Kugadzira chirongwa chakanaka chokurovedza muviri ndechokuita unyanzvi sezvakaitwa nesayenzi, asi pane zvitanhatu zvinyorwa zvinobatsira kuti uite basa rakakwana uye rakakwana, zvisinei kuti wakaita sei kana kuti ndeipi mitambo yauri kutamba.
Izvi zvinotevera zvinoumba hwaro hwekuchengeteka, chirongwa chinoshanda chekuita muviri. Uye apo izvi zvinopa nzvimbo yekutanga kwezvinhu zvose zvinoshandiswa, haisi mutsara wakazara.
Vatambi vechiElite vanogona kuwedzera mamwe maitiro ekudzidzira zvakananga kumitambo yavo, uye vaite zvakanaka purogiramu yekushanda pane unyanzvi hwakadai sekushanda, kuenzanisa , simba , uye kukurumidza .
Usati watanga chirongwa chipi nechipi chekuita basa, vashandi vatsva vanokurudzirwa kuti vaone chekuita uye vowana chiremba chakanaka vasati vatanga chirongwa chekuita basa.
1. Sarudza Maximum Heart Rate
- Nepo kune maitiro akaoma ekugadzirisa mapiritsi kuti aenzanise zvakaenzana nenhamba ye mwoyo, vanhu vakawanda vachishandisa kuverenga nyore kuenzanisa chiyero chepamwoyo chemoyo .
- Nzira yakanakisa ndeyokubvisa makore ako kubva ku 220.
- Imwe nzira itsva, yakabudiswa mu Journal of the American College of Cardiology , inofungidzira kuwanda kwemhepo yenhamba nemhando inotevera: 208 minus 0.7 times age.
- Edza iyi iri paIndaneti yakawanda mwoyo rate calculator
Iye zvino zvaunofunga kuti iwe unotarisa moyo wako unotarisa huwandu hwekudzidzira chinangwa chako, uye sarudza kushanda kwako zvakasimba maererano.
2. Sarudza Kuita Kwako Kuwedzera
Kusarudza kuti zvakaoma sei kurovedza muviri ndiyo chikonzero chekudzidziswa kwakasimba. Unyanzvi hunongoreva kuwanda kwemwoyo wako panguva yekudzidzisa. Izvo zvakakodzera kushandiswa kwesimba kunobva pauwandu hwemwoyo wako, hutano hwako hwehutano uye zvinangwa zvako.
Kuvadzidzisa Kunowanikwa Mwoyo Zero Zero:
- Kana iwe uchangotanga chirongwa chekuvhiya zvinokosha kuti iwe uone nechiremba wako usati watanga. Mushure mokunge mawana kuenda-mberi, zvinokurudzirwa kuti iwe unoshanda pakati pe50 kusvika ku60 muzana yehupamhi hwemwoyo wako.
- Kana iwe uchitove uchiita basa nguva dzose uye uchida kuramba uchingowedzera hutano hwakakwana kana kuvandudza nguva yako, unofanirwa kuita zvekuita pane 60 kusvika ku70 muzana yepamusoro-kati yemwoyo.
- Kana chinangwa chako chirikuvandudza aerobic kukwanisa kana kutambira mitambo, iwe uchave uchiri kushandisa munzvimbo yekudzidzira, iyo inenge 75 kusvika 85 muzana yepamusoro yepamusoro yemwoyo.
Kunyange zvazvo nzvimbo idzi dziri mazano makuru, zvakakosha kunzwisisa kuti kusiyanisa kudzidzisa kwako kwakakosha pasinei nokuti unhu hwako hwakadini. Panogona kunge pane dzimwe nguva apo mutambi akadzidziswa anodzidzisa munzvimbo 50 kusvika ku 60 muzana (yekudzikinura kana kureba, kunonoka, kudzidzira kure, somuenzaniso). Zvidzidzo zvinoratidza kuti vanhu vanoita zvekudzidzira pavanokura zvakanyanya vane kukuvara kukuru uye vanowanzorega kusiya.
Vanokwikwidza makwikwi vanogona kuwedzera kuwedzera mapurogiramu ekudzidzira mapeji epamusoro pane dzimwe nguva kuti vabatsire kudzidzisa misumbu kutakura lactic acid .
3. Sarudza Mhando Yekudzidzira Kuita Uchaita
Nokuda kwemamiriro ezvinhu akawanda sarudza zvinhu zvinoshandisa mazana mapoka emasumbu uye izvo zvinoramba zvichiri muzvisikwa.
Mimwe mienzaniso yakaisvonaka iri kufamba, kushambira, kumhanya, kutamba kweaerobic, stair kukwira makemikari, ski machines, mabhasikoro, mabhasikoro, kana kurovedza mabhasikoro .
Kune avo vari kutsvaga kuvandudza mitambo yevashandi, iwewo unodawo kushandisa shanduro-chaiyo yekudzidziswa. Nheyo yehuwandu inotaura kuti kuti uve nani pane rimwe basa kana unyanzvi, unofanirwa kuita basa iroro kana unyanzvi. Nokudaro, mumhanyi anofanira kudzidzira nekumhanya uye anoshambira anofanira kudzidzisa nekushambira. Pane, zvisinei, zvimwe zvikonzero zvikuru zvekuyambuka chitima , uye zvinokurudzirwa kune vatambi vose.
4. Sarudza Kuita Kwako Kuita Zuva Rakawanda
Kakawanda iwe unobata muviri unoenderana nehuwandu hwemamiriro ako ezvinhu uye zvinangwa zvako, pamwe nekuwedzera kwekudzidzisa kwako.
Iyo yakasimudza simba rako, iwe unofanirwa kuti ugare, zvekuti nguva yako inofanira kuderera maererano. Kuti udzidzise huwandu, zvinokurudzirwa kuti iwe unoshanda muchinangwa chako chinenge kusvika 3 kusvika ku5 pavhiki, pasina maawa anopfuura 48 pakati pezvikamu. Kuita zvakawanda kwazvo kunogona kukonzera kuderedza zvinhu, saka ziva kuti zvinotora nguva yakareba sei kuti udzoke kubva pane imwe nguva yekuita basa.
5. Sarudza Nguva Yako Yokudzidzira Kuita
Kumuvirirwa kwehutano kunogona kuvandudzwa mune zvishoma pamaminitsi makumi matatu katatu pavhiki. Nokuda kwekuvandudzwa kwemamiriro ezvinhu, unofanira kuedza kuchengetedza maminitsi makumi matatu nemakumi matanhatu ekudzidzira maitiro ekuenderera munharaunda yako yekutsvaga chikamu chega chega.
6. Ita Zvese Zvokudziya uye Zvichenera Pasi
Inokurudzirwa zvikuru kuti iwe unosanganisira kushambidzika kwema-5 kusvika kumaminitsi gumi, usati wasvitsa kusvika kunodzidzisa mwoyo wako. Mushonga wemaminiti mashanu kusvika ku10 mushure mokunge kudzidziswa kwako kunogona kudzivirira chirwere uye kunobvumira mwoyo wako kutengesa uye kutonhora kwekukurumidza kuwira zvishoma nezvishoma. Kana iwe wakatambanudza, ino ndiyo nguva yakanakisisa nokuti misumbu yako inodziya uye inogadziriswa uye njodzi yekukuvara yakaderera.
Kunobva:
American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition . San Diego, CA: American Council on Exercise.