Unofanirwa here kuunganidza maPirate uye kudzidziswa kwekuvhara kwemasikati? Nharaunda yekudzidziswa chirwere chema cardio fitness umo kuputika kwekukwirira kwakasimba kunoshandiswa nechepasi-yakasimba kufamba. Izvi zvinopesana naPirates, iyo inosimbisa simba uye kuchinja.
Chii chinoita kuti mapurogiramu adzidzise nzira yakanaka yekudzidzira musikana naPilates, iyo iyo kudzidziswa kwemazuva inopa hukuru hwekuita basa.
Izvo zvinoita kuti zvikurumidze - mune zvishoma semaminitsi makumi maviri. Kupindira kwekudzidzisa imwe yenzira dzinokurumidza kuvaka aerobic simba uye zvachose kutsungirira. Zvidzidzo zvinoratidza kuti kudzidziswa kwemaawa kunogona kuchengeteka kumapoka emakore mazhinji uye maitiro ehutano.
Kuti Kudzidziswa Kwemaawa Kunoshanda Sei
Muchidimbu, nzira yekudzidzisa kwemazuva mashoma ndeyekuti kuputika kwepfupi kwekugadzirisa kwemaitiro kunoda oxygen yakawanda zvokuti mishonga inopera, ichiita lactic acid kuvaka. Tsvina inoda oksijeni kuti iparadze lactic acid saka apo lactic acid inowedzera pasi pemisungo inoda oxygen, chikwereti che oxygen chinosikwa icho mwoyo nemapapu zvinotofanira kushanda zvakaoma kubhadharwa muchikamu chekudzorera kwekuvhima.
Kudya Kwemafuta uye Kuora Kwekurema Nokudzidziswa Kwenguva
Mukupindira Kunodzidzisa Kunoita Kuti Uve Wakasimba Zvakasimba , Elizabeth Quinn anorondedzera kuti American College of Sports Medicine yakataura kuti mamwe makoriyumu anopiswa munguva shomanana, yakasimba-simba.
Uye zvimwe zvidzidzo zvakaratidza kuti nguva yekurovedza ine simba rinoshandiswa mumagetsi pamuviri unoita kuti zvive nani pane kupisa mafuta kunze kwemaitiro anogara achiita aerobic kwenguva yakareba. Ndiyo mashoko akanaka kune avo vedu vane uremu hwekutema uye kuora kurasikirwa mafungiro akanaka.
Nzira Yokuita Nayo Kupedza Kudzidziswa
Imwe yenzira dzakanakisisa dzokutanga nayo ndeyokushandisa nzira inonzi fartlek, uko iwe unoyera kushanda kwebasa racho nemaonero ako anoona ekushingaira.
Sezvaunova wakanyatsogadzikana nehutano iwe unogona kuenda kune chirongwa apo kuputika kwako nekuzorora kuri kunyanya kugadziriswa nesayenzi uye zvichienderana nemitemo yakadai seyo chinangwa chemoyo mwoyo uye anaerobic pachigaro . Nharaunda yekudzidziswa kune iri diki inowanzotumidzwa seHigh-Intensity Interval Training (HIIT).
Kutanga Kupindira Kudzidzisa
Sarudza basa raunokwanisa kutamisa nyore nyore pakati pemagetsi ekugadzirisa zvinhu uye mapoka ekudzoka. Treadmill , spinning, uye kufamba / kufamba nekukurumidzira mienzaniso yezviitiko zvakakurumbira zvekudzidzisa nguva. Yeuka kuti kuchengeteka ndiko kunetseka kuitira kuti iwe usingadi kupinda mukati mekukwirira kwepamusoro kuita chimwe chinhu chakaoma.
- Wakashisa kutanga.
- Tanga chidzidzo chekuvhara nguva mukati mako nemaminitsi mashomanana ekurovedza muviri pamwero wakananga.
- Ita maminetsi makumi matatu nemasere ekuwedzera mu 85 muzana yezvinhu zvaunofunga kuti ndizvo zvaunoita.
- Dzokera kumwero wakaenzana kwemaminitsi maviri.
- Itai chimwe chechikamu chechipiri chechikamu chemazana makumi matatu chepamusoro.
- Ramba uchienda kune dzimwe nzira dzinoputika uye dzekudzoka kwemaminetsi gumi nemashanu kusvika kumakumi maviri. (nguva yekudzidzisa yakaratidzwa kuti inoshanda munguva shoma semaminitsi gumi nemashanu)
- Sezvo iwe uchivaka kutsungirira nekuzivana nehutano, iwe unogona kuwedzera urefu hwekuputika kwako kusvika 1 miniti.
Muchinjikwa Kudzidziswa NaPirate uye Kudzidziswa Kwenguva
Pilates haiwanzofungidzirwa kuti aerobic kudzidziswa kunyange iyo inogona kuitwa nenzira ye cardio inokurudzira . Zviri kuedza kufunga kuti munhu anogona kuita Pilates shomanana, kuisa mukati mekukwirira kwepamusoro-simba, uye zvakare kudzokera kuna Pilates. Asi iyo haisi chirongwa chaiyo. Vanhu vazhinji vakazivisa chirwere chepakati pavakaedza. Chero mamiriro ezvinhu, kutama kubva kubva kumativi kusvika kune zvishoma uye kumashure apo moyo uri kuputika pamwero mukuru haugamuchirwi.
Pilates muviri muviri / pfungwa / mafungiro ekubatanidza, pamwe nemigumisiro yakawanda , uye inotora huwandu hwakawanda hwekutarisa.
Hapana chidimbu chekubatanidza maPirates muchikoro chakafanana nekudzidzisa kwemazuva. Zvandinoda ndezvekutora Pilates yako kuziva mukati mekuita chisarudzo chekuita basa uye kuzviita zvakasiyana. Inogona kuitwa muchienderana kana pazuva rimwechete here? Ehe. Kana ukasarudza kuita Pilates mushure mekudzidziswa kwemazuva, iva nechokwadi chekuti moyo wako unotora zvakaswedera pedyo nehutano hwekuzorora usati watanga Pilates yako basa.
Sources:
Hoyt, Trey. Skeletal muscle zvinobatsira zvekutsungirira kudzidzisa: mitochondrial adaptations. American Medical Athletic Association Journal, Fall 2009.
Muchidimbu Burst Training - IDEA Health and Fitness Association