kurovedza pamba kudzikira uremu: zvishanu sarudzo dzakatemwa nemifananidzo!

Pane zvakawanda zvingasarudzwa zvekurovedza muviri kumba, asi chimwe chezvirongwa zvakakurumbira pakurasikirwa nehuremu uye kupisa mafuta kudzidziswa kwedunhu. Iwe hauna kuyedza chirongwa ichi kana kutsvaga imwe nyowani yekushandisa kwayo? Isu tinokupa iwe yakagadzirira-yakagadzirirwa chirongwa chekurovedza wedunhu kudzidziswa kumba kwevasikana, izvo zvinokubatsira iwe kudzikisa huremu uye kubvisa nzvimbo dzedambudziko uye kupisa zvakawandisa mafuta.

Circuit kudzidziswa kwakaomarara kwe4-8 kurovedza muviri wese, inodzokororwa mumakumbo mashoma. Iwe unogona kuzvitorera wega runyorwa rwekurovedza muviri, iyo nguva yekuurayiwa uye nhamba yemakumbo.

Dzidzo yedunhu inoitika nekumhanyisa mhanyisa, iwo maekisesaizi anoitwa imwe mushure meimwe pasina zororo (kana akapfupika), iyo yekumira iri pakati chaipo pekutenderera. Unogona kudzidzisa sekudzikira uremu uye kushandisa zvimwe zvekushandisa.

Maitiro ekumhanya edunhu kudzidziswa?

Circuit kudzidziswa kumba kwevasikana kazhinji kunosanganisira kurovedza kwemapoka ese emhasuru epamusoro uye ezasi emitezo yemuviri. Kunyangwe iwe uchida kugadzirisa chete, semuenzaniso, chiuno, usakanganwa nezve kurovedza kwemaoko nedumbu. Mhando dzakasiyana dzekurovedza muviri uye mutoro wehuwandu huwandu hwemhasuru zvinobatsira kupisa macalorie mazhinji uye nekudaro kuwedzera kushanda kwekudzidzira. Kana iwe uine imwe nharaunda yedambudziko, iwe unogona kuwedzera huwandu hwezviitwa zvinotarisana nenzvimbo ino.

Mitemo yepakutanga yekumisikidzwa kwekudzidziswa kwedunhu kurasikirwa kwemafuta:

• Kudzidziswa kwedunhu kunosanganisira 4-8 yekadhiyo uye simba rekudzidzira zvine mutoro wemuviri wese.
• Maekisesaizi anoitwa mune imwechete kupfuudzana pasina kukanganiswa (kana nekukanganisa kushoma mumasekondi 10-20).
• Maekisesaizi anoitwa pane invoice kana nenguva paunofunga (kanokwana gumi kudzokorora kana masekondi makumi maviri panguva).
• Pakati pekutenderera inofanirwa kuzorora 1 kusvika 3 maminetsi.
• Huwandu hwenzvimbo dzinozvitsanangura pachavo, asi kazhinji kacho kudzidziswa kwedunhu kunotora kwemaminitsi makumi matatu.

Kana iwe uchida kudzikira uremu, ita denderedzwa kudzidziswa kumba 3-5 nguva pasvondo kwemaminitsi makumi matatu (kusasanganisa kudziya-uye kutonhora-pasi). Sezvaunoita pamba pasina mudzidzisi, chinja mutoro wavo zvakazvimiririra. Usapfuurire, asi usakanganwa kuti pasina kufambira mberi hapana mhedzisiro. Zvishoma nezvishoma wedzera nguva yekurovedza muviri, wedzera dumbbell uremu, deredza nguva yekuzorora pakati pekutenderera kuti ubatsire kukurumidza chiyero chekurovedza muviri.

Zvakanakira kudzidziswa kwedunhu kwekudzikira uremu:

• Kutenda kune yakatenderera kuita Workout iwe unopisa mafuta uye kurasikirwa uremu. Maekisesaizi emapoka ese emhasuru anozoita kuti muviri wako ukwane uye kusununguka, pasina nzvimbo dzine dambudziko
• Circuit kudzidziswa kunosimbisa mhasuru, kunatsiridza moyo uye mhasuru kutsungirira. Ichi chihombe chekurovedza muviri chemoyo.
• Iwe uchagara uchikwanisa kugadzirisa iyo nguva uye kusimba kwekudzidziswa kwedunhu. Aya mapurogiramu ari nyore kutevedzera, iwo akasiyana chaizvo uye akasununguka.
• Ino inguva yakanaka saver, nekuti redunhu kudzidziswa kumba kune yakakwira simba simba. Ivo vanobatsira kukurumidza yako metabolism uye kumhanyisa imwe yekuwedzera mafuta-kupisa maitiro mumuviri.
• Unoda zvishoma zvekuwedzera zvekushandisa pakudzidziswa.

Zvese nezve TABATA kudzidziswa

Contraindications ekudzidziswa kwedunhu:

• Kusava nesimba kurovedza muviri (novice mumutambo)
• Mwoyo wepfungwa
• Kuvhiya kwazvino kana kukuvara
• Matambudziko neiyo musculoskeletal system kana majoini
• Kubata uye iyo postpartum nguva (mashoma mwedzi miviri)

Kana iwe uine zvimwe zvirwere zvisingaenderane nebasa rinoshanda, usati waita wedunhu kudzidziswa kumba bvunza chiremba wako.

Exercises for redunhu kudzidziswa kumba

Isu tinokupa iwe yakagadzirirwa-yakagadzirirwa chirongwa chekurovedza wedunhu kudzidziswa kumba. Chirongwa ichi chakakodzera vasikana vanoda kuonda, kupisa mafuta uye toni mhasuru. Kana mamwe maekisesaizi hazvikukodzeri, unogona kuvabvisa pachirongwa kuti ushandise yakashandurwa vhezheni yechiitwa kana kutsiva neimwe chiitiko chesarudzo.

Iyo redunhu performance wedunhu kudzidziswa

Isu tinopa yakazara dunhu redzidzo kumba, iyo inosanganisira anoverengeka maekisesaizi kumatambudziko ese nzvimbo. Izvi zvinobatsira kudzidzisa neunyanzvi hwekuita. Chirongwa ichi chinosanganisira aya anotevera ekurovedza muviri (mumabhureki mienzaniso chaiyo):

• Cardio kurovedza muviri nekusimbisa padumbu (kumhanya nepamusoro achisimudza mabvi ake, burpee, horizontal running, gakanje, kusvetuka mutambo nekusimudza makumbo)
• Cardio kurovedza muviri nekusimbisa pamakumbo (lateral kusvetuka, kusvetuka mapapu, kusvetuka 180 degrees, kusvetukira mune yakafara squat, sumo squat kusvetuka ne)
• Rovedza muviri wepamusoro (dumbbell bhenji yekutsikirira pamapfudzi, pushups, pushups ye triceps, kusimudza kwemaoko pane biceps, kutambanudza maoko munzvimbo yakatenuka kumashure)
• Exercise yemudumbu (kumonyanisa, kupetana kaviri, kubata zvigunwe, kusimudza gumbo, kumonyorora kweRussia)
• Rovedza muviri (padivi rerutivi, pfudzi rekubata puranga, kupihwa kwemakumbo mune tambo, dandemutande, uchifamba mune tambo)
• Exercise makumbo aine dumbbell (padivi lunge, lunge pa, lunge kumberi, squat ine dumbbells, kufa)
• Kudzidzira kwemakumbo pasi (kusimudza gumbo padivi pamakumbo mana, kusimudzira gumbo chigero gumbo kusimudzira kudivi rakapfugama gumbo rinosimudza mubhiriji)

Basa roga roga rinosanganisira kurovedza muviri kwega kwega. Kana basa racho rikaitwa pamativi akasiyana (semuenzaniso lunge), saka chinjanisa ruoko kuburikidza nedenderedzwa.

Kuita maekisesaizi muchirongwa chedu kwakakamurwa kuita mazuva mashanu. Iwe unogona kudzidzisa 5-3 nguva pasvondo pane yako sarudzo, ingo mhanyisa imwe neimwe chirongwa imwe mushure meimwe. Semuenzaniso, kana uchidzidzira katatu pavhiki: Muvhuro - zuva 1, Chitatu - zuva 2 Mugovera - zuva 3 Muvhuro - zuva 4 , Etc. (mazuva evhiki anogona kuva chero chinhu). Maekisesaizi akazara painvoice kana nenguva sezvaunenge wakasununguka, unogona kutarisa pachirongwa pazasi. Huwandu hwekutenderera hunotsanangudza kugona kwayo uye pahwaro hwenguva yakazara yechidzidzo.

Wepamusoro 20 mavhidhiyo e cardio anoshanda ekudzikira uremu

Ronga redunhu kudzidziswa kwevanotanga:

• Chiitwa chega chega chinoitwa kwemasekondi 20-30 kana 10-20 reps.
• Izvo zvakasara pakati pekudzidzira 10-15 masekondi.
• Zorora pakati pekutenderera 2-3 maminetsi.
• Iyo yakazara yekudzidzira nguva ye15-25 maminetsi.

Ronga redunhu Workout yepamberi:

• Chiitwa chega chega chinoitwa kwemasekondi 40-50 kana 15-30 kudzokorora.
• Izvo zvakasara pakati pekudzidzira 5-10 masekondi.
• Zorora pakati pekutenderera 1-2 maminetsi.
• Yese yekurovedza muviri nguva 30-40 maminetsi.

Nguva 30 masekonzi inoshanda / 15 masekondi zororo:

Iyo timer yemasekondi makumi mashanu anoshanda / gumi neshanu masekondi ekuzorora:

Exercises for redunhu kudzidziswa

Maekisesaizi zvirinani (asi kwete hazvo) kuitwa nenzira yavanowanikwa maererano nekuzorora kwemasumbu mapoka uye kudzorera kufema mushure me Cardio.

Day 1

1. Lateral kusvetuka

2. - Bata bhanhire

3. squat ane dumbbells

4. Kumonyanisa

5. Burpee (sarudzo yekusarudza)

6. Kusimudza gumbo padivi pamakumbo mana

7. Anosimudza maoko pamusoro biceps

Day 2

1. Kuberekesa maoko mumashure ekumusoro

2. Kusvetuka 180 madhigirii

3. Kukwidza makumbo

4. Lunge panzvimbo

5. Kukwirwa kwemakumbo mutambo

6. Kumhanya nekusimudza mabvi akakwirira

7. Swing gumbo mudenga

Day 3

1. Lateral mapapu

2. Jogging yakatwasuka

3. Russian monyorora

4. Chigero

5. Pushups yemapfudzi, maoko uye chipfuva

6. Svetukira mune yakafara squat

7. Padivi rerutivi

Day 4

1. Dumbbell bhenji yekutsikirira pamapfudzi

2. Kusvetuka mapapu

3. Kumonyoroka kaviri

4. Deadlifts

5. Gakanje

6. Kusimudza gumbo kudivi pamabvi angu

7. Kufamba mubhawa

Day 5

1. Lunges kumberi

2. Pushups ye triceps

3. Kusvetuka netambo nekusimudza makumbo

4. Gumbo rinosimudza mubridge

5. Mhungu

6. Sumo squats nekusvetuka

7. Bata tsoka

Matipi ekurovedza muviri:

• Nguva dzose tanga kurovedza muviri nekudziya uye kupera nechisimba (kutambanudza) nguva yavo ichave isiri pasi pemaminitsi mashanu.
• Nguva dzose uchiita denderedzwa kurovedza muviri kunyangwe pamba mumitambo shangu (sneakers). Ive neshuwa yekuona yedu yepamusoro yepamusoro yevakadzi kumhanya shangu kune hutano.
• Usakanganwa nezvemvura! Inwa 1 girazi remvura maminetsi makumi matatu usati wadzidzira uye makapu maviri emvura mushure mekurovedza muviri. Munguva yemakirasi, edza kuve nechokwadi chekunwa mvura maminetsi gumi, uchiita maSIP madiki mashoma.
• Usarovedze padumbu rizere, chikafu chinofanira kunge chiri maawa 1.5-2 maawa asati adzidziswa wedunhu.
• Kudzidziswa kwedunhu kunofanira kusanganisira kurovedza kwemapoka ese emhasuru. Iwe unogona kusanganisira kurovedza kwenzvimbo yakanangwa (semuenzaniso makumbo), asi mune ino kesi, kushanda kwekudzidziswa kwedunhu kwehuremu uye kupisa mafuta kwakadzikira.
• Rangarira kuti kuonda hakukoshe chete kurovedza muviri nguva dzese, asi zvakare kuona chiyero chezuva nezuva chemakoriori. Kunyangwe kurovedzwa kwemazuva ese hakuzokutungamira iwe kumhedzisiro usina kudya kwakakodzera.
• Kana iwe uchitsvaga yekurovedza muviri kwevatangi, tarisa pane edu sarudzo yemavhidhiyo akareruka zvinoenderana nekukurumidza kufamba.

5 mavhidhiyo ane ese-kutenderera kudzidziswa kumba

Kana iwe uchida kuve nemapurogiramu evhidhiyo akapera, tarisa kuunganidzwa kwedu kwemavhidhiyo edunhu Workout kumba yekudzikisira uremu muRussia. Kubudirira kurovedza uremu kuchakubatsira iwe kubvisa nzvimbo dzedambudziko nekusimbisa muviri.

1. Ekaterina Kononova: Anobudirira kudzidziswa kwedunhu kumba (25 maminetsi)

2.Fitness Shamwari, Workout yamama (10 maminetsi)

3. Circular Bosu Workout yemuviri wese ine dumbbells (maminetsi makumi maviri)

4. Circular Bosu Workout yevatangi (maminitsi gumi)

5. Ekaterina Kononova: wedunhu kudzidziswa kwemhasuru dzemuviri wese (25 maminetsi)

Kana iwe uchida kutsiva chero kurovedza muviri kana kugadzirisa redunhu kudzidziswa kumba, wobva watarisa edu akagadzirira-akagadzirwa seti emitambo.

• Wepamusoro makumi mashanu ekurovedza muviri emhasuru dzemudumbu kumba
• Wepamusoro makumi mashanu pamakumbo pamba
• Wepamusoro makumi maviri ekurovedza muviri kwemaoko kumba

Yehuremu hwekureruka Ne dumbbells