Mukati
Chakavanzika kuseri kweiyo Bodypump yemakore makumi matatu ebudiriro nyaya iri mukushanda kwayo kune simba kunobatanidza aerobics uye kudzidziswa kwesimba. Iyo inokurumidza nzira yekuzviwanira mune yakanaka chimiro chemuviri inogona kushandiswa nemunhu wese.
Kuoma nhanho: Yepamberi
Bodypump chirongwa chekudzidzisa uremu chakagadzirwa nekambani yekusimba Les Mills International. Makirasi akavakirwa pasainzi-yakavakirwa musimboti "The Pep Effect" - kusimbisa mhasuru kuburikidza nekudzokorora nguva nenguva nekukurumidza kwekuita maekisesaizi ane madiki emahara masimbi. Mune imwe yekurovedza muviri, kubva pa800 kusvika ku1000 kudzokorora kwega kwega kunoitwa.
Iyi tekinoroji inobvumira:
- kuwedzera simba pasina kuwedzera vhoriyamu biceps uye triceps;
- gadzira zvakaenzana zviremu zvemuviri;
- kupisa kusvika ku600 kcal paawa yekudzidzira uye nekuda kweizvi, nekudzidzira nguva dzose, kuderedza uremu hwemuviri munguva pfupi.
Kudzidza kusingachinji kwemhasuru dzemaoko, mapendekete, chipfuva, musana, abs, matako, makumbo modhi uye toni muviri wese. Uyewo Verenga: Abdominal uye Back Workouts
Zvimiro zveBodypump kudzidziswa
Iyo Workout yakakamurwa kuita zvikamu zvakati wandei - mateki anotariswa pane mamwe mamhasuru mapoka. Bodypump inoonekwa seyakanyanya huremu kudzidziswa kupisa macalorie: ongororo dzakaratidza kuti kuita matinji kunoda simba rakawanda pane kushanda nemaremu anorema uchimhanya zvishoma.
Ese maekisesaizi ari muchirongwa anoitwa nekusungirirwa kwemumhanzi. Izvi zvinogadzirisa nhanho yenzira imwe neimwe, ichiwedzera apo mutambi anofambira mberi uye achienda kune imwe yepamusoro yekudzidzira. Uyezve Verenga: Kushanda Kwemuviri Kwepamusoro
Maitiro ekutanga bodypump makirasi
Iyo Bodypump Workout cycle ine sarudzo dzemazinga akasiyana ekusimba, kubva padiki kusvika kumberi. Vanotangisa mukusimudza uremu vanorairwa kuti vatange nemakwara mana vachishandisa huremu hwakareruka kana kungoita bhara risina chinhu. Zvadaro, imwe track inofanira kuwedzerwa vhiki imwe neimwe inotevera kuti zvishoma nezvishoma uwedzere maitiro ako, kuvaka simba remhasuru uye kutsungirira pasina njodzi yekukuvara nekuda kwekunyanya kushushikana.
- Kune maekisesaizi eboka, kirabhu yekusimba inopa nhanho mapuratifomu uye mabhero ane huremu disc.
- Vamhanyi vanoda zvipfeko zvakanaka zvisingaregi kufamba uye shangu dzekusimba dzisina kutsvedza.
Kurovedzera kwakanyanya panguva yekudzidziswa kunokonzera kudikitira, saka zvinodikanwa kuve netauro remunhu kuti ubvise hunyoro hwakanyanya kubva paganda, pamwe nebhodhoro remvura kuchengetedza hydrobalance mumuviri uye kuchengetedza chirongwa chekunwa. Uyezve Verenga: Kuderedza uremu Workouts
Pamusoro XNUMX Zvikonzero Zvekutanga Bodypump Workouts
- Bodypump inopa yakanaka cardio Workout kuburikidza nekukurumidza, mafambiro ane simba anowedzera kurova kwemoyo.
- Nhamba yakakwirira yekudzokorora inodzidzisa misumbu kuitira kuti ishande nekudzivirira kwakaderera kwenguva yakareba. Izvi zvinovandudza kutsungirira kwemisumbu.
- Bodypump maekisesaizi anovandudza kutenderera kweropa uye kuwedzera mhasuru elasticity, izvo zvinoderedza kushushikana mumusana nemajoini.
- Kudzidzira uremu nguva dzose kunovandudza metabolism. Zvinoenderana nedata rakabudiswa mugwaro reMedicine & Science muSports & Exercise, vanhu vanotevera Bodypump system vanopisa mafuta nemakorikori nekukurumidza kupfuura avo vanodzidzisa nehuremu hunorema.
- Zvidzidzo zvinoratidza kuti kurovedza nenhamba yakawanda yekudzokorora uye kuderera kunowedzera kuwedzera kwepfupa, kunoderedza ngozi ye osteoporosis, osteopenia.
Shanduko dzakanaka maererano nekurasikirwa uremu, toni yemasuru uye kuzorora zvinoonekwa mushure memwedzi wekugara uchidzidziswa. Uyezve Verenga: Kushanda Kwemuviri Kwezasi
Zviitwa zvekutanga zvekudzidzira uremu
Iyo yakajairwa yekurovedza muviri fomati inoteedzerwa nemajimu mazhinji ndeye yakazara maminetsi makumi matanhatu. Iyo ine 60 tracks inogara 10-4 maminetsi, imwe neimwe yaro yakagadzirirwa rimwe boka remhasuru. Tanga nekudziya-up kuti uite maitiro uye mafambiro ayo achashandiswa muchikamu chikuru chekurovedza muviri.
- Mushure meizvi, vanoenderera mberi nekushanda kunze kwemisungo yemakumbo, matako, chifuva, kumashure nerubatsiro rwe squats, traction, deadlifts, matsindi uye kusundira kubva pachipfuva.
- Zvadaro zvinotarisa zvinoshandura kune mapoka emasumbu emuviri wepamusoro - triceps, biceps, mapepa. Mapush-ups ane hupamhi hwemaoko, kusimudza barbell, kusimudza uye kuberekesa maoko ane huremu kunoitwa.
- Kushanda pasi kunoitwa pasina uremu uye chinangwa chekusimbisa misumbu yepakati. Gumbo rinosimudza uye sarudzo dzakasiyana-siyana dzekutendeuka, mapuranga, twists dzinoitwa.
Iyo Workout inopera nekutambanudza maekisesaizi, uremu haushandiswe. Onawo: kurovedza simba
Zvinokurudzira zveBodypump Workouts
Vateereri vakatarisana veBodypump havana miganhu yakajeka. Vese varume nevakadzi vezera ripi neripi, kuwandisa kana kurema kwakajairika, vese vane budiriro yemitambo uye vasina ruzivo rwevatangi vekutanga, vanogona kuita rudzi urwu rwekusimba.
Zvirambidzo zvinogona kushanda kuvakadzi vane pamuviri. Mubvunzo wekutanga kana kuenderera mberi nekudzidziswa kwavo unosarudzwa mushure mekutaurirana nachiremba wega uye mudzidzisi wekusimba. Uyezve Verenga: Core Workouts
Kune vanhu vane mararamiro ekugara, makirasi ane nhamba huru yekudzokorora maekisesaizi uye uremu huremu zvinongodiwa: ivo vanokutendera iwe kukurumidza kubvisa mhedzisiro yekusaita muviri - kukura kwekufutisa, tsandanyama atrophy, metabolic kusagadzikana. Vaya vanoda kuve nemuviri wakasimba, wakanyoroveswa nekuyamura, asi kwete kupomba tsandanyama, vanozokoshesa kushanda kwakanyanya kweBodypump kudzidziswa.