Vakai Musuru, Simba, uye Simba
Kubudirira kubhota kunoda kusanganiswa kwekukurumidza, simba, simba, nekutsungirira. Bhuku rinogonawo kuva rakakosha, zvichienderana nekugadzirwa kwemazi.
Kurema kwekudzidzira, kana kudzivirira kudzidziswa , kushandiswa kweuchenjeri, kunogona kukurudzira nekuvandudza maitiro ezvemitambo. Nemhaka yokuti vatambi vose vane zvido zvevanhu, chirongwa chechimiro chakafanana nechose chinowanikwa papeji ino chichatsvagadzirwa kune mamwe maitiro, makore, zvinangwa, zvivako zvinowanikwa nezvimwe zvakadaro.
Heano chirongwa chebasa rekushanda-chekuita:
General Gadziriro
Zvose gadziriro yekugadzirira inofanira kupa zvose-zvakapoteredza musuru uye simba simba. Kana iwe uchigadzirira pane imwe nguva, chikamu ichi chinofanira kuitika mukutanga kwekutanga. Kana iwe usina "nguva," ipapo ingofambira mberi kuburikidza nezvikamu zvekudzidzira muchienderana.
Sezvo mutemo wehuwandu, uye kune mapurogiramu ose anotevera, usaita basa rinotangira mushure wekudzidzisa chirongwa. Ivaite gare gare mushure mushure mekuita basa remhete, kana zvakanaka kare, kana pane zuva rakasiyana zvachose kana zvichibvira. Iwe unofanirwa kuva mutsva webhandi basa. Hapana chaunofanira kuita chinofanira kuderedza kukwanisa kwako kuita maitiro ekugadzira mabhodhi mumamiriro ezvinhu maunowanzogadzirisa.
Kakawanda: 2 kusvika ku3 masangano kwevhiki kwevhiki 8 kusvika ku10
Tora: general conditioning
Kudzidzira: 3 masheji gumi kusvika gumi nemaviri, pamwe nekudziya-uye kunotonhora-kubva pasi pesimba guru uye purogiramu yemisumbu .
- Squat (kana kuti mutsara wemakumbo )
- Bhenji press (kana kuti chepiti chechifu )
- Romanian deadlift
- Crunch
- Akagara mutsara wedambo
- Triceps pushdown
- Lat Pulldown
- Musoro wepamusoro
- Biceps curl
Zorora pakati peseti : 30-90 seconds
Kugadzirira Kwacho
Muchikamu chino, iwe uchanyanya kufunga nezvekuvandudzwa kwesimba nesimba.
Kakawanda: 2 kusvika ku3 svondo pavhiki, masvondo 4 kusvika ku6
Tora: simba nesimba
Kudzidzira: 5 masheji matanhatu.
- Romanian deadlift
- Itai kuti bhenji ishandiswe
- Hona simba rakachena
- Tora-ups
- Squats
- Combo crunches pamasero matatu kubva pa10 kusvika ku12
Zorora pakati pemisasa: 3-5 maminitsi, makumbo, 1-2 maminitsi
Kumupikisa Phase
Chinangwa chechikamu ichi ndechekuchengetedza simba nesimba. Rutsigiro ruzivo uye kukwikwidzana kunofanira kutonga. Usati watanga makwikwi, tora mazuva manomwe kubva pa10 kubva pakurema basa rinorema pamugumo wekugadzirira kwaunenge uchigadzirisa apo uchichengetedza mhete yako basa. Kuwedzera kwekudzidzira mumakwikwi chikamu chinofanira kutamba zvakanyanya basa rekuchengetedza.
Kakawanda: 1 kusvika 2 masangano pavhiki
Tora: simba; chiedza chekutakura uye kukurumidza kukurumidza kupfurikidza pane mune imwe nzira yekugadzirira
Kudzidzira: 3 masheji gumi, kufamba kwekukurumidza, 40% kusvika 60% ye1RM
- Squats
- Hang yakachena
- Romanian deadlift
- Crunches.
Zorora pakati pemisasa: 1-2 maminitsi
Aerobic Conditioning
Bhoksi pamusoro pemakore gumi nemasere kunoda simba uye aerobic muviri. Vakawanda vebhokisi vanoenderera mberi nokuda kwehutano hwakadaro. Kakawanda 'mumigwagwa' inomhanya inokosha yekudzidzira chinhu chekuwedzera kushaya muviri kwakakwana uye kutsungirira, kunyanya kune avo vanorwisana kupfuura gumi nemaviri. Kupera kwemakiromita kunofanirwa kuva pakati pemakiromita matanhatu nemakumi matanhatu pakureba kwemazuva mana kana mashanu vhiki imwe neimwe. Kudzidzira kwenguva yakareba kunofanira kudziviswa kuti kuderedze kusuruvara kwemaviri uye kutendeuka kwe fiber type kubva nokukurumidza kunonoka.
Dunhu rekurovedza muimba yekurovedza ichapawo aerobic mamiriro ezvinhu.
Summary
- Iva nechokwadi chekudziya usati wasvika pakurovedza muviri.
- Usarevedza kuburikidza nekukuvara kwakakomba, kwakanyanya kana kusingaperi.
- Usabayira sendiro yechindori kwekugadzirira kwemareji kunze kwekuti iwe uchirapa kana kuti uchidzoka kubva mukukuvadzwa nebasa rinorema.
- Kana iwe uine mudzidzisi ane ruzivo, tungamirirwa naye kana pamusoro pezvinhu zvepurogiramu yako.
- Tora mavhiki mashoma kubva pamagumo emwaka kuti uwanezve mushure mekuoma kwemwaka yekudzidzira nekukwikwidzana.
- Kana iwe uri mutsva yekudzidzira kuverenga, farira pamusoro pezvinokosha usati watanga.