Ita Fit NeHigh-Intensity Workouts
Chii chakakosha-kudzidzisa kudzidzisa uye ndeapi mazano ayo uye zvinobatsira? Mumutauro wakajeka, zvitatu zvakasiyana-siyana mukurovedza muviri zvakasimba, simba, uye nguva. Tsanangudzo idzi dzinoshandiswa kumhando ipi zvayo yekurovedza kwaunoita, kubva pane zviyero kusvika pakuona nguva yekudzidzira kana mumigwagwa inoita uye mabhasikoro.
- Kukwirira ndiko kuoma mukuita basa racho. Kuti urekure, kuwedzera kunoreva kuti unorema sei. Nokuda kwetidio, zvinogona kureva kuti iwe unomhanya zvakadini kana kufamba.
- Bhuku nderekuti zvakadini zvekuita basa chero ripi zvaro kana kuti maitiro akawanda aunoita muchikamu kana kupfuura nguva.
- Kakawanda ndeyekuti zviitiko zvakadini muvhiki, mwedzi kana gore zvaunopedzisa pamusana uye muwandu waunosarudza.
Aerobic uye Anaerobic Kudzidzira
Mukuwedzera pakurovedza muviri, chirongwa chekuita zvekudzidzira chinogona kusanganisira zvinhu zve aerobic (cardio) uye anaerobic kudzidziswa.
- Basa reAerobic: Kudzidziswa kweAerobic ndizvo zvauchaziva sekutsika kwekufamba-famba kana kufamba, mabhasikoro, kana kushambira pakadzika kusvika pakuenzanisa zvakananga kusvika pane imwe nguva yaunogona kuramba uchikurukurirana, kunyange iwe uchifema zvishoma. Unofanirwa kuchengetedza izvi kwemaminitsi makumi matatu kana kupfuura. Kuderera kusvika kuenzanisira kubwinya kwemaitiro ekurovedza muviri uri pamwoyo wezinga re 50 kusvika ku70% yehupamhi hwemwoyo wako. Pamusoro peizvi, uye nekunzwisisa kwakanaka, iwe unogona kukwanisa kupa masisidhoni ekudzidzira ne oksijeni yakakwana kuti uite kuti vabvumirane uye vaite kwenguva yakati. Aerobic zvinoreva "ne oxygen."
- Anaerobic maitiro: Kusiyana neizvi, vanaerobic maitiro anosvika pakusimba kwaunoda kuti utsi hwemhepo uwedzere huwandu hwaunogona kupa nekufema uye neropa rako. Pamuitiro uyu wekushanda, iwe ucharega nokukurumidza pane kupfuura gare gare nokuti mishonga ichakundikana kushanda. Pakati pezinga rekuwedzera, mwoyo wako unogona kunge uri pa 90 kusvika ku100% yepamusoro wepamusoro pamwoyo. Izvi zvakajeka zvakakwirira-kushanda muviri. Kurema kurairirwa kwemasimba nemitoro inorema kunowanzotora vanaerobic chiito chekuita kwenguva shoma.
Kunyanya-kukwirira Aerobic Kuita muviri
Iye zvino, iwe ungave wakacherechedza kusiyana kwemoyo mumitambo inokurukurwa pamusoro apa: inotangira kubva pa70 kusvika ku90% yehuwandu hwemwoyo wako. Paunotanga kuita zvekurovedza zvinopfuura 75% zvehupamhi hwepfungwa yako yepamusoro (apo iwe haugone kutaura zvakawanda nokuti uri kufema zvakaoma), uri kupinda mune izvo zvinogona kutsanangurwa sepamusoro-simba, kunyange zvakadaro zvingave zvakadaro aerobic. Kune vanhu vakakodzera, izvi zvinogona kukurumidza kushanda, mabhasikoro, kutamba , kushambira, kana kuti kunyange marudzi ari kufamba. Pamusana pekuwedzera, iwe hauzove wakakwanisa kuita zvidzidzo kwenguva yakafanana sezvaunogona nekunongedza kuwedzera kweaerobic.
Zvakakosha kuziva kuti iyi ndiyo nzvimbo yakasimba iyo iwe uchatsva yakawanda makoriri (uye mafuta) panguva uye shure kwekudzidzira - nguva yekuita muviri inobatsira. Kusimudza zviduku zvinorema zvisimiro mukati-kati kunokuisa iwe munharaunda iyi, asi musangano wako hauzove wakareba zvakakwana kuti ufanane nemaminitsi makumi mana nemakumi mana ekutambisa kana kukwidza panguva iyi. Kunyanya-kubwinya aerobic uye anaerobic kudzidziswa ndiyo mambo wekoriori inopfuta, asi iwe unofanirwa kuzviita kwenguva yakakwana kuti uwane zvakanakisisa.
Kudzidzisa-Kuvharidza Kukurukurirana (HIIT)
Kudzidzira kwekuvhara kwemazuva mashomanana ndiyo nzira yekurovedza inoshandisa kuputika kwenguva pfupi yekudzoka kana kuti mabhasikoro kana basa rakafanana.
A HIIT kudzidzisa kushanda mumutambo spin samuro inogona kutarisa seyiyi :
- Dziisa. Svetera kwemaminitsi mashanu ekukurumidza kukurumidza kana kupikisa (60%).
- Shandura kweminiti imwe chete inenge 85% yezvaunokwanisa kuita. Shandisa nyore nyore kwemaminitsi makumi matatu. Ita izvi zvishanu.
- Dzorera zvishoma nezvishoma sechitsika 1.
- Shandura yakanyarara kwemasvondo gumi nemashanu, zorora kwemaminitsi makumi maviri. Ita izvi gumi.
- Dzorera zvishoma nezvishoma sechitsika 1.
- Shanduro yemaminitsi matatu pa75% kubva pauwandu. Svetera kweminiti imwechete. Ita izvi katatu.
- Zvichidzikira pasi zvakafanana nechitsauko 1.
Kudzidzisa uku kwakajairika mune zvekuita zvekudzidzira zvinoshandiswa pakudzidza.
Unogona kushandisa purogiramu yakarongeka yakagadziriswa purogiramu yemitambo kana kunyange pane treadmill (kana iwe wakangwarira), kana kunyange kana ushambira kana kutamba.
Nheyo dzeHigh-Intensity Training
Muchipatimendi chekudzivirira uremu, HIT yakava izwi rinosanganiswa naArthur Jones nemichina yeNautilus gymnasium muma1970. Gare gare, vadzidzi vanoverengeka, vakadai sevatangi vanozivikanwa uye makwikwi Mike Mentzer, Matt Brzycki, Stuart McRobert nevamwe, vakabatsira kuwedzera pakuzivikanwa kwavo. Vatsigiri venzira iyi yekurovedza vakaumba kusanganiswa kwevanhu vanofarira avo, ndinofunga zvakakosha kutaura, kuzvidzwa kune dzimwe nzira dzokurovedza dzekudzidzira uye vainyanya kutaura pamusoro pazvo.
Nheyo dzemitemo yeHIT, iyo inoreva kurevedzwa kwekurema, inopfupikiswa pane zvinotevera:
- Iwe unofanirwa kuita kudzokorora kwako uye unogadzika nemutoro unotungamirira kukwana kukwana kusakatika pamagumo ega yega. Izvi zvinoreva kusarudza kuremera kwakaremara kwema8 kusvika ku12 kudzokorora kwebasa rimwe nerimwe. Mishonga yako inofanira kunzwa yakaneta pamagumo emisangano yako.
- Kana iwe ukasvika kukundikana kwakakwana pakupedzisira kudzokorora kwechimwe chete chekugadzirisa, zvinowedzera zvinogona kunge zvisingadiwi. Ndinotora izvi kureva kukundikana kwechokwadi pane imwe nguva iwe zvachose haugoni kutamisa uremu panzvimbo yaunoda nemafomu akanaka - kunyange neanoedza zvikuru.
- Nemhaka yezvikamu zvishomanana zvinotsigira, vadikanwa veHIT vanoti nguva shomanana inotarisirwa muimba yekurovedza kuita muviri wose nekushanda uye kuwana zvikwereti zvakakwirira kune zvimwe zvekushanda zvisiri zvemashoko zvinosanganisira kuderera zvakanyanya uye mamwe magetsi.
- Iwe unofanira kuedza kuwedzera mutoro pamusangano umwe neumwe wekutevedzana, unonzi kuti unokurumidza kupa simba uye kukura kwemasumbu.
Iko kunopupurira mazano makuru eHIT sezvainoshanda kune chikoro ichi chekureruka kudzidziswa. Kunyange zvakadaro, nhaurirano uye nharo pamusoro pechinhu ichi zvinoramba zviri zvokudya zvekukura kwemahombekombe pasi rese.
Handizivi nezvekutsvakurudza kwesayenzi kunotsigira mirayiridzo isinganzwisisiki inoshandiswa mukudzidzisa uku kweHIT. Izvi zvinoratidzika sezviri kunyanya kubva pane izvo zvinozivikanwa kuti zvishande, anecdotally, uye zvakanyorwa mumasimba ane simba uye mabhuku uye mabhuku.
Maonero angu ndeokuti HIT yakanaka nguva yekutsvaga, asi zvakakosha zvinopesanisa uye hazvisi pachena. Kana zvasvika pakudzika muviri uye kudzidzisa kuyerwa - sekuita zvimwe zvinhu zvakawanda muupenyu - zvakaoma iwe unoshanda, iyo yakawanda inowanikwa. Kunyange zvakadaro, havasi vose vanogona kushanda izvi zvakaoma pasina kukuvara.
Iwe unogona kukuvadzwa uchiita zvakanyanya-kudzidzira kudzidziswa here? Hongu unokwanisa.
Dzimba dzine zvipo (kana miviri yakachengetedzwa ne- steroid ) inogona kukunda nekudzidziswa uku uye kubereka zvibereko zvakakosha. Asi izvi hazvirevi mazano ekukosha kwehutano hweHIT wekudzivirira kune vose, nokuti inowanzova kuzvisarudzira kwezvakanaka.
Kugadzirisa Kukwidziridza Kwekuwedzera
- Fitness based: High-intensiti yekudzidzira yemhando ipi zvayo kwete yevose. Iwe unoda hutano hwehutano usati waedza izvi, kana unogona kukuvadzwa kana kuora mwoyo zvokuti unorega kuedza kushandisa zvachose. Icho chinoshanda kumutoro wekudzidziswa, cardio, kana nguva yekudzidzisa. Funga nezvenyanzvi yekutaura: "hapana marwadzo, hapana pfuma." Kunyanya kukwirira kwakadzidziswa kudzidzisa kunokodzera kufanana.
- Kudzidzira Dunhu: Kubatanidza zviyero nemafambiro etsoka mune " dunhu " inzira inofadza yekudzidzisa pakakwirira.
- Makomborero: Zvakanakira zvinosanganisira kuchinja mararamiro ako uye kukupa mushure mekunge uchinge wapisa - paunopisa makoriri akawanda uye mafuta pazororo. Chechipiri, unogona kupedza zvidzidzo zvako munguva shomanana.
- Maererano nehutano hutsva hunotungamirirwa neAmerican College of Sports Medicine neAmerican Heart Association, unogona kusarudza kubva pane zvinotevera, kana kusanganiswa kwezvinhu zvose, uye kuwana hutano hwakakwana: Mutevedzeri wemoto cardio 30 maminitsi pazuva, mazuva mashanu vhiki kana MAVHIMI makumbo emhepo 20 maminitsi pazuva, mazuva matatu pavhiki
- Kuchengetedza: Kukwidziridzwa kwepamusoro-soro kuchasimudza muviri wako wekushisa nekukurumidza kupfuura kudzidzira kusinganzwisisiki uye kukuita kuti upikezve. Inwa mvura zhinji uye usapisa mamiriro okunze uye zuva rose zvakakwana. Iwe unofanirwawo kuwana rubatsiro rwezvehutano usati watanga kukwirira-kudzidzira kudzidziswa.
Kukwirira-kukwanisa kudzidziswa kunotofanira kukoshesa sekushandisa kwekushandisa kurasimbisa kukura kwako, muviri, uye mafuta zvinopisa. Shingairira zvishoma nezvishoma nokuda kwechiitiko chakachengeteka uye chinobudirira.
Sources:
Haskell, WL Chiitiko Chemuviri uye Utano Hwomunhu: Nyaya yakasarudzwa yeVakuru Kubva kuAmerican College of Sports Medicine uye American Heart Association. Mishonga & Sayenzi muMutambo & Kuvhidzira , 2007; 39: 1423-1434.
Kraemer WJ, K. Adams, E. Cafarelli, GA uye al. American College of Sports Mishonga. Nzvimbo inomiririra pakufambira mberi kwezviratidzo mukudzivirira kudzivirira kwevanhu vakuru vane utano. Med. Sci. Mitambo Kuita. 2002; 34: 364-380.
LaForgia J, Withers RT, Gore CJ. Migumisiro yekushanda nesimba uye kwenguva yakawanda pahuwandu hwekushandisa-kushandiswa kwekushandisa oxygen. J Mitambo Sci. 2006 Dec.24 (12): 1247-64. Kudzokorora.