Kutanga neFlexible Core uye Cardio Routine
Iwe unoziva kuti kana iwe uchida kuora muviri, iwe unofanirwa kushandisa. Zvokudya zvinogona kubatsira, asi hazvina kukwana. Dambudziko, hongu, nderokuwana chirongwa chekuita zvekushandisa iwe unogona kumira nacho hachisi nyore nguva dzose. Kazhinji, iwe uchange uine gung-ho pamusoro peurongwa hutsva hwehutano hwekutsvaira kupedza mwedzi mitanhatu gare gare nokuti kufamba kwacho kwakanga kusingagadziri.
Panguva imwecheteyo, hapana chikonzero mukufamba nenzira yekushambadzira iyo isingakupi mhosva iwe mumuviri.
Kuita saizvozvo kunokutorera chero upi zvake hunobudirira iwe unogona kubudirira uye huchaita kwete kungopedza kukunyadzisa iwe asi kukukuvadza. Ndechipi chinokurudzira ichocho?
Kutanga Purogiramu Itsva
Saka, ino ndiyo nguva yekukanganwa zvawakaita munguva yakapfuura uye funga nezvezvinhu zvitatu zvakakosha zvekuita muviri, izvo zvinotevera:
- Kuratidza
- Kuwana purogiramu inosangana nezvinangwa zvako zvepfungwa
- Zvechokwadi kunakidzwa nekugadzirira
Hazvisi zvakaoma sezvazvinonzwika. Tanga nekukanganwa pamusoro pezinga, kunyanya kwenguva iyo iri. Pane kudaro, zviisa kune chirongwa chekuita basa chinonzwa zvakanaka kune muviri wako uye nepfungwa dzako.
Iyi purogiramu isiri yemavhiki mana inokupa iwe izvo chete. Izvi zvinogadzirisa hurongwa hunoita kuti iwe uite tsika yekuita mararamiro ako uye uise zvinangwa zvakananga mukati mavhiki mana. Nokuzadzisa zvinhu izvi zviviri, iwe uchave uri munzira yako yekubatanidza kurovedza muviri muupenyu hwako nenzira inogutsa uye yakagadzikana.
The Program
Purogiramu yemavhiki mana inosanganisira cardio uye midzi yekudzidzira iyo inowedzera kuoma pane imwe vhiki imwe neimwe.
Nheyo dzezano iri iri nyore:
- Iwe unofunga nezvekushanda, kwete kuora kurasikirwa . Chinonyanya kukosha ndechokuti iwe haugoni kufanotaura nguva dzose uremu hupi hucharashikirwa kana iwe uchitevera mitemo yose. Zvaunokwanisa kuzvidzora ndezvenguva yakawanda yaunoshandisa pakuita zvekurovedza izvo zvichange zvichikohwa zvikomborero munguva.
- Iwe unoisa purogiramu yako pachako. Muchirongwa ichi, iwe unopiwa mazano ekugadzirisa kubva kwauri kugadzirisa nguva yako uye maitiro.
- Hapana simba rokudzidzisa. Nokuda kwechikamu chekutanga, iwe unongotarisa ku-cardio uye mukati, hapana chimwe chinhu. Chinangwa ndechekutanga kutanga tsika yekuita basa neprogram isingakusiyi iwe nyundo. Kana iwe uchikwanisa kubata chipambiso-uye iwe uchange uri-kupinda muchirongwa chekudzidzisa simba chichava snap.
Kutanga
Kwemazuva 1, 3, uye 5, unogona kusarudza kubva pakurongwa rwemashure maviri kusvika kune matatu wakakurudzirwa kushanda (kana kusarudza chimwe chinhu chaunofarira sekumhanya, kushambira, kana kuti mabhasikoro). Mazuva maviri ne6 achashandiswa pamabasa ekutanga, asi Mazuva 4 ne7 achave mazuva enyu ekuzorora.
Kuwedzera kwekudzidzira kunofanira kunge kuenzanisa. Izvi zvakapoteredza chiyero chechishanu cheMari yePerceived Exertion (RPE) . Iwe unofanirwa kunge uri kunze kwenzvimbo yako yekunyaradza asi uchikwanisa kutaura. Iwe unogonawo kushandisa chengetedzo yemwoyo kuti uone kuti uri mukati memotokari yepakati yemoto .
Kana chimwe chinhu chiri purogiramu ichi chisati chizadzisa zvido zvako, ona izvo zvisiri kushandura uye uzvishandure vhiki inotevera. Pfungwa yepurogiramu ndeyekuwana zvakakunakira iwe uye kutanga kutanga kuvaka kwenguva refu, hukama hunobatsira nekuita muviri.