Shandisa pushup test
Kushingirira kwemisimba ndiko kukwanisa kwemisumbu kana boka remisungo kuti ritsigire kupesana kunopesana nekuramba kwenguva yakareba. Icho chimwe chezvikamu zvehutano hwemisimba, pamwe chete nemasimba simba uye simba .
Mhando dzeMuscular Endurance
Mukudzidziswa simba, musimba kutsungirira kunoreva nhamba yekudzokorora kwebasa rimwe chete raunogona kuita kunze kwekuda kumira nekuzorora.
Mienzaniso inosanganisira kuti kangani iwe unogona kuita chikwata chakazara, se-sit-up, kana bicep curl ine ure-ku-kuenzanisa uremu husati waputsa fomu.
Mhando chaiyo yekutsungirira kwemishuvo inoshandiswa mukati memabasa ehutano hwemwoyo yakadai sekumhanya, kushambira, kana kuti mabhasikoro kunowanzonzi mutsara mutsungirira kana cardio respiratory endurance uye zvakasiyana nedudziro yekudzidzisa simba. Kudzidzisa kutsungirira kwezviitiko izvi zvekunyama kunowedzera masimba emumuviri, mashuga , uye ma-capillaries anogona kuchengetedza nguva yakareba yekurovedza muviri, sekutamba marathon kana kuti mabhasikoro zana-miler.
Kuyera Muscular Kutsungirira
IAmerican College of Sports Medicine inokurudzira muscular kutsungirira kuedzwa pamwe nekuongorora musimba simba paunotanga purogiramu yekusimbisa simba. Zvigumisiro zvichatibatsira mudzidzisi aise simba rakanaka uye mitoro yezviito zvako.
Chiyero chepushup chinowanzoitwa sechiyero chepamusoro chemuviri mutsungirira.
Iwe unobata pushups dzakawanda sezvaungagona usati waputsa fomu. Pane kuchinja pushup test yevakadzi. Izvi zvingavawo kuedza kwenguva yakareba kuti uone vangani iwe unogona kuita muminiti. Iwe unogona kufananidza maitiro ako anoita sei kune vamwe muzera rako uye zvepabonde. Nokutevera iyi nhamba kupfuura nguva, unogona kuona kuwedzerwa kana kuderera mumusoro wepamusoro musimba kutsungirira.
Kuvandudza Muscular Endurance
IAmerican College of Sports Medicine inokurudzira kushandisa purogiramu yekudzivirira simba rekudzivirira simba kuvandudza musimba kutsungirira. Mutoro unorema unofanira kunge uri pasi pe50 kubva muzana yekudzokorora kwepamusoro (kurema uremu hunogona kushandiswa kwekudzokorora kumwe kwemuitiro). Ichi chiedza chekuenzanisa zvakasimba mutoro. Iwe unoita nhamba yakareba yakadzokororwa, 15 kusvika ku25 paga yega, yega imwe kana maviri setsero.
Kuvandudza kutsungirira kwema cardio respiratory fitness mabasa akaita sekumhanya uye mabhasikoro, zvishoma nezvishoma kuwedzisa nguva yaunopedza mubasa iri pamwero wakaenzana. Nezvo izvi zvichizoguma nemisungo inotarisirwa kutsungirira, inowanzokurukurwa semoyo wemwoyo.
Kudzidziswa kweMuscle Endurance
Shandisa aya maitiro ekugadzirisa muviri, kutakura uye kuwanda, nguva dzokuzorora, nguva zhinji, nekudzokorora velocity kuti uite mutsva, mukati-kati kana hukuru hwekudzidzisa musimba kutsungirira. Iyi kudzidziswa inobva pachimiro chema ACSM pamusana pekudzivirira kuwedzera uye kudzivirira kudzidziswa.
Kurwisana kudzidziswa nekunyoresa kusvika pasi zvakakosha uye kupindurwa kwakakwirira kwakaratidzwa nekudzidza kwakanyanya kuti ive nzira yakanakisisa yekuvandudza mamiriro ekumutsa kutsungirira uye kukwirira-simba (kana simba) kutsungirira.
Dzidzirai Kusarudzwa Kwekutsungirira Kwemumuviri : Maitiro aunosarudza anofanirwa kushanda mazana emasumbu mashoma kana mapoka emasumbu akawanda kuneta, izvo zvinokurudzira kuchinja mumisungo inozoita kutsungirira. Chirongwa chekutsungirira kwemisungo chinogona kushandisa zviratidzo zvakasiyana-siyana, kusanganisira izvo zvinoshandisa imwe kana miviri miviri kana imwe kana maviri. Zvirongwa zvinogona kukurudzira kuenzanisa kusanganiswa kwevadzidzisi, vari pakati, uye varikudzidzisa.
Kutsvaga uye Mubhuku: Uchapupu huri kuratidza kuti kutengesa mapurogiramu emarudzi akawanda uye akasiyana anogona kushandiswa:
- Novice uye kudzidzisa pakati: Pakati pemitoro inoshandiswa inofanira kushandiswa kubva pakubva pamakore gumi kusvika ku15.
- Dzidzo yakapfurikidza: Mhando dzakasiyana-siyana dzokushandiswa dzinogona kushandiswa kune dzakawanda mashesi kuburikidza nemashandiro emutambo wepakati pe10 kusvika ku25 zvakadzokidzwa pane imwechete kana kupfuura, muchirongwa chepasio, chinopfuurira chinotungamirira kune yakakwirira yehuwandu.
Nguva dzezororo : Nguva shomanana yekuzorora inofanira kushandiswa kumusana kutsungirira kudzidziswa. Semuenzaniso, imwe kusvika pamaminitsi maviri ekudzokorora kwepamusoro (15 kusvika ku20 kudzokorora kana kupfuura), uye pasi peminiti imwe yekuenzanisa (10 kusvika ku15 kudzokorora) inosarudza. Dunhu rekudzidzisa rakanaka pakuvaka mamiriro ekutsungirira kwemukati, uye nguva dzese dzinofanira kungozadza nguva inotora kuti uende kubva pane imwe nzvimbo yekuisa mairi kusvika kune imwe.
Kakawanda: Kakawanda kwekudzidziswa kwemisodzi kutsungirira kwakafanana neyokuvaka masimba makuru:
- Vatangotanga: Mazuva maviri kusvika matatu vhiki imwe neimwe pavanodzidzisa muviri wose.
- Kudzidzisa pakati: Mazuva matatu pavhiki kwekushanda muviri muviri nemazuva mana pavhiki kana uchishandisa nzira dzekuparadzana dzepamusoro nepamusoro.
- Dzidzo yakadzidza: Shandisa nguva yakakwirira yechina kusvika kwemazuva masere nevhiki kana basa rakaparadzana neboka remasumbu.
Kudzokorora Velocity : Kusiyana kwekumhanya kwechigadziro kunogona kushandiswa zvichienderana nenhamba yekudzokorora:
- Nhanho dzinononoka dzisinganzwisisiki dzinogona kushandiswa pakuita nhamba yepamusoro yekudzokorora (10 kusvika ku15).
- Kuenzanisa kwekutsvaga kwakanyanya kunoshanda kana iwe uchidzidzisa nehuwandu hwekudzokorora, dzakadai se15 kusvika ku25 kana kupfuura.
Shoko Rinobva
Tsvina yekutsungirira kurovedzwa kunofanira kunge yakabatana nechinangwa chako, kana chiri kuita barbell squats kana kuti kutamba marathon. Iwe unogona kunge uine nguva shoma yekudzidzira vhiki imwe neimwe, uye iwe unofunga kufunga kana iwe uchiipedza uchiita mushure mumiviri yekutsungirira kurovedza kana kuita zvemitambo yako.
> Sources:
> Garber CE, Blissmer B, Deschenes MR, et al. Nhamba uye Unhu hweKuedza Kudzidzira nekukuchengetedza Cardiorespiratory, Musculoskeletal, uye Neuromotor Fitness muAkaonekwa neHutano Vakuru. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.
> Kuwana Professional Fitness Assessment. American College of Sports Mishonga.
> Kufambira mberi Maenzaniso muKudzidzira Kushora Kwevanhu Vakwegura. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2009; 41 (3): 687-708. doi: 10.1249 / mss.0b013e3181915670.