A Weights uye Cardio Circuit Training Program

Kurasikirwa Uremu, Shingaira, Gadzira Musuru neChipatimendi Chekudzidzisa

Kunyange kana imwe kurasikirwa uye kushaya mafungiro mune zvidzidzo zvesayenzi hazvina kuonekwa kusvika pamwero watinoshuva, hakuna mubvunzo kuti mafuta ekupedzisira anopisa uye chinetso chekufananidzira ndechekuwanda kwesimba raunoshandisa pakuita basa, kana basa rakarongeka kana kwete basa. Izvo zvose zvinowedzera uye hapana mubvunzo kuti kuvaka chimiro chinowedzera kuwedzera metabolism, nekudzidzira pakusimba kunowedzera mushure mekuita mashizha emagetsi, zvose zvinobatsira pakurasika mafuta uye zvichiita kuti isu tire pasi uye tive vakakodzera.

Iwe usati wapinda muchidimbu, kana panguva ipi zvayo, zvingave zvinobatsira kutarisa maGumi Ako Okudzidzira Kukuru kwemashoko pane fomu uye nzira.

Chii Chinonzi Kudzidzira Dunhu?

Iyi kurovedzwa kwenharaunda inobatanidza kukwirira kwe-aerobics nekudzivirira kudzidziswa kwakagadzirirwa kuva nyore kuitevera, kukupa basa rakakura, uye kukonzera kurasikirwa kwemafuta, kuvaka masumbu, uye moyo-mapfu fitness. Chiito che "dunhu" ndechokupedzwa kwemaitiro ose anorongwa muurongwa; pfungwa yokuti kana rimwe dunhu rakapera, unotanga pakutanga kokuita zvekare kune rimwe dunhu. Nenzira, nguva iyo pakati pekudzidzira mukudzidzisa kwedunhu yakapfupika, kazhinji nekufambisa nekukurumidzira kusvika kune rimwe rinotevera. Purogiramu yangu ine maitiro mashanu chete.

The Basic Program

Kana iwe uchitevera purogiramu yakakwana yemasereti matatu pakusarudzwa kwekuwedzera uye kushambidzika uye kunotonhora pasi, iwe unofanira kushandisa mazana matanhatu makorikori (2500 makirogiramu) - kwete zvakaipa uchifunga kuti iwe unowana kukura kwesimba uye cardio panguva imwechete pasi peawa basa.

Kutanga kunze, iwe unogona kusarudza kuita imwe chete kana maviri mapuritsi uye wozoenderera mberi kusvika kune matatu kana kupfuura uye uchinje zvisikwa nekudzokororazve kumusoro zvichienderana nemuviri wako sezvaunofambira mberi.

Iwe unogona kuita purogiramu yechina kana yechishanu muvhiki asi zvandinokurudzira ndezvokuti musaita zvinopfuura zvitatu zvidzidzo uye kuwedzera kuti pamwe nehana imwe chete yakachena cardio semutambo wekutsika, uchifamba kana uchimhanya, pamwe chete rimwechete simba rekudzidzisa simba zuva zviyero.

Kubatanidza zvisikwa uye aerobics mumatunhu kana kudzidziswa kwemazuva , kana pane mamwe mazuva, hazvisi zvitsva. Zvisinei, kune uchapupu hwezvesayenzi hunoshanda mukuvandudza hutano hwakakwana uye kusagadzikana (Park 2003, LeMura 2006). Mamwe mapurogiramu akafanana anoita chikanganiso chekushandisa zviyereso zvishoma kana simba rakanyanya kuderera.

Zvishandiso uye Zvinyorwa

Nguva yedunhu rimwe nerimwe: maminetsi gumi (inenge)
Zvishandiso zvinodiwa: danho rema 6 masendimita (15 masentimita), kureva Reebok Step; two dumbbells.
Kudzidzira: shanu - nhanho yekutanga aerobics, dumbbell pamusorohead press, arm curl, linderedwe, squat
Nzvimbo Yebasa: kumba, gym, paki kana nzvimbo yakazaruka
Nhamba yezvikwata mubasa rekuvhima: zvitatu; asi tanga nemumwechete kana maviri uye shanda kana zvichidiwa
Mapoka emasumbu akatarisana: mapepa, maoko, kumashure, makumbo, chirema, mimba

Zvamunoita Munharaunda YeDunhu

1. Dunhu rakakwana rinotora nguva inenge maminitsi gumi nemashanu, rinosanganisira maitiro mashanu uye rinoda imwe yezvigadzirwa zvembiru uye imwe nhanho yepamusoro kana kuti yakaenzana nemasentimita gumi nemashanu.
2. Dumbbells dzinofanira kunge dzine uremu kuitira kuti huwandu huwandu hwokudzokorora kwepamusoro-soro muviri, huwandu hwemashoko , uye ruoko rwemaoko, ndeyekudzokorora kwema 10-12, uye kwete zvakanyanya kune imwe chete. Zvakakosha kuti zviyero izvi zvinorema zvakakwana kuti zvive nesimba uye musimba. Muviri wepasi unodzidzira, mutambo wakakosha uye squat, unowanikwa nechembumburu imwechete kune rumwe rutivi unobvumira zvimwe kuchinja.

1. Dzimba rekushanda-dumbbell kusimba, nhamba yekudzokorora, nhamba yematunhu - anogona kugadziriswa kuti awane rudzi rwekuita basa rinodiwa zvichienderana nemafungiro uye maitiro ekudzidzisa.
2. Dunhu iri rinogona kuitwa pamba, muimba yekurovedza kana paki. Iwe unoda nzvimbo yakakwana yekushandisa shati yemauto kana yakaenzana, seti yemagumbeti uye nzvimbo yakakwana yemapapu uye squats. Zvichida sarudza nguva iyo isati yakabatikana kudai iwe unoronga kuita dunhu panzvimbo yekurovedza.
3. Zvidzidzo zvinosanganisira kufamba kwemakumbo zvakadai sekusimudza uye kumapapu zvinoreva kusimudzira cardio simba , asi kumira kwezviremera muviri kunobvumira imwe nguva yokuenzanisa yokuzorora painoisa pfungwa pamusana uye kukura kwesimba.

1. Nguva dzakagadzirirwa kuita basa rimwe nerimwe dzinosanganisira kufamba pakati pekudzidzira, nguva yekuzorora uye nguva yekugadzirisa imwe neimwe. Ive purogiramu yakabatikana pane chinangwa.
2. Iva nechokwadi chokuti iwe unofanirwa kurapa purogiramu iyi usati watanga. Kumbira chiremba wako kuti ave nechibvumirano kana iwe usina chokwadi.

The Exercises

1. Dziisa. Tanga nekudziya kwemazuva anenge gumi. Iwe unogona kutambanudza, kutamba, kana kufamba nekukurumidzira panzvimbo iyo kana treadmill, ita zvimwe zvinyunyuta zvemaoko uye mapepa epamusoro pamusana pfupi nekufamba kwemaoko uye zvishoma zvishoma.
2. Dzorera, nekukurumidza - makumi mana makumi mana. Enda kumabhenji ekutamba achitanga nerutsoka rworudyi, tevera necheboshwe, uye udzoke zvakare pasi, uchinje rutsoka rwokutanga kusvika hafu yega kana uchida. Ichi chiito chinofanira kuitwa nekukurumidza sezvinobvira nekuyera uye kuchengeteka. Iva nechokwadi chokuti danho racho rakabatanidzwa zvakasimba vasati vatanga. (Maminitsi maviri.)
3. Dumbbell curls. Bata dumbbells kumativi, zvigadziko zvakatarisana nechomukati (kufanana nenyundo). Ita 12 dzimwe nzira dzakaputika neruoko rumwe zvichisimudza dumbbell kusvika papfudzi nekukomberedza shanduko kuitira kuti michindwe inotarisana nepamusoro, ichisimudzira pahota, uye dzokera kune rumwe rutivi. Izvi zvigadziriswa zvinofanira kuitwa zvishoma nezvishoma nekusimbisa fomu yakanaka. Ita dumbbells muvharo kana kuti akachengeteka pasi pasi mushure mega yega yega kuedza muviri. (90 seconds)
4. Simuka, zvakananga - makumi mana makumi mana. Same se nhamba 2, Stepups. (2 maminitsi.)
5. Dumbbell mapapu, nekukurumidza - makapu makumi maviri, 10 kurutivi rumwe. Tora dumbbells parutivi, nyundo nyundo, uye tenderera mberi nerutsoka rumwe nenzira imwechete, kuve nechokwadi kuti mabvi haapfuuri mberi kwezvigunwe. Chengetedza dumbbells parutivi apo iwe unenge wakanyarara. Ichi chiito chinofanira kuitwa nekukurumidza sezvinobvira zvichienderana nekuyera uye kuchengeteka. (90 seconds)
6. Simuka, zvakananga - makumi mana makumi mana. Same se nhamba 2, Stepups. (2 maminitsi.)
7. Musoro wepamusoro - 10-12 kudzokorora. Endai nokukurumidza kuenda kune dumbbell weights station. Mhanya kana zvichibvira. Ita 10-12 pamusoro peiyo dumbbell presses. Tora dumbbells zvakananga pamapfudzi nemaoko akarurama. Simudza dumbbells kumusoro nekutambanudza maoko akawedzera kuve nechokwadi kuti urege kuvhara zvikanda kunze. Dzokera kumapfudzi uye pakarepo dzokorora basa racho. Ita basa iri zvishoma nezvishoma uye rakanaka. (90 seconds)
8. Simuka, zvakananga - makumi mana makumi mana. Same se nhamba 2, Stepups. (2 maminitsi.)
9. Dumbbell squats - 20 squats. Do squats 20; zorora kwemashure makumi maviri mushure memutengo wegumi kana zvichidikanwa, zvimwewo 20 usingazorori. Tora dumbbells kumativi acho nemaoko akareba. Shingira pasi, kupfugama pamabvi kusvikira mahudyu anenge akafanana nechepasi achiita kuti mabvi asawedzerwa kure kupfuura zvigunwe. Dzokera kunzvimbo yekutanga uye dzokorora squat. Ita zvikwata izvi zvishoma nezvishoma zvine mavara akanaka. Mushure unofanirwa kuchengetedzwa zvakananga kana kuti zvishoma nezvishoma mukati, kusarerekera, asi kwete kumativi pamapfudzi kana musana, uye musoro uchiripo, kutarisa mberi. Ona mutangi wekutanga kune squat . (Maminitsi maviri.)
10. CIRCUIT REPEAT. Zorora kwemaminetsi maviri pakati pematunhu chete kana zvichidiwa. Yeuka kutama nokukurumidza pakati pekudzidzira. Mhanya kana uchikwanisa.
11. Kuyerera pasi nekunyorova kutambanudza uye kumwe kunononoka kunopera kana zvimwe zvakafanana kwemaminitsi gumi. Izvi zvakakosha kubvisa muscle lactate - chigadzirwa che-high-intensity exercise - uye kudzivirira kusuruvara kwakanyanya zuva rinotevera. Izvi zvinozivikanwa seDOMS, 'kunonoka kunotanga musimba kuora '.

Mazano eNhepfenyuro Yenyu

• Kubata muviri kunosanganisira zvinhu zvepamusoro-soro aerobics pamwe chete nemasimba ekuvakisa simba uye mamiriro ezvinhu. Kana iwe usingakwanisi kusvika kune nhamba yakasarudzwa yekudzokorora kudzokorora (40), kuderedza nhamba apo uchiri kufamba. Semuenzaniso, ita nhanho dzinokurumidza kufamba kwemaminitsi makumi matatu panzvimbo yemaminitsi makumi mana nekudaro.
• Mune warmup kana kuti zvisati zvaitika, sarudza dumbells yaunogona kupedza nayo 10-12 mapikisi ekudhinda kwepamusoro uye shanduro yezvakagadzirirwa chimwe chezvikamu 10-12 zvekudzokorora. Edza kusaita kuderedza dumbbell uremu purogiramu. Iwe unofanidza kuedza kuwana uremu uhwu pamucheto wemasimba ako akange aripo uye kutsungirira kuitira kuti iwe unenge watadza kushaya nhamba 12 kusimudza. Izvi zvinonzi 12 RM, kudzokorora zvakanyanya .
• Edza kusarudza zvigadzirwa uye kudzokorora kudzokorora kuti iwe unogona kumira pamwe chete nekodzero yakakwana kana uchitanga. Ita madhururu matatu kwemainenge emaminitsi makumi mana nemaminitsi gumi warmup uye gumi inononoka pasi.
• Misiyano pakati pekudzidzira ndeyokuda nemaune uye inonyanya kuchinja nguva. Izvi zvakagadzirirwa kuchengetedza kuti mwoyo wekutsvaga hufambidzane pamwe nehuwandu makumi manomwe kubva muzana zvehuwandu hwehuwandu hwehuwandu hwehuwandu hwezvinhu, iyo ndipo paunowana maitiro akanaka ekudzidzira uye kushandiswa kwemetabolism kunowedzera.
• Imwe imwe pfungwa: munharaunda iyi yepamusoro-yakasimba, kukura kwesimba uye kushaya muviri kwakanaka kunowanzove kwakakwana. Kudzidzisa kwenguva refu uye kunonoka kunopesana nemasimba ekudzidzisa. Nhengo yemuviri inopindura inopesana uye migumisiro inogona kuodza mwoyo (Nader 2006).
• Iwe unogona kushandisa masitepiti ekupinza kana iwe uchiita dunhu iri mune zvekurovedza. Zvisinei, chimwe chezviyo zvekudzidzira dunhu ndechekuita nguva shoma pakati pekudzidzira. Saka iwe unofanirwa kuve nechokwadi chekutsvaga nekukurumidza kuenda kumudhi kubva munzvimbo yaunoronga kuita dumbbell maitiro.
• Nhamba yezviito zvekufambisa iri mudunhu rakaderedzwa nemaune kuitira kuti purogiramu iite nyore kudzidza uye nyore kuyeuka kuti iite pakarepo.
• Hakuchina maitiro ekurasikirwa kwemafuta uye kufanana pazvinosvika pakuita basa: unogona kuenda "zvakaoma uye pfupi" kana "zvishoma nezvishoma" kana pane imwe nzvimbo pakati. Iyi purogiramu yedunhu iri pakati nepakati. Ndinogona kuvimbisa kuti chiuno chako chichava hangin 'kunze kwekuguma kwacho kana iwe uchiwedzera.

Cherechedza: Purogiramu yakagadzirirwa sepurogiramu yakasimba-yezvidzidzo. Iwe unofanirwa kuwana rubatsiro rwezvechiremba kana iwe usina kushanda kwenguva yakati kana kuti une chirwere chekare chiripo. Mukuwedzera, ndapota cherechedzai warmup uye itonhorera pasi nguva uye rega kushandura pane zvinoitika zvekusuruvara kusinganzwisisiki kwemarudzi ose.

Tarisa Points

• Tanga zvishoma uye unovaka; ndicho chinhu. Iwe unogona kuita imwe nyaya kana maviri kuti utange kusvika iwe wakaziva purogiramu. Kana ukasarudza kuzvidzora, wedzera nhamba yematunhu. Uyezve pamwe chete, iwe unogona kuwedzera kudzokorora kwekudzoka, dumbbell yekudzidzira inotarisa kana kunyange dumbbell kuwanda.
• Zvakakosha kuchengetedza zviyero zvinorema zvakakwana zve 10-12 RM, zvinoreva kuti haugoni kuita zvinopfuura gumi nezvikwereti kunze kwekuti fomu yako yakanaka isakundikana.
• Zvakakosha kuti uchengetedze maitiro akanaka nekumusoro kwega kwega. Iyo yepamusoro-muviri inomuka zvakanyanya haifaniri kuitwa zvakakurumidza sekurasikirwa kwemafomu uye kuisa pfungwa mumatambudziko.
• Shandisa maitiro ose kushanda mimba. Kunyange zvazvo hapana chezviito zvishanu zvinoshandiswa pamakumbo zvakananga, yeuka kukwevera avo vasina kupinda munzvimbo yekugadzirira mukugadzirira kwekusimudza imwe neimwe. Ita zvakafanana paunenge uchishanda stepup. Dzidzira kuenderera ne-abs musungwa. Zvinonzwisisika zvisinganzwisisiki, asi zvinoshanda mushure mokunge mazvienzanisa nazvo. Uye haibatsiri kufema kwako. Bracing the abs haina kufanana nekubata mweya wako; uye hausi kubhadharira 'kusveta bhomba rako kumucheto kwako' sezvinoita vamwe vadzidzisi vanoita sevanokurudzira. Inofanira kunzwa yakafanana nekuputika mumakumbo kana iwe uchikandira kana kuvhara pahuro.
• Shandisa chirongwa chemwoyo chekuongorora kana kuti chekuita chekuvhara kwemashure kana uchida kuchengeta nhamba yehukuru. Ita kuti simba rako rakawandisa riri nani nekukura kwemashoko 220 kuderedza makore ako. Kwemakore makumi mana emakore, izvi zvaizova 220-40 = 180 zviputi paminiti (bpm). Iyi inongova mutungamiri uye mamwe mazano akawandisa anowanikwa asi zvisingadiwi pano. Kuenderera mberi nemuenzaniso uri pamusoro apa, chirongwa chekudzidzisa chinangwa chaive makumi manomwe kubva muzana che 180, iyo 126 bpm. Ngatitaurire kuti mhando ndeyei 120-130 bpm.
• Kuti uve nechokwadi chokuti uri kuratidza munzvimbo yakachengeteka, kunyanya kana iwe usina kukodzera kana kuva nechiremba , unobatanidza kudzidzisa kwemahara yenzvimbo yekutaura nekutaura kwekutaura. Kutaura kwekutaura kunoreva kuti iwe unokwanisa kutaurirana zvakakwana, kana kwete zvachose kunyaradzwa, paunenge uchidzidzira. Iwe haufaniri kunzwa uchinetseka zvakakwana uye usingakwanisi kutaura mune purogiramu. Kana zvakadaro: kunonoka, ita zvishoma, uye famba zvishoma nezvishoma pakati pezvidzidzo.
• Kana iwe usingazvidzvinyiriri nekutsvaga kwemwoyo - uye vanhu vakawanda havatori - vanoyeuka mupfungwa kuti dunhu iri rakagadzirirwa kusimudzira mwoyo yepamusoro kusvika apo iwe uri kufema 'zvakanyanya zvakaoma' pane zvaunofunga kuti unoedza kuita , asi pasina kufema uye asingakwanisi kutaura zvachose.

Ndizvo. Rombo rakanaka. Rega ndizive kuti unoenda sei, kana kana une mibvunzo.

> Sources:

> LeMura LM, von Duvillard SP, Andreacci J, Klebez JM, Chelland SA, Russo J. Lipid uye mapoprotein mapurogiramu, mafungiro emwoyo, muviri, uye kudya panguva uye mushure mekudzivirira, aerobic uye kuwirirana kwevakadzi vechidiki. Eur J Appl Physiol. (5-6): 451-8, 2000.

> Nader GA. Nguva imwechete simba uye kutsungirira kudzidziswa: kubva pamamorukiki kusvika kune munhu. Med Sci Sports Exerc. 2006 (38): 1965-70.

> Park SK, Park JH, Kwon YC, Kim HS, Yoon MS, Park HT. Mhedzisiro yekubatanidza aerobic nekudzivirira kudzidzira kurovedza muviri pamuviri wepamuviri muvakadzi vane makore akawanda. Nyaya yePhysical Anthropology uye Applied Human Science , 22, 129-135, 2003.