Warm-up usati waekisesaiza: makumi matatu kurovedza muviri kudziisa

Kudziyirwa usati warovedzwa kwakagadzirirwa kurovedza muviri kugadzirira muviri kuita zviitiko zvepanyama, izvo zvinokubatsira kudzivirira kukuvara uye kurovedza muviri zvine hungwaru. Chinangwa chikuru chekudziya ndechekuwedzera zvishoma nezvishoma tembiricha yemuviri uye kudziisa mhasuru munzvimbo yekusaita basa.

Tinokupa iwe sarudzo yekurovedza muviriyekudziya-kumusoro uye kugadzirira rakabatana chirongwa chekushandisa kwavo. Aya maekisesaizi akaenzana zvakaenzana kuita kurovedza muviri kumba, kunhandare kana mukurovedza muviri.

Nei uchidziya usati waekisesaiza?

Kuita kudziya usati waekisesaiza chikamu chakakosha chemakirasi akasimba. Iko kudziya kwakanaka kunowedzera zvishoma nezvishoma kurova kwemoyo, kuwedzera kutenderera kweropa mumhasuru, tendon uye ligaments, uye kukugadzirira iwe kudzidziswa nepfungwa yekuona. Kunyangwe iwe uri kuenda kunopinda musimba kana cardio kurovedza muviri kuti udziye pamberi pekurovedza muviri kunofanirwa.

Shandisa kudziya usati waekisesaiza:

  1. Iwe unodziisa mhasuru, mitsipa uye tendon, inovandudza kwavo kuchinjika uye inoderedza njodzi yekukuvara uye kupwanya.
  2. Kudziirwa usati waekisesaiza kunobatsira kutambanudza majoini anorema panguva yekudzidzira. Majoini ako ari panjodzi yekukuvara kana asina kuita ekugadzirira kurovedza muviri.
  3. Tsitsi dzakadziya dzinomanikidzwa zvirinani uye dzinozorora panguva yekurovedza muviri, saka simba rako uye kugona kwako panguva yekurovedza muviri kunenge kwakakwirira.
  4. Maekisesaizi ekudziisa-kumusoro kugadzirisa zviitwa zvehurongwa hwemwoyo: izvi zvinobatsira kudzikisa mutoro pamoyo panguva yekurovedza muviri.
  5. Kudziya muviri usati wadzidzira muviri kunovandudza kutenderera, kunozozadza tsandanyama dzako neoksijeni nezvinovaka muviri. Izvi zvinobatsira kunatsiridza kutsungirira panguva dzezvikamu.
  6. Munguva yekurovedza muviri muviri wako unowedzera kugadzirwa kwemahormone anoona nezvekugadzirwa kwesimba.
  7. Kurovedza rudzi rwekushushikana mumuviri, nekudaro kudziya kwakanaka kuchakugadzirira iwe wepfungwa pfungwa yekuona, kuwedzera kubatana uye kutarisisa.
  8. Munguva yechiedza yekudziya-up kurovedza muviri usati warovedza ndiko kusunungurwa kweadrenaline muropa, zvichiita kuti muviri wako utsungirire zvirinani nekushanda nesimba.

Kudziya kwakanaka usati waita maekisesaizi kuchakubatsira iwe kwete chete kudzivirira kukuvara uye matambudziko neiyo yemoyo system, asi zvakare nekubudirira kuita chidzidzo. Kana iwe uchida kusvetuka iyo yekurovedza muviri uye chengetedza nguva yekubhadhara zvakanyanya kumagetsi emagetsi ezvekukurumidza mhedzisiro, saka iyi ndiyo nzira isiriyo. Mushure mekudzidzira muviri wako unozoshanda zvirinani, uchave wakasimba uye wakagwinya, izvo zvinopa mhedzisiro iri nani mune ramangwana.

Kudziya kwakasimba kunofanirwa kuitiswa pasati pave nekurovedza muviri zvisinei nemitoro: kudzidziswa kwesimba nezviyereso, kumhanya, kudzidzisa cardio, Kuchovha bhora, kickboxing, kutamba kwekurovedza muviri, kutambanudza, kupatsanura, crossfit uye chero mumwe mutambo. Kudziirwa usati warovedza muviri kunodiwa sekunge uri kuita kamuri kana imba (mumugwagwa).

Nei vanhu vasingaite kudziya usati wadzidziswa?

Vanhu vazhinji havaiti inodziya-UPS usati warovedza muviri, uchifunga sekutambisa zvisina basa kwenguva. Iwe pamwe waifanira kunzwa kubva kushamwari kana vaunoziva: “Ndinogara ndichirovedza muviri uye kurovedza muviri uye kushandisa moyo wekudziya muviri uye handimboita zvekudziya. Hapana chakaipa pachacho chisina kunzwa ”. Usambofa wakaisa pfungwa pane chimwe chiitiko cheumwe munhu chisina chokwadi!

Kutanga, munhu wega wega ane yavo yega nhanho yesimba, zvakachengetwa zvemuviri wako hapana anoziva. Zvinogona kusatadza kwemwedzi, maviri, gore uye kunyangwe makore akati wandei, zvishoma nezvishoma kupfeka, asi kuti izvi zvinogona kuramba zvichireba zvakadii hazvizivikanwe. Chechipiri, maererano neyakawandisa uye kazhinji kazhinji inopesana neruzivo nezve kugwinya, vazhinji vedu uye nekudaro tinobvumira zvikanganiso zvakawanda zvinogona kukanganisa hutano. Saka edza kuteedzera zvirinani zvinokurudzirwa neCanon - ita zvinodziya pamberi pega yega yekurovedza imwe chete yadzo.

Izvo zvakakosha kuti uzive kuti kunyangwe varairidzi vega uye varairidzi vemakirasi eboka vangangodaro vasina kupihwa hushoma hwekupisa nguva. Asi kune hutano hwako ndiwe unozvitarisira wega, saka usazove nungo huya maminetsi gumi usati wadzidzira uye woita Workout. Kunyangwe kana kusvikira nhasi wapfuura kukuvara, yeuka kuti iyo inotonhorera misodzi ye tendon kana imwe yakaipa kukuvara kunogona kuitika chero nguva.

Mamiriro acho akafanana nekudzidzira kumba, izvo zvino zvinogadzirwa muhuwandu hwakawanda. Kazhinji zvirongwa zvakagadzirirwa maminetsi makumi maviri nemakumi matatu, mumamiriro ekushanda kwakanyanya kwakakosha kune vanhu vazhinji. Uye zvechokwadi, mumapurogiramu mapfupi akadaro, mune yakanyanya mamiriro ezvinhu ekudziya-anopihwa maminetsi 20-30, uye panguva yekudziya zvakanyanya haizoite.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Ndeipi njodzi dzekushaikwa kwekudziya?

Zvidzidzo zvinoratidza kuti chete 5% yevanhu vanoita yakanaka kudziya vasati vadzidziswa, iyi nhamba inosuruvarisa. Vazhinji varapi vanodavira kuti uku kutambisa nguva uye kunogumira panzvimbo yekurovedza muviri. Ngatirangarirei zvakare zvakare pane zvinogona kuva nenjodzi kushomeka kwekudziya usati waekisesaiza kunze kwekuderedza kushanda kwemakirasi?

  1. Dambudziko rakajairika rinoitika mukushaikwa kwekudziya usati wadzidziswa, izvi ndizvo mutsipa. Iyo isingafadzi uye inorwadza syndrome, iyo inofanirwa kutora zororo mukudzidzira.
  2. Dambudziko rinotonyanya kunetsa ndere kukuvara kwemajoini. Kana iwe ukaita pamubatanidzwa unotonhora, pane njodzi huru yekukuvadza. Ngozi yekushungurudzika kujoinisi haisi iyo chete nguva yekudzoka, asi kuti mushure mekukuvara anozozviyeuchidza nguva dzose. Nekuda kwemitoro isiri iyo inowanzoitika majoini emabvi, ankle, mapfudzi nehudyu.
  3. Pasina kudziya kwakakodzera nekuda kwemutoro wakakura pamoyo unogona kunzwa dzungu kana kunyangwe kufenda.
  4. Kamwe kamwe kamwe unopinza mutoro usina gadziriro yekudziya-kumusoro chikamu kunogona kukonzera kumanikidza kwakasimba, izvo zvine njodzi zvakafanana kune vanhu vane hypertension uye hypotension.

Maumbirwo ekudziya usati waekisesaiza

Zvinokurudzirwa kubhadhara kudziya usati waekisesaiza mashoma maminetsi manomwe kusvika gumi. Tanga kudziya zvirinani nekufamba munzvimbo yekudziisa muviri. Wobva waita majoini ekubatanidza uye akasimba kurovedza kutambanudza mhasuru. Yakapedzisa inodziya-kumusoro cardio kurovedza ine mwero kusimba. Pakupera kwekudziya-kumusoro kupora mweya, kugadzira kufema kwakadzika uye kufema.

Maumbirwo ekudziya usati waekita maminetsi 7-10:

  1. Kufamba munzvimbo: 1 miniti
  2. Zvinyorwa zvekudzidzira: 2-3 maminitsi
  3. Kutambanudza kwakasimba: 2-3 maminitsi
  4. Cardio kudziya: 2-3 maminitsi
  5. Kudzorera kufema: 0,5-1 miniti

Zvinyorwa zvekudzidzira inobatsira majoini, tendon uye ligaments, kunatsiridza mafambiro avo uye kubatsira kushanda kweperiarticular mhasuru. Kugadzirisa zvakasimba zvinoita kuti mhasuru dzako dziwedzere, izvo zvinozovabatsira kuti vashande nemazvo sezvinobvira panguva yese yekurovedza muviri. Cardio kudziya inowedzera tembiricha yemuviri, inowedzera kutenderera kweropa, ichagadzirira nyama dzako kuti dziwedzere kutambanudza.

Neichi chiitiko chekuita iwe unomanikidza moyo kuti ushande nekukasira, kumhanyisa kufamba kweropa, zvinyoro nyoro Nyaradza nyama dzemuviri. Mushure mekudziya chaiko muviri unoparadzira kudziya kunofadza, iwe unonzwa uchikwana uye uzere nesimba. Kana iko kurovedza iwe kwawakaronga kutambanudza kana kutambanudza kuti uite zvakapatsanurwa, ipapo yekupedzisira cardio kudziya-kumusoro kunogona kuwedzerwa kusvika pamaminetsi mashanu kusvika mashanu.

Usavhiringidze kudziya usati waekisesaiza uye kutambanudza mushure mekurovedza muviri. Mukubata muviri chinangwa chako ndechekudziisa mhasuru nemajoini, kuwedzera kutenderera kweropa uye kugadzirira muviri kunetseka. Iko kudziya kunofanirwa kunonoka uye kumira, iwe unofanirwa kuve nekudziya kwakanaka. Mushure mekurovedza muviri, iwe zvinopesana unofanirwa kufema, unonokodza moyo wangu kurova pasi uye uite static kutambanudza kurovedza muviri

KUSVIRA kurovedza muviri mushure mekudzidzira

Kutarisa maitiro

Kukosha kwekudziya-kupisa kwakaoma kufungidzira, chikamu chakakosha pakudzidziswa. Kutanga, kudziya kwakanaka usati wadzidzira muviri kunoderedza njodzi yekukuvara. Chechipiri, kudziyisa mhasuru kunoshanda zvakanyanya. Iko kudziya kunofanirwa kusanganisira kuzere uye kufunga seti yekurovedza muviri iyo inobatsira kugadzirira muviri wako kurovedza muviri.

Nhanho 1: Famba munzvimbo

Warm-up zvirinani kutanga nekufamba pasi, zvishoma kudziisa muviri uye kwete kudhonza mhasuru panguva ine simba kutambanudza. Munguva yekufamba kupomba kwako kunosimudzwa zvishoma, uye tembiricha yemuviri ichawedzera. Ita zviitwa zviviri zvemasekondi angangoita makumi matatu.

1. Kufamba nekusimudza mabvi

Tanga neinodziya-up kufamba ipapo. Simudza ibvi rako kumusoro, panguva imwe chete uchitsvedza maoko ako pamwe nemuviri. Usanyanyisa, tanga kurovedza muviri, yekuzorora nhanho.

Maitiro ekuita: 10 ibvi rinosimudza pagumbo rimwe nerimwe.

2. Kusimudzwa kwemaoko nemabvi

Uye imwe yakapfava yekudziya-up yekurovedza muviri. Ramba uchisimudza mabvi, asi zvino tendeuka uite basa remaoko. Simudza maoko ako pamusoro pemusoro wako uye udzike pasi nekukotama kugokora.

Maitiro ekuita: 10 ibvi rinosimudza pagumbo rimwe nerimwe.

Stage 2: Joint jimunasitikisi

Yakajairika jimunasitikisi chikamu chakakosha chekudziya usati waekisesaiza, kana iwe usiri kuda kubatana matambudziko mune ramangwana. Joint kurovedza muviri kazhinji kwaiitwa pamusoro-pasi, kutanga nemutsipa uye kupera nemakumbo, asi iro rakakosha basa rehurongwa hwezviitwa hazvisi kutamba. Rotational kurovedza muviri yeuka kuyedza zvese zviri kuita wachi uye nekurwisa wachi.

Zvidimbu zvekurovedza muviri zvinobatsira, nenzira, senguva dzose kurovedza muviri mangwanani.

1. Musoro unotendeuka

Tanga kudziya usati wadzidzira nemutsipa. Dzorera musoro wako kurudyi-kumberi-kuruboshwe-kumberi, kuyedza kusaite chero kamwe kamwe kufamba. Ago musoro haurase shure.

Maitiro ekuita: kwe5 kutendeuka kwese divi.

2. Kutenderera kwemapfudzi

Isa maoko ako pasi pamativi ako uye tanga kuita kutenderera kutenderera kwemapfudzi mudenderedzwa. Zvishoma nezvishoma kuwedzera ukuru, kuyedza kutambanudza mafudzi ako epafudzi.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

3. Kutenderera kwegokora

Usati warovedza muviri ita chokwadi chekudziisa majoini egokora anowana kumanikidza kwakanyanya panguva yekurovedza muviri wepamusoro. Kuti uite izvi, simudza maoko ako akaenzana kusvika pasi uye uite kutenderera kutenderera kwemaoko ake epamberi.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

4. Kutenderera kwemaoko

Ramba uchidziya usati wadzidziswa nekutenderera kwemaoko. Simudza maoko ako kumusoro kwako uye utange kuatenderedza, akanaka anochinjika mapendekete epafudzi. Fambisa maoko ako paupamhi uye nekukwirira, kutenderera hakufanirwe kuva nousimbe.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

5. Kutenderera kwemaoko

Kana iwe uchidzidzisa maoko kana kuita mapuranga uye Push-UPS, usakanganwa kutambanudza zvakanaka usati waekisesaiza mawoko emaoko anowana mutoro unorema. Kuti uite izvi, kotamisa maoko ako kugokora uye wotanga kutenderedza maoko ako mudenderedzwa.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

6. Kutenderera kwehudyu

Isa maoko ako pachiuno, makumbo akapararira kupfuura mafudzi. Zvino tenderedza chiuno chako mudenderedzwa sekunge uri kuedza kudhirowa denderedzwa magaro. Tsoka hadzasimudzwe kubva pasi, kutenderera kunoitika nekuda kwekufamba kwechiuno uye kwete izvo.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

7. Kutenderera kwetsoka

Maoko akarara pachiuno, tsoka dzichiswederana. Simudza gumbo rimwe kubva pasi uye utange kuritenderedza iye mudenderedzwa, uchisimudza mubatanidzwa wehudyu. Mabvi akafanana anotsanangura denderedzwa, torso inoramba yakagadzikana.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kurudyi kuenda kuruboshwe) kurudyi uye kuruboshwe gumbo.

8. Kutenderera kwemabvi

Tenderedza muviri wako zvishoma kukotamisa mabvi ako ugoaisa pachanza cheruoko rwako. Zvino tenderedza mabvi, zvitsitsinho hazvisimudzwe kubva pasi. Ichi chiito chihombe chekudziisa mabvi emabvi anowana mutoro unorema panguva yekudzidzira.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kupesana nemawachi)

9. Kutenderera kumira

Simuka wakamira, isa maoko ake pachiuno chako. Simudza ibvi rako kumusoro. Zvino tenderedza tsoka yako, yakanaka inochinja ankle mubatanidzwa. Edza kutenderedza chete tsoka, chengetedza gumbo nehudyu zvakaramba.

Maitiro ekuita 5 kudzokorodza munzira yega yega (kutenderera wachi uye kurudyi kuenda kuruboshwe) kurudyi uye kuruboshwe gumbo.

Chikamu chechitatu: Kutambanudza kwakasimba

Mushure mekubatana kwemaitiro idanho rekutambanudza zvine simba kwemapoka akasiyana emhasuru. Pano iwe wakamirira kuwedzera kusimba kurovedza muviri kuti udziye usati waekisesaizi iyo ichagadzirira muviri wako kunetseka.

1. Kubereka maoko pamapendekete, musana uye chipfuva

Mira yakatwasuka nemakumbo fudzi rakaparadzana rakaparadzana. Maoko akatambanudzwa uye akaenzana kusvika pasi. Wobva wayambanisa maoko, uchizvichengeta pazamu. Pakati peichi chiitiko chekudziya usati wadzidzira, iwe unonzwa kutambanudza kunonakidza kumashure pakati pemapfudzi mapepa.

Maitiro ekuita: 10 kudzokorora

2. Kubereka magokora edelta uye mapendekete mafudzi

Ramba wakamira wakamira, bhendesa magokora ako pakona yekurudyi uye uasimudze iwo achienderana nepasi. Isa maoko ako pamwechete. Ipapo zvakawararira maoko kumativi asi pasina kudonhedza magokora. Ita basa majoini epafudzi uye kukakavara mumadherts (mapfudzi epafudzi) uye triceps (mhasuru kumashure kwemaoko).

Maitiro ekuita: 10 kudzokorora

3. Kukombama kwemaoko biceps uye triceps

Ichi chiito chakareruka kwazvo kudziya usati waita maekisesaizi ayo anozokubatsira kutambanudza tsandanyama dzako dzemaoko - biceps uye triceps. Kuti uite izvi, tora ruoko rwakananga kumberi kumashure uye utange kukotama uye kusunungura maoko muhukuru hwepamusoro.

Maitiro ekuita: 10 kudzokorora

4. Twists yeiyo abs uye oblique mhasuru

Mira wakananga tsoka dzakapararira. Maoko akawedzera zvakafanana pasi. Tanga neimwe nzira kutenderedza muviri kuruboshwe uye kurudyi. Iko kutenderera kunofanirwa kunge kuri nekuda kwekumonyaniswa kwemuviri, uye kwete kutenderedza chiuno. Ichi chiitwa chinobatsira kwazvo kudziisa mhasuru dzemudumbu.

Maitiro ekuita 5 kudzokorora mune yega nzira

5. Tilts kudivi kune iyo abs uye oblique mhasuru

Chimwe chiitiko chinoshanda cheiyo abs uye oblique mhasuru. Isa maoko ako pabhanhire uye wotanga kuita kuchinjanisa matinji kurudyi uye kuruboshwe, uchitambanudza ruoko rwake rwakatambanudzwa. Zvakare kurovedza uku kwakanaka kubvisa tension kubva kumashure uye kugadzirisa musana.

Maitiro ekuita 5 kudzokorora mune yega nzira

6. Kukotama kumusana nemuzongoza

Ichi chiitiro chakareruka uye chinoshanda zvakanyanya, kwete chete kudziya usati waekisesaiza asi kutandara kwemuzongoza. Izvo zvinogona kuitwa, kana iwe uchinzwa kusagadzikana uye kuomarara kumashure. Gara mune isina kudzika hafu squat, maoko akaiswa muchiuno, kumashure kwekukanganisa kudiki. Kutenderedza musana mu thoracic, kusimudza zvishoma squat. Uyezve, arch musana wako.

Maitiro ekuita: 7 reps

7. Kutetereka mu squat kumusana nemapendekete

Buruka mune yakadzika sumo squat, kumashure zvishoma zvakamonyoroka, maoko akaiswa pamabvi. Kutanga kukotama gumbo rekutanga, kwozotevera rimwe. Ita ichi chiitwa kuti udziye usati wadzidziswa musimba.

Maitiro ekuita 5 kudzokorora mune yega nzira

8. Kukotama pasi nekutendeuka

Mira wakatwasanudza maoko akatambanudzwa, tsoka dzakafara. Kutanga kuita materu kusvika pasi, kutenderedza muviri uye kuyedza kubata pasi kutanga neruoko rumwe ipapo rumwe. Chengetedza musana wako wakatwasuka, usanetse mutsipa wako, dhonza mapendekete kure nenzeve dzako.

Maitiro ekuita: 5 inokotama kune rumwe rutivi

9. Makwati ane maoko anosimudza

Yakapararira makumbo ako uye simudza maoko ako kumusoro kwako. Dzikisa chiuno pasi, uchiita squat kusvika zvidya zvakafanana nepasi. Maoko anofamba achienderana, achinyura pasi pamwe neiyo squat. Munguva ye squat usaise mabvi kumberi chigunwe uye chengeta chitsitsinho chako kubva pasi.

Maitiro ekuita: 10 squats

Kana iwe uchida kufambisa ichi chiitwa chekudziya usati wadzidzira kana iwe usaronge kudzidziswa kwakanyanya, unogona kuita propriedade:

10. Maside mapundu ekudziisa makumbo

Yakakura yakatambanudza makumbo ako, maoko akapetwa padyo nepachipfuva chake. Kutanga kukwikwidza, kuchinjisa huremu hwemuviri pagumbo rerudyi rakaenzana nepasi. kunyura mune yemukati lunge. Gumbo reruboshwe rinoramba rakatambanudzwa zvizere. Wobva watwasuka wobva waita lunge pagumbo reruboshwe. Ita mitsetse mune yakasendama lunge yehunhu kudziisa-kumusoro makumbo usati wajaira

Maitiro ekuita 5 kudzokorora mune yega nzira

11. Marambi ekudziisa makumbo

Mira wakananga nemakumbo zvishoma mapfudzi. Kutanga kuita mapapu kumashure, panguva imwe chete uchisimudza maoko kumusoro. Inesarudzo yekudzikisa mabvi ako kukona yekurudyi, mune inodziya-up usati wadzidzira yakakodzera chikamu cheyero maitiro. Kana iwe uchiona zvichinetsa kuchengeta bharanzi, unogona kuisa maoko muhudyu kana kubata pamadziro kana cheya.

Maitiro ekuita 5 kudzokorora mune yega nzira

Kana iwe uchida kufambisa ichi chiitwa kana usinga ronge rinorema kudzidziswa, unogona kuita polyvyany.

12. Tilts kumusana kwechidya

Mira neruoko rwako rwerudyi upfeke muchiuno, simudza ruoko rwako rweruboshwe pamusoro pemusoro wako. Gumbo rerudyi isa tsoka kumberi nerutsigiro pachitsitsinho uye yakatwasuka. Wobva wakotama kugumbo rekurudyi neshure yakatwasuka, uchibata ruoko rweruboshwe rwe sock yekurudyi. Gumbo reruboshwe rakakotama pamabvi. Inzwa kutambanudzwa kumashure kwechidya, musana uye mhuru.

Maitiro ekuita 5 kudzokorora mune yega nzira

13. Kusimudza makumbo kumberi kutambanudza matako

Simuka wakatwasuka, ruoko rwakotama uye ramba uri pedyo naye. Simudza ibvi regumbo rimwe uye udhonze maoko ake pachipfuva. Inzwa kukakavara mumisungo inobwinya. Wobva wadzokera panzvimbo yekutanga uye sunga kune rimwe gumbo rake.

Maitiro ekuita 5 kudzokorora mune yega nzira

14. Gumbo rinosimudza kutambanudza iyo quadriceps

Simuka wakatwasuka, maoko akaderera achitevedza hunde. Bhendesa rimwe gumbo uye dhonza ruoko rwako rutsoka kusvika kumagaro. Batisisa wechipiri, uchitambanudza iyo quadriceps (anterior chidya). Wobva wadzokera kunzvimbo yekutanga uye dhonza tsoka yako rimwe rutsoka kuenda kumagaro.

Maitiro ekuita 5 kudzokorora mune yega nzira

Nhanho 4: Cardio kudziya-kumusoro

Padanho rekupedzisira rekudziya-tichaita mashoma emitambo ye Cardio yekuwedzera kudziya kukwidza tembiricha yemuviri. Iko kumhanyisa uye kusimba kwechiitiko iwe chaunogona kuwedzera kana kudzikisa kureba kwekupedzisira kwe cardio kudziya-maminetsi 2-3 maminetsi. Iko kumhanya uye kumhanya kwezviitwa zvinotarisa kugona kwayo.

1. Kumhanya munzvimbo ne zahlest Shin

Simuka wakatwasuka, ruoko rwakakotama pagokora, michindwe yakatarisa kumberi. Kutanga kumhanya munzvimbo, kusimudza makumbo kumusoro, maoko anofamba akasununguka pamwe nemuviri. Tsoka ita schlecty kunge urikuedza kurova zvitsitsinho pamaburi.

Mhanya sei: pamakumbo gumi nemashanu anosimudza mativi ese

Ukasamhanya, famba munzvimbo uchimhanya, uchisimudza mabvi (kurovedza muviri # 1 mudanho rekutanga).

2. Kusvetuka tambo

Simuka wakamira, ruoko rwakotama kugokora uye ndokupararira kudivi sekunge wakabata tambo. Nakidzwa neakareruka uye akapfava kusvetuka jacks, simulating kusvetuka tambo. Hatifanire kusvetuka nekukurumidza, kuchiri kudziya usati wadzidziswa, kwete iko kudzidziswa.

Maitiro ekuita: 30 kusvetuka

Kana iwe usinga svetuke, saka ramba uchifamba munzvimbo munzvimbo nekukasira kumhanya, uchisimudza mabvi avo kumusoro. Tendeukira kubasa ramaoko ake, uchivafambisa kumusoro nekudzika (kurovedza muviri # 2 padanho rekutanga).

3. Kusvetuka kubereka maoko nemakumbo

Iwe unofanirwa kumira wakamira nemakumbo pamwechete. Kubhururuka, kwakapararira makumbo uye isa maoko ako pamusoro wako. Chengetedza mabvi ako akakotama zvishoma. Mira zvinyoro-nyoro pazvigunwe zvako kuti usanyanya kushushikana pamajoini. Kufema mune mutinhimira wekusvetuka. Kusvetuka kwakadai kunonzi Kusvetuka Jack, uye akakodzera kudziya uye nechero cardio Workout.

Kana iwe usinga svetuke, panzvimbo yekusvetuka ostavlyaite neimwe nzira, kutanga rimwe tsoka, ipapo rimwe racho. Maoko anofamba achienderana.

Maitiro ekuita: 30 kusvetuka

Nhanho 5: Kudzorera kufema

Nguva dzose yeuka kufema mushure mekuita cardio kurovedza, uchiita iyo yakadzika inhale uye exhale kwemasekondi makumi matatu kusvika makumi matanhatu. Sarudza chimwe chezviitwa zvinotevera kana kuzviita zvese zviri zviviri.

1. Dzorera kufema nekurereka

Simudza maoko akatwasuka pamusoro pemusoro wako uye tora kufema kwakadzika. Pamusoro pe exhale, tenderera muviri wako nemaoko, uchigadzira kufema kwakadzika nechero chipfuva. Inzwa senge yakaderedzwa kurova kwemoyo uye inodzikamisa kufema nekukurumidza.

Maitiro ekuita 10 yakakotama

2. Dzorera kufema ne squat

Chiitwa ichi chakanyatsokodzera kune avo vanonzwa dzungu kana vachidzikamisa musoro pasi sezvazvakaita muchiitwa chekutanga. Gara pasi wakayambuka pazamu nemaoko uchitora mweya wakadzika. Pamusoro pekudzika kwakadzika zvakakwana twasanudza uye simudza maoko ako pamusoro pemusoro wako.

Maitiro ekuita 10 yakakotama

Nhanho 6: Yakakosha kudziya-kumusoro

Kana iwe ukaita kudzidziswa kwesimba nehuremu hwakawanda, saka zvakare ive shuwa yekuteerera iyo kurovedza kwakakosha. Inovavarira kugadzira kudziya kwemhasuru idzo dzichange dzichishingairira mukudzidziswa. Mune chimiro cheiyo chaiyo yekurovedza muviri iwe unofanirwa kuita maekisesaizi kubva kune yakakomba yakaoma, asi isina zviyereso kana nehuremu huremu (20-30% yehuremu).

Heino muenzaniso weakakosha kurovedza muviri. Ngatiti iwe une squat yakarongwa ine bharubhu inorema makumi masere makirogiramu. Saka, pamberi peichi chiitwa, iwe unofanirwa kuita iyo yekukanya nzira ye80-10 kudzokorora isina chinhu fretboard kana chigunwe bhodhi ine huremu hwe15-20% yeako max uremu.

Kudziya-kukwirisa kunofanirwa kuitwa nekukurumidza usati waekisesaiza kana usati waekisesaiza yeboka remhasuru Attention, yakakosha kudziya-kumusoro haina kutsiva iyo General kudziya usati wadzidziswa! Iyi ingori imwe yematanho echidzidzo, asi zvakare chakakosha kwazvo.

Tinosimbisa zvakare, kudziya kwakakosha kunoitwa mushure mekujairika, kwete pachinzvimbo chayo.

Kutambanudza sei usati wamhanya kana cardio?

Nzira yekudziya sei usati wamhanya kana imwe cardio trenirovki? Mune ino kesi, chiito chakanyatsorongeka zvakafanana: light cardio inodziya kwemaminetsi maviri (kumhanya munzvimbo, nyore kusvetuka tambo) uyezve articular kurovedza muviri + kutambanudza. Uye chete mushure meizvozvo enderera zvakananga kune cardio Workout, zvishoma nezvishoma kuwedzera kusimba.

Vanhu vazhinji vanofunga kuti pamberi peiyo cardio Workout yekudziya haina basa. Zvisinei, izvi hazvisi izvo. Tsandanyama, majoini, moyo unowana mutoro wakakomba panguva yekumhanya uye kusvetuka, saka pasina kudziya-kuita kuita kune njodzi zvakanyanya. Kungofamba, uye zvishoma nezvishoma kuwedzera kusimba pasina kuita yekudziya-up maekisesaizi emajoini nemhasuru zvakakwana! Ita shuwa yekuita majoini ekurovedza muviri uye kutambanudza pamberi peiyo cardio Workout.

Yakagadzirira kudziya-up uye hitch yekumhanya uye cardio

Inotaridza kudziya usati waekisesaiza:

  1. Workout inomhanya kumusoro kusvika pasi (mutsipa, mapendekete, maoko, chifuva, musana, musimboti, makumbo). Asi iri panzvimbo yechinyakare maitiro ekudziisa-kumusoro, iro basa hombe remirairo yezviitwa haisi kutamba.
  2. Kudziirwa kunofanira kuitika musimba rine simba asi rakapfava. Chinangwa chako kudziya zvinyoro uye gadzirira kuwanda kwakanyanya. Iwe unofanirwa kunzwa kudziya pese pese kubva pakuvhima, asi usapfuure.
  3. Kutanga kudziya-kumusoro kunofanirwa kuve neinononoka tempo uye diki diki yekufamba, zvishoma nezvishoma ichiwedzera tempo uye amplitude.
  4. Dzivisa kwenguva yakareba zvimisikidzo, iyo yekudziya-up usati wadzidziswa inofanirwa kusanganisira ine simba kurovedza Kwete yekusavhiringidzika nekutambanudza mushure mekurovedza muviri, panguva iyo inofanirwa kufungidzira mune imwe nzvimbo kwemasekondi 30-60 kutambanudza mhasuru.
  5. Munguva yekudziya usati wadzidzira kumba kana munzvimbo yekurovedza muviri, dzivisa kufamba kamwe kamwe, edza kuita maekisesaizi zvakanaka. Izvo hazvigoneke kudzivirira kurwadziwa kana kusagadzikana mumajoini (crunch mumajoini anogona kuva, zvinotyisa).
  6. Kana iwe uri mune inotonhorera kamuri (kana kunze), saka ndokumbira upfeke zvinodziya kune iyo inokurumidza kupisa kana kuwedzera iyo inodziya inosvika gumi nemashanu kusvika maminetsi.
  7. Kana iwe uchiziva kuti nhasi icharovedza chimwe chikamu chemuviri zvakanyanya zvakanyanya, ichanyatso tarisa kune iwe paunenge uchirovedza muviri. Semuenzaniso, muzuva rekudzidziswa kwemuviri wezasi nyatso nyora mahudyu ehudyu nemabvi uye tambanudza mhasuru dzemakumbo uye magaro.
  8. Kana iwe uri mune yekurovedza muviri, iyo cardio inodziya-kumusoro inogona kushandisa yekutsika-tsika kana elliptical mudzidzisi. Nguva dzose tanga neinononoka tempo, iyo pulse inofanira kusimuka zvishoma nezvishoma.

Vhidhiyo kudziya usati wadzidziswa

Kana iwe uchida sarudzo simbisa usati waekisesaiza, ndokupa iwe 6 vhidhiyo ipfupiizvo zvinokubatsira iwe kudziya uye kugadzirira mitoro inorema. Zvirongwa zvekupedzisira 5-10 maminetsi uye akakodzera kune vese varume nevakadzi.

Vhidhiyo yekudziya muchiRussia

1. Universal Workout pre-Workout kwemaminetsi manomwe

2. Warm pre-Workout kwemaminetsi manomwe

3. Warm pre-Workout kwemaminetsi manomwe

Vhidhiyo yekudziya -Chirungu

1. 5 Minute Yese Muviri Warm Up Workout

2. Maminitsi mashanu Anokurumidza Kudziya Up Cardio Workout

3. 10 Minute Pre-Workout Warm Up

Kwese kwaunenge uri: kumba, mumugwagwa kana munzvimbo yekurovedza muviri, ita shuwa yekuita yekudziya usati wadzidzira, uyezve kurovedza muviri kuchakuunzira mufaro, kubatsirwa uye mhedzisiro.

Onawo:

Yoga uye kutambanudza

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