Chii chinonyatsotora?
Kana iwe uchida kuziva zvakanakisisa pakushanda kwemazivi ekurasikirwa, mhinduro yacho chaizvoizvo iri nyore nyore: Ndiyo basa raunofambisa iwe zvauchaita nguva dzose. Ndinoziva, izvi hazvirevi kuti mhinduro yauri kutsvaga. Iwe unoda kuziva zvaunofanira kuita kana iwe unoda chaizvo kuwana migumisiro. Mhinduro iyoyo iri nyorewo, asi zvakaoma kuti iite: Unofanira kushanda chaizvo, zvakaoma chaizvo.
Kana zvasvika pakusimudza kushandiswa kwemasabolism , kupisa mafuta , kurasikirwa uye kuwedzera kukurumidza kwako, hakuna chinhu chakanaka kupfuura kunaka kwekare kare -kuwedzerwa muviri . Pasi apa uchawana zvimwe zvepamusoro-soro zvekushanda kwekukura kwekurema.
Interval Training
Kupindira kwekudzidzisa ibasa rinoshandiswa rinoshandura aerobic (kuenzanisa) kana anaerobic (yose-kunze) cardio nguva nekugadzirisa nguva. Nguva dzebasa dzinogona kupedza chero kubva pamasekonzi gumi kusvika kumaminitsi anoverengeka, zvichienderana nehutano hwako uye zvinangwa.
- Chikonzero: Zvibatsiro zvinosanganisira kuwedzera mushure mekunge uchinge wapera , kuwedzerwa kukwanisa kuputsa uye kushandisa mafuta, kuwedzerwa huwandu hwehutano, kushandiswa kwenguva shoma , kuderera kusuruvara chikonzero.
- Ndivanaani: Kutanga, pakati pepakati kana maitiro ekufambisa.
- Apo : Rimwe kana katatu pavhiki, zvichienderana nehutano hwehutano.
- Sei Handizvo : Kuwedzera kwekuita muviri kunogona kuwedzera njodzi yekuora , kukuvadza , kupera , kana kushungurudzika. Vanowanzobatanidza zvinhu zvakakosha zvekuita kuti mwoyo uwedzere , izvo zvingasava zvakakodzera kune vanhu vane arthritis kana mamwe mamiriro ezvinhu, kunyange zvazvo pane zvishoma zvingaita zvimwe nzira .
- Nhamba Yakasimba : Moderate-High
Sample Interval Training Training Workout
- Iva nechokwadi chokuti iwe unopisa kwazvo.
- Famba kana kumhanyira pane imwe yero- kusvika- yakakwirira kwemaminitsi matatu, kuteverwa neminiti 1 yekufamba.
- Dzokorora kwemaminitsi makumi maviri nemakumi matatu.
Kupindira Kuwedzera kwekudzidzisa
- Vatangi vemitambo vanofanira kuisa pfungwa pakuvaka kusimba nemazuva akawanda aerobic .
- Zvidzidzo zvepakati zvinogona kufambira mberi kusvika pakushanda panguva dzakakwirira.
- Zvimwe zvekuita zvekushandisa zvakanyanya zvinogona kuedza zvakaoma kushanda, kusanganisira avo vane sprints nemakomo uye avo ekukurumidza nekutsungirira .
Kudzidzisa Kuvharidza Kwekudzivirira
Dzidzo yepamusoro- yakadzika kudzidzisa (HIIT) inoshandiswa zvakanyanya zvekudzidzisa kwenguva iyo inobatanidza kushandiswa kwepamusoro-soro basa rinosara pamwe nekuzorora. Nekudzidziswa uku, uri kushanda paNhandare 8 kana 9 pane imwe nguva yekutora girafu kwemaminitsi gumi kusvika kumaminitsi maviri, uye nguva dzezororo dzinogona kuva shomanana, dzakafanana kana kupfuura pane basa rinosarudza.
- Chikonzero: Kubatsira kunosanganisira kuwedzera kwemasabetism uye kupera kwemazuva, kuwedzera kufanana, kupfupika, nguva yekushanda zvakanaka, uye muviri wako unowedzera kushanda pakupisa mafuta .
- Ndivanaani: Vanopindirana kana vanofambira mberi vasingashandisi kushanda nesimba.
- Apo: Rimwe kana katatu pavhiki, zvichienderana nehutano hwehutano hwako.
- Sei zvisingaiti: Kuwedzera-kushanda muviri kunogona kuwedzera njodzi yekukuvara uye kuora mwoyo. Kushanda izvi zvakaoma kunogona kunge kusinganzwisisiki.
- Nhamba yepamusoro: Pamusoro
Sample HIIT Workout
- Iva nechokwadi chokuti iwe unopisa kwazvo.
- Sprint kwemaminitsi makumi matatu
- Famba kwemaminiti 1.
- Dzokorora kwemaminitsi gumi kusvika ku20.
Kune misiyano yakawanda yaunogona kuita, kusanganisira 30-60-90 miviri yekuvhengana mukati uye 10-20-30 HIIT Training .
Tabata Kudzidzira
Kudzidzisa kweTabata inzira inouraya yeHIIT iyo inosanganisira kuchinja kushanda kwakasimba kwemasvondo makumi maviri, kuteverwa nemaminitsi gumi ezororo, inodzokororwa 8 nguva kwemaminitsi makumi mana. Unhu hunovaka zvishoma nezvishoma, pakupedzisira hukutora iwe kuNgere 9 kana 10 pane imwe yeruzivo yekuita gwaro nekuguma kweTabata.
- Chikonzero: Kubatsirwa kunosanganisira kuwedzera kwemetabolism uye kupera shure, kushanda kwenguva pfupi, kuwedzera kufanana uye kugadzirisa, uye zvakawanda zvakasiyana.
- Ndivanaani: Vakadzama, vane ruzivo rwekudzidzira avo vasingafungi kurwadziwa.
- Apo: Rimwe kana katatu pavhiki, zvichienderana nehutano hwehutano hwako.
- Sei usingaiti: Izvi zvakanyanyisa kushanda zvisina kunetseka uye zvinowedzera njodzi yekurwadziwa, kukuvara, uye kuvenga muviri.
- Nhanho Nhamba: Yakakwirira.
Sample Tabata Workout
- Iva nechokwadi chokuti iwe unopisa kwazvo.
- Ita basa rakakwirira sezvipfeko kana froggy inosvetuka , kushanda zvakaoma sezvaunokwanisa kwemasekondi makumi maviri.
- Enda panzvimbo panzvimbo kwemaminitsi gumi uye dzoka katatu.
- Iwe unogona kubatana neTata imwe yemaminiti mana, asi kuti zvive nemigumisiro yakanakisisa, iwe unoda kudzokorora Tabata imwechete kana kupfuura dzimwe nguva kusvika kumaminitsi makumi maviri nemakumi matatu.
Pane kuchinja kunosanganisira Tabata cardio workouts uye kushanda nesimba kweTata .
Metabolic Conditioning
Metabolism conditioning (MetCon) inonyanya kurongeka kwezvidzidzo, kazhinji kusanganiswa kwe muviri wose cardio uye simba, imwe neimwe inoitwa kweimwe nguva yenguva isina zororo kana kuti zvishoma zvishoma zvakasara pakati. Zvaunofunga kuti unoedza kuita pachiyero che1 kusvika ku10 zvinofanira kunge zvakapoteredza 9 kana 10 (pahupamhi) panguva yebasa.
- Chikonzero nei: MetCon inotarisa ose masimba emagetsi emuviri, inowedzera mushure mekunge ichiwedzera, inounza hutano hwakanaka hwehutano, uye inopa zvakawanda zvakasiyana.
- Ndivanaani: Vanokurudzira, vane ruzivo rwekudzidzira avo vanogona kunge vari mapenzi.
- Apo : Rimwe kusvika kashanu pavhiki, zvichienderana nehutano hwehutano hwako kana kuti chirongwa chipi chaunotevera, chakadai seP90X , Insanity , kana Crossfit.
- Sei usingaiti: Iyi ndiyo yakakwirira yekugadzirisa nzira yekurovedza neyepamusoro kurega kutengesa nekuda kwekukuvara, kusuruvara, kupisa, kupuking, nezvimwe. Haisi yevakatanga.
Sample MetCon Workout
Sarudza 10 kukwirira kwakakwana muviri wose, sekuita maitiro emakemikari , uye umwe neumwe kwemaminitsi makumi matatu, nemaminitsi gumi ekuzorora mukati.
Kukwidzika Kwakafambisa Kudzidzira Dunhu
Kukwidziridzwa kwedunhu rekudzidzisa kwakadzika kune imwe nzira yakakura yekudzidzira dunhu inosanganisira kusanganiswa kwemaviri cardio nekudzivirira kudzidzira maitiro. Mhedziso ndeyokusarudza muviri wose unofamba uye edza kushandura pakati pekumusoro nepamusoro kufamba kwemuviri, saka rimwe boka remasumbu rinozorora apo rimwe rinoshanda. Iwe unoita basa rega rega kweimwe nguva uye woenda pakarepo kuenda kune rimwe rinotevera.
- Chikonzero nei: Kurwisa kudzidzira maitiro kunosanganisira miviri yakakura yemuviri iyo inoita kuti mafuta akawanda apise. Izvi zvinogonawo kuwedzera metabolism uye afterburn uye inogona kuva nehuwandu hukuru pane kurasa mafuta mashoma, asi nyanzvi haazive nei. Inogona kunge yakakonzerwa nekukura kwehomoni yakabudiswa panguva uye pashure pekuwedzera-kusimba kudzivirira maitiro. Mhando dzakasiyana-siyana, kushanda kwenguva pfupi uye kuwedzerwa nguva yakawanda.
- Ndiani: Intermediate uye advanced exercisers akagadzirira kubuda munzvimbo yavo yekunyaradza.
- Apo: Rimwe kana katatu pavhiki, zvichienderana nehutano hwehutano hwako.
- Sei zvisingaiti: Iyi yakakwirira yepamusoro inogona kunge isinganzwisisiki uye inokonzera kuwanda kwemarwadzo uye, zvichida, kukuvara kana muviri usingagadziri. Iwe unofanirwa kunge uine nguva yekuita basa pasi pebhanhire rako uye kunzwisisa kwakanaka kwemaitiro ekushandisa uye maitiro akanaka usati waedza HICT.
Sample HICT Workout
- Ita basa rimwe nerimwe kwemaminitsi makumi matatu, nemaminitsi gumi ugare pakati.
- Zvidzidzo zvinoshandiswa zvinosanganisira kudzika jacks, kubata pamadziro , pushup , mabhanki emakumbo , kutsika , mapikisi , madhesi , mapuranga , mapapiro marefu, mapapu , pushups kusvika kumativi , mapuranga .
Chero Chaunenge Uchinyatsoita
Iko kukwirira kwakanyanya kwekushanda kwakasimbiswa ndeyechokwadi kunakidza kwemwedzi munyika yehutano uye kurasikirwa kwekureruka. Zviri nyore kuona kuti sei iwe paunotarisa mhinduro dzebasa rose rakaoma. Zvisinei, basa rakaoma iroro rinouya pamutengo. Kune vamwe, zvinokuvara kana kuora mwoyo. Kune vamwe, kutyisa kana kunyanya kuneta . Uye vamwe vanhu havagone kushanda zvakaoma.
Kukwirira kwepamusoro, kukwirira kwekudzidzira haisiyo nzira yega yekurasikirwa nehupfumi, saka iwe unogona kuda kudzivisa kukwirira kwekudzidziswa kwezvikonzero zvinotevera:
- Iwe uri mutangadzi kana wakanga uri pakurega kwenguva refu kubva pakurovedza muviri
- Iwe uri mukutambudzika kusingaperi kana uri kutarisana nekukuvara
- Iwe hauna kumbobuda munzvimbo yako yekunyaradza nemabasa
- Iwe unovenga kutuka
- Iwe une mhando ipi zvayo yemwoyo inoda mishonga. Zvinogona kuchinja moyo wako, chimwe chinhu chiremba wako angada kuzokurukura newe maererano nehukuru hwekuita kwako
Basa rokuvhima rinongova rakanaka sezvarinoshandisa. Hapana kubata basa kuchazoshanda kana iwe usingatomboiti, saka zvakanakisisa kuti unamatire nechimiro chekuita muviri unofanirwa zvakanaka kwauri. Izvozvo zvinogona kureva kutanga nepurogiramu yekutanga uye kushanda nzira yako kusvika pakuita basa rakawedzerwa kupfuura nguva.
> Sources:
> Burgomaster KA, Howarth KR, Phillips SM, et al. Kufanana kwemagetsi ekugadzirisa muviri panguva yekurovedza muviri mushure mekuderera kwevhesi yepamusoro kwemazuva ekutsvaga uye tsika dzekutsungirira dzidzo muvanhu. Journal of Physiology . 2008; 586 (Pt 1): 151-160. doi: 10.1113 / jphysiol.2007.142109.
> 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.
> Tjønna A, Lee S, Rognmo Ø. Kurudziro yeAerobic Interval Kupfuurira Kuenderera Mberi Kuedza Kudzidzira Sekurapa kweMetabolic Syndrome. Circulation . 2008; 118: 346-354.
> Trapp EG, Chisholm DJ, Freund J, et al. Migumisiro ye-high-intensive intermittent kudzidzira kurovedza muviri pakurasikirwa kwemafuta nekutsanya insulin mazana evakadzi vechidiki. Int J Obes (Lond) . 2008 Apr; 32 (4): 684-91.