iyo Denderedzwa - rinoshanda boka kudzidziswa kwehuremu uye kukurudzira kutsungirira

Indoor Bhasikoro iboka rekurovedza muviri pane akamira emabhasikoro anoteedzera iwo mujaho wekusiyana kusimba. Chirongwa ichi chave kuve chakakurumbira mumakirabhu ehutano nekuda kwekushamisa kwazvo. Kana iwe uchida kupinda muchimiro chakakura munguva pfupi, iyo aerobic spin kirasi ndizvo zvaunoda.

Kuchovha chirongwa chakanyanyisa cheboka. Uku kurovedza hakusi kwevanhu vese! Kana iwe uchipesana mune yakanyanya cardio kurovedza muviri, iwe unofanirwa kusarudza imwe nzira yekudzora huremu. Zvisinei, kana iwe wakagadzirira mumuviri, iva nechokwadi chekuedza iyo kutenderera. Rudzi urwu rweeerobics rakavimbiswa kuti rikubatsire iwe kuwana wakanaka mutete muviri.

Verenga zvakare nezve rimwe boka rekudzidzisa:

  • Crossfit: mabhenefiti uye zvinokuvadza + redunhu kudzidziswa
  • Pilates: kudzidzisa + kurovedza kubva kuPilates
  • Basa rekudzidzisa: maficha uye kurovedza muviri

Kutenderera: kurovedza muviri kwekudzikira uremu uye kugadzirisa chimiro

Cycle kirasi pane yakasarudzika yakagadzirirwa lightweight mudzidzisi. Haatarike senge yechinyakare bhasikoro rekurovedza muviri, yataimboona mune yekurovedza muviri. Cycle-aerobics inonzi zvakare kutenderera kana kuchovha bhasikoro, uye nechitarisiko chake chirongwa chekusimba ichi chine chikwereti kumutyairi weAmerica Jonah Goldberg. Kuzivikanwa kwedenderedzwa kwakaoma kufungidzira: mumakirabhu ehutano, aya maekisesaizi anozivikanwa kwazvo kune vese vakadzi nevarume. Uye hazvishamise, kushanda kwechirongwa kwakaratidzwa kumamiriyoni evateveri vayo.

Kutenderera-maekisesaizi kunogona kunzi zvakachengeteka kune rimwe reboka rakasimba kwazvo razvino riripo. Pasi pemumhanzi unopisa uye unoshingairira murairidzi iwe urikumhanyisa pane yakaenzanisirwa yakaoma nzvimbo, wobva waderera, wobva wawedzera tempo.

Kuti uchinje mutoro pane iyo simulator, unogona kushandisa:

  • iyo kumhanya kwekutenderera kwema pedal
  • danho rekupokana
  • chinzvimbo chako chemuviri.

Nekudaro, kurovedza muviri kwakakamurwa kuita zvikamu, panguva iyo kurova kwemoyo wako kuchaita sekunge kubhururuka uchikwira kune yakanyanya kukosha tsika, uye kuwira pasi. Kutenderera - iyi yakakwira yakasimba nguva yekudzidzira (HIIT), inova ndiyo nzira iri nani yekubvisa huremu hwakawandisa.

Kudzidziswa kunoitwa munzvimbo mbiri: kugara uye kumira. Vanochinjanisa. Mune chinzvimbo chakamira chinogoneswa bohuwandu hwakanyanya hwetsandanyama. Pane iyo simulator iwe unoteedzera rwendo pane bhasikoro rebhasikoro, saka musana wako unozorererwa kune iyo simulator. Munguva yekirasi iwe unonzwa kunetsekana kwete mutsoka chete asi mumuviri wese (mudumbu, mapendekete, maoko). Asi usazvidya moyo, chiuno chako hachizopfuurika nekuda kwekushushikana, asi mafuta uye cellulite unovimbiswa kubvisa.

Kakawanda sei kuita kutenderera?

Kazhinji kangani inokurudzirwa kuita kutenderera? Sezvo iri iboka rekurovedza muviri, saka, chokwadika, iwe unofanirwa kutarisa pane iyo purogiramu mune yekurovedza muviri. Asi yakanaka kuita 3-4 nguva pasvondo, kunyanya kana chinangwa chako chiri chekudzikisa huremu. Mune ino kesi, mushure memwedzi iwe uchaona shanduko yemhando mumuviri wako. Kana chinangwa chako chekutanga chiri chekusimbisa mhasuru, ipapo zvikamu zviviri kusvika zviviri pasvondo zvinokwana. Rangarira iwo kutenderera - aerobic Workout ronga rako rekutakura zvichibva pane izvi zvinotarisirwa.

Kana yako yemakirabhu kirabhu inopa akati wandei mazinga ezvirongwa (kubva kutanga kusvika kumberi), tanga nezviri nyore. Nekuvandudza kwekutsungirira iwe uchakwanisa kuenda kune inotevera nhanho. Asi kunyangwe iwo mapoka asina kupatsanurwa zvinoenderana nekurovedza muviri, usazvidya moyo. Iwe unogona kugadzirisa mutoro, uchideredza uye nekuwedzera kuramba kana kumhanya.

Ese kudzidziswa kweboka: kuongororwa kwakadzama

Izvo zvakanakira nezvakaipa zveiyo kutenderera-maekisesaizi

zvayakanakira:

  1. Kutenderera ndeimwe yeakanyanya akanyanya aerobic zvirongwa, kungoitisa muviri chete iwe unopisa 500-600 macalorie.
  2. Iwe unogona kugadzirisa manyore mutoro, uchiwedzera kuramba uye nekumhanyisa kure.
  3. Kupota kudzidzisa zvenguva, uye ndiyo nzira inoshanda kwazvo yekupisa mafuta akawandisa.
  4. Iwe unodzidzisa iyo yemoyo system uye nekuvandudza simba rako.
  5. Cycle haizokupe iwe mukana kune Skive uye shirk mitoro. Gadzirira kupa chirongwa chakazara.
  6. Rudzi urwu rwekusimba rwakakodzera vese varume nevakadzi.
  7. Kutenderera kwakaringana uye avo vari kuita simba rekudzidzisa. Iyi spin kirasi ichavandudza kutenderera kweropa, uye nekudaro ropa neoksijeni zvinokurumidza kuenda kumhasuru uye nekukurumidza kukura kwavo.
  8. Cycle-aerobics inoshanda zvakanyanya pakupisa macalorie kupfuura echinyakare makirasi pane yekutsika, ellipse kana yakamira bhasikoro.

nezvayakaipira:

  1. Kutenderera kunongedzera kumhando dzakanyanyisa dzekudzidziswa kweboka, saka nyowani kuhutano hwekuita navo haina kukurudzirwa.
  2. Chirongwa ichi chinoisa kushushikana kwakawanda pamabvi emabvi, nekudaro, chinogona kukonzera marwadzo mavari mukati memashure marefu.
  3. Mushure mekutanga maviri kana matatu maekisesaizi pane yakamira yeBhasikoro inogona kurwadziwa kwazvo magaro kubva pachigaro chakaomarara zvisingaite.
  4. Pamberi pekirasi kutenderera reel kwakanakisa kubvunza chiremba, kunyanya kana iwe uine matambudziko emwoyo kana varicose mutsinga.
Pisa Mafuta nekukurumidza: 20 Minute Bike Workout

Onawo:

Yekureruka kurasikirwa, Cardio Workout

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