Mukati
Kana iwe uchitarisira iyo yakanyanya mhedzisiro kubva pakudzidziswa, saka haugone kuita pasina yekudziya-up. Iwe uchatanga kufuratira kuitwa kwayo - uye muviri wako hauzove wakagadzirirwa zvakakwana makirasi.
Iwe unosvika kuseri kwevhiri remotokari, tanga iyo uye pakarepo unoda kuimhanyisa kusvika ku200 km / h. Izvi zvichakanganisa sei makanika? Ichakanganisa sei mamiriro ese emota? Iri idimikira rekurovedza muviri pasina kudziya-up. Ngatitarisei kuti nei uchida kudziya-up usati wadzidzira uye kuti inobata sei muviri wose.
Zvese zvaunoda kuti uzive nezvekudziya usati waita maekisesaizi
Muviri wedu une imwe nzvimbo yekuchengeteka. Nokukurumidza kana kuti gare gare tose tinotanga kukwegura. Kugwinya kana mitambo zvinongobatsira kuchengetedza muviri wechidiki kwenguva yakareba sezvinobvira. Kudziya-musati kudzidziswa kunongodiwa kudzivirira marwadzo emajoini, sprains, matambudziko ehutano hwemwoyo.
Mutemo mukuru: tanga kushanda kwako nekudziya-up. Tisati tatanga maekisesaizi, muviri wedu wakazorora. Kudziya-kupisa kunoshanda se "kudziya-up" yemasumbu ese.
Chii basa rekudziya-up?
- Dziyisa majoini nematendon usati waita maekisesaizi.
- Maronda mamhasuru ari elastic kupfuura kusadziya. Izvi zvinoreva kuti masimba masimba achava akakwirira.
- Yakaderedzwa njodzi yekukuvara uye sprains.
- Kufumisa muviri neokisijeni.
- Kukurumidza kwemasabolism uye kutenderera kweropa.
- Iyo adrenaline kumhanya iyo inokubatsira kubata nekushushikana kwemuviri.
- Kurongeka kwakavandudzwa uye kutarisa.
- Kugadzirira kwehutano hwemwoyo.
- Kuderedza kushushikana kwemuviri kusati kwaita main workout.
Nekudaro, iyo chaiyo yekudziya-up inobatsira muviri kurongedza kune Workout. Mupfungwa uye physiological pfungwa. Uye iwe uchakwanisa kuita zvirinani Workout, izvo zvinokanganisa mhedzisiro.
Uye kana iwe ukadzidzisa pasina kudziya-up, chii chichava mhedzisiro?
Ngatitarisei muenzaniso. Fungidzira nhindi yemombe iri pabhonzo ichangobva kubudiswa mufiriji. Zviri nyore kuputsika uye zvakaoma kukotama. Zvino fungidzira chinhu chimwe chete, asi pane tembiricha yekamuri. Izvo zvakaoma kuputsa uye nyama pachayo yakave yakanyanyisa.
- Paunenge uchidziya, tembiricha yemuviri inokwira zvishoma nezvishoma uye kutenderera kweropa kunowedzera. Nenzira yekufananidzira - iwe unodhonza nyama kubva mufiriji.
- Kudzidzira pasina kupisa-up kunotungamirira kuderera kwekubatana kwekufamba, kuzvimba uye kuremara.
- Kushaikwa kwekudziya-kunokuvadza zvakare ligamentous apparatus (inobatanidza tsandanyama nemajoini). Pasina kudziya, ivo vari nyore kwazvo kukuvadza.
Rangarira: pasina kudziya-up, kune njodzi yakakura yekukuvara kwemajoini, kupera simba, kana matambudziko neBP. Naizvozvo, usateerere kune shamwari dzakabatikana pasina kudziya-up.
Pane misiyano here pakati pekudziya pamberi pesimba uye kudzidziswa kweaerobics?
Chaizvoizvo hapana. A dynamic warm-up inodiwa musati makirasi mujimu kana kumba. Pamberi pesimba kana cardio kudzidziswa. Chinhu choga chekufunga nezvacho ndiwo anonyanya kushanda emhasuru mapoka mukudzidziswa.
Ngatitii uri kuronga kuchovha bhasikoro remakiromita gumi, pakadaro unofanira kuita mamwe maekisesaizi ekudziya emhuru nemhasuru dzechidya. Asi zvakakosha "kudziya" muviri wose.
Pre-workout yekudziya-up chirongwa
Funga nezvemaitiro ekudziya kwepasi rose. Ngatitsanangurei kuti chinhu chimwe nechimwe ndechei. Nenguva ye1-2 maminetsi, hazvibviri kudziya zvachose mamhasuru nemarunda, kuwedzera tembiricha uye kukurumidza kutenderera kweropa. Saka, nguva yekudziya-yepasi rose inofanira kunge iri mukati me5-10 maminetsi.
Zvekufema system uye kutenderera:
- 1-2 maminetsi ekudzidzira cardio.
Nokuda kwe elasticity ye ligaments:
- 1-2 maminetsi ekurovedza muviri.
- 2-3 maminetsi emitambo yekutambanudza tsandanyama.
Recovery before the main workout:
- 0.5-1 miniti kuti apore.
Chiratidzo chikuru chekudziya-kupisa ndechekuti mushure mazvo iwe uzere nesimba, kufara uye unoda kutanga basa guru. Kunzwa kudziya uye dikita. Usavhiringidza kudziya-kumusoro uye kutonhora-pasi. Iyo yekupedzisira inofanira kuitika munzvimbo yakamira uye pamwero unononoka. Iyo ine chirevo chakapesana - kudzorera kufema uye mamiriro ezvese mushure mekudzidziswa.
Zvaunoda kuyeuka: chero kurovedza muviri kunotanga nekudziya-up. Rangarira izvi uzviite.