Dzidzirai Vatsva
Vakawanda vedu isu hatigone kuenda kune rimwe zuva tisina kunzwa chimwe chinhu nezvekurovedza muviri nokuti zvichida chimwe chezvinhu zvakanakisisa zvatinofanira kurwisa kuneta , mamwe maitiro ekenza , chirwere cheshuga ... urongwa hunoenderera mberi .
Izvo zvinowanzovhiringidza ndezvokuti zvinonyatsoreva kushandura. Ndeapi maitiro emabasa aunofanira kuita? Iwe unogadzirisa sei chirongwa chekuita maitiro chinokodzera hupenyu hwako, zvinangwa, hurongwa, uye hutano hwakanaka?
Zvakadini zvakakwana?
Pasi apa uchawana kuparara kwakakwana kwekuita muviri uye zvinhu zvose zvaunoda kuti ugadzire chirongwa chekuita basa chinosangana nezvose zvaunoda.
Kubatsira Kwokudzidzira Kuita
Nguva dzose iri pfungwa yakanaka yekuyeuchidza pamusoro pezvinhu zvose zvinoshamisa zvinoshandiswa zvinogona kukuitira iwe , zvose mumuviri nepfungwa.
Haisi kungoita kuti urangarire kuti nei ichikosha, inobatsira kugadzirisa kuzvipira kwaunofanira kusimuka zuva rega roga uye kutamisa muviri wako.
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6 Maikirwo-Akabatana neFitness Components Kuvandudza Mitambo yeApletic Performance
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Inofidated by Gym? Pano Nhanho 6 Yekudzidzira Kuita SePro Pro
Chinhu chinoshamisa pamusoro pekuita muviri ndeyekuti haudi zvakawanda kuti uwane zvipo. Kunyangwe maminetsi mashomanana pazuva kunogona kuvandudza utano hwako nekugara zvakanaka. Pano pane zvimwe zvinhu zvinoshandiswa zvinogona kukubatsira kuita:
- kuora muviri
- kuderedza kushungurudzika
- kununura zviratidzo zvekuora mwoyo nekuzvidya mwoyo
- kuderedza dambudziko rako rechirwere chemoyo uye mamwe marudzi ekenza
- kuwedzera mafungiro ako
- kukupa simba rakawanda
- kukubatsira iwe kurara zviri nani
- kuwedzerwa tete
- kusimbisa mwoyo nemapapu
- kuvandudza hupenyu hwako
- kuvandudza chivimbo chako
Chimbofunga nezvazvo. Kurovedza muviri chinhu chimwe chete chaunogona kuita zuva rega rega uchanzwa uchifara nguva dzose. Kunyange kana iri maminitsi mashanu chete kufamba, iwe uchavandudza hutano hwako uye unoita chimwe chinhu chakanakira mumuviri wako.
The FITT Principle
Pane dzimwe dzidziso dzinotungamira nyika yekuita basa, uye kuzviziva kunogona kukubatsira kugadzirisa nekushandisa zvikamu zvakasiyana zvekushanda kwako.
FITT inzira inofanirwa yekuyeuka maitiro ekushanda iwe unogona kushandisa kuti udzivise plateaus uye kuchengetedza muviri wako kunopikiswa:
- Kakawanda -nguva yakawanda sei iwe unoshandisa
- Kuwedzera - kuti iwe unoshanda zvakaoma sei
- Nguva - inosvika kwenguva yakareba sei
- Tora - rudzi rwemashandiro aunoita (semuenzaniso, kufamba, kufamba, etc.)
Paunoshanda nesimba zvakakwana, nguva, uye kazhinji, muviri wako uchavandudza (unonziwo Ikokudzidzira Kwakaitwa ) uye iwe uchatanga kuona kuchinja kwehuremu hwako, huwandu hwemazana omuviri , cardio kutsungirira, uye simba. Kana muviri wako uchigadzirisa kune maFITT ako emazuva ano, inguva yekushandisa imwe yevamwe vavo.
Somuenzaniso, kana wakanga uchifamba katatu pavhiki kwemaminitsi makumi maviri uye wakamira kuona kuvandudza, iwe unogona kuchinja purogiramu yako mune imwe kana kupfuura kune nzira dzinotevera:
Kakawanda - Wedzera rimwe zuva rimwe rekufamba.
Kuwedzera - Wedzera zvishoma zvishoma zvekugunzva, kufamba nekukurumidza, kana kudzidzira kwechikomo.
Nguva - Wedzerai 10 kusvika kumaminitsi gumi nemanomwe muchikoro chekuita basa.
Tora - Ita basa rakasiyana, rakadai sebhasikoro, kushambira, kana kuti aerobics.
Kuchinja chimwe chezvinhu izvi zvinenge mavhiki mana kusvika matanhatu zvinogona kukubatsira kuti uchengetedze maitiro ekudzidzisa.
Kupikisa Kwokufambira Mberi (Mutemo Wakazara )
Kuti uwedzere simba rako, kutsungirira, uye kushaya muviri, unofanirwa kuwedzera zvishoma nezvishoma, kuwedzera, uye nguva yekushanda kwako. Nzira iri nyore yekukurudzira muviri wako kuedza mabasa akasiyana. Kana iwe kazhinji uchifamba pachitsika, edza kutasva bhasikoro iyo inoshandisa mishonga yakasiyana uye inokubvumira kupisa makoriki akawanda. Kana iwe wakanga uri kuita biceps curls ne dumbbells, shanduka ku barbell.
Kunyatsoziva
Iyi nheyo ndeyekuti zvinonzwika sei. Zvinoreva kushanda kwako kunofanira kunge kwakananga kune zvinangwa zvako. Kana uri kuedza kuvandudza nguva yako yebhaja, unofanirwa kufunga nezvekushanda nekukurumidza. Kana chinangwa chenyu chikuru chiri utano, utano, uye kurasikirwa, unofanirwa kuisa pfungwa pane muviri wose , cardio , uye kudya kwakanaka.
Iva nechokwadi chokuti kurovedza kwako kunobatanidza zvinangwa zvako.
Zororo uye Kudzorera
Apo isu tinowanzotarisa pakupinda mune zvekuita zvakawanda sezvinobvira, kuzorora nekudzoka zvakare kunokosha kuti uwedzere kuora muviri kwako uye zvinangwa zvehutano . Nepo iwe unogona kazhinji kuita cardio zuva rega rega (kunyange iwe ungada kuzorora mushure mekushanda zvakaoma kwazvo ), unofanira kunge une zuva rezororo pakati pekudzidzira simba kwesimba. Iva nechokwadi chokuti hausi kushanda mishonga imwechete kwemazuva maviri mumutsara kupa mutumbi wako nguva yaunoda kuzorora nekudzoka.
Iyi Nhungamiro Yokudzidzira
Izwi reFITT rinokubatsira nehuwandu hwemaitiro ekurovedza muviri, asi kuti uwane izvo zvakasimba, zvakakodzera, muviri, unoda zvitatu zvikuru zvinowanikwa. Izvi zvinosanganisira cardio, simba yekudzidziswa, uye kushandura mafambiro. Kuva nezvinhu izvi zvose zvinokupa chirongwa chekurovedza muviri chakakosha chichakubatsira iwe kuvaka simba uye kutsungirira paunenge uchishanda mukugadzirisa, kuenzanisa, uye kugadzikana.
Kuziva mitemo yezvikamu chimwe nechimwe kuchakubatsira iwe kugadzira chirongwa chakakwana chekurovedza muviri.
Cardio Guidelines
Cardio kurovedza muviri chero upi zvawo unofanirwa kuita zvinopfurikidza uye unogona kusanganisira zvinhu zvakadai sokufamba , kumhanya , aerobics, mabhasikoro, kushambira, uye kutamba.
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Zvose Zvaunoda Kuti Uzive Nezve 5 Zvikamu zveFitness
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Ndezvipi Zvishoma Zvishoma uye Zvokutsvaira Zvisungo Zvisungo?
Cardio anosimbisa mwoyo nemapapu, anowedzera kutsungirira uye anopisa makorikori, ayo anokubatsira kuti uremerwe uremu. Kunyange iwe uchifanira kugara uine chirongwa che cardio chinowirirana nehutano hwako hwepamusoro, mazano anowanzoitirwa cardio exercise anosanganisira:
- Kana uine hutano hwakanaka, ita zvakanakira cardio makumi matatu pazuva, mazuva mashanu pavhiki Kana uchisimba cardio 20 maminitsi pazuva, mazuva matatu pavhiki.
- Kana uchida kurasikirwa, iwe unogona kuita maminitsi 60 kusvika ku 90 emabasa mashoma mazuva evhiki.
Kushanda nesimba rakanyanyisa zvinoreva kuti uri kushanda asi uchikwanisa kutaura, izvo zviri pamusoro peNhare 5 pane izvi zvinotarisirwa kuitwa .
Ramba uchifunga kuti iwe unogonawo kuparadzanisa kushanda kwako zuva rose uye kuwana mhinduro imwe chete.
Cardio Resources
- Cardio 101
- Cardio Workouts
- Cardio for Beginners
Simba Kudzidzisa Mazano
Simba kudzidzisa ndeimwe nzira yekurovedza muviri inoshanda muviri nenzira yakasiyana neyo cardio. Nekudzidziswa simba, iwe unosimudza zvigadziko (dumbbells, barbells, mapikisi ekumanikidza , mishonga, nezvimwewo) kusimbisa masimba, mapfupa, uye mavara.
Simba kudzidzisa kunokosha zvakakosha kuti uwedzere kurasikirwa se cardio. Nokusimudza zvigunwe, iwe unovaka hukama hwakasimba hunofu, hunosimudzira mishonga uye inoderedza mafuta emuviri -chero bedzi iwe uri kutarisa kuti calori yako igare.
Idzidziso huru yekudzidzisa simba ndeyikuti:
- Sarudza maitiro masere kusvika kusvika gumi nemaviri, achitarisa mapoka makuru emasumbu ( muviri wakadzika , chifuva , shure , mapepa , biceps , triceps , uye abs ).
- Nevatangi vekutanga, ita rimwe remazana masere kusvika kumakumi matanhatu nemakumi matanhatu emitambo yega yega yega yega yekuti uneta. Zvimwe zvakanyanyisa zvekushandisa zvinogona kuita zviviri kusvika kune zvitatu.
- Dzidzisai mushure meboka rimwe nerimwe mushure mbiri kusvika kune zvitatu zvisina kutevera mazuva evhiki.
- Shandisa basa rega rega kuburikidza nehuwandu hwakazara hwekufamba uye shandisa maitiro akanaka.
Simba Rokudzidzisa Resources
Flexibility Guidelines
Apo kutambanudza kunowanzotora basa rakanyanya kukanganwa, ndicho chimwe chezvinhu zvakakosha kuti tirambe takashingaira sezvatinokura. Uye, kusiyana nematambudziko e cardio uye kudzidziswa simba, iri kunonoka uye inonzwa zvakanaka.
Kutambanudza kunogona kuitwa chero nguva yose zuva rose, asi zvinokoshawo kutambanudza mushure mekushanda kwako, kunyanya kana uine nzvimbo dzisingagumi dzakasimba. Nhungamiro yekutambanudza ndeyikuti:
- Tambanudza misungo yako kana ichidziya (mushure mekudziya-kana, kana zviri nani, mushure mekuita basa rako).
- Unotarisa unotarisa nekutarisa panzvimbo dzakasimba, dzakadai seye hamstrings uye nechezasi.
- Tora zvishoma kwemazuva maviri kusvika matatu pavhiki. Kunyange zviri nani zvaizova zuva rega rega.
- Tambanudza mukati mekufamba kwako. Kutarisa hakufaniri kukuvadza.
- Bata imwe neimwe kwemasvondo anenge 15 kusvika ku30 uye ita maviri kana mana reps imwe neimwe.
Usakanganwa kuti yoga workouts ndiyo nzira yakanakisisa yekuti vaviri vatanhire muviri wako panguva imwechete iwe unovaka kutsungirira uye kukurudzira kuzvidzora uye kuora mwoyo-kuderedza. Pilates inokurudzira kushandura mafungiro pamwe chete nesimba guru uye kugadzikana. Zvose izvi izvi ndezvekuwedzera kukuru kune imwe tsika yemagariro uye simba rekudzidzisa.
Flexibility, Yoga, uye Pilates Resources
Kuzviisa Zvose Pamwe
Zvose izvi zvinorayira zvakanaka, asi unoisa sei chirongwa chakakwana chekurovedza muviri apo iwe unowana cardio yako, simba, uye kushanduka kwezvinhu zvose panguva imwe chete?
Pane nzira dzakawanda dzekugadzirisa purogiramu, asi iyi purogiramu yemuenzaniso inoratidza kuti ungazotanga sei kana uri wekutanga:
| Zuva 1 | Zuva 2 | Zuva 3 | Zuva 4 | Zuva 5 | Zuva 6 |
| 20-Minute Cardio Lower Body Stretch | Total Body Strength Total Body Stretch | Zorora kana Dzoka | 20-Minute Cardio Lower Body Stretch | Total Body Strength Total Body Stretch | Zorora kana Dzoka |
Zvimwe pamusoro pokugadzira purogiramu yakakwana .
Kuzvikurudzira Kuita Kudzidzira
Kunyange zvazvo zvakakosha kuziva maitiro ezvidzidzo zvekutanga uye mazano, danho rinokosha pakutanga chiito chekuita zvekurovedza chirikuongorora pfungwa yekukurudzira. Pasina izvozvo, mazano ose munyika haazokuiti chero chinhu chakanaka.
Zvakakosha kuyeuka kuti kukurudzira hakuiti kungoitika. Chimwe chinhu chaunoita chinoitika zuva rimwe nerimwe. Kana uine zvikonzero zvakasiyana-siyana zvekudzidzira, unogara uchinge uine chimwe chinhu chinokuita kuti uende, kunyange kana zvinokurudzira zvakaoma kuuya. Chikamu chakaoma zvikuru chekurovedza muviri chiri kutanga. Kana iwe ukagona kusvika kusvika kure, iwe wakakunda hafu yehondo. Mamwe mazano:
- Zviyeuchidze nezvehutano hwako hurasika zvinangwa .
- Funga nezveramangwana rekugadzirira (chikwata, zororo, etc.).
- Funga kuti inguva ipi yaunenge uine simba kuti uwane zvimwe zvinhu zvakaitwa.
- Fungidzira kuti wakasununguka iwe unonzwa sei mushure mokunge wakadzidzira.
- Funga nezvekushanda kwako nguva sewe nguva bedzi iwe unogona kusvika kune iwe zuva rose.
- Yeuka kuti iwe unonzwa sei nekutevera.
- Vimbise iwe mubairo wekupedzisa basa rako.
- Funga nezvezvirwere uye zvirwere zvese zvaunogona kuita zvinogona kukudzivirira kubva.
- Yeuka kuti basa iri rinodiwa kuti uite chinangwa chako
Motivation Resources
- Kukurudzirwa Kuita Kudzidzira
- Kuramba Wakagadzirirwa Kurovedza muviri
- Zvinyorwa 10 Zviripamusoro Iwe Usati Udzidzise
- Kubudirira Kupera Kurasikirwa
Nzira yakanakisisa yekurovedza ndeyokutanga nechinhu chakareruka uye chinowanikwa. Edza kufamba mazuva mashomanana evhiki uye rega izvozvo zvive zvakakwana kusvikira wagadzirira kuedza mamwe mabasa. Chinhu chinokosha ndechokutamisa muviri wako kazhinji sezvaunokwanisa.
> Sources:
American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition . San Diego, CA: American Council on Exercise.
Dhipatimendi reUnited Health Health and Human Services. "Basa Romuviri ra 2008 Basa Mazano evaAmerica."