mhasuru Kurwadziwa mushure mekurovedza muviri: chii chinokonzeresa uye nzira yekujekesa

Maronda emhasuru mushure mekurovedza muviri - chiitiko chinozivikanwa kune vese vanodzidziswa. Wese munhu akambotora dumbbell kana kuita cardio yekurovedza muviri, anofanira kunge akaona kusavapo kwe "kutapira" kurwadziwa mumhasuru dzakagashira mutoro muchidzidzo chakapfuura. Asi izvo zvikonzero chaizvo zvekuitika uye mhedzisiro inogara kwenguva refu inojekesa mashoma eakajairwa dzidziso. Kusuruvara kwemhasuru kwakadaro "kujairika mutorwa".

Zvinokonzera kurwadziwa kwemhasuru mushure mekurovedza muviri

Kuziva kugwinya vanofarira chirwere chekunonoka kwetsandanyama kurwadziwa mushure mekurovedza muviri (kunonoka kutanga mhasuru kusuwa, sekudanwa kwazvinoitwa) kwakabatana zvakanyanya nepfungwa yekubudirira kwechirongwa chekudzidzisa. Iwe waive neyakanaka yekudzidzira chikamu chako mhasuru dzakarwadza, nekudaro, dzinokura zvakadaro kana padyo kudaro zvinoenderana nevazhinji vanoda kugwinya. Kune ino chikamu chedzidzo yakanonoka kutanga mhasuru kusuruvara mhedzisiro yekudzidzira kufambira mberi. "Kudzivisa kurwadziwa unorasikirwa kufambira mberi" - pamusoro peichi chirevo gara uye unodzidzisa mazana ezviuru evanofarira mafirita pasirese. Kune chimwe chikamu chedzidzo (kunyanya, avo vari kungotanga kuita maekisesaizi), izvo zvinotora marwadzo uye kuyedza munzira dzese kudzikamisa, kusanganisira kushandisa zvinodhaka.

Ndiani akarurama uye ndiani asiri? Kana pamwe chokwadi, sezvazvinowanzoitika, kumwe kunhu pakati? Nei maronda akasimba mushure mekurovedza muviri, ndedzipi nzira dzinokonzereswa mumuviri nechitarisiko chekunonoka kutanga kusuruvara kwemhasuru uye maitiro ekubvisa marwadzo emhasuru, uye mune Zvakakura, zvakanaka kana zvakaipa isu tichaedza kunzwisisa mune ino chinyorwa. Uye rega mumwe nemumwe anodzidziswa azvisarudzire, amutsvage kana kwete.

Chekutanga ndechekunzwisisa kuti ndeupi rudzi rwekurwadziwa kunoitika semhedzisiro yekudzidziswa, kwete ese. Mukuita, pane matatu akakosha mhando. Vaviri vacho vanogona kunzi "zvakanaka" uye imwe ye "zvakaipa."

CHIKONZERO 1: Kurwadziwa kweiyo lactic acid

Rudzi rwekutanga rwekurwadziwa - inozivikanwa "kupisa", inoitika kazhinji kana uchishandisa dzakasiyana nzira dzepamberi dzekudzidzira kana kuwedzera kamwe kamwe mutoro. Chikonzero chekuitika kwayo chinozivikanwa, iyi lactic acid inogadzirwa mumhasuru semhedzisiro yekugara kwenguva refu pasi pemutoro. Mune mhasuru yakadai uye pane "kupisa".

Vatambi vakasiyana vanotsanangura manzwiro aya akati siyanei (akawedzera wega maonero ekuzviisa pasi). Kurwadziwa kwakadai kwakakurumidza - kuwanda kwemaawa matanhatu mushure mechiitiko, uye kazhinji kuchikurumidza. Ndiwo marariro akajairwa "akanaka", pasina anoonekwa kwenguva refu mhedzisiro yakaipa kune iyo muviri iyo yaisazoshandisa yakakosha, futi, hazvo. Vazhinji vavaki vemuviri vanoshanda ziya dikita kuyedza kuwana ichi "kupisa", kunyangwe kuita imwe "yekupisa" nzira pakupera kwekudzidziswa. Kana manzwiro avo achienderana nezvazviri, vangadai vakatowedzera mukwikwidzi wavo mhasuru, asi mukuita hazviitike kazhinji, maiwe.

CHIKONZERO 2: kurwadziwa kwepashure-kwekudzidzira

Chechipiri kurwadziwa kwemhasuru mushure mekurovedza muviri (kunonoka kutanga mhasuru kusuruvara) kunoitika mushure memaawa gumi nemaviri kusvika gumi nemaviri mushure mekurovedza muviri. Ndirwo rudzi urwu rwekurwadziwa kwekumashure kwekurovedza muviri uye rwuri kutaurwa muchinyorwa chino. Tsananguro yekuti nei rimwe zuva gare gare uye nekukasira musuru maronda mushure mekurovedza muviri, iri nyore chaizvo: mugumisiro wekuzvimba kwemapapu, kunokonzerwa nechirwere chemakondirakiti uye zvinyama zvinobatana zvemhasuru. Kuzvimba hakuonekwe zvakanyanya nekukasira mushure mekugamuchira iyo Micro kune kukura kwechiitiko ichi kunoda nguva. Naizvozvo, iyo yepamusoro yekurwadziwa kwakadai uye inowanzo iri mumazuva 2-4 mushure mekurovedza muviri.

Nezve kuitika kwe microtrauma, zvinotungamira mukuzvimba kweizvi zvinoda huremu hwakaringana uye imwe nguva yenguva mhasuru iri pasi pemutoro. Kudzidziswa nehuremu hwakareruka nekuwanda kwekudzokorora kunogona uye kunokonzeresa zvakakomba kunonoka kutanga mhasuru kusuruvara panguva imwechete kusimudza huremu hwakaremerwa kwe 1-2 kudzokorora zvakare isingakwanise kumutsa yakakosha microtrauma yezvivakwa zvecontactile. Akasimba kudarika aya ese marwadzo emhasuru anonzwika neavo vakadzidzira ne5-15 kudzokorora munzira, pamwe nevatsva nevaya vachangotanga kudzidzira mushure mekuzorora kwenguva refu.

Usati watsvaga nzira dzekubvisa crestyaPaturi, iwe unofanirwa kunzwisisa kuti zvakare "yakanaka" mhando yemarwadzo, isina kutakura yakakosha yakaipa kune iyo muviri. Sezvambotaurwa pamusoro apa, vatambi vazhinji vanonzwa senge izvozvo.

CHIKONZERO 3: Iyo Marwadzo nekuda kwekukuvara

Asi rudzi rwechitatu rwekurwadziwa, rakashata rakaipa kurwadziwa kwekukuvara. Semuenzaniso, kukuvara kwakanyanya kumatoni, majoini kana kuchema kwakanyanya kwetsandanyama. Rudzi urwu rwekurwadziwa kusiyanisa kubva kune maviri ekutanga zviri nyore nyore. Verenga zvakawanda nezve izvi pazasi muchikamu chakaparadzana chechinyorwa chino.

Nzira yekubvisa sei post-Workout mhasuru kurwadziwa?

Iye zvino ngationgororei nzira dzekuti ubvise sei kunonoka kutanga mhasuru kusuwa kana zvisiri zvizere ipapo zvirinani zvakanyanya kudzikamisa.

  1. Iyo inoshanda kwazvo uye yakapusa nzira yekudzora post-Workout pain syndrome ndeye hunhu hunodziisa iwo akanangana nemhasuru mapoka pamberi pekudzidziswa. Kudziyirwa uye kugadzirira kushanda musuru kunowana kutambudzika kushoma pane izvo zvinobva zvapihwa mutoro wakakomba mu "kutonhora" mamiriro.
  2. Avo vanodzidzira masimba masitayiti ekudzidzira nzira inozivikanwa yekuchinjisa inorema uye yakapfava kudzidziswa pane mhasuru boka. Kuita nyore kurovedza muviri kunoderedza marwadzo emhasuru, ayo akaonekwa mushure mekurovedza muviri. Izvi zvinonzi mhedzisiro yemitoro yakadzokororwa.
  3. Kutonhorera kunotonhora uye mabhati ane tembiricha inoshanduka: kutendeukira kunzira dzakadai zvinodikanwa kana kurwadziwa kwacho kuri kukuru.
  4. Massage dzimwe nguva inoshandiswa kudzikisa kurwadziwa kwemhasuru mushure mekurovedza muviri, kuongororwa kwehunyanzvi hwenzira iyi zvakanyanya kunaka.
  5. Zvakasiyana siyana zvekurapa zvekugadzirisa zvemuno (mafuta ekuzora), wozotora mukati. Inogona kuve neanorwisa-kupisa, analgesic uye inokanganisa maitiro, asi kukurumidza mhasuru kupora hakukanganisike.
  6. Mapuroteni kudya uye yakawanda yemvura mushure mekurovedza muviri zvakare kunogona kudzora kunonoka kutanga kunetseka kwemhasuru.
  7. Kushanyira kumabhati uye kumhanya zvishoma kunowana zvakawanda zvepfungwa zvekudzikisa marwadzo emhasuru mukati uye pachezvayo, vangangodaro vasingashande.

Asi kutambanudza kurovedza muviri kuti ubvise kurwadziwa kwekusimbisa muviri hakugone, kunyangwe kuzviita iwe uchiri kuda, kana iwe uchida kudzidzisa zvinobudirira. Haizove nemhedzisiro inononoka kutanga kunonoka kwemhasuru kushushikana uye kunwiwa kweantioxidants (semuenzaniso, ascorbic acid).

Zvinoita here kuti udzidzise kana maronda akasimba?

Kuongorora nzira dzekuti ubvise sei kurwadziwa kwemhasuru mushure mekurovedza muviri, isu takatobata pamubvunzo wemhedzisiro yemutoro wakadzokororwa. Ngationgororei pfungwa iyi zvizere.

Iyo contractile dhizaini yemhasuru inogamuchira microtrauma panguva yekurovedza muviri. Mutumbi unotora nguva kuporesa zvakakanganisika, uyezve kusvika pachikamu chekuwedzererwa - apo mhasuru isina kungodzoreredzwa chete, asi izvo zvingave zvishoma kukura uye kusimba. Zvakachengeteka kutaura kuti nepo paine nzira yekuzvimba inokonzeresa kunonoka kutanga kwemhasuru kushushikana, maitiro ekudzoresa haasati apera, uye chinhu chekuwedzeredza zvakanyanya hachina kusvika.

Nekudaro, tinogumisa kuti kudzidziswa kutsva kwekushushikana, kunova zvakare chimwe chikonzero che microtrauma hakudiwe - izvi zvinodzora kufambira mberi kwekusimudzira mhasuru. Chimwe chinhu chiri nyore, chisiri-chinokuvadza kurovedza pamwe nezviyereso zvakaderera: yakadaro-kurodha zvakare izvo zvaunoda kana mutambi achitsvaga nzira nzira yekubvisa kunonoka kutanga kunetseka kwemhasuru. Sezvineiwo, re-mutoro hauna kunanga: vamwe vanodzidziswa vakaona kuti marwadzo kubva muchikamu chedzidziso chekutanga akaderedzwa paunenge uchiita kudzidziswa kutsva pane rakasiyana mhasuru boka. Zvinoshamisa asi ichokwadi.

Mubvunzo unonzwisisika unomuka: kana zvichinetsa kudzidzisa pasina kumirira kumiswa kwekurwadziwa kwemhasuru, chii chinoitika mune iyi kesi? Kufambira mberi mukusimudzira mhasuru kunomira zvachose? Chaizvoizvo kwete, anongoti nonokei. Tsandanyama neimwe nzira iri kuzokura uye mune iyi nyaya, sezvo contractile mamiriro chinhu chakakosha kwazvo, asi kwete iyo yega yekufambira mberi kusimba uye mhasuru yemhasuru.

Kutambudzika kwemhasuru: yakanaka kana yakaipa?

Mune pfungwa dzenhamba hombe yevatambi kushushikana kwakabatana zvine mutsindo nepfungwa yekudzidzira kuita kwakanyanya. Zvakanaka, kubva pamoyo wakadzidziswa zvinoenderana nekurwadziwa kwakasimba mumhasuru, uye, semhedzisiro yekufambira mberi mukuvaka simba uye mhasuru. Iyi pfungwa ndeyechokwadi chete chikamu. Zvese zvakanyanyisa kuomarara: marwadzo anoenderana nemaitiro echisikirwo, kureba uye kuwanda kwekudzidziswa, kurovedzwa kwekurovedza muviri uye kunyangwe chaiwo mhasuru. Zvinozivikanwa kuti ma deltoid haawanzo kurwara zvakanyanya (zvirinani, sekunge semuenzaniso ma gluti uye quads mushure mekuremerwa squats), asi izvi zvinokanganisa "deltas", kudiwa kwekugona kudzidziswa kwakasimba? Zvirokwazvo kwete.

Kutambudzika kwemhasuru hakusi kwakanaka kana kwakaipa: chinongova chiratidzo chekuti muviri unomhanya, mamwe maitiro emakemikari. Hapana chikonzero chekugara pakurwadziwa kwemhasuru. Chiyero chikuru chekubudirira kwekudzidziswa kufambira mberi mune zvinoenderana nezvinangwa zvakaisirwa nemumhanyi (kazhinji kacho iyi mhasuru uye simba). Kukuvadza mhasuru kana kwete mubvunzo wechipiri.

Nzira yekurovedza kumarwadzo emhasuru haina kuoneka?

Ngatitsvagei zvino maitiro ekubvisa marwadzo emhasuru, tichimunyevera padanho rekuronga rerovedzo. Mukana wakadaro uriko chaizvo. Nekudaro, isu tinosimbisa zvakare: usatya post-Workout kurwadziwa kwemhasuru, izvi zvakajairika maitiro echisikigo munguva yekudzidzira.

Pazasi pane mashoma matipi ayo anogona zvakanyanya kudzora kunonoka kutanga kunetseka kwemhasuru kusuwa:

  1. Inoda kudziya usati wadzidziswa zvakanyanya. Usambofa wakakanganwa kurovedza muviri, inofanirwa kutora maminetsi mashanu kusvika kusere, kwete zvishoma.
  2. Hazvina basa kuti uchinje seti yekurovedza muviri kakawanda: hutsva, hwusina kusimukira kufamba hunokonzeresa kurwadziwa kwemhasuru. Nekudaro, kuti ugare nekusingaperi pane imwechete seti yekurovedza muviri zvakare, mhasuru dzinozojairira uye dzorega kupindura kunetseka kwekudzidzira. Nguva nenguva ivo vanofanirwa kuve vasina kujairika kurohwa nehana, saka pane nguva apo kunonoka kutanga mhasuru kusuruvara kunofanirwa kumirira zvakadaro.
  3. Hapana chikonzero chekumanikidza mutoro. Semuenzaniso, kutora huremu hwehuremu mushure mekuzorora kwenguva refu kubva mukudzidziswa kana kuwedzera zvakanyanya huremu hwakasimudzwa. Kana iwe uri kuita yenguva kana kudzidzisa cardio, iwe zvakare unoda mutoro kuti uwedzere zvishoma nezvishoma (nguva yekudzidza, kuwanda kwekudzokorora, kumhanyisa mhanyisa, nezvimwewo).
  4. Unofanirwa kudzidzisa nguva nenguva mabhureki anokonzera kudzora mhasuru kubva mukudzidziswa, saka, kunonoka kutanga mhasuru kusuruvara kunowedzera. Kuderera kudiki: mune uku kudzidziswa kusingawanzoitika, kusadaidza makwikwi emisungo kunetseka kunobva pa "Supertrening" naMike Mentzer uye imwe yakafanana VIT-nzira. Misumbu ine Workout iyi yakakuvara zvakanyanya uye, nekudaro, inoteerera zvakanyanya kunetseka kwekudzidzira. Unyanzvi hunonakidza, zvakadaro kufambira mberi nekusingaperi, saka hazvigoneke.
  5. Iwe unogona kubata wega kurovedza pamwe neyuniti reps - singles, pane zvakajairwa, mnogofotonnykh. Ehezve, iwo ega asingakwanise kuitwa pane mashoma ekurovedza akateedzana. Uye zvakare, iro simba rinogona kuwedzerwa, asi huwandu hausi.
  6. Iwe unogona kushandisa mamwe maekisesaizi asina kukwana, kukwana matanho (semuenzaniso: kukiyinura uye kusarura michina).
  7. Zvirinani kudzivirira nzira dzakaomarara dzekudzidzisa - zvese zvaunoda kuti uzive chiyero. Asi kuzvidemba kwandiri hakuna basa, kana iwe uchida kuwana mibairo yakanaka

Chii chaunofanira kuita kana iwe uine maronda akasimba mushure mekudzidziswa kwesimba?

Mhinduro kumubvunzo uyu chikamu yatove mundima yapfuura: kufambira mberi muhukuru uye simba uye chinhu chega nekuwanda, chiyero chekubudirira mukudzidziswa kwesimba. Simba iri kukurawo nenzira dzakasiyana: kubva kumagetsi emagetsi zvinonyanya kukonzeresa kumwe kudzokorodza mukukwikwidza kufamba kwevanogadzira muviri kuwedzera kunakidza kwesimba rinoshandiswa kune zvirema zvinoshanda zve6-12 reps.

Asi kana pasina kufambira mberi uye kurwadziwa kwemhasuru, mutambi anofanira kuzvibvunza iwo mubvunzo: nei maronda akasimba mushure mekuita basa? Zvichida kwete saka kusimba kwekudzidziswa kwekumhanyisa maitiro ekukura kwetsandanyama hakuna kukwana chete? Asi, ndizvo zvazviri.

Mune ino kesi, iwe unofanirwa kufungisisa zvakadzama nzira yavo yese yekudzidzisa: kutarisa pane zvakakosha mnohocwetnye kurovedza muviri kushanda nemahara mahuremu, isingatambise nguva pazvigadzirwa kungoita maekisesaizi zvakanaka uye nyore. Kana iwe uri kushanda pane mhasuru, saka kurovedza muviri kunofanirwa kuve kwakajairwa uye zvine mwero zvakanyanya. Ipapo kufambira mberi hakuzo ramba kuri pacharo rakamirira. Ehezve, izvi zvichawedzera mukurwadziwa kwemhasuru. Asi zvakare, kutonga mhedzisiro kudzidziswa chete pahuvepo kana kusavapo kwefivha hazviite.

Nzira yekusiyanisa pakati pekunonoka kutanga musuru kusuruvara kubva mukukuvara?

Kune mutambi ane ruzivo kuti aone musiyano uripo pakati peanonakidza epashure pekurovedza mumhasuru uye kurwadziwa kwakapinza kubva mukukuvara hakuna kuoma. Zvakanaka, kune avo vane ruzivo mumitambo hazvisati zvakanyanya, runyorwa rweyakanyanya misiyano pakati peanotevera:

  1. Kunyangwe zviine kusimba kwakange kusiri kushushikana, zvinenge zvisingaite kuti zvisave nyore kurovedza pamhasuru yakanangwa. Sharp "kupfura" kana "kucheka" kurwadziwa mune yakakuvara mubatanidzwa kana tendon, iyo inorambidza kufamba, kunonoka kutanga musuru kusuruvara hakuite.
  2. Musiyano uripo pakati pemhando mbiri dzemarwadzo nenzvimbo dzekushandisirwa nzvimbo: zviri pachena kuti kana kusagadzikana kukanzwika mukati memubatanidzwa, uko nyama dzemhasuru dzisingaite, saka uku ndiko kukuvara chaiko; asi nyoro "sipping" kurwadziwa mumhasuru yekunonoka kutanga mhasuru kusuruvara, hapana chekufunganya nezvayo.
  3. Zvikamu zvakakanganiswa zvinogona kuzvimba, dzimwe nguva zvinova zvinopisa kusvika pakubata pane zviri pedyo neganda, kunonoka kutanga kusuruvara kwemhasuru kana izvi zvikasaitika.

Chii chisingafanirwe kuitwa kana kunonoka kutanga mhasuru kusuruvara?

Kana mutambi achinzwa kurwadziwa kwemhasuru mushure mekurovedza muviri, anofanira kuita zvinhu zvitatu:

  1. Kuti uite iyo nyowani yepamusoro-yakasimba kudzidziswa pamarwadzo emhasuru ayo asina kunyatsopfuura. Chiedza pane zvinopesana, zvinogoneka, zvichaderedza kurwadziwa.
  2. Iwe haufanire kutumira mutumbi wemishonga dzakasiyana siyana: analgesic, anti-inflammatory, etc.Ichiratidzo chekurapa chinodzosera mhasuru hachizomhanyisa asi njodzi yemhedzisiro yekushandiswa kwakarongeka kwemimwe mishonga ndiyo nzvimbo inofanira kuva. Kune imwechete mishonga inodhura mari - zviri nani kushandisa mari pane yakanaka mitambo chikafu.
  3. Uye chinhu chikuru hachisi chekusiya zvemitambo. Kushanda nesimba muhoro yemitambo, mune iyo mudzidzisi anokunda kunetseka kusanzwisisika panguva uye mushure mekudzidziswa anogona kushandura asina kusimba mukomana akaonda kumhanyi yemhasuru, zvakangodaro uye kwete neimwe nzira. Asi kusuruvara ingori chibatiso chiitiko.
kurwadziwa kwemhasuru

Onawo:

Leave a Reply