Kuvandudza Mapurogiramu Ako Okudzidzisa
Mukureruka kudzidziswa, tsanangudzo yakajeka yehuwandu nderokuita basa rakawandisa, rakadai sehuwandu hwemutsotsi iwe unowedzera mukuita basa. Iyo tsanangudzo yakajeka yekumanikidzira ndeyekuti zvakaoma sei kushandiswa kwacho, kazhinji zvichienderana nehuwandu hwehuremu kana mutoro unosimudza.
Tora Romanian kuurawa semuenzaniso. Kana iwe ukakonzera shanu (kudzokorora) nemapiritsi zana uye iwe unowedzera izvi kusvika pakusimudza 10, wakawedzera ivhu .
Kana iwe uchidzokorora kudzokorora pavashanu asi kuwedzera kukosha kwebhuku kusvika pamapiritsi 150, iwe wakawedzera kuwedzera kwemuitiro .
Maitiro ekushanda kweBhuku vs. Intensiti
Iwe unogona kushamisika kuti izvi zvinokukanganisa sei kubata kwako uye kana mhinduro yacho yakafanana. Sezvo nezvinhu zvakawanda mumitambo uye masayenzi ezvesayenzi, mhinduro yacho haisi iyo yakasviba uye yakachena. Mhinduro yacho inogona kuchinja maererano nekusiyana kwezvakanyorerwa.
Muchiitiko ichi chemuenzaniso wekufa, huwandu hwepamusoro uye mutoro unogara uchingowedzera basa iro mwoyo wako nemapapu zvinowedzera pamwe nekufambisa uye kushanda kwenguva. Izvozvo zvichakupa kuwedzerwa mafungiro emwoyo uye mamwe simba uye musimba kutsungirira. Zvichida iwe uchawana simba shoma uye musimba, asi kwete kusvika pamwero wekutsungirira zvinhu.
Kune rumwe rutivi, kana iwe uchiwedzera kukosha kwesimudziro uye uchengetedze reps zvakafanana, iwe uchawana humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe mwoyo uye mapupa humwe humwe humwe simba uye musimba, kunyanya kana uremu hwave pedyo nekushuvira kwaunogona kutsungirira 10 reps.
Iko kuenderera mberi maererano nehuwandu hwekugovera kwehuwandu kana simba.
Kuyera kweBhuku
Bhuku rinogona kuyerwa mumaawa uye maminitsi iwe unodzidzisa kumatunhu akakwirira, kana mune zvinyatsotsanangurwa, nenhamba yezvigadziro uye kudzokorora zvakarongwa mumabasa ako. Kana iwe uine hurobheni yekudzidzira iyo inosanganisira zvikwata kana kuti zvishoma zvinopinda mukati mezviremba, ipapo ivhu rinosanganisira basa iri zvakare.
Izwi rekurovedza rinoreva kushingaira nenguva.
Kuyera kweSimba
Pakusimudza, kuwedzera nguva dzose kunoreva kurema kwaunosimudza, mune mamwe mazwi, kuti wakaoma sei kushanda kuti uite iyeyo kusimudza. Kana iwe ukadzoka makumi maviri, iwe wakanyanya kuwedzera ivhu, uye pakupedzisira basa rako rose richawedzera kana iwe ukakudza uremu kana nhamba ye reps kana seti.
Kana iwe uchifamba munharaunda umo inonzi anaerobic inoshanda kana kufamba kunodiwa, saka muyero wekufungidzirwa kunoonekwa (RPE) kana kutora mwoyo kunogona kuva mutungamiri wekuwedzera. RPE inowanzoyerwa pachiyero che1 kusvika ku10, iyo 1 inogara ichiri uye 10 yakaoma sezvaunogona kuenda. Kana kuti, inogona kuyerwa nechechi yeBorg ye 6 kusvika ku20, iyo inopa kuongororwa kwakaoma kwepfungwa yako yepamwoyo kana yakawanda ne10. Iva nechokwadi chekutarira kuti ndeupi rudzi rwekushandisa hunoshandiswa chero upi zvaro zvekushandisa.
Mwoyo Wakaenzana Nhamba
Sezvo mutemo wehuwandu, huwandu hwehutano hwemwoyo hunotaridzika sehuwandu hwehuwandu hwemwoyo wako ( MHR ). Iwe unogona kuenzana nekukwirira kwe moyo wako sekusvika 220 kudarika makore ako, kunyange izvi zvingave zvisina kururama kune vamwe vanhu. Iwe unogonawo kuita chikamu chepamusoro chekugadzirisa zvinyorwa pasi pekutarisirwa kwechiremba kana kuti kuongorora muviri wepanyama kuti uise huwandu hwemwoyo wako.
Iwe unoshingaira sei kushanda kunze kwehupenyu hwehutano hwako huchavimba nekutarisana kwako iwe. Somuenzaniso, kune mumwe munhu ane chirwere chepfungwa, kufamba-famba pamwero wakaenzana kunogona kuita kuti mwoyo uwane 70 muzana yeMHR, asi mumwe munhu ane utano hwakanaka angagona kukwira kana kuti kunyange kumhanyira zvakanaka uye achiri kungova 70% .
Nokuda kwehutano hwepfungwa, iwe unofanirwa kuronga 65 kusvika 75 muzana MHR, kunyange vanhu vakakwana vanogona kudzidzisa kusvika kusvika kumazana makumi mashanu vasingatomborevi munzvimbo yakakura yekudzidzisa vanaerobic. Mune vanaerobic zone, muviri wako unoshandisa oksijeni yakawanda kudarika iyo inogona kutora mumapapu kutsigira iyo yakasimba, uye iwe unoritora zvakare muchidimbu nekukanda.
Nokuda kwepamusoro-simba , chirongwa chevanaerobic iwe uchanodzidzisa pa85 muzana MHR uye pamusoro. Izvi zvakanakisisa zvakaitwa mushure mekunge mawana chikwata chakanaka chezvose-zvakapoteredza fitness.