Kana zvasvika pakusimba, isu tose tainzwa izwi rokuti Rishandise kana Risira. Kunyange zvazvo chiri chokwadi kuti paunomira kuratidza kuti wakarasikirwa nehutano hwakanaka, unokurumidza kukurasikirwa nei zvichienderana nezvimwe zvinhu, kusanganisira kuti wakakodzera sei, wakareba kwenguva yakareba sei uchiita uye nguva yaunomira.
Kurasikirwa nehutano paunomira kushanda, kunonziwo kudzivisa kana kuderedza, ndeimwe yemitemo inokosha yekugadzirisa zvinhu .
Pfungwa yekushandiswa / kushandura zvinongoreva kuti patinomira kushandura, isu kazhinji tinotanga kushandura uye tinorasikirwa nesimba rose uye utano hwakanaka. Vazhinji vedu tinoda kumira kushandisa dzimwe nguva zvikonzero zvese. Kurwara, kukuvadza, mazororo, basa, kufamba, uye hupfumi hwemagariro kazhinji zvinopesana nekudzidzira maitiro. Kana izvi zvichiitika, tichawanzoona kuora kwehutano hwemamiriro edu ezvinhu.
Kuzvidzivirira mukati maVatambi
Kuzvidzivirira mumakwikwi akakodzera hakuratiki kuitika nokukurumidza kana kunyanya kufanana nekutanga kushandisa. Chimwe chidzidzo chakatarisa vatambi vakanaka chaizvo vakanga vadzidziswa nguva dzose kwegore. Vakabva varega kudzidzira zvachose. Pashure pemwedzi mitatu, vatsvakurudzi vakawana kuti vatambi vakarasika vanenge hafu yeaerobic conditioning.
Kuchenesa Mukutanga Kwevatambi
Mhedzisiro yacho yakasiyana zvakasiyana nekushandiswa kwemishonga. Chimwe chidzidzo chaitevera maitiro matsva sezvavakatanga chirongwa chekudzidzisa ndokubva asimira kushanda.
Vatsvakurudzi vakanga vagara varipo vanhu vanotanga purogiramu yehutano yebhasikoro kwemwedzi miviri. Mumavhiki iwayo masere, vaidzidzira vakaita shanduko yemhepo yepamwoyo uye vakawedzera simba ravo rekushandisa. Pamasvondo masere, vakasiya kudzidzira kwemwedzi miviri inotevera. Ivo vakaedzwa zvakare uye vakawanikwa vakarasikirwa nezvose zvavo zveaerobic uye vakadzokera kumazinga avo okutanga maitiro.
Kudzivisa uye Kudzidzira Kuwedzerwa uye Kuwedzera
Imwe tsvakurudzo inotarisa pamigumisiro yekuderedza chidzidzo chekudzidzisa, panzvimbo pokudzivisa zvachose kushandiswa kwemaitiro ose. Migumisiro yacho inonyanya kukurudzira vatambi vanofanira kuderedza kudzidziswa nekuda kwezvinetso zvenguva, kurwara kana kukuvara. Chimwe chidzidzo chaitevera varume vanogara vachigara mumwedzi mitatu yekudzidziswa simba, katatu pavhiki. Vanozochekazve pane imwe sangano pavhiki. Vakawana kuti varume ava vakaramba vaine simba rose ravakapiwa mumwedzi mitatu yokutanga.
Pane zvakawanda zvakasiyana-siyana mukudzivirira mazinga saka hazvigoni kushandisa zvose izvi zvidzidzo kune vatambi vose. Asi zvinoratidzika kuti kana iwe ukachengetedza hutano hwepamusoro hukuru hwevhiki nevhiki, unogona kuchengetedza utano hwako hwakanaka zvakanaka.
Dzidzo dzakaratidza kuti iwe unogona kuchengetedza hutano hwako hwepamusoro kunyange kana uchida kuchinja kana kudzosera kumashure pamabasa ako kwemwedzi inoverengeka. Kuti uite kudaro, unofanirwa kuita zvekuvhima paanenge makumi manomwe kubva muzana yeVO2 yako max kamwe kamwe kamwe pavhiki.
Kana iwe ukarega kudzidzira zvachose kwemwedzi inoverengeka zvakaoma kufanotaura kunyatsotora nguva yakareba sei kuti udzoke kune yako yekare yehutano hwepamusoro. Mushure memwedzi mitatu yekuputika, hazvigoneki kuti mumwe mutambi achadzoka kusvika kune imwe nzvimbo mumusi wevhiki.
Mune vamwe vatambi, zvinogona kutora nguva yakareba semwedzi mitatu kuti vadzokezve maitiro avo ose. Nguva iyo inotora kuti uwanezve utano hunoonekwa zvichienderana nehutano hwako hwepakutanga hwehutano uye nguva yakareba sei warega kushanda.
Mazano Okuchengetedza Utano Panguva Yakavharwa
Kana uchida kubvisa nguva kubva pakudzidzisa mazano anotevera anogona kukubatsira kuchengeta utano hwako.
- Usarega zvachose. Edza kurovedza kamwechete kamwe pavhiki.
- Muyambuka chitima kuburikidza nekukuvara.
- Shandisa muviri wekubata muviri (hapana chida chinodiwa) kana uchifamba.
- Shandisa chirongwa chekudzidzisa dunhu chekukurumidza , kukwirira kwakasimba masikati maviri kana katatu pavhiki.
- Dzidzirai nzira dzakasimba dzokudzidzisa maitiro.
- Shandisa zvakasimba kushanda kuti urambe wakasimba mune nguva shoma.
- Dzorera zvinangwa zvako uye unyanzvi hwokugadzirisa zvinangwa uye kusimbisa basa rako
- Yeuka kuti kuzorora nekudzoka kunogona kukosha sekurovedza, saka shandisa nguva ino kuti uwanezve.
- Wedzerai 30-seconds sprints pane tsika yako yekutsungirira muviri
- Muchidimbu, yakasimba simba rinopisa rinopisa makoriki akawanda kana iwe usina kukwana nenguva.
- Chengetedza kutsungirira nekuvharidzirwa kwemhepo
Sources:
Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Divergent response ye metabolite kutakura mapuroteni muvanhu masaga mushure mushure mekudzidzisa kwemazuva ekudzidzira nekudzivisa. IAmerican Journal of Physiology - Kudzora, Kubatana uye Kuenzanisa Physiology. 2007 Feb 15.
Lemmer, JT, et al. Zera uye maitiro evanhukadzi kune simba rekudzidzira nekudzivisa, Medicine neScience muMutambo & Kuvhidzira, 32 (8): 1505-1512, August 2000.
Mujika I, Padilla S. Cardiorespiratory uye mararamiro emagetsi ekudzivirira vanhu. Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Kudzokorora.
Toraman NF., Nguva pfupi uye nguva refu inodzivisa: pane kusiyana kupi pakati pevaduku nevakuru? British Journal of Sports Medicine. 2005 Aug; 39 (8): 561-4.