Dambudziko mumuviri wako uine zvinhu zvepamusoro
Mumazuva okutanga ekudzidziswa simba, inowanzosarudza kugadzirisa basa, kutora zvigadzirwa zvezviremba uye wakaita uye kurovedza 10 kana kupfuura zvakare. Iwe unosara kwema 30 kana kupfuura mamwe masekondi, tora zvisikwa zvakare uye ita imwe yakagadzirirwa.
Nzira iyo yatakadzidza kusimudza zvigadziko pakutanga zvakabva kune izvo vashandi vemuviri vaiita. Vaive vachisimudza zviyero zvemapoka evanhu vese kuti vaite sevakuru uye vakasimba sezvinobvira uye nyika yakagwinya yakatora iyo nzira uye yakashandurwa kune nguva dzose yekurovedza muviri yakanga iri kuedza kukwana uye kushaya uremu.
Mazuva ano, nyika yakakwana yakawedzera. Takadzidza kuti kune dzimwe nzira dzekudzidzisa - Nzira dzokusimudza zvisikwa zvinotitaurira mitsva yatinoda kunze kweyekare yekare yekudzidzira-yakagadzirirwa kudzidziswa.
Imwe yezvakanakisisa zvinoshandiswa ndeyokushandisa zvipfeko . Idzi nzira yekurovedza haisi kungochengetedza nguva, ndiyo nzira yakanaka yekuwedzera kuwedzera kumabasa ako uye kusundira muviri wako kupfuura kupera kurasikirwa plateaus .
Nheyo dzeKutsvaga
Kudzora inzira inzira yakakwirira yekusimudza zvisikwa zvinosanganisira kuita maviri kana kupfuura, rimwe pashure peimwe, risina zororo mukati.
Zvidzidzo zvinogona kuva zveboka rimwechete remasumbu, somuenzaniso kuita mushure wepamusoro pefudzi rinoteverwa nekusimudzirwa kwepamusoro, iyo ndiyo nzira yakanyanyisa yekushandisa masimba. Nokuti iwe uri kushanda pamwe chete neboka remasumbu, iyo miviri yemaviri inowana nguva yakawanda iri pasi petsoka.
Kuwedzerwa nguva iyo pasi pekutambudzika kunoreva kuti uri kuwedzera kukura kwemasimba uye kuwana zvakanyanya kubva pakushanda kwako.
Zvinokanganisa zvinogonawo kusanganisira kushanda zvakasiyana-siyana mumapoka evanhu kana kunyange kushandisa mabasa akasiyana - semuenzaniso, simba rinotevera rinoteverwa nemhepo yekurovedza muviri.
Mhedziso ndeyekuita basa rimwechete uye, panzvimbo yekuzorora nekuita imwe yakagadzirirwa, iwe unoita basa rakasiyana uye unoshandura izvo zvidzidzo zveunoda yako nhamba yezvikamu.
Zvakanakira Kuwedzerwa
Iyo pfungwa yakanaka yekuchinja simba rako rokudzidzira masikati mana mavhiki mana kusvika matanhatu kuti udzivise mapaa, uye kupfura kunopa nzira yakanaka yekuchinja zvachose zvauri kuita. Kunakisa kukubatsira iwe:
- Save nguva . Kubva pane rimwe basa kusvikira kune rimwe risina zororo kuchaita kuti basa rako rive shoma uye rinoshanda.
- Wedzera kuwedzera . Kana ukasarudza zvipfeko zvinoshanda mushure imwechete, asi nekuita zvakasiyana-siyana, iwe unowedzera kuwedzera kubasa rako uye kuunganidza mushupa wako zvishoma zvakasiyana, saka zvinonzwa sokuti uri kuwana sarudzo itsva yezvidzidzo.
- Ivhara muviri wako . Nokushanda musumbu imwechete neyekudzidzira imwechete shure kweumwe, unogona kudarika mishonga yako usingashandisi zviyero zvakakura. Izvi zvakanaka kana iwe usina nzvimbo kana kuti usingadi kusimudza zviremara zvakakomba zvikuru.
- Ita zvinhu zvinonakidza . Kana iwe wakanga uchiita zvakananga kwenguva yakareba, kuisa simba kunogona kuita kuti uremu hudzidziswe huwedzere kufadza uye hunooma.
- Ita zvigadzirire kubasa . Zvose zvamunoita zvinosarudza maitiro maviri, zvichida pamusana mumwechete kana kushandisa mamwe emamwe mazano akanyorwa pasi apa, uye eite imwe pashure peimwe. Zorora pamusoro pemasekondi 30-60 pakati pezvinhu zvepamusoro uye dzokorora.
- Itai zvakawanda zvakasiyana-siyana mubasa rako . Iwe haufaniri kuita zvidzidzo zveboka rimwechete remasumbu. Iwe unogona kuita zvinopesana nemapoka emasumbu kana zvikamu zviviri zvakasiyana zvachose zvemuviri.
Pasi payo? Kupera kwepamusoro ndiko kusarudzwa kwakanakisisa kana wakagadzirira kuchinja.
Aina dzeSafasets
Iwe unogona kushamisika kuti ndezvipi zvingasarudzwa zvaunenge uine pazvinosvika pakugadzirisa. Zvimwe zvemashoko makuru ekudzidzisa mazano anosanganisira:
- Pre-Exhaustion Supersets. Izvi zvinosanganisira mabhii maviri eboka rimwechete remasumbu. Ikokutanga kwekudzidzira muviri kunowanzove kusununguka kune imwe nzvimbo, iyo inosangana neboka rimwe remasumbu, uye rechipiri ibasa rinomirira, iro rinosanganisa misungo yakawanda. Muenzaniso: Mhemberero yegumbo, iyo inofanirwa ne quads, inoteverwa nezvikwata. Izvo zvinotinha, asi mimwe misungo inoshandiswa mu squats (glutes, hamstrings uye mukati mahudyu) yakachena.
- Post-Inheart Supersets. Izvi zvinopesana nekutanga kusati kwapera. Iwe unotanga nekutenderera kwechikwata uye uchitevera izvozvo nekutarisa muviri. Muenzaniso: Bench press inoteverwa nedutu remhepo.
- Compound Superset: Iyi inzira yakaoma yekudzidzira kubva iwe uri kuisa pamwe maitiro maviri emakemikari, achida simba rakawanda uye simba. Yeuka, maitiro emakemikari ndeaya anoshanda mashoma emapoka mapoka panguva. Muenzaniso: Mashese akateverwa nemapapu .
- Isolation Supersets: Mukurudzi urwu rwekurovedza, sanganisira maitiro maviri okuzvimirira oga zvinoreva kuti uri kushanda rimwe boka remasumbu uye chibatanidza chimwe chete pane majosi akawanda nemisungo panguva imwechete. Muenzaniso: Nhunzi dzemakumbo dzinoteverwa nekambo crossover.
- Kurwisana Nemasumbu Mazana: Paunenge uchiita maitiro maviri anoshandura zvinopesana nemapoka emasumbu, imwe musumbu inozorora apo musikana unopesana unoshanda. Iwe unogona kuwirirana shure nebhokisi, biceps uye triceps, hamstrings uye quadriceps, nezvimwe Muenzaniso: Biceps curls akatevera ne triceps kickbacks .
- Kutsemuka kwepamusoro: Mukudengenyeka, iwe unoita maitiro ehutundu hwakasiyana pakati pekuisa. Semuenzaniso, ita mapepa emapfupa uye, paunenge uchizorora, ita mhete yemhuru inomutsa kana mapuranga usati wapfuurira kune rimwe rinotevera remashizha emapfupa. Izvi zvinoponesa nguva, zvichikubvumira kuti ushande maduku mashoma emashure apo izvo zvikurusa zvizorora. Sarudza maitiro akanaka, uye iwe unogona kunyange kuchengetedza mwoyo yepamusoro yakakwirira, iyo ichakubatsira iwe kupisa makoriki akawanda. Semuenzaniso, edzai chinyorwa chepfupa, kusvetuka kwechikwata uye imwe yezvigadzirwa zvemapfupa.
- Tri-Sets: Izvi zvakafanana ne-superset, kunze kwekuti uri kuita maitiro matatu pane maviri. Edzai sarudzo yekutsvaira yakateverwa nemapuriki emapfupa uye mapfupa mapfupa uye iwe unonyatsozvinzwa.
- Cardio uye Strength Supersets: Imwe nzira yekugadzirisa zvinhu inosanganisira kuwirirana muviri wekurodio nechisimba. Kuisa izvi pamwe pamwe neimwe nzira kunogona kuwedzera kushingaira pamabasa ako, kuwandisa misungo yako uye kuvamanikidza kuti vagadzirise uye kukura kusimba. Nokuda kwemigumisiro yakanakisisa, edza kushanda mishonga imwechete yezviviri zvedzidzo. Semuyenzaniso:
- Stairmaster kana kuenda kunokanda mhando dzakasiyana-siyana, kunyanya ye quads, saka pamwe nepakati kuti nesimba rinofamba rinosanganisira quads dzakadai se squats, mapapu kana kutsika.
- Shanduro inoshandisa iyo quads zvishoma chaizvo, saka shandisa maitiro ekugadzirisa mitsipa kana makumbo emakumbo.
- Treadmill inofamba zvinokanganisa zvose pasi pemisungo yemuviri asi inosanganisira adductors (kana mukati memukandanyama musungo) kupfuura mamwe mafirimu emotokari. Funga kuwirirana izvi nekufambisa kunotarisa mukati mahudyu akadai seplie squats .
- The elliptical targets the glute muscles quite, so joe this with squats or other glute exercises.
Izvo zvakasiyana-siyana zvekuti ungashandisa sei zvinhu zvakanakisa mumutambo wako zvinokuratidza kuti iwe unogona sei kuchinja kushanda kwako kuti uite kuti vawedzere kufadza uye kunetsa muviri wako nenzira itsva uye yakasiyana.