Chimwe chitsva chinoshandiswa pakudzidziswa kwemazuva
Nharaunda yekudzidzisa ikozvino chikamu chekushandisa kwekunyora kwekunyora, kuva imwe yenzira dzakakurumbira dzekuita basa. Kwete chete iwe unogona kupisa makoriki akawanda munguva shomanana, iwe unogonawo kuwedzera kutsungirira kwako nekukurumidza nekudzidzisa kwemazuva pane kune mamwe marudzi e cardio.
Takaona kushandiswa kwemazuva ose: Nguva dzeAerobic , izvo zvingave zvakakosha kune vatangatanga, nguva dzevanaerobic, dzinokutora iwe kumuganhu wako uye chikwata chekupedzisira, kurovedza Tabata kunosanganisira maminitsi mana ekuparara kwenguva.
Nekushanda kwemazuva ose aya, ose ane basa rakasiyana-siyana-re-repos, mubvunzo ndewokuti: Pane imwe nguva yakanakisisa yekuvhiya kunze uko? Rimwe boka revanotsvakurudza vanofunga kuti vakawana basa rakadaro, izvo vanonzi The 10-20-30 training concept.
Nheyo dze 10-20-30
Iro 10-20-30 dzidziso yekudzidzira inonyanya kune vanomhanya uye yakabva kune vatsvakurudzi vaida kuona kana vakwanisa kuwana imwe chaiyo HIIT mazano ayo munhu wese angashandisa kuwedzera kushanda.
Muchidzidzo chacho, vatsvakurudzi vakatora boka rimwe re "vakarovedzwa" vaimhanya vainge vachikwira makiromita makumi maviri nevhiki vhiki uye vakaisa pamusorosoro wekuvhara kwemazuva mashoma (30% wekukwirira kukuru), kuenzanisa- kumhanya kwemaminitsi makumi maviri (60% yepamusoro-soro) uye yakakurumidza kumhanya kwemasekondi gumi (90% emusimba mukuru).
Vanodzokorora urongwa huno 10-20-30 kwemaminitsi mashanu, kudzorera kwemaminitsi maviri pakati pezvenguva kwemaminitsi makumi maviri nemakumi matatu, nekugadzirisa zvidzidzo zvavo zvekare nekusvika 50%.
Pakupera kwekudzidza kwevhiki-7, vakaenzanisa zviitiko neboka rekutungamirira, rakaramba rakatarisana nemakiromita gumi nemasere vhiki imwe neimwe ndokuwana kuti boka reboka rakasimudza nguva dzayo 5K kusvika kuminiti imwe chete uyewo kuderedza ropa ravo uye cholesterol.
Ichi chidzidzo chakawana mukana wakawanda munyika yekushanda, uye mubvunzo uri: Ndiyo iyo tsananguro tsvene yekudzidziswa kwezuva?
Chimwe chidzidzo chaicho hachina kukwana kupindura izvozvo, asi nyanzvi dzakabvunzurudza munyaya yacho, "Ive Vatsvakurudzi Vakawana Zuva Rakanaka HIIT Fomu?" Seyiyi itsva inotarisa HIIT nokuti:
- Iyo nzira yakanakisisa yekubatanidza marefu ekudzidzira kwemazuva mashoma
- Inoratidza kuti kune nzira dzakawanda dzekuvandudza kushanda uko kusati kuri kwema-size-yakafanana-yose
- Iyo nzira inobatsira, iri nyore iyo inogona kubatsira chero hutano hwehutano, pasinei nemutangi kana unyanzvi hwekushandisa
- Basa rinopfuurira rinopfuurira, zvinoreva kuti hakuna nzvimbo chaiyo yezororo. Kuita zvinhu kunobva pakukwirira kwakaderera kusvika kune zvakaderera, asi zvichiri kuramba zvichifamba, izvo zvingava chikonzero chimwe chekuvandudza kwekuita.
Imwe nyanzvi inotaura nezvekudzidza yakaratidza kuti rudzi urwu rwekudzidzira harungambove ruzivo rwevatangi vekutanga uye kune mimwe mibvunzo inoramba ichida kupindurwa.
Kune imwe chete, vatsvakurudzi chete vakadzidza vamiririri, saka hatizivi kana iyi nzira ingashanda kune dzimwe maitiro sekusimbisa simba kana mamwe mabasa e cardio. Zvaizova zvakaoma kuti uite rudzi urwu rwekudzidzira pamushonga we cardio, somuenzaniso, nokuti nguva dzakapfupika, iwe haungave nenguva yekuwana kukurumidza kwako kana kurwisa zvakasimba zvakakwana.
Hapanawo humwe uchapupu huripo hwokuti rudzi urwu rweHIIT kudzidziswa ruri nani pane rumwe rudzi rwekudzidzisa.
Chikumbiro chaicho cherudzi urwu rwekudzidza ndechokuti zvinoratidza kuti tinokwanisa kuwana mimwe migumisiro kune izvo zvinoita sehafu yenguva uye hafu yebasa redu. Zvichida vanomhanya vanogona kubatsirwa neizvi, kunyanya vanokwikwidzana, asi zvakadini nevakashambadzira kushandisa?
10-20-30 muNyika Yechokwadi
Ndezvipi zvinoreva 10-20-30 zvinoreva kune avo isu vari kuedza kungoramba vakakodzera? Rudzi urwu rwekudzidzira ichinhu chimwe chete chekushandisa mubhodhi rako rekushandisa kuti uchengetedze kushanda kwako patsva uye kuzvirwisana nenzira itsva. Vakawanda vedu tinosanganisira kudzidziswa kweTabata kana mamwe maitiro emiganhu kana kushanda kwedunhu, saka sei kwete 10-20-30?
Kuti uite izvozvo, tora chiito kana kuti kurovedza muviri uye uzviputse muzvikamu zvitatu zvakasiyana, shanduko iri nyore, shanduro yakarongeka, uye nepamusoro-shanduro version.
Nokuda kwepamusoro-shanduro yevhesi, unoda kuenda kunze, nekukurumidza uye zvakaoma sezvaunokwanisa. Iwe unogona kushandisa chinangwa chako chemwoyo chemahara , maitiro anoonekwa , chiyero chemwoyo chekucherechedza kana kusanganiswa kweizvi kuti uone kushanda kwako. Mimwe mienzaniso:
- Chikwata chinokurumidza kufamba (30 seconds), kuruka squat (20 seconds) uye froggy kuruka (10 seconds)
- Ijaya rinokonzera kusvetuka jack (30 seconds), jack regularly jump (20 seconds) uye plyo jack (10 seconds)
- Kushandura mhepo yakatarisa (30 seconds), kurutivi rwemapapu emativi nemabhiri med (20 seconds) uye plyo lunge (10 seconds)
Sarudza maitiro ako kana basa rako, uye dzokorora imwe neimwe yakadzika, yakaenzana uye yakakwirira yepamusoro sezvikamu zvemaminitsi mashanu, kana kuita zvidzidzo zvakafanana kana maitiro akasiyana-siyana nguva imwe neimwe. Zorora kwemaminitsi maviri uye dzozodzokorora kwemaminitsi makumi maviri nemakumi matatu. Usakanganwa kutonhora, kutonhora pasi uye kutambanudza kuti uite kuti uve wakachengeteka, wakakwana.
Sources:
Gerard, J. "Vatsvakurudzi Vakawana Zuva Rakanaka Here?" ACE Inopupurirwa Nhau. December, 2012.
Gunnarsson TP, Bangsbo J. Chidzidzo 10-20-30 Kudzidzisa Kunovandudza Kuita uye Utano hwePanhau muMatevedzeri Anodzidziswa Vanomhanya. J Appl Physiol. 2012 Jul; 113 (1): 16-24.