Boka revana rinorovedza Kangoo Jumps.
Strength training
Mune mhando idzi dzekurovedza muviri chinangwa chako chikuru ndechekuti kukura kwesimba, kuvandudzwa kwemabhonzo-muscular system, kusimbisa mhasuru uye kubvisa nzvimbo dzedambudziko pamaoko, dumbu nemakumbo. Simba rechirongwa rinoitwa nehuremu (dumbbells, barbell, bodybar) uye nehuremu hwemuviri wake. Mune aya maekisesaizi yakakosha nzira, saka ive shuwa yekutevera ese kurudziro yemudzidzisi.
Izvo zvakakosha kuti uzive kuti hazvidi kuti utange kunetseka nezvekukura kwemhasuru uye kuwedzera kubva pakusimba kwesimba muzvikwata. Semutemo, ivo vanopa maekisesaizi ane huremu hwakaderera, izvo zvinoita kuti tsandanyama dzako dzitaure asi dzisingazowedzere mhasuru. Kusvika padanho rakakura simba rekudzidziswa kweboka rakagadzirirwa kupisa kwemafuta uye kuvaka muviri wakanaka wetoni saka sununguka kuzviisa muhurongwa hwako hwekusimba kana iwe uchida kudzikira uremu.
Muviri Sculpt / Super Sculpt
Anenge ese makirabhu ehutano ane kusimbisa simba kumapoka ese emhasuru, uye kazhinji inonzi Muviri Wakavezwa. Chirongwa ichi chinosanganisira kurovedza muviri zvine huremu (kazhinji dumbbell) uye kurovedza muviri uine huremu hwemuviri (pushups, mapuranga) izvo zvinokubatsira iwe kusimbisa mhasuru uye kuwana muviri une toni.
Kazhinji kacho iwe unozoita echinyakare masimba esimba nehuremu hwakareruka, uchigara uchishanda kuburikidza nemapoka akasiyana emhasuru ekumusoro uye ezasi emitezo yemuviri.
Muviri wezasi uye Wepamusoro muviri
Uku kudzidziswa kwesimba kwemuviri wepamusoro (Wepamusoro muviri) uye wezasi muviri (wezasi Muviri). Kudzidziswa kwakadai kweboka kwakakodzera kune avo anoda kubvumidzwa kushanda pamapoka akapatsanuka emhasuru. MuMuviri Wekumusoro iwe uchasimbisa mhasuru dzemaoko, mapendekete, chifuva, musana, muchina, muchina wekudhinda, kudhonza UPS, uye madhumbe, pushups, mapuranga.
Muchirongwa cheMuviri Wepasi chinofanirwa kushanda pamusoro pemhasuru dzemakumbo uye magaro, kazhinji mapapu, squats, makumbo anochinja akamira uye akarara pasi. Kazhinji yakadzvanywa simba kurovedza cardio kurovedza kweakawedzera macalori kupisa.
ABS / Core
Kana iwe uchida kubvumidzwa kushanda padumbu rine toni, saka ndokumbira utarise iro boka rinodzidzira Abs (Madumbu), iyo ichakubatsira iwe kugadzirisa nzvimbo yechiuno uye kusimbisa mhasuru yemudumbu, kumashure uye kudzika kumashure.
Kazhinji kacho, chidzidzo chiri zvachose pasi pane akasiyana mavhezheni echikwata, mapuranga, hyperextension. Dzimwe nguva kurovedzwa kunosanganiswa nekutambanudza. Mune ino kesi, iyo purogiramu inoratidza, kureva, Abs + Flex.
ABL, Mabhuru + Abs
Kazhinji mumakirabhu emafitness anopa kudzidziswa kweboka kwenzvimbo dzinonetsa vakadzi. Ivo vanonzi ABL (Abdominal, Buttocks, Legs press, magaro, makumbo) kana Bums + Abs (magaro nekutsikirira). Zvirongwa zvinosanganisira kushanda pamaekisesaizi anozokubatsira iwe kuti uwane zvidya zvakanaka uye magaro uye kusimbisa tsandanyama dzemudumbu.
Dzidziso dzakadai dzakakurumbira nekuti nzvimbo idzi dzinounganidza mafuta epanyama mumadzimai. Chirongwa cheABL chinoitwa nehuremu hwayo uye mamwe mahuremu.
Muviri Pump / Pump / Hot Iron / Iron Fit / Barbell
izvi simba kudzidziswa neine barbell nyoro yemhasuru toni uye kupisa kwemafuta. Makirasi akagadzirirwa huwandu hukuru hwekudzokorora kweboka rega rega remhasuru, zvichikubvumidza iwe kushanda pakurema uremu, mhasuru toni uye kudzikira kweiyo vhoriyamu panguva imwe chete.
Chirongwa ichi chinoperekedzwa nemimhanzi inokurudzira, mafambiro acho anoitwa mutinhimira unoenderana. Inowanzo shandiswa yakaderera huremu hwe tsvimbo / bodybare: 3-7 kg. Verenga zvakawanda nezve chirongwa chemuviri Pump.
Yakasanganiswa boka rekudzidzisa (cardio + simba)
Mune yakavhenganiswa boka rekudzidzisa rinosanganisa cardio mutoro mukusimudzira kweiyo yemoyo system uye simba kurodha kwemhasuru toni Aya mapurogiramu akakodzera kubatanidzwa kunatsiridza hutano hwemuviri kutetepa uye kuwana hutano hwakakwana munguva pfupi.
Nekudaro, urwu rudzi rwekudzidzira runowanzo sanganisira yakakwira tempo uye nekukurumidza shanduko yekurovedza muviri, saka vanotanga vanogona kunetsa pakutanga kuchengetedza seti kumhanya pasina kurasikirwa nehunyanzvi. Kana iwe usina chokwadi nezve kugona kwako, zvakanakisa kupa zvaunofarira kune wakareruka mutoro.
Circuit Kudzidziswa (redunhu kudzidziswa)
Mune mhando iyi yeboka Workout yakamirira iwe maekisesaizi akati wandei aunodzokorora pane yakatenderera musimboti, kushanda kuburikidza nemapoka ese emhasuru. Semuenzaniso, squats, puranga, kumhanya munzvimbo, pushups, crunches, kusvetuka - ndeimwe kutenderera.
Chiitwa chega chega chaunoita cheimwe nguva (kana imwe nhamba yenguva), uchiteedzana uchipfuura kubva kune mumwe uchienda kune mumwe. Mushure mekupedza denderedzwa rese unowana zororo diki wobva wadzokorora denderedzwa. Iyo seti yezvirovedzo yakatemwa nemurairidzi uye nhanho yekuoma kwezvirongwa muhoro yako.
FT / Inoshanda Kudzidziswa (Inoshanda kudzidziswa)
Chinhu chedzidziso inoshanda ndechekuti iwe unozodzidzira maekisesaizi ayo panguva imwe chete anoshandisa akawanda mapoka emhasuru epamusoro uye ezasi emitezo yemuviri. Izvi zvinokutendera iwe kwete chete kutaura muviri wese, asi zvakare kupisa yakawanda macalorie.
Uye zvakare, kudzidziswa kwekushanda kuchakubatsira iwe kukudziridza kukurumidza uye nekumhanyisa hunhu huchauya hunobatsira muhupenyu hwezuva nezuva. Kazhinji kosi yekudzidzira inoshanda inoitika pasina yekuwedzera hesera pamwe nekurema kwemuviri wake. Verenga zvimwe nezve mabhenefiti ekudzidzira basa.
TRX (Kudzidzisa chiuno)
Uye heino imwe yazvino maitiro mune kudzidziswa kweboka. TRX inoita senge yakapusa uye yakatwasuka hesera, iyo inosanganisira maviri akaturika zvishwe. Zvisinei, izvi zvishwe zvinoita zvishamiso, kumanikidza mhasuru dzako kuti dzishande zvakanyanya.
Uine TRX unogona kuita kurovedza muviri kunozivikanwa, asi nekuda kwekudikanwa kwekuchengetedza chiyero uye kuenzana, kurovedza kwega kwega kwakaomarara uye kunomanikidza muviri wako kushanda zvakanyanya. Chaizvoizvo TRX yeboka rekudzidzisa zvikamu zvinosanganisira mashandiro ekudzidzira emhando dzakawanda dzemhasuru mapoka ekumusoro uye ezasi emitezo yemuviri. Verenga zvimwe: TRX: shandisa, kushanda, kurovedza muviri.
Nguva / HIIT (Yekudzidzira nguva kana HIIT)
Kana iwe uchida kupisa mafuta uye nekudaro kunatsiridza hunhu hwemuviri, saka kudzidziswa kwenguva pfupi kwakasarudzika iwe. Makirasi anoitwa pane chirevo chekuchinjisa yakakwira-yakasimba uye yakadzika-yakasimba nguva, nguva imwe neimwe inopihwa imwe nhambo yenguva.
Munguva yekudzidzira kwenguva yakarasika kanoverengeka macalorie kupfuura echinyakare kurovedza muviri nekuwedzera metabolism mushure mekuguma kwemakirasi. Imwe yemhando dzekudzidziswa kwenguva ndeye Tabata (TABATA), mune mamwe masekondi makumi maviri ezviito zvekunyanyisa zvakanyanya zvichiteverwa nemasekondi gumi ekuzorora. Verenga zvimwe pano: TABATA kudzidziswa: manyore + chirongwa chekurovedza muviri.
CrossFit (Crossfit)
Crossfit mutambo une fashoni uye unozivikanwa kwazvo, uyo wakakurumidza kuve budiriro chaiyo mumunda wehutano hwakasimba. Kurovedza crossfit yakagadzirirwa kufambira mberi kubata pasina matambudziko ehutano (kunyanya majoini uye musana).
Chirongwa ichi musanganiswa wesimba rakasimba, maekisesaizi uye mashandiro anoita zvinoitwa nekukurumidza: kugona, kusvetuka, kusundira-UPS, kudhonza-UPS, kukwira tambo, kushanda nezviyereso nezvimwe. Crossfit harisi chete chirongwa chekudzora uremu, icho ekstremalnie Workout yekuvandudza kugwinya munguva pfupi. Verenga zvimwe nezve kudzidziswa kwekuyambuka.
Kudzidziswa kweboka rekutamba
Mukana uri pachena wezvidzidzo zvekutamba ndewekuti haungorasike uremu chete, asi kuti uwane muripo wevivacity uye wakanaka. Uye zvakare, zvirongwa zvinoenderana nekutamba zvinobatsira kuburitsa mapurasitiki uye runako runobatsira muhupenyu hwezuva nezuva. Nekudaro zvinofanirwa kucherechedzwa kuti kudzidziswa kweboka muhoro kwakashandisirwa kurema-kurasikirwa pane kukudziridza kugona kwako kwekutamba.
Semutemo, kudzidziswa kweboka rekutamba kunopa inodhura yepakati-yakasimba kurovedza muviri. Nezve kuomarara kwekutaurisa, zvinoenderana nemudzidzisi chaiye, asi kazhinji vanoisa pfungwa pamudzidzi wepakati. Isu tinopa kurondedzero yenzvimbo dzinoverengeka dzekutamba dzeboka rekutamba dzinowanzoitika kazhinji.
KUDZIDZA KUSHANDA: mhando dzese
Zumba (Zumba)
Nhasi, Zumba ndiyo imwe yeakanyanya yakakurumbira dhanzi maitiro mune yekusimba-dzimba dzenyika. Iyo yakavakirwa pakufamba kwemasanganiswa eLatin American madhiraira.
Boka rinodzidzisa Zumba inongori choreographed, yakakwira mafuta-kupisa mwero uye unonyanya kupisa mimhanzi, saka chirongwa chakanakira uremu uye hunhu hwakanaka. Kurovedza muviri kunonakidza uye kuri nyore, saka kwakakodzera kune vanotanga. Verenga zvimwe: Zumba kugwinya: chii icho, zvayakanakira nezvayakaipira, maficha uye mazano.
Belly Dhanzi (mudumbu Dhanzi)
Ndiani pakati pedu asina kuyemura kutamba kwemudumbu uye kuyedza kupuruzira muviri pasi pemitinhimira yekuMabvazuva? Nekudaro, Belly Dhanzi kwete chete inovandudza runako, kupfava uye kutsetseka uye inobatsira kusimbisa dumbu, chiuno, magaro nezvidya.
Makirasi anodzidzisa iwo ekutanga Belly Dhanzi ekutanga matekiniki ayo anomutsa ese makuru makuru mhasuru mapoka uye anovandudza akabatana kufamba. Inobatsira kwazvo kutamba kwedumbu uye avo vanotungamira ehupenyu hwekugara nekuti kufamba kwehudyu kuwedzera kutenderera kweropa munhengo dzechiuno.
Strip Dhanzi / Pole Dhanzi (Strip-kutamba, pole pole)
Strip kutamba kana pole pole inonziwo shestova acrobatics. Kuti uwane zvibudiriro mumhando iyi yekusimba unozoda simba, kutambanudza kwakanaka, mhasuru dzakasimba (kunyanya muviri wepamusoro) uye kugwinya kwakanaka. Kutenda kune maekisesaizi ari padanda, haungogadzirise hunhu hwemuviri chete, asi zvakare unokwanisa kusimudzira kuchinjika, kubatana pamwe nekukurumidza.
Uye zvakare, pole pole inobatsira kuvandudza mapurasitiki uye nyasha, pamwe nechero kudzidziswa kwekutamba. Nenzira, bvarura dhanzi revatangi vangangosanganisa kurovedza nedanda, asi chete zvinokugadzirira iwe zvemberi nzira tekinoroji.
Mutumbi Ballet (Muviri Ballet)
Ichi chiitwa chakanakira kwete kwete chete kune vatambi kana vaimbove vatambi, asi wese munhu anoda kuwana mutete, wakanaka muviri usina nzvimbo dzine dambudziko. Chikamu chezviitwa muMutumbi webharlet wakaitwa paBarre: iwe uchaita akasiyana squats uye makumbo ekusimudza.
Chikamu chekudzidziswa kunoitika pasi uye chakaderera maitiro maitiro akashandurwa kubva kuchinyakare kugwinya. Kunyanya kubatsira chirongwa ichi ndechevaya vanoda kushanda pakuumbwa kwemakumbo akaonda. Verenga zvimwe: Cardio Barre: iyo mabhenefiti, maficha, kugona.
Dance Sanganisa
Dhanzi Sanganisa, sezviri pachena kubva pazita pacharo, musanganiswa wemhando dzakasiyana dzekutamba: hip hop, jazz-funk, imba, kutamba break, R'n'b, freestyle. Kudzidziswa kwakadai kweboka hakungopise macalorie chete, asi dzidza kutamira kune rakasiyana mutinhimira uye maitiro.
Mumhanzi wemazuva ano, makwikwi akasiyana, simba mukufamba kwese - Dance Mix inokupa kushinga, kubvisa kushushikana uye kuneta.
Zvakare pakati pekudzidziswa kwekutamba pane: ChiLatin, salsa, hip hop, kutamba bhora, kutamba. Usatye kushanyira dzakasiyana siyana dzekutamba boka rekudzidzisa, kana iwe uchida rudzi urwu rwekusimba. Mushure mezvose, chinangwa chako hachisi chekukurumidza uye nenzira kwayo kudzidza matanho ese. Chinangwa chako ndeche kutora kurovedza muviri, kupisa macalorie, dzidza kudzora muviri wako uye uwane mafungiro akanaka.
Iyo yeboka yakaderera kukanganisa kurovedza muviri
Kudzidziswa kwakadai kweboka kwakanakira avo inodzivirira kushamisika uye zvinorema zvinorema. Aya mapurogiramu anoitwa asina shangu, usakanganisa zvisungo, saka zvinokodzera kune akasiyana siyana vanhu vanobatanidzwa.
Asi kunyangwe iwe uine hutano zvakakwana uye usina zvinopesana, ita chokwadi chekuteerera kune urwu rudzi rwezvirongwa. Mazhinji acho ndeyekudzivirira kwezvirwere zvakasiyana siyana zvinogona kukonzerwa nehupenyu hwekugara kana, zvinopesana, zvakanyanya kuwanda.
Pilates
Nzvimbo huru inotarisirwa Pilates ndeye mhasuru: musana, dumbu, magaro, saka kana ino iri nzvimbo yako yedambudziko, saka maPilates iwe wakakurudzira chaizvo. Uye zvakare, maPilates anobatsira kusimbisa mhasuru dzepashure dzinotsigira musana, uye nekudaro iwe uchavandudza chimiro chako uye kubvisa matambudziko emusana.
Boka rekudzidzisa maPilates anowanzoitika zvizere pasi, zvakare anogona kushandiswa ekuwedzera michina (bhora, rakasununguka bhendi, kusimba mabhendi)izvo zvinobatsira kusiyanisa chidzidzo. Verenga zvimwe: Pilates: iko kushanda, mabhenefiti, inoratidza zvidzidzo.
Callanetic (Callanetics)
Callanetics yakagadzirwa mu60-ies, asi iyo yepamusoro yekuzivikanwa kwayo yakauya mumakore gumi apfuura. Vamwe vanovhiringidza callanetics uye Pilates, asi ivo vakasiyana musimboti.
Hwaro hwecallanetics ndeye static kurovedza, tsandanyama dzako dzakatakurwa nekutambanudza uye isometric tension. Iwe haushande kwete chete akakura masuru mapoka, asi zvakare yakadzika mhasuru iyo isingatore chikamu panguva yenguva dzose yekurovedza muviri.
Fitball (Exercise pamwe fitball)
Maekisesaizi pabhora rekurovedza muviri haingokubatsire iwe kusiyanisa zvakajairika zviitwa, asi zvakare kunatsiridza kugona kwezviitwa. Kutanga, kudzidziswa pane fitball kukudziridza corset yemhasuru, nekuti panguva yekurovedza muviri uchazoda kuchengetedza zviyero, saka kushandisa zvemimba, kumashure uye magaro.
Chechipiri, kusagadzikana kwebhora kunoita kuti basa remhasuru-rinosimbisa, risingawanikwe panguva yekumwe kurovedzwa. Kudzidziswa kweboka pane fitball kwakanyanya kukodzera kune avo vanoda kushanda mhasuru dzemukati.
Kutambanudza / Flex (Kutambanudza, kutambanudza)
Boka kurovedza muviri kutambanudza ikirasi inozorodza yakazvipira kutambanudza ese mhasuru mapoka. Chirongwa ichi chine zvimisikidzwa, izvo zvinokutendera iwe kurebesa mhasuru uye kudzamisa kutambanudza kwako. Tsika yacho inofanirwa kuperekedzwa nekufema kwakadzikira kutambanudza kusingarwadzi kwemhasuru nemarunda.
Kana iwe usina muviri unochinjika, unogona kushandisa tambo, tauro, yoga mabhuroko, kurerutsa kurovedza muviri. Edza kudzivirira kumanikidza kwekunze pamhasuru dzakatambanudzwa, izvi zvinogona kutungamira mukukuvara.
Zvinyorwa zvekudzidzira
Zvekuita maekisesaizi zvinobatsira kumazera ese, uye vese varume nevakadzi. Nezera isu tinorasikirwa nekufamba muzvibatanidzwa zvedu, saka kana ukasazviteerera, unogona kusangana nematambudziko akadai seArthritis, arthrosis, osteochondrosis.
Yakajairika jimunasitikisi inosanganisira akasiyana ekurovedza muviri akasimba ekuvandudza kufamba kweiyo articular zvishandiso. Kazhinji, uku kutenderera kwekufamba kwenhengo inofamba.
Yoga
Muyoga mune nzira dzakasiyana siyana: Hatha yoga, yoga yoga, Kundalini yoga, Vinyasa yoga, Yin yoga. Nzira yakanyanya kuzivikanwa mumakirasi eboka ndiHatha yoga. Kana iwe usinganzwisise kuomarara, unogona kuzvisarudzira.
Zvakare iyo yoga inowanzo kuve yakakamurwa nematanho ekuoma, saka kana iwe uri kutanga kubuda, sarudza danho rekutanga, kunyangwe kana iwe uchikunda mune mamwe marudzi ehutano.
Hutano kumashure
Sezvo mararamiro ehupenyu ndicho chimwe chezvikonzero zvikuru zvematambudziko emusana, iwe kurovedzwa kweboka kune musana une hutano kuri kuwedzera kufarirwa. Kazhinji, zvinosanganisira kutambanudza kurovedza kwemhasuru dzekumashure kuderedza marwadzo uye kurovedza muviri kusimbisa mhasuru corset kudzivirira matambudziko emusana.
Nekudaro, kana iwe uine chero chisingaperi musana matambudziko, saka pamberi pekirasi zvakanakisa kubvunza chiremba kuti urege kuzvikuvadza zvakanyanya.
Bodyflex (muviri Flex - kufema maitiro)
Bodyflex chiitiko chekufema icho chinokubatsira iwe kugadzirisa hutano uye kudzikisa huwandu hwemuviri, kunyanya munzvimbo yemudumbu. Bodyflex yakanaka kune vakadzi mushure mekusununguka avo vanopesana mukuvhunduka. Bodyflex zvakare inokodzera vanhu vakura uye vanhu vari kupora kubva mukukuvara.
Munguva yekudzidziswa kweboka paFlex, nyatsoteerera kuraira kwevarairidzi, seyakakodzera nzira yekufema yakanangana nemhedzisiro.
Matipi ekusarudza kudzidziswa mune zvimwe zviitiko:
- Nderipi boka rekudzidzira makirasi aunosarudza varume: Kuchovha bhasikoro, CrossFit, Pump / Hot Iron, Kudzidzisa Pakati, Kudzidziswa Kunoshanda.
- Nderipi boka rekudzidzira makirasi aunosarudza vanhu vakwegura: Pilates, Callanetic, Joint jimunasitikisi, Hutano musana, Kuita maekisesaizi neyoga bhora, kumwe kutamba kutamba.
- Nderipi boka rekudzidzira makirasi aunosarudza mushure mekuberekwa: zvirinani kutanga nekutamba uye zvakadzikira kushanda kurovedzera kujairira kunetseka. Mushure memwedzi 1-2 yemakirasi akajairwa unogona kuenda kueerobic uye simba rekudzidziswa.
- Iboka ripi rekudzidzira makirasi aunosarudza kubvisa mafuta emudumbu: sarudza kurovedzwa kwema cardio, uchiwedzera kwavari kanokwana ka1 pavhiki Abs / Core kana Pilates. Kuti uderedze dumbu ne diastasis edza Bodyflex.
- Ndeapi mapoka eboka anosarudza kuita kuonda mumakumbo: imwe Cardio Workout kana yekudzidzira nguva uye kudzidziswa kurema kwemuviri wezasi. Ichave zvakare inoshanda yekuchovha bhasikoro uye muviri ballet.
Kudzidziswa kweboka inzira huru yekubvisa huremu hwakawandisa, kukura kwekutsungirira kwemuviri, kusimbisa mhasuru, kubvisa matambudziko ehutano nekuda kwekugara hupenyu. Kuti utange kuita kugwinya kweboka, iwe unongofanirwa kuona nzira, kuti utenge zvipfeko zvemitambo uye urekodhi kunzvimbo yekurovedza muviri
Onawo:
- Cardio Workout kumba
- Simba kudzidziswa kwevakadzi vane dumbbells
- TABATA Workout: yakagadzirira muunganidzwa wekurema uremu