"Ndinofanira kuita aerobic kudzidzira mushure mekunge kana mushure mekugadzirisa zvisikwa?" Mubvunzo unowanzobvunzwa uye imwe iyo iyo pfungwa yakawanda iripo kunyange zvazvo zvingaratidzika sedutu kana iwe uri mutsva pakudzidziswa kuwedzera. Asi, sezvinongoita nenyaya dzakawanda mumasayendisiti ekunyora, mhinduro dzemibvunzo yakaoma inogona kusvibiswa nezvikwaniso uye zvisizvo uye zvinopesana nemitambo yekushandira yawakagadza- kurasikirwa kwepanyama, musimba, simba, kutamba kwemitambo, kuonekwa, nezvimwe zvakadaro.
Izvi zvinotevera kuedza kurondedzera nyaya yacho uye kupa mazano akajeka.
Cardio uye Aerobics
Basa reAerobic, rinowanzoti 'cardio' kwenguva pfupi, pane chero basa rinoshandiswa pakusimba kwokuti oxygen inogona kuendeswa kune mamwe masimba akawanda mushure mechinguva uye iyo inowedzera zvinodiwa pamwoyo nemapapu system, chirwere chemafirimu.
Cardio chimwe chinhu chaunoita nenzira yakasimba kwenguva yakareba kwenguva refu panzvimbo pane kupfupika kwemasimba akadai sekumhanya kushanda kana kusimudza zvisikwa. Cardio ari kufamba, kutamba, kurega kutamba , kushambira, uye mabhasikoro; uye kushandisa shanduro , stepper, mutambi wepamberi, nemichina yekuchera mujimini. Ropa glucose uye glucose yakachengetwa uye mafuta ndiyo inotyisa zvikuru inoshandiswa mu-aerobics.
Kudzidziswa Nezviremba
Kusiyana neizvi, kusimudza zvigadziko ndeimwe basa rinoshandiswa munguva shomanana yeanaerobic (isina oxygen) basa. Zvechokwadi, 'anaerobic' hazvirevi kuti tinorega kushandisa oxygen, inongoreva kuti basa iri rine simba rakadaro kuti musuru inodikanwa ye okisijeni inodarika, zvichiguma nemigumisiro yemagetsi yakadai se lactate uye pakupedzisira kusagona kuramba iyo yakasimba.
Kugadzirwa kwemasumbu glucose uye phosphocreatine ndiyo inotyisa inoshandiswa mukusimbisa simba.
Iye zvino zvaunonyatsojeka pamusiyano unokosha pakati peaerobics uye kudzidzisa kuyerwa, regai tione izvi muchirevo chekuita cardio mushure mokunge mushure mekunge mushure wezviremba. Tichafungidzira kuti 'sangano' ndeyekushanyira kune rimwe gymini nekuda kwekuvhima.
Muenzaniso 1: Cardio After Weights
Iwe unofamba uchienda kunotamba uye unodziya pamusana wemapuritsi kwemaminitsi gumi, asi haudi kuita cardio yakawandisa nokuti iwe unofunga kuti unoda simba kuti uwedzere zvisikwa zvako zvemaziso. Chero zvakadaro, iwe wakanzwa kuti iwe uchapisa mafuta akawanda kana uchizviita shure kwezviremba.
Inoponesa simba rekusimudza kusimba. Izvi zvingaratidzika kunge zvakanaka maonero; zvisinei, kuita maminitsi makumi mana emotokari pamakwikwi akaenzana hakuzopedza simba rakakwana kuti urege kukusimudza zvakanaka. Chero bedzi iwe wakatora nzvimbo yako yeglucidhe gorosi yepamusoro mushure mokunge uchitora chirongwa chekuita zvekudya zvakakodzera , muviri unochengetedza kusvika magiramu 500, kana pound ye glycogen .
Kuteerera kana kumhanya-tema mapepa emaminitsi makumi mana angashandisa anenge 600 kcalories emasimba, zvichienderana nekukura kwako uye kufamba kwako. Kubva pane izvi, mamwe mafuta achave ane mafuta, mamwe achachengetwa glucose, uye rimwe ropa rinokonzerwa neropa. Kuongororwa kunonzwisisika ndewekuti ungashandisa zvakapoteredza 80 kusvika ku100 gramu (3 kana 4 ounces) yeglucose yakachengetedzeka kunze, ichiti, magiramu 400 aunowanikwa. Iwe unogona kuona kuti une zvakawanda zvakasara zvakachengeterwa simba rekudzidzisa.
Zvichida, kana iwe ukatsiva mamwe emafuta aya anoshandiswa nechinwiwa chemitambo kana gara remaoko usati watanga masero, iwe uchange uchingopedzisira wapera kubva iwe pawakafamba mumusuo.
Shisa mafuta akawanda . Iye zvino izvi zvinonzwika sezvakanaka, pfungwa yokuti kana iwe uchideredza mamwe magufi ehydrohydrate, kunyanya glucose yeropa, ine yekutanga yezvisikwa zvemaoko, iwe uchava mumafuta anotyisa mode. Nechepfungwa, izvi zvinonzwisisika asi mafuta anokisa nzvimbo ndeyekuvakwa kwenhema uye izvo zvinonyanya kukosha ndedzipi simba raunoshandisa naro.
Chikamu cheNenzira 1: inonzwika zvakanaka, asi chaizvoizvo inongova 2 pfumbamwe kubva pa5.
Muenzaniso wechipiri: Cardio Before Weights
Iwe unonamatira mu cardio kutanga kwemaminitsi makumi mana nokuti iwe unofunga kuti iwe uchaneta zvikuru kuti urege kuzvibata pamagumo eprogram yezviremba.
Iwe unonzwisisa kuti iwe uchashandisa simba rakawanda ne cardio paunenge uri mutsva, saka iwe unogona kushandisa simba rinowanikwa muhurukuro, ndizvo zvaunenge uchida.
Mutsva mutsva yepamusoro ye cardio. Kana iwe uchiita cardio yako usati wasimudza, hapana mubvunzo kuti iwe uchaita chikamu chepurogiramu yako zvakanyatsoshanda, izvo zvinogona kunge zvinoreva pakusimba kwakasimba uye nehupamhi hwepamusoro hwekushaya muviri. Makumbo akareba uye maoko mushure mezviyero hazvibatsiri kuenda kumusangano wakanaka we cardio.
Cardio yemutengo yakakosha inowedzera simba rakawanda kudarika chiyero chakaenzana chezviremba, saka kana iwe uchida kuwedzera simba rinobudiswa nehutachiona nekushaya muviri, kuita chikwata chakasimba chetidiodio inokosha. Kuita cardio kutanga kunowedzera kubuda kwako.
Kune rumwe rutivi, uchicherechedza kuunza mafuta, refueling, uye kudya kwemvura, iwe uchave uchikwanisa kuve nechigadziko chemasimbi chakasimba mushure mekuita kwako kwemaawa.
Mishonga yakasimba. Zvakakoshawo kuziva kuti aerobic kurovedza inokosha kunyange kune vadzidzisi vezviremera zvinorema uye vadzidzisi vehutano kubva mune zvehutano. Cardio inobatsira kuchengetedza mitsetse yakasununguka, iyo inobatsira utano hwemwoyo. Izvi zvinonzi 'kugadziriswa kwemasimba' uye zvidzidzo zvakawanda zvakaratidza kuti izvi zvinowedzera kurema vadzidzisi vanoita zvishomanana zvekuita basa.
Kudzidza Kunoratidza Cardio Pamberi Pematombo Inobatsira
Chidzidzo kubva kuHuman Performance Research Center, Brigham Young University, Provo, Utah, yakaongorora zvakaitika kune varume vane gumi vakaramba vachirwisana chete, vanongomhanya chete, kupikisa-kukwira, uye kumhanya-kupikisa zvirongwa. ('Kurwisana-run' zvinoreva zviyero pamberi pe cardio uye zvakasiyana.)
Hezvino izvo zvavanotaura:
- EPOC, chiyero chekutsvaga kana kushandiswa kwemagetsi mushure mokunge musamira kudzidzira kwaive kwakanyanya apo cardio yakaitwa musati wadzidza kuraira.
- Kuteerera mushure mekugadzirisa zvisikwa kwaiva nechirwere chezvemweya kunorema kupfuura kuzviita zvisati zvasimudza zvigadziko . (Izvi zvinoreva kushanda uye zvichida kuchengeteka.)
- Vatsvakurudzi vanokurudzira "kuita chiito chekubata maitiro asati aita maitiro ekudzivirira kana achibatanidza ivo muchitendero chimwe chete."
Iyi yakanga isiri kudzidza kukuru, saka mhinduro inofanira kududzirwa nekuchenjerera.
Mimwe tsvakurudzo yakawana kuti 'kushandiswa kwehupfumi' kwakakundikanawo mushure mekugadzirisa zvisikwa zvezviremba, chimwe chikonzero nei zviyero-cardio sequence zvisinganyanyi kushanda.
Chikamu chechiitiko chechipiri: humwe uchapupu hahuri mukati, asi hunouya pane 4 kubva pa5.
Cardio Akauraya Muscle Wangu
Vamwe vadzidzisi vane uremu havadi kuita zvakawanda zvekurodia nokuti vanozvitenda kuti inobereka mahomoni ane makondomu akafanana nekortisol inoputsa masisitendi anochengeterwa mafuta kuitira kuti zvipindire neanbolic muscle kuvaka process.
Kunyange zvazvo nyaya iyi yakakodzerwa nenyaya yakazara yakakwana pamusoro pekudzidziswa kwehutachiwana uye kudya kwemasabato, mhinduro shomanana ndeyokuti unogona kudzivirira musuru kubva pane izvi nekugadzirisa kudya kwakakwana kare, panguva, uye pashure pekudzidza uye nekuchengeta maitiro ekudzidzira kusvika pasi peawa imwe kana iwe uine zvinangwa zvekuvaka musimba.
Maminitsi makumi mana kana makumi mana emaroto mukati memamiriro ekudya akakwana haazokuvadza musuru wako. Ichokwadi, pamusana pekukurukurirana pamusoro apa, kuita cardio mushure mezviremba zvingave zvakanyanya kukuvadza musumbu sekuti 'kurohwa' musungo unoedza kurarama nemutoro wekuita aerobic. Yako pfupi mushure me-weights basa inofanira kutsaurirwa pakuwedzera yevanabolic. Ino ndiyo nguva yekuvaka kwete kuputsa. Iwe unopedza izvi nokudya zvine musoro uye zvakakwana uye nekuzorora uye kurara-uye nekusaita cardio mushure mezviremba.
Summing Up
- Ita zvakawanda zvekubata kwako maitiro asati aita purogiramu yako yezvigumi kana iwe uchiita zvose muchikamu chimwe chete.
- Pedzisa zviyero zvako zvemaoko, kupora pasi ipapo pakarepo ita pfungwa yekugadzirisa, kugadzirisa, uye kuvakazve panzvimbo pokuwedzera maitiro.
- Funga zvikamu zvakatsaurwa zve cardio nezviremba pamazuva akasiyana. Ichi chinhu chinoshandiswa pakuzivikanwa kana uremu hunorema haisi chinangwa chikuru. Iwe unogona zvakare kuedza zvikamu zvakasiyana pamusi iwoyo, asi iwe unoda kuwana yako yekufambisa zvakanaka nenzira iyi.
- Kana kuora kwekutsvaga chiri chinangwa chikuru, kuita zvose zviri zviviri pazuva rimwechete ne cardio kutanga kunogona kupa zvimwe zvinobatsira mukuwedzera kwemetabolism uye kushandisa mari.
- Kana simba, panzvimbo yehutta (mutsara mukuru) chinangwa, iwe unofanirwa kunge uchiita cardio nezviremba pamazuva akazvimirira nokuti zvakasimudza zvingave zvisingaendi zvakare mushure mokuita cardio kutanga. Iwe unofanirwa kuva wakatsva sezvaunokwanisa kune avo 4RM.
- Iwe unogona kusanganidza uye kuenzanisa kushanda kwemuviri nekudzika. Semuenzaniso, treadmill inoshanda uye yepamusoro mashizha yezuva rimwe zuva uye zvisikwa zvepasi zvishoma uye kushambira rimwe zuva.
- Usati wanyatsofungirwa pamusoro payo pfungwa yose; kana zvakakuteerera iwe kuti udzoke urongwa nguva nenguva, hazvizove dambudziko.
> Sources:
> Drummond MJ, Vehrs PR, Schaalje GB, AC. Aerobic uye kushandiswa kwekudzivirira maitiro zvinogadzirisa zvakanyanya kupfurikidza kuperevedza kwekushandisa oxygen. J Strength Cond Res. 2005 May; 19 (2): 332-7.
> Palmer CD, Sleivert GG. Kumhanya kwehupfumi kwakakosha mushure mekuda kwekudzivirira muviri. J Sci Med Sport. 2001 Dec; 4 (4): 447-59.
> Miyachi M, Kawano H, Sugawara J, Takahashi K, Hayashi K, Yamazaki K, Tabata I, Tanaka H. Hazvibvumirwi nemigumisiro yekudzivirira kudzivirira pamutemo wekuteerera kwemashoko: kuongororwa kunopindira kwekupindira. Circulation . 2004 Nov 2; 110 (18): 2858-63.