Mukati
Zvinoenderana nebasa rayo, Iyo Edhiyo Bhodhi yeMedTvoiLokony inoedza neparinogona napo kupa yakavimbika zvekurapa zvemukati zvinotsigirwa neruzivo rwazvino rwesainzi. Mureza wekuwedzera "Zvakatariswa Zvemukati" zvinoratidza kuti chinyorwa chakaongororwa kana kunyorwa zvakananga nachiremba. Iyi nhanho-mbiri yekusimbisa: mutori wenhau wezvekurapa uye chiremba anotitendera kuti tipe zvemhando yepamusoro zvemukati zvinoenderana neruzivo rwekurapa rwazvino.
Kuzvipira kwedu munharaunda iyi kwakaongwa, pakati pevamwe, neSangano reVatori venhau vehutano, iro rakapa iyo Editorial Board yeMedTvoiLokony ine zita rekuremekedza reMudzidzisi Mukuru.
Interval training imhando yekurovedza muviri kunoitirwa vanhu vanoda kubvisa mafuta asina basa uye kugadzirisa mamiriro avo. Aya maekisesaizi akasimba anoitwa mumatenderedzwa, anodaidzwa kuti nguva pakati peinounzwa maekisesaizi akareruka, sekufamba kana kumhanya.
Chii chinonzi interval training?
Maekisesaizi akaitwa panguva nguva yekudzidziswa iwo akanyanya uye akatarisana neakanyanya kukurumidza kukurumidza kwemoyo uye metabolism, iyo inobvumidza iwe kupisa zvisingakoshi makorikori uye kubvisa mafuta tishu. Zvinogona kusanganisira kukwira bhasikoro kwakasimba, kumhanya, kusvetuka tambo, kana kuti push-ups, semuenzaniso.
Unoda kutenga tambo yakanaka here? Tarisa kupihwa kweOstroVit simbi yekusvetuka tambo zvine mutemo.
munguva nguva yekudzidziswa hapana zororo pakati pezviitwa. Nzira chete yekuzorora inotarisirwa panguva nguva yekudzidziswa kurovedza muviri kwakareruka, sekufamba kana kuchovha bhasikoro zvishoma. Nguva yekudzidziswa ine matenderedzwa akati wandei ezviitwa anodzokororwa kakawanda nekukurumidza. Round yega yega inopera nekureruka maekisesaizi. Nguva yekudzidziswa inofanira kutanga nekudziya-up, uye kupera nekutambanudza uye zvishoma nezvishoma kutonhora kwemuviri.
Usati uye mushure mekudzidziswa, zvakakosha kuchengetedza tsandanyama uye majoini kubva pane zvinogona kuwedzeredza uye kukuvara. Raira iyo OS1st ES3 Compression Armband yetennis gokora uye gokora regorofu nhasi. Gokora neruoko zvakare zvinonyatso tsigirwa neOS1st AS6 compression armband, inowanikwa mutema kana chena.
Mitemo yekudzidzira nguva
zvose nguva yekudzidziswa inofanira kugara maminetsi makumi mana nemashanu, asi izvi zvinosanganisira kudziya-kumusoro uye kutambanudza uye kutonhora-pasi chikamu. Zvakakodzera kudzidziswa kwakanyanya (nguva) haifaniri kudarika maminitsi makumi maviri nemashanu.
Nguva yekudzidziswa haifaniri kusanganiswa ne cardio kana simba rekudzidzisa. Uyewo haifaniri kushandiswa kanopfuura katatu pavhiki. Kumbomira kwakanaka pakati pevanotevera nguva yekudzidziswa inofanira kuva maawa 48. Iyo mhasuru dzinofanirwa kuvandudzwa pakati pemaekisesaizi. Nguva yekudzidziswa usaite kurovedza muviri padumbu risina chinhu - unofanira kudya chikafu chakareruka anenge maawa 1,5 usati wadzidzira. Nguva yekudzidziswa Izvo zvakare hazvifanirwe kusanganiswa nekudya kunoonda kunoderedza zvakanyanya kuwanda kwemakoriyori anopedzwa pazuva - kana zvisina kudaro muviri unogona kupera kunze kwezvinovaka muviri zvakakosha kudzorera tsandanyama mushure mekuita basa rakasimba. Izvi zvinounza kurovedza muviri zvakanyanya kukuvadza pane kunaka (nenzira yekukurumidza kudzikisa uremu). Naizvozvo, zvakakosha kusanganisira mapuroteni ekuwedzera mukudya kwako izvo zvinokutendera iwe kuti uchengetedze hukuru hwemhasuru kunyatsoshanda uye zvirinani mamiriro emuviri wese.
PaMedonet Market unogona kuraira Solgar chikafu chekuwedzera necalcium, magnesium uye boron. Kugadzirira kuri mumhando yemapiritsi uye kunotsigira kushanda kwakakodzera kwevanhu vanoita zvemuviri.
Ndeipi mhedzisiro yenguva yekudzidziswa uye inoitirwa ani?
Mukudzidzira kwepakati, mapoka akasiyana-siyana emhasuru anobatanidzwa, zvichienderana nerudzi rwekudzidzira kunoitwa. Mutemo mukuru ndewekuti iyi imhando yakanyanyisa uye inoda muviri yekurovedza muviri. Kudzidzira kupindirana kunoitirwa kunyanya kune vanhu vanoda kukurumidza kurasikirwa makirogiramu asina kufanira - panguva yekurovedza muviri, unogona kupisa kusvika ku500 makori panguva.
Iwe unogona kutsigira kushanda kwemuviri wako nekushandisa Ornithine OstroVit powder kana WPC80.eu STANDARD whey protein concentrate OstroVit powder. Kuti ugadzirire zvakanaka conditioner uye uve nayo pedyo, odha Shaker Premium nepilbox.
Interval training effects muchimiro chechimiro chechimiro chakajeka uye chakasimba, ivo vanoonekwa mushure mezvidzidzo zvishomanana zvekudzidzisa. Kuti uwane mhedzisiro inogara, zvisinei, iwe unofanirwa kudzidzisa nguva nenguva, zvichida kaviri pasvondo (sezvakataurwa, iwe unofanirwa kutora kanenge zuva, uye zviri nani mazuva maviri pakati pekurovedza muviri, kupa muviri wako nguva yekuvandudza). Nguva yekudzidziswa inovandudza mamiriro uye kutsungirira, uye inoumba tsandanyama dzedumbu, zvidya nemagaro, asi hazviwedzeredzi kukura kwavo, izvo zvinonyanya kukosha kune vakadzi (vakadzi vazhinji vanoda chimiro, chimiro chemitambo, kwete mhasuru dzinooneka). Nguva yekudzidziswa zvakakosha kusanganiswa nekudya kwakanaka, ipapo migumisiro nenzira yekuderedza uremu ichave yakakurumidza uye inogara kwenguva refu.
Kana iwe uchida kukurumidza kuderedza cellulite panguva yekudzidzira, sarudza Anka Dziedzic pre-workout cream. Mushure mekupedza basa rako, unogona kusvika kune Anka Dziedzic regeneration cream iyo inonyaradza mhasuru mushure mekurovedza muviri kwakanyanya.
Contraindications kune interval training
Nguva yekudzidziswa inoitirwa vanhu vakagwinya uye vane hutano. Haifanirwe kubatanidzwa nevanhu vane kana kuti vasati vamboita mitambo kwemakore akawanda. Kana zvakadaro, zvine musoro kutanga nekudzikamisa maekisesaizi. A contraindication do nguva yekudzidziswa kune zvirwere zvemoyo, matambudziko ekutenderera uye zvirwere zvakabatana - rudzi urwu rwekudzidzira runoshungurudza mabvi. Panyaya yehuremu hwakanyanya uye kushaikwa kwemamiriro, zvinokurudzirwa kuti udzike mamwe makirogiramu uye uvandudze kutsungirira kwemuviri usati watanga kudzidziswa kwepakati.
Kuti usimbise muviri uye uvandudze mashandiro awo, zvinokurudzirwa kukwiza muviri neiyo STING Hard Roller ine FASCIQ® Foam insets, inowanikwa nemutengo wakanaka paMedonet Market. Izvo zvakakoshawo kutsigira mamhasuru kubva mukati, semuenzaniso nekushandisa Aqua Kick Pear Power kukurumidza kuvandudzwa mushure mekudzidziswa kweOstroVit.