Zviri nyore kuti ukwanise kunyatsogadziriswa nesimba rako uye cardio workouts, uchiita zvidzidzo zvakafanana panguva imwe chete zuva nezuva. Asi, nguva dzose zviri nyore kuwedzera zvimwe zvakasiyana nekushanda kwako paunenge uchitsva marori uye nekuwedzera kutsungirira kwako.
1 - Edza Kupindira Kupindira
Imwe nzira yekuita izvozvo ndeyekudzidzisa kwemazuva . Pfungwa iri shure kwekudzidzisa kwenguva yakajeka: kuwedzera kuputika kwehukuru (zvichida nekukurumidzira, kushorwa kana anaerobic-aina inofamba) mukati mekushanda kwako. Mhedziso ndeyokushanda zvakaoma kwenguva yakati - izvo zvinoreva kunyatsokuraira-kurega kunonoka kwechinguva chekuwanazve.
Kune dzimwe nzira mbiri dzekuita kudzidzira kwekuvhara nguva:
Yakaenzaniswa nguva . Nekudzidzisa uku, unoshanda zvakaoma kwenguva yakaenzana kana nguva uye wotorazve nguva yakaenzana. Uyu Muvambi Wekuvhara Purogiramu Inobatsira anopa muenzaniso wezviyero zvakati.
Kusiyana kwakasiyana-siyana . Mukurudzi urwu rwekurovedza, iwe unongoshanda zvakaoma kwenguva yakareba sezvaunogona uye wotorazve kwenguva refu sezvaunoda kugadzirira kwenguva inotevera yakasimba. Somuenzaniso, kana uri kutamba kana kumhanya panze, unogona kusarudza chimwe chinhu chiri kure uye uchinyorera kana kufamba / kumhanyira gomo nokukurumidza sezvaunokwanisa uye kufamba pasi kuti uwane.
Kudzidziswa kweAerobic Interval - Iyi inzvimbo yakanaka kutanga kana iwe uri mutanga, uchitarisa nguva dzinokumanikidza kuti ushande zvakaoma, asi usaenda kune zvakanyanya kukwirira. Pamusana pekuita basa iri, unogona kuita maminitsi matatu pamwero wakaenzana uye mushure maminitsi matatu zvishoma zvishoma kudarika kuenzanisa.
Kudzidzisa Kubatsira kweAnaobobic - Kana iwe wakanyanya kufambira mberi, rudzi urwu rwekurovedza rinotarisa kukubvisa zvakanaka kubva munzvimbo yako yekunyaradza, kushanda zvakaoma sezvaunokwanisa pamiganhu shoma. Ichi chiitiko chinogona kunge chichimhanya kwemaminitsi mashanu uye wozorora zvose kunze kwemasekondi 30-60. Izvi zvinowanzonziwo " High Intensity Interval Training" uye zvinogona kusanganisira zvakasiyana-siyana zvakasiyana-siyana zvakadai seTabata Training , High Intensity Circuit Training uye Kugadziriswa kweMetabolic .
2 - Wedzera Simba kuKudio yako Kushanda
Kana uchida kupisa makoriri akawanda uchivandudza simba rako, kukurumidza uye simba, wadii kuwedzera simba shoma kubasa rako? Vatambi vanoshandisa simba rinoshandiswa, kana maitiro ekuita plyometric , kuti avabatsire kusvetuka kumusoro, nekupedzisira kwenguva refu uye kuvadzivirira kubva pakukuvara. Asi haufaniri kudzidzisa semutambi kuti uwane zvigaro zvekudzidzisa simba.
- Jumping . Kuwedzera mhando dzakasiyana dzemakumbo kubasa rako kunogona kunyatsomesa mwoyo wako. Edza kusvetuka zvakananga uye kumira mumusana muduku shoma sezvinongozvidzika, kusvetuka mberi nemamakumbo ose mukutamba kwemarefu kana kusvetuka kumatanho kana kuti mapurati ane tsoka mbiri pane imwe nguva.
- Rimwe-Miviri Yakasvetuka . Kuramba nemakumbo maviri kunogona kunge kwakaoma zvikuru, asi edza negiyo imwe uye iwe uchaona rudzi rwakasiyana rwemhando. Edza kutenderera nechomukati yekamuri, kusvetuka pane imwe nhanho kana kungobhururuka kumusoro uye pasi kune rimwe gumbo. Chengetedza kufamba kunonoka uye kuputika.
- Power Jacks . Imwe nzira yekuwedzera simba ndeyokuita zvishoma simba simba squats. Svetuka uye uende kune imwe nzvimbo yakawanda zvakaderera sezvaunokwanisa. Muchikwata chinoputika, rambai makumbo shure pamwe chete.
- Power Lunges . Iwe unogona kuita chinhu chimwechete nemapapu (izvi zvakaoma!). Ingosikira pasi muchengeti uye svetuka kumusoro, shandura makumbo mumhepo, uye ugare mumunda.
Kuti uwane mamwe mazano pamusoro pekuti iwe unogona sei kuwedzera simba kubasa rako, chinyorwa changu, Hardcore Cardio inosanganisira maitiro akasiyana-siyana ekushandisa maitiro uye kushanda. Iwe unogona zvakare kuedza maitiro aya e cardio kumabasa ekumba .
3 - Simbisa Heavier Weights
Kana iwe uchida kuona zvibereko kubva pamapurogiramu ako ekudzidzira simba, pane chimwe chinhu chinokosha chaunofanira kuita: kuwandisa misumbu yako. Kuwedzeredza mishonga yako zvinoreva kuti iwe unofanirwa kusimudza zvinorema kupfuura muviri wako unogona kubata. Paunoita izvozvi, muviri wako unogadziriswa nekusimbisa uye kuvaka mishonga yakaonda .
Dambudziko nderokuti vazhinji vedu tinorega zvishomanana kana zvasvika pakukura kwekudzidziswa. Kurera zviremera zvinorema zvakaoma uye zvinogona kunzwa zvisina kunetseka kana iwe usati wajaira kunzwa. Asi, kana iwe uchida kuwedzera kushamiswa zvishoma uye kushingaira kubasa rako, wadii kuedza mamiro ako kuti uone zvaunogona kuita?
Iwe haufaniri hako kutora zvose zvako zvekudzidzira kuneta uye iwe unoda kuva wakachengeteka uye kudzivirira muviri wako kubva mukukuvadzwa, saka iwe haufaniri kutanga kutanga powerlifting. Asi, kana iwe wakanga uchinge uchisimudza huwandu hwehuwandu hwemazuva mazhinji, pfungwa iri pano ndeyokukurira. Heino nzira iri nyore yekufamba nayo:
- Sarudza uremu hunorema kudarika iwe unowanzoshandisa (ivai nenzvimbo kana iwe uchisimudza kwazvo!)
- Simudza uremu kakawanda sezvaunokwanisa nehuwandu hwakanaka. Kudzoka kwekupedzisira kunofanira kuva kwakaoma asi kwete kusingakwanisi.
- Kana uchikwanisa kuita zvinopfuura 15 kana 16 zvekare, enda zvakanyanya panguva inotevera uye edzai zvekare 10-12.
- Kana iwe usinganzwisisiki uchisimudza zvakanyanya, edzai imwe chete yakagadzika neremoro rinorema uye uende mberi.
Imwe nzira yekuwedzera zvishoma nezvishoma ndeyekuedza piramidi yekudzidzisa. Kana uchida mazano, edza iyi Piramidhi Yenhengo Yepamusoro uye yePoor Body Piramidi .
4 - Edza Mafungiro Akawanda uye Mafungiro Akasiyana
Kana zvasvika pakudzidziswa simba, mamwe emasimba ane simba anosanganisira boka rinopfuura rimwechete remasumbu uye kupfuura boka rimwe chete rekubatana. Izvi zvinogona kukurudzira kudzidziswa kwako, zvichikubvumira kuti uwedzere huremu hukuru apo uchikupa imwe yekoriori-kupisa iyo inobva pakubatanidza miviri miviri yemuviri.
Kwete izvozvo chete, kufamba kwezvikwata kunowanzoshanda, kushanda muviri wako nenzira iyo inofamba nayo zuva rega rega.
Iwe hapana mubvunzo kuti watoita mamwe maitiro akawandisa mukurovedza kwako asi zvichida kune maitiro akasiyana-siyana iwe unogona kuedza kuunganidza mishonga yakawanda uye kuwedzera mamwe simba kumasimba ako ekudzidzira kushanda. Heano maitiro mashomanana aripo anoita kuti uise mukushanda kwako:
- Squats
- Lunges
- Deadlifts
- Clean and Press
- Tricep Dips
- Close-Grip Pushups
- Rows
Kuita masanganisiro kwakakoshawo pakushanda masamu akawanda uye nguva yekuponesa. Nokubatanidza maitiro anoshandiswa akasiyana-siyana panguva imwe chete, iwe unogona kuwedzera simba pamwe nekushanda pakubatana, kuenzanisa uye kugadzikana:
- Zvikwata nepamusoro pepa press
- Sunga ne bicep curl kana kuti lateral lift
- Deadlifts neLunge Press
- Kickbacks nemagumbo rimwe akawedzerwa pahup-level
- Burpe ine mutsara wakatsauka
Nokuda kwezvimwe, tarisa maitiro awa:
5 - Slow Things Down
- Zvishoma zvinoderedza zvinhu . Tora 4 kana kupfuura mamwe masekondi kusimudza uye kuderedza uremu
- Itai kuti chikamu chezasi chiwedzere. Simudza kurema kwechikamu chekutanga uye kuderedza uremu hwemaminitsi 3-4
- Shandura tempo nguva yose . Imwe pfungwa ndeyekushandura 2 reps panguva yakashamisika uye 2 reps pakuderera kunonoka (2 seconds masikati uye 2 seconds zvichidzika).
- Wedzera iometric tambani . Pedzisa imwe sangano rekushandisa iko zvino inobata rep yekupedzisira kwemasekondi mashomanana. Semuenzaniso, ita imwe ye bicep curls zvino simudza uremu pakati nepamusoro uye ubatisise kwenguva yakareba iwe unogona.
- Ramba uchinetseka pamisungo . Svetesa mararamiro ako zvishoma kuti uchengetedze kushungurudza nguva dzose pamisungo yauri kushanda. Semuenzaniso, paunenge uchiita mhirizhonga, haufambise makumbo munzira yose asi ramba uchikotama mumabvi.
- Wedzera kubudisa . Pakuguma kwegadziriro yakasarudzika (kana hafu kusvika) inowedzera zvishoma, zvishoma zvishoma. Semuenzaniso, ita 8 squats uye wozogara pasi pamucheto-wechipfuva chekufambisa uye kuvhara kusvika hafu mairi.