Kurumidza, Kubudirira Kushanda Navo Cardio uye Simba Kudzidzira
Kukwirira kwepamusoro kwedzidzo yepamusangano (HICT) kunosanganisira kubatanidza maviri emotokari nekudzivirira kudzidzira mubasa rakafanana. Iyo inoshandura kumusoro uye pasi pasi muviri inofamba pamwe chete nekukwirira-kwepamusoro uye kuderera-kusimba maitiro. Pfungwa iyi inonetsa, muviri wose unogara uine humwe hupi hupi hupi hupi huri nani huri kurasikirwa nekurasikirwa kwehuwandu hunoita munguva shoma
Kubatsira kukuru kweHICT ndeyekuti iwe unowedzera mararamiro ako-nhamba yekoriori muviri wako unoramba uchingopisa mushure mekubata kwako kwapera.
Izvozvo zvinoshandiswa kana kushandiswa kwemaitiro ekushandisa oxygen (EPOC) inofungidzirwa nevamwe kuti ibatsire kusimbisa muviri wako , iyo inogona kubatsira nekurasikirwa kwemazivi Izvozvo zvinoshanda kushanda zvakaoma pazvose cardio uye simba kushanda kune kwose kwose. CrossFit uye Orange Theory Fitness zvose zvose-high-intensity circuit-type workouts yakagadzirirwa kutumira mwoyo wako kuwedzera kukura.
Kukwidziridzwa Kwekufambisa Dunhu Rakaratidzwa Kubudirira
Nzira dzepamusoro dzekuita zvepabonde dzinowanzobatanidza maitiro maviri akasiyana ekushanda: cardio kwemaminitsi 150 pavhiki uye ipapo simba rakasiyana rekudzidzira basa rauri kuita pane mamwe mazuva. Kunyange zvazvo iwe uine huwandu hwekurovedza muviri unoda hutano uye hutano, vanhu vazhinji havana nguva yakawanda yekushandisa kushandisa zuva rimwe nerimwe. Zvechokwadi, kune nzira dzekubatanidza simba uye cardio mukuita basa kumwechete, asi izvo zvinotora nguva. Pano panewo nharo pamusoro pekuti kuita cardio kutanga kungaita kuti simba rako kudzidzira rive risina kubudirira, uye zvakasiyana.
Chidzidzo che2013 chekushanda kwekufambisa kwemasangano iyo inobatanidza simba uye cardio yakaratidza kuti kurovedza kwedunhu, kwakaitwa zvakasimba, kunoshanda zvechokwadi. Iwe unopisa makoriyumu uye iwe unovaka simba, zvose zviri muchikoro chimwe chete. Iko kunokuchengetedza nguva uye simba paunenge uchikupa basa rinobudirira rinokupa mhinduro yakasimba.
HICT Workout
Vanyori vekudzidza avo vakagadzira HICT workout kuti vaedze kubudirira kwayo vakashandisa zvinotevera:
- Nechipfumbamwe kune gumi nemaviri maitirwo ayo aisanganisira kusanganiswa kwe cardio uye muviri kuwedzera muviri. Pakusarudza maitiro, vakatsvaka:
- Muviri wose, maitiro akawandisa
- Kudzidzira kunobatanidza miviri yakakura yemuviri, yakadai sechidziro, chifukidzo , uye kumashure
- Inofambisa iyo inogona kushandurwa nyore nyore kumazinga akasiyana-siyana emuviri (semuenzaniso, kusundira pamabvi panzvimbo pezvakagadzirwa zvekare)
- Vakashandura pakati pemapoka emasumbu uye simba. Semuenzaniso, muviri wepamusoro muviri (dips) wakateverwa nemuviri muviri wepamuviri ( mapapu ), asi kubwinya kwepamusoro (burpees) kwakateverwa nechepakati-masimba (gumbo rinokwidza ne med ball). Izvi zvinobvumira zvimwe zororo pakati pemapoka emasimba nemagetsi ehurumende kuitira kuti iwe ugone kuchengeta maitiro akanaka uye kudzivisa bonking nokukurumidza.
- Kuti vawedzere kuwedzera, vaive nevanenge vachiita zvidzidzo maitiro ega ega ega kusvika kwe15 kusvika ku20 reps kana 30 seconds.
- Nokuda kwekushanda kwepamusoro, zororo riri pakati pekudzidzira rakanga riri pfupi, pasi pemaminitsi gumi nemashanu.
- Dunhu ravakaisa pamwe (rakanyorwa pasi apa) raiva nemaminetsi manomwe uye vakakurudzira kuita zvekudzokorora kushanyira kusvika katatu kwemaminitsi makumi maviri ekudzidzira.
Sample HICT Workout
Pasi pasi ndiyo inodzidziswa nevanyori vekudzidza, vanopedzisa nemaitiro gumi nemaviri anoshandisa pasina mashandisiro, anoshandisa mishonga yose yemuviri, uye inogona kuitwa chero kupi zvako. Ita basa rimwe nerimwe kwemaminitsi makumi matatu, zorora kwemasvondo gumi mukati uye dzokorora rimwe kusvika kune matatu (kana kupfuura) nguva.
- Jumping jacks
- Wall Sit
- Push-up
- Ball crunches
- Nhanho -Use
- Squats
- Dips
- Planks
- Mabheji akakwirira
- Lunges
- Push-ups kudivi redivi
- Side Plank
Izvi zvinongova muenzaniso uye zvakanyanya kufambira mberi zvinogona kuwedzera kuwedzera kwekuwedzera kuburikidza nekuwedzera uremu kana kuedza zvakanyanyisa maitiro.
Kubatsirwa kweHICT
Vatsvakurudzi vakawana zvikomborero zvakasiyana zveHICT zvinosanganisira:
- Iyo inzira inokurumidza uye inobudirira yekuderedza uremu uye kupisa mafuta emuviri .
- HICT inowedzerawo kupera kwako-nhamba yekoriori iwe unopisa mushure mekubata kwako.
- Aya maitiro ekushanda anogonawo kutarisa dumbu rakawanda.
- HICT kushanda kwakapfupika uye nguva yakawanda inoshanda.
- Vanowedzera VO2max pamwe nehutano hwako hwose.
Kuchengetedza kweHICT
Iko kukwirira kwakanyanya kworudzi urwu rwekudzidziswa pamwe chete nehupfumi huripo hunoda simba rakawanda kudarika basa rakare. Nemhaka yokuti uri kutama nokukurumidza, iwe unoda kuve wakanyatsoziva nezvekudzidzira kuitira kuti iwe uve nechimiro chakanaka, kunyange kana iwe ukaneta. Edza kuita zvidzidzo nekuzorora kwakanyanya sezvaunoda uye nekupfupisa zvakasara sezvo utano hwako hwakavandudza.
Chimwe chinhu chinofanira kuchengeta mupfungwa kuti kuwedzera kwakanyanya-kudzidziswa, zvisinei kuti chii chakanaka, zvinogona kutungamirira kukunyengera , kukuvadza, kana kunyange kupisa kana iwe usingagoni kupa muviri wako nguva yakakwana yekuwanazve. Edza kuita basa iri kanenge kaviri pavhiki uye ugare mukati. Funga kuenzanisa nemamwe mabasa akaita se cardio, yoga, kana kuti Pilates kushanda mishonga yako nenzira dzakasiyana.
> Kwakabva:
> Klika B, Jordan C. High-Intensity Circuit Training Nokushandisa Muviri Weight: Maximum Results Ne Minimal Investment. May / June 2013. ACSM's Health & Fitness Journal , 17 (3), 8-13. Sept 8, 2013.