Kukwirira kwekudzidziswa kwekuita kwekuita muviri pane unhu hunoita hunoita kuti mwoyo uwedzere kuwanda, kufema zvakaoma, manzwiro okusagadzikana, uye huwandu hwakakosha hwekushandisa okisijeni.
Kudzidzisa vadzidzisi uye physiologists dzimwe nguva vanoshandisa 'mukana wekufungidzira' shanho seBorg Scale, iyo inowedzera manzwiro omunhu wekushanda zvakaoma pachiyero che 1-10 (uye dzimwe nguva 1-20).
Eight kana kuti mapfumbamwe kubva kune gumi ingadai yakakura kwazvo, yakaita shanu kana matanhatu yakanyanyisa uye matatu kana ina, yakaderera. Pasinei nokuti iwe unogona kutaura zvakanaka kana kwete paunenge uchishandisa zvinoshandiswawo sechiyero chekuwedzera.
Kunyangwe zvakadaro, kukwirira kwekudzidzira kusimba hakusi kungoita chidimbu chekuputika kwenguva pfupi kwokudzidziswa pamwoyo wepamusoro, inogona kududzirwa kuti iise zvinhu zvenguva zvakare. IFITT chimiro chekushanda chinomiririra Frequency, Intensity, Time, Type. Kudzidzira pa> 90% yepamusoro yepamusoro yemwoyo kwemaminitsi makumi maviri ekudzidzira kwemazuva mashoma (yakadzika) kudzidzisa kwakasimba, asi kumhanya kwemaminitsi makumi mashanu, kutsika-state cardio ku> 80% yepamusoro yepamusoro yemwoyo inodzidzawo zvakanyanya kune rumwe rudzi. Chikamu kana kurovedza kwakadzika haisi iyo chete nzira ye 'high-intensity' kudzidziswa. Iwe uchaona kuti izvi zvinorehwa nemafuta ekupisa uye mushure mekushandisa mashandisirwe emhepo pamwe chete.
Sezvo mutemo wehuwandu, HIT inomiririra kukwirira-kunyanzvi kudzidziswa semutambo wekudzidzira uremu hwakashanduka muma1970 ne80s.
HIIT inomiririra nguva yakasimba-yekudzidzira kana kudzidzisa kwemasvikiro, chirevo chinomiririra chiito icho chakaita sekare semitambo asi chave chichiwedzera sechimwe chinhu chitsva kune vadzidzisi vemamhanzi munguva pfupi yapfuura. Nzira yekushanda inowanzoitwa HIIT.
High-Intensity Weight Training (HIT)
Nheyo dzemitemo yeHIT, sezvo inoshandiswa pakudzidzisa kuyerwa, ndeyotevera:
- Kudzokorora uye kuisa nemutoro unotungamirira kukundikana kwemuviri pamagumo ega ega. Izvi zvinoreva kusarudza zvigaro zvakakosha zvakakosha zvemuenzaniso 8 kusvika ku12 kudzokorora kwebasa rimwe nerimwe. Mishonga yako inofanirwa kunzwa inorema nekuneta uye lactate pamagumo ekuisa kwako.
- Pamusana pekukwirira kwakasimudzirwa, vanodikanwa veHIT vanoti mashoma mashoma anodiwa uye saka nguva shoma inodiwa mumitambo yekuita zvekuita kuti muviri wose uite basa uye kuti zvibudirire zvikwereti zvakanyanya kudarika zvimwe zvekushanda zvinoshandiswa zvinosanganisira kuderera zvakanyanya uye zvinowedzera.
Kuvhima kwakakurumbira kwakafanana neFortFit kutevedzera rudzi urwu rwekudzidzira kwemagetsi mune imwe nzvimbo. Asi CrossFit ndiwo maitiro ehutano hwehutano; Usaita chikanganiso chokutenda kuti iwe unogona kuva mudzidzi wemakiromita kure kana mutambi weOlympic ne CrossFit uye mapurogiramu akafanana. Kunyanya-kusimba kudzidzisa hakusi magi!
Kudzidzisa-Kuvharidza Kukurukurirana (HIIT)
Muenzaniso weHIIT Workout unogona kuva 15 sprints wemamita makumi matanhatu kudarika 90% akaonekwa nekuedza nemasekondi makumi matanhatu ari pakati. Iwe unogona zvakare kuverenga uye kushandisa svondo yepamwoyo yepamusoro kushanda pamapurogiramu ehupamhi hwemwoyo.
Iwe unogonawo kumhanya kwemaminitsi makumi mana ekukura kupfuura 80% marefu kana kusanganisira nguva dzekufambisa mukushanda kwako.
Fartlek inoputika kwenguva shomanana yepamhanho yepamusoro pakureba kwema cardio. Semuenzaniso, imwe neimwe yehafu yehafu yaunokwanisa kuwedzera kukurumidza ne 20% kweminiti imwe. Kukwidziridzwa kwakasimba hakusi kungoita nguva shoma .
Fat Burning uye Inopera
Mumakore achangobva kupfuura, zvidzidzo zvakasiyana-siyana zvakaonekwa zvichiratidza kuratidza kuti HIIT kudzidzisa, Tata maitiro, zvinopisa mafuta akawanda kudarika-state cardio, inowanzoti, nekuda kwekuwedzera kwemazuva ano-mafuta ekupisa , anozivikanwawo sekutsvaga. Pamusoro pezvose, zvidzidzo izvi hazvirevi zvakanaka; hazvienzanisi nepamusoro-kukwanisa kudzidziswa ne aerobic kudzidzisa zvakadzama zvakafanana.
Pakupedzisira, basa rakaitwa richiri chinhu chikuru, uye aerobic runomhanya kune 75-80% yepamusoro yepamusoro yemwoyo kwemaminitsi makumi matatu kana kupfuura, inoshanda zvikuru nokuda kwekupisa.
Kupfupisa HIT neHIIT
Kukwirira-kukwanisa kudzidziswa kunokubvumira kuita mamwe mabasa munguva shoma. Izvi zvinogona kubatsira kune vanhu vakabatikana vachitsvaka kufanana kwakakwana. Nechepasi ndeyekuti kukuvadzwa kwakanyanya kunoitika pahupamhi hwepamusoro uye kuwanda kwekudzidziswa. Uyewo, hazvisi zvemashiripiti; iwe uchiri kuda kunyatsotsanangurira zviitiko zvakadai se triathlon uye marathon, izvo zvinoreva zvakawanda mairaira.
Utano hwakakosha hunobudirira kana ukashanda pazvinhu zvitatu: zviremba, cardio, uye nguva. Kana uchinge uchinge urema, kubatanidza zvisikwa neaerobic muviri kunobatsira kuti uchengetedze musuru, izvo zvine zvigadziriswe zvemagetsi. Chikamu chekudzidzisa chinopa anaerobic muviri. Nokudaro, zvose zvitatu zvinofanira kuitwa.