Simba kudzidziswa kwevarwi kana maitiro ekuvandudza huwandu uye kwete kurasikirwa nekumhanya
Munguva pfupi yapfuura, kwave kune kunakidzwa mukudzidzira kweatical martial arts. Vanhu vazhinji vanotanga kuenda kujimu, zvikamu uye zvikoro, uko kwavanopihwa ruzivo rwese rwakakodzera rwekuzvidzivirira. Varume vanoita zvekarati, vakadzika pasi nekuda kwechimwe chikonzero, vanotenda kuti kuitira kuti uwedzere ruzhinji, munhu anofanira kupira kumhanyisa. Muchokwadi, izvi hazvina maturo, izvo zvisina kujeka kubva kunaani uye riini zvikaonekwa mupfungwa dzevanhu. Iye zvino iwe unonzwisisa maitiro aungaita kukudziridza tsandanyama pasina kurasikirwa neako kurova kumhanya.
Kudzidziswa kwesimba kunodzikisira kumhanya kwemurwi here?
Ngatitarisei dambudziko iri kuti pakupedzisira tibvise benzi uye risina hwaro, iro rakadzika midzi mundangariro dzevagari veCIS kumashure munguva yeUSSR. Mumakore eSoviet, vanhu vaive vasina chokwadi nezvese zvakabva kuWest, kusanganisira zvemitambo. Vazhinji vaitenda kuti vavaki vemuviri vaive vanhu vanononoka uye vakaomarara, uye kuti kudzidziswa uremu kwaizongotadzisa kukura kwekumhanya. Kunyangwe izvi, pane angangoita maviri akajeka mienzaniso yekuti kushanda nemaremu anorema haazi muvengi, asi mubatsiri mukusimudzira hunhu hunhu.
- Masutatsu Oyama ndiye muvambi weKyokushin Karate. Wese munhu anoziva uye anoyeuka kumhanyisa kwekurohwa kwemurume uyu, waakagogodza naye panyanga dzenzombe pakuratidzira. Asi nekuda kwechimwe chikonzero, hapana anoona maunganidziro aakaita mabarbells uye kushanda nehuremu hwake.
- Bruce Lee ndiye munhu ane sitiroko inokurumidza kwazvo pasirese, uyo, kunyangwe panguva yehupenyu hwake kuimba yemamongi, aigaro ita zviyero achitungamirwa nemurairidzi wake.
Chii, saka, chikonzero nei iyo punch yekumhanyisa inodonha panguva yekudzidziswa kwesimba? Uku kusaziva kwakajairika kwemaitiro ekugadzirisa maekisesaizi ako. Paunenge uchishanda nehuremu, maekisesaizi anofanirwa kuitwa anoputika, kwete akatsetseka, chete nenzira iyi iwe uchakwanisa kuchengetedza nekukurumidza, kuivandudza, uye zvakare kuwedzera huwandu hwemhasuru.
Iwo akakosha masimboti ekuvandudza kwemahara uye nekumhanyisa kana uchishanda nemakomba
Kune akakosha akati wandei maficha anofanirwa kucherechedzwa kuti arege kurasikirwa nekumhanya uye kukudziridza huremu.
- Paunenge uchiita maekisesaizi nekumhanyisa, zvinorema chete zvinorema zvinoshandiswa - inenge 70% yehuremu.
- Kana uchishanda nemakomba, "kubiridzira" kunoshandiswa.
- Chiitwa chinoitwa panguva yekumhanya kwazvo.
- Kufambisa kwese kunoitwa mune yakaderedzwa amplitude.
- Maekisesaizi akasiyana siyana anoitwa, kunyangwe iwo ausingade.
- Usati watanga kushanda nehuremu hunorema, unofanirwa kutambanudza neyakareruka.
Iko kukanganisa kukuru kwevanhu vazhinji ndekwekuti ivo vanoedza kuita basa rinoputika mukati menguva yese yehuremu. Iwe pamwe wakanganwa kuti muviri unowanzojairira kushushikana, saka izvo zvakaoma uye zvakanangana zvechiitwa zvinoda kuchinjwa nguva nenguva.
3 mhando dzekurovedza muviri kukudziridza huwandu uye nekukurumidza
Zvikoro zvemazuva ano zvejiu-jitsu, karate uye kurwa nemaoko zvakatangisa kudzidzira mhando nhatu dzekudzidzisa kusimudzira huremu uye nekukurumidza. Nechekare mugore rekutanga rekudzidziswa, vatangi vemuzvikamu izvi vakawedzera sitiroko nekukwira ne50%, nepo mhasuru yavo ichikura uye isina kusiyana nevanhu vanozvipira zvizere kuhutano.
Ngatitarisei kuti ndeapi mazano aya uye kuti tingaashandise sei:
- Kuchengetedza uremu kudzidzisa kudzidzisa kuri nezvekusimbisa mhasuru dzinobata ruoko kana gumbo panguva yechibhakera.
- Basa rinoputika nemakomba - iwe unosimudza zviyereso zvakakura nekusunda uye nekuwedzera kumhanya kwechiitwa.
- Kutambanudza nezviyereso - Kutambanudza zviitwa zvakakosha kune chero hunyanzvi hwehondo nekuti hunosunungura munhu. Kana iwe ukawedzera mutoro mudiki kune yakaoma, iwe unogona kuwana hukuru hukuru nekukurumidza zvakanyanya pane nekutatarika kutwasuka.
Iko kuchinjanisa uye kugona kusangana kwemhando idzi kunokutendera iwe kukudziridza vhoriyamu yemhasuru uremu uye nekuwedzera kumhanya kwechisimba.
Tsandanyama scheme uye mazuva ekudzidzira
Iyo yakaoma yekuvandudza kwemahara uye nekumhanyisa inogara kwemavhiki matanhatu, uye makirasi anochinjana maererano nerudzi rwe6 / 4 na7 / 3. Kutenda kugoverwa uku pamazuva ekudzidzira, tsandanyama dzemumhanyi dzinozove nenguva yekuzorora kuti ikure. Boka rega rega remhasuru rinotanga kutakurwa kamwechete pasvondo, uye dunhu pacharo rinotaridzika seizvi:
- Workout A - Chest, Triceps & Delts
- Workout B - kumashure, biceps uye kumashure deltas
- Workout B - Makumbo Akazara
Abs haina kunyorwa pane urwu runyorwa nekuti inofamba panopera yega yega yekurovedza muviri.
Complex zvekurovedza muviri
Iye zvino ngatitarisei zviekisheni zvinokutendera iwe kukudziridza mhasuru uye kumhanyisa, sezvinoitwa muzvikoro zvemazuva ano zvetsiva kutenderera pasirese.
Kudzidzisa A
Kudzidzira B
Kudzidzira B
Dhinda inoitwa munzira mbiri kusvika pakakwirira. Ese mamwe massaundi ekuvandudza zviitwa anofanirwa kuitwa mumaseti 3-4 e8-12 kudzokorora. Iwo anosara ndiwo mapiramidhi uye mhuru kupomba mhasuru (kanosvika makumi maviri kudzokorora).
mhedziso
Iyo yakatarwa yakaoma ichakubatsira iwe kukudziridza mhasuru, asi isingarasikirwe, asi kunyangwe kuwedzera kumhanya kwesimba. Rangarira, iwe haufanire kutakurwa naro, nekuti mushure memasvondo matanhatu kushanda kwechirongwa kuchaderera, uchafanirwa kuchichinja. Mamwe maekisesaizi ekuramba uchishamisa muviri wako uye kukurudzira mhasuru kukura.