Chimwe chezvinhu zvikuru pamusoro pekuita muviri ndeyekuti, kwete chete iwe unowana zvikomborero munguva yekushanda kwako, mibayiro inoramba ichisvika ... izvozvi, kana iwe uri kuita zvakanaka maitiro ezvidzidzo.
Mubayiro iwoyo watinoshevedza hutsva , hunozivikanwawo semashure-maitiro ekushandisa oxygen (EPOC). Kupera kwemazuva kunoreva kuwanda kwomweya wako muviri unopedza pamusoro pokuzorora mushure mushure mekushanda kwako.
Kana kuisa imwe nzira, iyo yakawanda sei makorikiti muviri wako unopisa usati watodzokera kuhutano hwako husati hwaita.
Kuita muviri kunokonzera mhando dzose dzemhinduro mumutumbi, kutanga nemetabolism yako. Kuderedza muviri kwako kunokwira uye, kana ukashanda zvakakwirira , inogara kwenguva yakati.
Kune nzira dzinoverengeka dzehupenyu dzinoita izvi, kushandiswa kwemakemikari kunotora nzvimbo dzekuchengetedza okisijeni, kuzadza zvivigiro zvemhepo nezvimwe. Nenguva isipi, hatifaniri kunzwisisa kuti zvinoshanda sei kuti tishandise.
Chii chinokosha? Kana uchingotora shure iwe unogona kuunza, iyo inowedzera makoriri iwe unopisa uye kuwedzera kukura iwe unorasikirwa.
Chii Chinokosha Pamusoro peEppOC
Zviri pachena kuti kupisa zvikuru koriyori panguva uye shure kwekudzidzira muviri kwakatinakira isu, asi shure kwekunge kwauya kuzoreva zvakawanda muzviitiko zvemakore achangopfuura. Nyanzvi dzinofunga kuti mushure mekunge ingashandurwa ingangodaro inokosha yekurwisana kuneta.
Zvavakafunga kuburikidza nekutsvakurudza kwakasiyana-siyana ndezvekuti pashure pekutsvaga kunokonzera anenge 10 muzana yehuwandu hwemashandisirwo emagetsi ekushandisa, izvo hazvisi chinhu chekudzidzira.
Kwete izvozvo bedzi, asi kupera kwema 80-100 makorikiti kuburikidza nekushanda kunogona kuwedzera kusvika pa3 kusvika ku6 mapaundi ekurasikirwa kwemafuta pagore. Nenzira, izvi zvakafanana nekurasikirwa nekuremera pasina kushanda.
Mawaniro Aungaita Zvakawanda Kupera
Mubvunzo chaiwo ndewokuti, unoita sei kuti mushure mekunge uchinje? Pamunosvika ku cardio, pane zvimwe zvinhu zvinoita kuti mushure mokunge mushure mekunge:
- Dzidzira simba uye nguva
- Chimiro chekushanda kwako - Mhemberero shoma panzvimbo pekugara wakagadzikana
- Fitness level
Tichitarisa mune zvidzidzo zvakasiyana-siyana pamusoro pekutsvaga kwemazuva, nyanzvi dzakaona kuti inonyanya kuitika shure kwekuitika:
- Paunoshandisa anenge 75% ye VO2 Max . VO2 Max inoreva huwandu huwandu hweokisijeni iyo munhu angashandisa munguva yekushanda kukuru. Izvi zvinowanzotaridzirwa mune mairareti. Kune avo isu tisina mabazi anobatsira, tinogona kushandisa zvakaenzana kuenzanisa VO2 Max. 75% yakaenzana neyakananga neChikamu 8 pane iyi Inowanikwa Kuwedzerwa Scale (RPE). Izvi zvingava mabasa akafanana nekukwikwidza , kurwisa nekukurumidza , kana kutambanudza tambo. Iwe unogona kushandisa kunyange kubhadhareti kuti uenzanise VO2 Max yako yakabva pamutengo wemwoyo wako.
- Paunenge uchiita maitiro mashoma ekurovedza muviri . Semuenzaniso, mairi maviri emaminitsi ekugadzirisa anoitwa pamusana wepamusoro kana kufambisa kudzidziswa kwemaawa kunotora mushure mokunge uchinge wapfuurira mberi kupfuura kupfuurira kwekudzidzira.
- Paunenge uchitanga . Nhamba itsva inobereka humwe hunobuda shure nokuti kufamba kune itsva kumuviri, izvo zvinoreva kutengesa mamwe makoriri. Apo iwe unowedzera ruzivo, muviri wako unowedzera kushanda uye, nokudaro, unopisa makirori mashoma.
Ndizvo Zvakanakisisa Zvishandiso zveKubvumira
Nezvinhu izvi zvose mupfungwa, pasi apa pane zvakasiyana-siyana zvemaminitsi makumi maviri nemashanu ekushanda anozoita kuti iwe uende kunzvimbo iyoyo yemutengo wemwoyo apo iwe unopisa makoriki akawanda panguva uye shure kwekushanda kwako.
Izvo zvose zvinosanganisira mamwe maitiro ekudzidzira kwepamusoro-yakadzika kudzidzisa (HIIT), iyo ndiyo mafomu anonyanya kufambisa. Kana iwe usati wamboita HIIT, tanga nekuwedzera kwemazuva ekudzidzisa maitiro ekudzidzira uye zvishoma nezvishoma shandisa nzira yako kusvika kumazinga akakwirira ekuwedzera.
Ramba uchifunga kuti HIIT workouts inonyanya kutengesa pamuviri, saka ivai ivo 1 kana kaviri pavhiki uye iva nechokwadi chokuti unozvipa mazuva ekuzorodza mushure mekunge, kana nokuita kushanda kwechiedza, kusimudza zvisikwa, kana kuti hapana zvachose.
Basa Rokutanga 1: Kuronga Kupindira Treadmill Workout
Uyu ndiwo mwedzi wakakwana wokugadzira pashure. Pfungwa iyi ndeyokutanga pamusana pekuwedzera uye kuwedzera kusimba kuoma uye ipapo zvakaoma kuburikidza nekushanya nekukurumidza kana kutsika, achidzokorora izvozvo kuburikidza nezvikamu zvitatu zvakasiyana.
Chengetedza ruzivo rwezvaunoona uchiedza uye uchinje zvirongwa zvechikamu chimwe nechimwe sezvinodiwa kufanana neRPE. Mune mamwe mazwi, haufaniri (kana kuti haugone) kuramba uchienda kune imwe chete kana kuti kutamira pasi rose.
| Nguva | Kubatsira / Kachimbidzika | RPE |
|---|---|---|
| 6 Min | Kusuruvara, zvishoma nezvishoma kuwedzera kukurumidza uye / kana kutamira kusvika pakuenzanisa. Uyu ndiwo musimboti | Kushanda kusvika kuNhanho 5 |
| 5 Min | Tanga paBaseline uye wedzera kuenderera mberi kuwedzera kweizvi 1-2 zvemaminitsi | Kushanda kusvika kuNhare 8 |
| Kupindira 1 - Kuwedzera | ||
| 1 Min | Mutevedzeri : Wedzera kuti iwe uende kune 6%, sarudza maitiro anokubvumira kuti ushande nesimba rakaenzana | Nhamba 5 |
| 1 Min | Pamusoro : Wedzera kuwedzera kune 8%, | Nhamba 6-7 |
| 1 Min | Yakakwirira kwazvo : Kuwedzerwa kunongedzera kusvika ku10%, gadzirisa kasi yako kuti urambe yakasimba zvikuru | Nhamba 7-9 |
| Kupinda Mukati 2 - Speed | ||
| 1 Min | Mutevedzeri : Isai kutenderera kwako kune 1% uye ivai nekukurumidza kusvika pakuenzanisa | Nhamba 5 |
| 1 Min | Pamusoro : Kuwedzera kukurumidza kushanda nesimba rakaoma, kutsika kunoramba kuri 1% | Nhamba 7 |
| 1 Min | Zvakakwirira Zvakanyanya : Wedzera nguva yekushanda zvakaoma zvakanyanya, tora 1% | Nhamba 9 |
| Kuramba Kupindira 3 - Kuwedzera | ||
| 1 Min | Mutevedzeri : Baseline: Wedzera ku 6.5%, nekukurumidza kusvika pamwero wakaenzana | Nhamba 5 |
| 1 Min | Pamusoro : Kuwedzerwa kunongedzera kune 8.5%, zvakafanana nekukurumidza kana kuderera kana zvichidikanwa | Nhamba 7 |
| 1 Min | Yakakwirira kwazvo : Kuwedzerwa kunowedzera kusvika ku10,5%, zvakafanana nekukurumidza kana pasi | Nhamba 9 |
| 5 Min | Kunonoka pane imwe nguva iri nyore | Nhamba 4 |
| Workout Time: Maminitsi 25 | ||
Workout 2: Tabata Training
Kubata kweTabata chimiro cheHIIT icho chinoita kuti mwoyo wako udimbure, zvichiita kuti mushure mekunge kushamisika kushamisa. Pfungwa iyi ndeyokushanda zvakaoma sezvaunogona kwemasekondi makumi maviri uye wozorora kwemasvondo gumi chete. Iwe unodzokorora izvo makumi matanhatu nemakumi mana.
Ichi chikwata chinosanganisira 4 mabheji maungasarudza maitiro maviri eTabata imwe neimwe. Iwe haunoda chero midziyo, kunyange zvazvo uchishandisa timer, seyiyi Tabata Pro App, ichaita kuti basa rekushanda rive nyore kutevera.
Kusuruvara Tabata - Maminitsi 4
- Puddlejumpers - Endai kurudyi nechepamusoro apo muchikwanisa kubuda maoko. Iye zvino tora danho rakakura kuruboshwe, uchidzika zvakaderera pasi sezvaunokwanisa kana uchitora danho rakakura kupfuura raunogona.
- Straight Leg Kicks - Simudza rutsoka rworudyi, uchengete bhendi zvishoma mumabvi, kuti uwedzere chikwata kana kupfuura. Panguva imwechete, denderedzera ruoko rworudyi rwakapoteredza uye pasi, sekunge uri kuedza kubata zvigunwe chakanaka (iwe zvichida haunga ... zvakanaka). Pasi uye dzokorora kune rimwe divi, uchienda nekukurumidza sezvaungagona.
Chimwe chiitiko choga chega, kuita rimwe nerimwe kwemaminitsi makumi maviri uye kupedza kwemaminitsi gumi pakati pekuita. Dzokorora ruongedzo kanenge ka4 kwemazana mana emaminitsi. Tora nguva shomanana uye enda kuTabata inotevera.
Tabata 1 - Burpees uye Muchikwata cheMakomo - 4 Maminitsi
- Burpees - Isa maoko ako pasi, svetera tsoka kumapuranga, svetuka tsoka dzako zvakare uye umire. Wedzera kukira kwekuwedzera, kana kufamba netsoka kumashure panzvimbo yekudumuka kana uchida kuchinjwa.
- Kupera kweGomo - Paunenge uri pasi pasi pakureba, ridza mabvi mune imwe kunze nokukurumidza sezvaungagona.
Chimwe chiitiko choga chega, kuita rimwe nerimwe kwemaminitsi makumi maviri uye kupedza kwemaminitsi gumi pakati pekuita. Dzokorora ruongedzo kanenge ka4 kwemazana mana emaminitsi. Tora kuzorora kwechimakumi matanhatu uye uende mberi.
Tabata 2 - High Knee Jogs uye Plyo- Jacks - Maminitsi 4
- High Knee Jogs - Paunenge uchikwira panzvimbo, ita mabvi kusvika kumusoro, uchizunguza maoko kumusoro kuti uwedzere simba.
- Plyo-Jacks - Fura tsoka ugofugama mabvi muchikwata, uchienda zvakadzika sezvaunokwanisa. Ita tsoka dzako zvakare muchikwata chakati uchifamba-famba maoko ako. Izvi zvinofamba zvishoma uye zvinodzorwa.
Chimwe chiitiko choga chega, kuita rimwe nerimwe kwemaminitsi makumi maviri uye kupedza kwemaminitsi gumi pakati pekuita. Dzokorora ruongedzo kanenge ka4 kwemazana mana emaminitsi. Tora kuzorora kwechimakumi matanhatu uye uende mberi.
Tabata 3 - Jumping Jacks uye Plyo-Lunges - Maminitsi 4
- Kurumbuka Jacks - Kurumidza kuvhara tsoka uchitenderera mberi. Ita tsoka pamwe chete sezvaunoderedza maoko. Enda nokukurumidza sezvaunokwanisa.
- Plyo-Lunges - Tanga nemakumbo pamwe chete uye svetuka, uchidzika mumamiriro akadzama nemakumbo erudyi mberi kuruboshwe rwese kuruboshwe shure, kupfugama namabvi ari muimba. Svetuka, shandura tsoka mumhepo uye nyika neimwe mutsopa mberi.
Chimwe chiitiko choga chega, kuita rimwe nerimwe kwemaminitsi makumi maviri uye kupedza kwemaminitsi gumi pakati pekuita. Dzokorora ruongedzo kanenge ka4 kwemazana mana emaminitsi. Tora kuzorora kwechimakumi matanhatu uye uende mberi.
Tabata 4 - Ski Hops uye Speed Skaters
- Ski Hops - Kuchengeta tsoka pamwe chete, kufugama mabvi uye kuruka kurudyi sezvaunokwanisa. Isa kuruboshwe uye ramba uchienda kubva kune rumwe rutivi nekukurumidza sezvaungagona.
- Speed Skaters - Kurumidza kuenda kurudyi, uende kune rimwe rutsoka rworudyi. Nenguva iyo tora rimwe jaya rinotevera kuruboshwe, kuruka kusvika pane zvaunogona uye uchiramba uri pasi pasi pane kungokwira mumhepo.
Kunyarara pasi: Tora maminitsi mashanu kuti utonhorere pasi , uchibvumira kuti mwoyo wako urebe kuderera. Pedza basa rako nekunyatsokodzera.
Nguva Yese Yokubata Nguva - Maminitsi 25
Basa Rokuvhiya 3: Basa Rinoitwa Mixed Interval - Threshold neAerobic Intervals
Iyi nguva yakavhengana inosanganisira nguva yakakwirira-yakasimba, kushandura nekukurumidza uye gomo kana basa rekudzivirira pamwe chete nenguva yakakura yeaerobic. Kusiyana pakati pezviitiko zve-aerobic zvakashata, saka nyatsoteerera kuwandisa kwako uye uite kugadziriswa mukati mezvidimbu kuti ugare mukati memafungiro anofungidzirwa achiita. Iwe unogona kuita basa iri pane chero motokari yemotokari kana kunze kunze kana uri kufamba, kumhanya, kana kuti mabhasikoro.
| Nguva | Kubatsira / Kachimbidzika | RPE |
|---|---|---|
| 5 min | Kushamwaridzana pane nyore nyore-kuenzanisa | 4-5 |
| 1 min | Baseline: Wedzerai zvishoma nezvishoma zvishoma nezvishoma kudarika kufanana | 5 |
| 1 min | Kuwedzera kukurumidza / kusagadzikana kushanda zvakaoma kudarika nheyo | 6 |
| 1 min | Kuwedzera kukurumidza / kushorwa kushanda zvakaoma kudarika nguva yapfuura | 7 |
| 1 min | Wedzera kukurumidza / kushora imwe nguva yekushanda zvakaoma sezvaunokwanisa | 8 |
| 2 min | Baseline | 5 |
| High Intensity Interval Block | ||
| 90 sec | Gomo - Chengetedza kufamba kwako zvakafanana uye kuwedzera kukurira / kuramba kune izvo zvauri kushanda zvakaoma | 7-8 |
| 60 sec | Dzorera pane imwe nguva inofadza | 4-5 |
| 90 sec | Kukurumidza - Kuwedzera kukurumidza kuitira kuti uri kushanda zvakaoma | 7-8 |
| 60 sec | Tora | 4-5 |
| 90 sec | Gomo - Wedzera kurega / kuramba kune iwe uri kushanda zvakaoma | 7-8 |
| 60 sec | Tora | 4-5 |
| 90 sec | Kukurumidza - Kuwedzera kukurumidza kuitira kuti uri kushanda zvakaoma | 7-8 |
| Cool Down | ||
| 4 min | Kunonoka pane imwe nyore kufamba uye kutambanudza | 3-4 |
| Zvose: 25 Maminitsi | ||
Basa Rokuita 4: Kunze Kwenyika Basa Rokufambira
Kunze kwekushanda zvakanaka kwakanaka, asi vanogona kuwana zvishoma. Imwe nzira yekuvanyengedza iyo paunenge uchigadzira zvimwe mushure mekunge usasvibisa humwe hukuru-hukuru hunofamba munzira yako yose kana kufamba. Iwe uchaita sprints uye / kana kukwira kwechikomo, zvichienderana nenzvimbo yako, uye kumwe kumwe kweplyometric iyo inoshanda mushuga wose mumuviri wako uye kutumira mwoyo wako kuwedzera kukura.
| Nguva | Basa | RPE |
| 5 min | Kushambidzika - Kufamba kwakasimba kana jog chiedza | 4 |
| 2 min | Baseline: Famba kana jog Ichi ndicho chiyero chako chekutanga. Iwe unofanirwa kunzwa unofema zvishoma. | 5 |
| 20 reps | Jumping Lunges Muchikamu chekupatsanurana, svetuka uye shandura tsoka mumhepo, uchidzika nechepakatarisana netsoka mberi. Dzokorora zvemashure makumi maviri. | 6-7 |
| 1 min | Kufamba nekukurumidza, Sprint kana Hill Climb Sarudza rutsoka kana, kana iwe uri pachikomo, chikwire nokukurumidza sezvaungaita. | 7-8 |
| 1 min | Famba kana jog Zvishoma nezvishoma zvakaderedza zvakakaderedza kuderedza mwoyo wako kusvika kumashure. | 5 |
| 20 reps | Jumping Lunges Muchikamu chekupatsanurana, svetuka uye shandura tsoka mumhepo, uchidzika nechepakatarisana netsoka mberi. Dzokorora zvemashure makumi maviri. | 6-7 |
| 1 min | Kufamba nekukurumidza, Sprint kana Hill Climb Zvakare, shingairira kana kukwira mugomo nekukurumidza sezvaungaita. | 7-8 |
| 1 min | Famba kana jog Zvishoma nezvishoma kuti udzoke kune imwe nheyo. | 5 |
| 1 min | Sprints Sarudza chinhu chiri kure (muti, mabhokisi emaresi, nezvimwewo) uye kumhanya / kufamba kune imwe nekukurumidza sezvaungagona. Famba kwemasekondi gumi uye dzokorora zvinyorwa zvemaminitsi akazara. | 8 |
| 2 min | Famba kana Jog Chinononoka kusvika pasi pekutanga. | 5 |
| 20 reps | Plyo-Jacks Ita mumhepo uye uende pasi pasi. Dzoka tsoka dzako zvakare muchikwata, uchienda zvakadzika sezvaunokwanisa. Dzokorora zvemashure makumi maviri. | 6-7 |
| 1 min | Kufamba nekukurumidza, Sprint kana Hill Climb Chitubu kana gomo-kukwira nokukurumidza sezvaungagona. | 8 |
| 20 reps | Plyo-Jacks Ita mumhepo uye uende pasi pasi. Dzoka tsoka dzako zvakare muchikwata, uchienda zvakadzika sezvaunokwanisa. Dzokorora zvemashure makumi maviri. | 6-7 |
| 1 min | Kufamba nekukurumidza, Sprint kana Hill Climb Nekupedzisira yako sprint / hill, ona kana iwe unogona kuenda nekukurumidza kupfuura kare. | 8 |
| 2 min | Famba kana Jog Chinononoka kusvika pasi pekutanga. | 5 |
| 3 min | Kunonoka nekufamba nyore. | 3-4 |
| Nguva Yese Yokushanda Nguva: Maminitsi 25 | ||
Edza imwe kana mbiri dzekushanda idzi kwevhiki kuitira kuti uite zvimwezve shure, uchishandisa mamwe mazuva kuti uwedzere kuwedzera cardio, kudzidzisa kuoma, uye kutambanudza. Kwete chete iwe unopisa makoriyori akawanda, iwe uchapedza kushivirira kwako, kuita kuti mamwe mabasa ako ose aonekwe nyore kupfuura kare. Kwete bhonasi yakaipa.
> Sources
> Dalleck L, Van De Velde S. "EPOC Inobatsira Here Kugadzirisa Kuwanda Kwekupararira?" ACE Fitness.
> Laforgia J, Withers RT, Gore CJ. "Migumisiro yekushanda nesimba uye nguva yakawanda pamusana pekuwedzera-kushandiswa kwekushandisa oxygen kushandiswa." Nyaya yeMitambo Sciences . 2006; 24 (12): 1247-1264.