Wepamusoro makumi matatu emitambo yekudzidzira mukati mechidya + chirongwa chakagadzirira-chakagadzirwa

Unoda kuwana makumbo matete akatetepa, asi mafuta ari pachidya chemukati haakuswededze padyo nechinangwa chaunoda? Tinokupa yakasarudzika sarudzo yemitambo yezvidya zvemukati pasina michina + yakagadzirirwa-yakagadzirirwa chidzidzo chirongwa chaunogona kuitisa kunyangwe kumba.

Chirongwa chekurovedza muviri chechidya chemukati

Padivi remukati rehudyu pane masimbi ekuwedzera ediki (adductor), ayo anonyatso shandiswa kunze kwekudzidzira kuita zvega. Asi pakurema uremu muhudyu yemukati Pamusoro pekusimbisa ivo vanowedzera, iwe unofanirwa kubvisa mafuta emuviri, iyo iri pamusoro pemhasuru.

Govera redunhu kudzidziswa izvo zvinokubatsira iwe kwete chete kuti ushandise iyo adductor mhasuru, asi zvakare simbisa maitiro ekuderedza uremu.

Iri zano rinosanganisira matatu marudzi ezviitwa zvechidya chemukati:

• Maekisesaizi anoitwa kubva pakamira nzvimbo (squats uye mapapu)
• Cardio kurovedza muviri (nekusimbisa pane yemukati chidya)
• Exercises pasi (inomuka nekusimudza makumbo)

Izvi zvinoreva izvozvo kudzidziswa kwako kunofanirwa kukamurwa kuve zvikamu zvitatu, zvakaenzana zvakaenzana munguva. Semuenzaniso, kana iwe uchirovedza maminetsi makumi mana nemashanu, saka tora yega yega boka rekurovedza kwemaminetsi gumi nemashanu. Kana iwe uri kushandisa maminetsi makumi matatu chikamu chimwe nechimwe chinoita maminetsi gumi. Nekuda kwechirongwa ichi chezviitwa zvemukati zvidya iwe unodhonza mhasuru dzako, kudzikisa mafuta emuviri, kugadzirisa gumbo mutsara.

Pazasi pemifananidzo inoonekwa yekudzidzira kwechidya chemukati uye kupedzisa kuita kwedunhu. Iwe unogona kutora makirasi edu, uye unogona kuumba yake yega chirongwa. Asi usati waenderera kumberi kune maekisesaizi, ngatijekesei zvimwe zvibodzwa pane zvakatarwa zvekudzidziswa padivi pechidya.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Mibvunzo nemhinduro pane kurovedza kwepakati pechidya

1. Ko kana ndiri mutsva?

Kana iwe uchangotanga kuita, wobva wasarudza kurovedza kwete anopfuura gumi nemashanu maminetsi pazuva. Tora mabreaks, chengeta mwero kumhanya uye zvishoma nezvishoma wedzera nguva yemakirasi, kuwanda kwekudzokorora uye kuomarara kwezviitwa.

2. Ko kana ndisingade kurovedza muviri?

MaCardio maekisesaizi haangobatsire kupisa mamwe macalorie, asi zvakare anowedzera mafuta-kupisa maitiro mumuviri, saka kusava nehanya navo hakuna kukosha. Pasina cardio inoshanda kurovedza muviri kune yemukati chidya yakaderedzwa zvakanyanya. Unogona kusada kuita miitiro ye cardio kubva kumauto ekupedzisira, chengetedza mwero waunogona kuwana.

3. Chii chekuita kana maronda majoini uye varicose mutsinga?

Mune ino kesi, kusvetuka, mapapu uye squats iwe isingadiwe. Kana paine zvinopesana kana kusagadzikana panguva yekurovedza muviri, zviri nani kungoita maekisesaizi akarara pasi - iwo akanyanya kuchengetedzeka.

4. Zvinoita here kubvisa mafuta pachidya chemukati pasina shanduko mukudya?

Sezvo iwe uchiziva, muviri unotanga kudya mafuta kana ukawana chikafu zvishoma pane chainoda simba. Naizvozvo, pasina chikafu chakaringana unongosimbisa mhasuru, asi mafuta ari pachidya chemukati anoramba akasimba.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

5. Sezvo iwe uchigona kuomesa chirongwa chakatsanangurwa?

Iwe unogona kuomesa zvirinyore kurovedza kwechidya chemukati, kana iwe ukatora zviyero zvemakumbo kana dumbbell (kunyange dumbbell isina kukodzera kune ese maekisesaizi). Iwe unogona zvakare kushandisa bhendi yekusimbisa muviri ndeimwe yemidziyo inoshanda kwazvo yekusimbisa mhasuru dzemakumbo.

6. kangani kuita maekisesaizi ezvidya zvemukati?

Inotora kwete inopfuura 2-3 nguva pasvondo. Paavhareji, yakakwana kupa nzvimbo yedambudziko kweinenge 1 awa pasvondo. Izvo zvakare zvakakosha kuti udzidzise kwete chete maAdvuctor mhasuru, asi iyo quadriceps, hamstrings, mhasuru uye gluteal mhasuru. Kungobata chete nerimwe boka remhasuru hazviite zvine musoro - unofanirwa kudzidzisa muviri wese mukuzara kwawo. Unofanira kuona:

• Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze
• Wepamusoro makumi mashanu ekurovedza matako pamba
• Kudzidzira kwevanotanga pamba

Chikamu chekutanga chekurovedza muviri: maekisesaizi ezvidya zvemukati akamira

Munguva squats uye mapapu anotevera mamiriro, musana unofanirwa kuramba wakatwasuka, mabvi ako haafanire kupfuura masokisi. Edza zvakare kusamisa kumashure nekumberi uye kwete kukotamisa musana wako wezasi, zvikasadaro mutoro pamhasuru dzemakumbo uchaderera. Kana uri mupfupi wekutambira muzvidya (mabvi asingatarisi akatarisana nenzira), Usanetseke. Sarudza zvakakwirira kwazvo kwauri munzvimbo yakatsiga. Ita maekisesaizi emukati chidya mugadziriro yezvazvinogona.

Kana iwe uine chero dambudziko neyakaenzana mu plie-squat (nemakumbo akapamhama akatsemuka uye tsoka dzakatsetseka), ipapo unogona kushandisa chigaro sechibvumirano. Iko kuunganidzwa kwekurovedza muviri kuchakubatsira iwe kwete chete kushanda zvidya zvemukati, asi iyo gluteus Maximus uye quadriceps.

1. Mapfupa-squats

2. Plie-squats nekusimudza chigunwe chimwe

3. Plie-squats nekusimuka kwemasokisi

4. Kusundira squie-squats

5. Kumanikidza plie-squats pazvigunwe

6. Pie-squats pazvigunwe zvegumbo rimwe

7. Lateral mapapu

8. Lateral lunge pazvigunwe

9. Mapapu akavhenganiswa

10. Kukorokoza kwemakumbo

Kufambisa basa

Isu tinokupa iwe 3 sarudzo yekurovedza muviri kusanganisa kusarudza kubva. Pedyo nechiitwa chinoratidza kuwanda kwekudzokorora. Kana iwe uri wekutanga, ita iyo shoma nhamba yekudzokorora.

Kudzidziswa kwako kuchave nemitambo mitanhatu inodzokororwa mumakumbo maviri kusvika matatu. Zorora pakati pega chega chiitwa 6-2 masekondi. Zorora pakati pekutenderera 3 miniti.

Muenzaniso 1:

• Peta squats: 25-35 nguva
• Kurutivi lunge (gumbo rerudyi): 15-25 nguva
• Kusundira plie-squats pazvigunwe: 20-30 nguva
• Kurutivi lunge (gumbo reruboshwe): 15-25 nguva
• Plie-squats pamwe nekukwira kwemasokisi: 20-30 nguva
• Diagonal mapapu: 10-15 nguva padivi rega

Muenzaniso 2:

• Plie-squats nekusimudza chigunwe chimwe (gumbo rerudyi): 20-30 nguva
• Diagonal mapapu: 10-15 nguva padivi rega
• Plie-squats nekusimudza chigunwe chimwe (gumbo reruboshwe): 20-30 nguva
• Lateral lunge pazvigunwe (rutsoka rwerudyi): 10-20 nguva
• Kusundira plie-squats pazvigunwe: 20-30 nguva
• Lateral lunge pazvigunwe (gumbo reruboshwe): 10-20 nguva

Muenzaniso 3:

• Kumhanyisa plie-squats: 20-30 nguva
• Kurutivi lunge (gumbo rerudyi): 15-25 nguva
• Plie-squats pamwe nekukwira kwemasokisi: 20-30 nguva
• Kurutivi lunge (gumbo reruboshwe): 15-25 nguva
• Pie-squats pazvigunwe zvegumbo rimwe: 10-15 nguva padivi rega
• Lead tsoka: 25-35 nguva

Iwe unogona kusiyanisa iwo matatu musanganiswa wezviitwa zvemuzvidya zvemukati, sarudza imwe chete sarudzo kana kugadzira yako wega chirongwa chekurovedza muviri. Mushure mekuita chikamu ne squats uye mapapu achienderera kune Cardio kurovedza mukati mechidya.

Chikamu chechipiri chekurovedza muviri: cardio kurovedza kwemahudyu emukati

Plyometric (kusvetuka) kurovedza muviri ndeimwe yenzira dzinoshanda kwazvo dzekupisa mafuta mumuviri wezasi nekuumbwa kwemakumbo makatetepa. Kana iwe usina zvinopesana, ipapo cardio Workout inofanirwa kuve iri chikamu chehurongwa hwako hwekusimba.

Yakapihwa cardio kurovedza kweiyo yemukati chidya yakaumbwa padanho kubva pane zvakapusa kusvika zvakaoma. Unogona chete kusarudza zviitwa zvishoma zvinoenderana nedanho rako rekutambudzika, kana mamwe mapoka ezvirovedzo pamwechete. Ita maekisesaizi chete mune sneakers!

1. Kusvetuka kubereka maoko nemakumbo

2. Yakazotevera plyometric lunge

3. Kusvetuka netambo nekusimudza makumbo

4. Svetukira mune yakafara squat

5. Sumo squats nekusvetuka

6. Svetuka nyeredzi

Kufambisa basa

Tinokupa iwe mbiri sarudzo dzekubatanidza cardio kurovedza mukati mechidya chemukati: yevatangi vekutanga uye neyemberi.

Muenzaniso we cardio Workout yezvidya zvemukati zvevatangi:

• Inosvetuka ichibereka maoko nemakumbo
• Yekupedzisira plyometric lunge
• Kusvetuka netambo nekusimudza makumbo
• Svetukira mune yakafara squat

Maekisesaizi anoitwa padunhu: masekondi makumi matatu anoshanda + masekondi makumi matatu zorora (semuenzaniso, Kusvetuka kunoitwa nekudzorwa kwemaoko netsoka kwemasekondi makumi matatu, kozoti masekondi makumi matatu zorora wozoenda kuPlyometric lateral lunge - 30 masekondi, wozorora masekondi makumi matatu, nezvimwewo). Dzokorora kurovedza mumakumbo maviri, mune yechipiri kutenderera-lunge kunoitwa pane rimwe gumbo. Pakati pekutenderera 2 mineti zororo. Iyi sarudzo cardio Workout ichagara maminetsi gumi.

Muenzaniso we cardio Workout yezvidya zvemukati zvemberi:

• Svetukira mune yakafara squat
• Svetuka netambo nekusimudza makumbo
• Sumo squats nekusvetuka
• Svetuka nyeredzi

Maekisesaizi anoitwa maererano nechirongwa: 45 masekondi anoshanda + 15 masekondi zororo (semuenzaniso, ita Jump kune yakafara squat kwemasekondi makumi mashanu, ipapo masekondi gumi nemashanu zorora, wozoenda kuJump bar nekusimudza makumbo kusvika kumasekondi makumi mashanu, ipapo masekondi gumi nemashanu zorora, nezvimwewo). Dzokorora kurovedza mumatanho maviri, pakati pekutenderera 2 miniti zororo. Iyi sarudzo cardio Workout ichagara maminetsi gumi.

Mushure me Cardio-Exercises, enda kumitambo yekurovedza mukati mechidya pasi.

Chikamu chechitatu chekurovedza muviri: kurovedza muviri kwezvidya zvemukati pasi

Aya maekisesaizi ezvidya zvemukati ari pasi. Izvo zvakadzikira kukanganisa uye hazvipe kushushikana pamajoini nemidziyo, kuti iwe ugone kuzviita, kana uine hanya nemabvi ako kana varicose mutsinga. Panguva yekurovedza muviri, edza kuita kuti tsandanyama dzemakumbo dziomerane, uye dumbu rake rikunde.

1. Kuunza hudyu yakarara nedivi

2. Circular inofamba padivi-nhema

3. Simudza makumbo kuzvidya zvemukati

4. Instep yakaderedzwa chigunwe

5. Kusimudza gumbo nechigaro

6. Makumbo etsamba V

7. Goko

8. Shell yakaoma

9. Kusimudza makumbo mubridge

10. Kusimudza makumbo wakarara nemusana

11. Chigero

12. Kusimudza makumbo + chigero

13. Denderedzwa inofamba kumashure

14. Simudza makumbo wakagara

Kutenda kune iyo gifs youtube chiteshi: mfitle, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Kufambisa basa

Isu tinokupa iwe 3 sarudzo dzemubatanidzwa wezviitwa zvemukati mahudyu aunosarudza kubva. Pedyo nechiitwa chinoratidza kuwanda kwekudzokorora. Kana iwe uri wekutanga, ita iyo shoma nhamba yekudzokorora.

Kurovedza kwako kunosanganisira zviitwa zvisere zvinoitwa mune 8-1 nhanho. Zorora pakati pega chega chiitwa 2-15 masekondi. Zorora pakati pekutenderera 30 miniti.

Muenzaniso 1:

• Kuunza hudyu-kurara (gumbo rerudyi): 20-35 nguva
• Kuunza hudyu-kurara (gumbo reruboshwe): 20-35 nguva
• Shell (gumbo rerudyi): 20-30 nguva
• Kusimudza makumbo mubhiriji: 25-35 nguva
• Shell (gumbo reruboshwe): 20-30 nguva
• Kusimudza gumbo kwechidya chemukati (gumbo rerudyi): 15-25 nguva
• Kusimudza gumbo kwechidya chemukati (gumbo reruboshwe): 15-25 nguva
• Chigero: 30-40 nguva

Muenzaniso 2:

• Denderedzwa inofamba-kurara (gumbo rerudyi): 15-30 nguva
• Denderedzwa inofamba-kurara (gumbo reruboshwe): 15-30 nguva
• Shell rakaomarara (gumbo rerudyi): 15-25 nguva
• Simudza makumbo wakagara: 20-25 nguva pagumbo rimwe nerimwe
• Shell rakaomarara (gumbo reruboshwe): 15-25 nguva
• Instep yakaderedzwa zvigunwe (kurudyi): 10-20 nguva
• Instep yakaderedzwa zvigunwe (kuruboshwe): 10-20 nguva
• Kusimudza makumbo + chigero: 15-25 nguva

Muenzaniso 3:

• Kuunza hudyu-kurara (gumbo rerudyi): 20-35 nguva
• Kuunza hudyu-kurara (gumbo reruboshwe): 20-35 nguva
• Shell (gumbo rerudyi): 20-30 nguva
• Denderedzwa inofamba kumashure: 15-25 nguva
• Shell (gumbo reruboshwe): 20-30 nguva
• Kusimudza kwegumbo nechigaro (gumbo rerudyi): 15-25 nguva
• Kusimudza kwegumbo nechigaro (gumbo reruboshwe): 15-25 nguva
• Kusimudza makumbo wakarara kumusana: 20-30 nguva

Iwe unogona kusiyanisa iwo matatu musanganiswa wekurovedza muviri wepakati chidya, sarudza imwe chete sarudzo kana kugadzira yako wega chirongwa chekurovedza muviri.

Iwo akakosha mitemo yekurovedza muviri yemukati zvidya

1. Nguva dzose tanga kurovedza muviri nekudziya uye kupedzisa nekutambanudza. Usambofa wakadzidzisa usina kudziya, zvikasadaro mukana wekukuvara!
2. Panguva yekuitwa kwemaekisheni ezvidya zvemukati unofanirwa kunzwa nyama dzakanangwa. Chengetedza muviri uchitarisisa uye kusimbisa, kwete kuita maekisesaizi zvisina kufunga uye zvisina kutsarukana.
3. Edza kushandura nguva nenguva kurovedza muviri, hazvidi kuti ugare uchiita zviitwa zvakafanana. Usarega tsandanyama dzako dzichienderana nemutoro.
4. Kana cardio kurovedza uri kunyanya zvakaoma, unogona kutanga kudzidziswa navo uye kwete ne squats uye mapapu. Asi iwe haufanire kuisa cardio pakupera kwechidzidzo, kurovedza munzvimbo yemuno kuti uite zvirinani mushure meeerobic kurovedza muviri kusimudzira kutenderera kweropa munzvimbo yakanangwa nemuviri.
5. Rangarira kuti chikamu chemukati chechidya chinodzikira chete kana huremu hwese hwemuviri, saka mamiriro ekumanikidza ekubvisa mafuta munzvimbo ino zvirambidzo zvine mutsindo mukudya.
6. Maekisesaizi akasarudzika evatambi vako anobatsira kubvisa nzvimbo dzedambudziko pazvidya zvemukati, asi usakanganwe nezvekurovedza kweimwe mhasuru yemakumbo uye kuhukura. Kune rakaringana basa pamusoro pemasumbu ese mapoka iwe unozosvika icho chinangwa nekukurumidza.
7. Rangarira kuti mafuta haanyunguduke mukati memuviri chikamu icho iwe chaunonetsa kuzunza. Muviri unodzikira huremu hwakazara. Asi iwe unogona kumubatsira kubvisa iro dambudziko nzvimbo, kuita chinguva kudzidziswa uye kushanda nezwi remuviri.
8. Kana iwe uchida kuve pane iyo yakapera vhidhiyo yekudzidzisa, saka ive shuwa kuti uone kwedu kusarudzwa: Wepamusoro 25 akanakisa vhidhiyo yeiyo yemukati chidya.

Mavhidhiyo ezvemukati chidya mumutauro wechiRussia

1. Maitiro ekuita nzvimbo pakati pezvidya

2. Maekisesaizi echidya chemukati

3. Zvidya zvemukati

Onawo:

• TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• FitnessBlender: matatu akagadzirira Workout

Makumbo nemagaro