Sei kudzidzisa mushure memakumi mana emakore

Hazvina kana kunonoka kutanga kudzidzira, asi zvakakosha kuti unzwisise kuti kurovedza muviri kunobatsira kana kukaitwa nehungwaru. Sarudzo isiriyo yemutoro inogona kuwedzera kukuvara kwekare uye kukonzeresa kukuvara kusingagadzirisike kuhutano. Nechekare mushure memakore makumi matatu, vakadzi vanova vanotambura nekuda kwekuchinja zvishoma nezvishoma kwehomoni Vakadzi vakanyatsodzidziswa havafanirwe kuchinja zvakanyanya chirongwa mushure mekusvika kune rimwe zera, uye kune avo vasina ruzivo rwakareba kumashure kwavo, zvinonyanya kukosha kuti vatange kudzidziswa nenzira kwayo uye vafunge shanduko dzine chekuita nezera.

Kudzidzisa mukadzi sei mushure memakore makumi mana

Mitemo iyi ichave zvakare inoshanda kune vakadzi vane makore makumi matatu ekuberekwa avo vaimbove vasina kumbobvira vatomborovedza muviri zvachose, kana kuenda kumitambo nekuzorora kwenguva refu. Mhando dzakasiyana dzezviitwa zvekudzidzisa dzinokanganisa muviri nenzira dzakasiyana.

Anaerobic (simba) kudzidziswa kunosimbisa mhasuru uye pfupa tishu, izvo zvakakosha zvakanyanya kune vakadzi 30+ (calorizer). Kuderera kwehuremu hwehomoni yebonde kunosanganisira kuparara kwemhasuru uye kuonda kwechimiro chemapfupa, icho chakazara nekuderera kwemaitiro emagetsi uye kusimudzira osteoporosis. Simba kudzidziswa uye mapuroteni akakwana mukudya kunoderedza idzi njodzi.

Aerobic (cardio) kudzidziswa inosimbisa moyo wemhasuru uye inovandudza kutsungirira kwese. Sezvo kuderera kwehuremu hwehomoni yebonde kwakabatana nekuvandudzwa kwezvirwere zvemoyo, zvakakosha kuti vakadzi vapinde mu cardio.

Kutambanudza (kutambanudza) kwakanangana nekusimudzira kuchinjika kwemidziyo inonamira uye nekuvandudza kufamba kwemajoini, zvisinei, zvakanyanyisa kuomarara. zvirwere zvemajoini nemarunda.

Zvinoenderana neazvino mazano eWHO, vanhu vane makore 18-64 makore vanofanirwa:

1. Ita masimba esimba emapoka makuru emhasuru kanokwana ka2 pavhiki;
2. Avhareji yemaminetsi zana nemakumi mashanu pasvondo rekuyera-kusimba maekisesaizi, kana mashoma maminetsi makumi manomwe neshanu pasvondo rekukwirisa aerobics. Iyo yakakwana huwandu hweeerobic chiitiko pavhiki maminetsi mazana matatu, kusanganisira kukwirira-kusimba kurovedza muviri, kudzikamisa-kusimba kurovedza uye kufamba kwenguva refu;
3. Chidiki chemasangano matatu pavhiki chinofanirwa kupihwa kuenzanisa kudzidziswa.

Kubatanidza zvese zvataurwa pamusoro izvi zvakapusa - ingoita simba rekudzidzira mune yekurovedza muviri katatu pavhiki, ita maminetsi makumi maviri e cardio uye kutambanudza mushure mechikamu chimwe nechimwe, uye pamazuva asiri ekurovedza iwe unogona kuzviita kumba, enda kudziva kana kuenda kufamba kwenguva refu.

Simba kudzidziswa kwevakadzi vanopfuura makumi mana

Kana usati wamboita kudzidziswa kwesimba kweanopfuura gore kana zvisati zvamboitika, saka unofanirwa kutanga neakareruka chirongwa chekutanga uye wochinjisa kune humwe hunhu hwemuviri wako, kana zvichidikanwa.

Mazano akakosha:

1. Shanda ese mapoka emhasuru kamwechete kwemwedzi 2-3. Ino inguva yakaringana yekugadzirisa iwo maitiro mune ekutanga maitiro.
2. Dzivisa axial mutoro kumusana (squats, deadlifts, kukotama pamusoro pemitsara, mabhenji michina) - zera-zvine chekuita neshanduko zvinoita kuti musana unyanye kutambura, saka edza kuita maekisesaizi wakagara uye wakarara. Panzvimbo pe squats, ita michina yemakumbo, pachinzvimbo chekukotama pamusoro pemitsara - kuwedzera kana yakatwasuka block traction, shanda kumashure kwechidya kwete neakafa, asi ne hyperextension uye kukotama kwemakumbo mune iyo simulator.
3. Tanga kurovedza muviri kwako nekuita mashoma masuru mhasuru - izvi zvinodaidzwa musimboti we-pre-kuneta, paunotanga kupa mutoro wakazvimiririra kumhasuru, uye wozoita iko kwekutanga kurovedza muviri, uko mutoro unowira pamhasuru dzisinganeti, zvinozobvumira iwe kuti ushandise boka remhasuru riine huremu hushoma uye uine njodzi shoma kumajoini nemarunda. Izvi zvinoreva kuti zvinokurudzirwa kuita chero kuwedzeredza kana kutenderera kwemakumbo pamberi pekutsikirira kwegumbo.

Cardio yevakadzi vanopfuura makumi mana

Kushanda kweCardio kwakanakira hutano hwemwoyo uye hakuna kunaka kune mhasuru, saka kuzviita zvinokurudzirwa pamwe nekudzidziswa kwesimba.

Mazano akakosha:

1. Kutanga nemaminetsi gumi e cardio mushure mesimba, zvishoma nezvishoma uchiwedzera iyo nguva kusvika 10-20 maminetsi;
2. Pane mamwe mazuva, tanga nemaminetsi makumi maviri nemakumi matatu e cardio, zvishoma nezvishoma uchiwedzera iyo nguva kusvika pamaminitsi makumi mashanu- nemakumi matanhatu;
3. Kunyangwe iwo mabhenefiti akakura eHIIT, kana usati wambozviita, svika pakurovedza kwakasimba nekungwarira - ita zvishoma zvishoma, kwete kanopfuura ka2 pavhiki, zvishoma nezvishoma uchiwedzera kusimba. Semuenzaniso, tanga nezvikamu zvina zvekumhanya zvine mwero kweminiti uye nekukurumidza kufamba kwemaminetsi matatu. Wedzera nguva yako yekumhanya kana kumhanyisa uye pfupisa nguva yako yekufamba nebasa rega rega. Kana muviri ukajaira, wedzera huwandu hwenzvimbo;
4. Dzivisa yakasimba kusvetuka kudzidziswa, nhanho maekisesaizi, kumhanya asphalt mune isina kugadzikana shangu. Sezvambotaurwa pamusoro apa, shanduko mumahormone mwero inoderedza kuwanda kwemapfupa, uye gumbo ndiyo nzvimbo inotambura zvakanyanya kana uchiita maekisesaizi. Uye zvakare, musana wacho unoiswawo mukuvhunduka.

Kutambanudzira vakadzi mushure memakore makumi mana

Kuchinja-chinja kunoitika mukati medu. Inogona kuvandudzwa, asi kana iwe usina kugara patine usati wave nemakore gumi nematanhatu, saka mushure memakumi matatu kunonoka kuzviita. Shandisa kutambanudza kupora uye kuzorora.

Mazano akakosha:

1. Nguva dzose tambanudza mhasuru dzako mushure mekurovedza muviri.
2. Kune rimwe nerimwe boka retsandanyama, panofanirwa kuve ne1-3 yekurovedza muviri - iro rakakura iro boka remhasuru, iko kuwedzera kurovedza muviri
3. Tambanudza zvakatsetseka pasina majee asina basa, uchimbomira munzvimbo yekupedzisira kwemasekondi gumi nemashanu.
4. Iwe unogona kutambanudza pane rakaparadzaniswa zuva, asi chete pane inodziya mhasuru.

Gadzirira kushandira kunze kwenguva yakareba. Kuti uwane huwandu hwepakati pekusimba nehunyanzvi nzira, zvinotora gore rekugara uchidzidziswa (calorizator). Iwe uchaona mhedzisiro yekudzidziswa nenzira yekudzikisa mafuta mashoma, kugadzirisa mamiriro uye hutano hwakanaka mumwedzi miviri, chero iwe uine chikafu chakarongeka, kurara maitiro uye kudzora kushushikana. Iwe unofanirwa kuva netarisiro dzechokwadi, sezvo kudzidziswa pamakore makumi maviri nemakumi mana kwakasiyana kwazvo, pamwe nekugona kwemuviri. Kana iwe uchiita zvese nenzira kwayo uye usingaoni mhedzisiro, unofanirwa kubvunza chiremba, pamwe iwe wakapinda munguva yekumira kwemwedzi uye unofanirwa kugadzirisa kumashure kwehomoni.