zvinobudirira sei kushambira kwekureruka kurasikirwa?

Kushambira mudziva, pagungwa kana mumvura yakavhurika - haisi chete nzira yekushandisa nguva, asi zvakare nzira yechokwadi kune yakanaka chimiro. Kurovedza muviri mumvura kwakasiyana nezvaiitwa pasi, nekuti muviri wako uri mukurema. Kushambira kwakadii pakurasikirwa nehuremu kana zvirinani kusarudza imwe nzira yekupinda muchimiro?

Isu tinokurudzirawo kuverenga zvinyorwa zvinotevera:

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Crossfit: chii icho, mabhenefiti uye zvinokuvadza, redunhu kudzidziswa
• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Dhanzi Workout yekuremerwa uremu: zvakanangana uye madhiri

Zvakanakira nekuipira kwekushambira kuti uderedze huremu

zvayakanakira:

1. Kana kushambira kuchipiswa mu1.5 zvakapetwa macalorie pane kumhanya
2. Mumvura hapana mutoro pazvibatanidzwa, saka yakaderedzwa njodzi yekukuvara.
3. Inoshandiswa zvachose mhasuru dzese dzemuviri: mapfudzi, maoko, abs, musana, magaro, makumbo.
4. Kushambira kunogona kunakidzwa zuva rega rega pasina zvachose kukuvadza kune hutano hwako. Semuenzaniso, kudzidziswa uremu kuita zvinopfuura 3-4 nguva pasvondo hazvikurudzirwe, uye unogona kushambira nguva dzose.
5. Kana uchishambira aktiviziruyutsya kutenderera kweropa, yakawedzera metabolism.
6. Kushambira kunobatsira zvakanyanya kumuzongoza uye kumashure (zvisinei, ita chokwadi chekutevera nzira chaiyo).
7. Kurovedza muviri mumvura kunobatsira kuti ganda rako rimire uye rirambe rakamira. Icho chokwadi chakaratidza kuti kushambira nguva dzose kunobatsira kuchengetedza hujaya.
8. Kune vakawanda zvinonyanya kunakidza pane kudzidzira mujimu.

Kudya kwakakodzera: kupi kwekutangira

nezvayakaipira:

1. Kushambira kunowedzera kudya. Ukatadza kudzora simba, zvinokwanisika kuti iwe unowana yakawanda kupfuura yaakashandisa mumvura.
2. Kwehuremu hwekurasikirwa kushambira kunofanirwa kuve kwakasimba zvakakwana. Kwete kungova mumvura kana kurara kumusana, iko kushambira. Chimiro chekutsva kwemafuta - Krol.
3. Kuita kushambira kwekudzikira uremu nguva zhinji kakawanda pasvondo. Usatarisira mhedzisiro mumazuva mashoma. Kana iwe uchida kudzikira uremu uye kuita iyo nzvimbo yemuviri nekukurumidza sezvazvinogona - zviri nani kuenda kunzvimbo yekurovedza muviri.
4. Nzira isina kufanira yekushambira pane mukana wekunzwa kusingafadzi mumuzongoza. Vakadzi vazhinji vanochengeta misoro yavo pamusoro pemvura, kwete kunyorovesa musoro, semuenzaniso, kana kugeza. Aya maitiro anoisa kushushikana kwakawanda pamusana uye anogona kuva marwadzo mumutsipa.

Wepamusoro makumi maviri emitambo yekudzidzira kugadzirisa mamiriro

Ndinofanira kushambira kangani kuti ndidzike uremu?

Kana iwe uchida kubvisa huremu hwakawandisa, iwe unofanirwa kushambira mashoma e3-4 pavhiki kweawa. Icho chinonyanya kushanda kudzidziswa kwepakati: kushambira kwakanyanya nenguva pfupi yekuzorora. Nguva imwe neimwe wedzera mutoro, wedzera kutsungirira kwako.

Sezvineiwo, kusanganisa dziva nejimu. Semuenzaniso, rimwe zuva - simba + cardio kudzidzira uye rimwe zuva rekushambira mudziva. Nzira yemitambo yehupenyu inokurumidza kukuendesa kune fomu. Kana iwe usina iyi nguva yenguva, saka shambira 3-4 nguva pasvondo. Izvo zvakanaka kune chimiro chako chemuviri.

Kubudirira zvakadii kushambira kwekudzikira uremu?

Iwe unodzora uremu kubva pakushambira, kana ukaita:

• nguva dzose, 3-4 nguva pavhiki;
• hushoma hwemaminetsi makumi matanhatu;
• yakasimba uye inodiwa chinguva;
• ichatevera kudya.

Nekudaro, iwe unodzora uremu kubva pakushambira chete kana iwe uchisvika mukirasi iyi sekurovedza muviri, kwete zororo rekuzorora.

Onawo:

• Cardio kurovedza kupisa mafuta + kurovedza muviri
• Kumhanya mangwanani: kushandisa uye kugona, iyo yakakosha mitemo uye maficha