Slow uye SuperSlow - Nzira Yakakurumidza Kuendesa Kuderedza Kurasikirwa?
Vamwe vanoita vatsvakurudzi kuti kuchinja kusina kuwanda kwekukura kwemaitiro kunogona kuva nemigumisiro inoshamisa pakuvaka musuru. Panzvimbo pokusimudza uremu hwemaminitsi mashanu kana manomwe, simudza zvishoma nezvishoma mubato re10 kusvika ku14-yechipiri, ipapo pasi mumasekondi mashanu kusvika ku10.
Misiyano ndeyokuti mishonga yakaneta - inounzwa kuchinguva chiduku kusakadza - mune zvishomanana kudzokorora (reps) - zvakaderera se 5 pamagetsi.
Chigumisiro - 50 muzana mamwe simba (musisi) yakavakwa mumavhiki 8-10.
Zvisinei, dzimwe hurumende, dzakadai seAmerican College of Sports Medicine, dzinoramba dzisina kugutsikana kuti kune uchapupu hwokuti iyi nzira iri nani kune dzimwe nzira dzokusimudza kusimba.
Kupisa Maoriro Akawanda - Kunyange Paunenge Uchingovata
Kushanda mishonga yako nekunonoka kwekusimudza mashizha kunounza kusvika pakushata kwemashure mashoma-izvo zvinoita kuti muviri uwedzere hutundu hwakawanda. Uye nei uchida mamwe musuru? Nokuti musuru inopisa makorikori kunyange pazororo, kunyange iwe uchirara. Kana ukaisa mapaundi matatu emisumbu, inopisa makirogiramu anopfuura 9 000 mumwedzi kana imwe zana yekoriori paundi pound muscle pazuva. Izvozvo zvinowedzera uye zvinokwanisa kuita kusiyana pakati pekurasikirwa (kana kuchengetedza) kuyerwa kana kuwana kuyerwa.
Nokuti vamwe vatsigiri vanotaura zvishoma nezvishoma zvinoshandiswa pamatomu akawanda nekukurumidza kupfuura maitiro anowanzosimudza masero, unogona kuwana kuruka kwekurema kana kuyerwa.
Vakadzi uye vakwegura pamwe nevarume vanogona kubatsirwa. Uye usazvidya mwoyo, iwe hauzotauri, iwe unongotanga kukura mutsvuku, wakaita-kutarisa mutsva kuti upe muviri wako chimiro chinonakidza.
Kunyange kana iyo nzira inononoka isingasviki musumbu nokukurumidza, ichiri nzira inobatsira yekuvaka musuru. Tsvina yekusimbisa kurovedza muviri inokurudzirwa kaviri pavhiki kune vanhu vakuru, zvikurukuru vakwegura, kuchengetedza misi miviri yehutano.
Kutendeukira kuChidimbu
Zviri nyore kugadzirisa uremu huripo kana kutirasira kudzivirira maitiro kusvika kunononoka nzira, ingoenda zvishoma. Chimwe chinokosha ndechokuenda nekukurumidza sezvaunoda kuchengetedza chiito ichi kufamba panzvimbo pane kuenda mune zvikamu. Zvinogona kutora vhiki shomanana kuti inonoke kufamba kwako paunenge uchiichengeta kubva pakuva jerky.
Tanga nematombo mashoma - kunyange kana iwe uri kuita weightlifting maitiro. Ona mutsauko unonoka unoita - unozonzwa kupisa uye kushamisika kuti pairi 5 kana 8 iwe haugone kusimudza zvakare.
Rega ipapo uye enda kune rimwe rinotevera basa rako. Kana iwe uchida kudzokorora basa rega rega kwechigadziriswa chechipiri, ita saizvozvo, kunyange zvazvo zvisingafungi kuti zvakafanira nokuti mune yekutanga wakagadza iwe wakashandisa mishonga yako kuneta, izvo zvino zvinoita kuti vawedzere hutundu hwakawanda.
Kufamba nekusimudza
Iwe unowanzoita sei kusimudza muviri kuumba musuru ? Kwete kupfuura rimwe zuva rimwe nerimwe. Unoda mazuva pakati pemuviri wako kugadzirisa nekuvaka mutsva. Kufamba kunobatsira kushamwaridzana muviri kuitira kuti muviri wako ufambe. Mushure mekufamba kwenyu, pedzai maminitsi makumi maviri pamutumbi wepamusoro kusimudza chiitiko katatu pavhiki.
> Sources:
> Westcott, WL et al. Migumisiro yenguva dzose uye inononoka kukurumidza kudzidzira maitiro emusimba. Nhaurwa yeMitambo Mishonga uye Physical Fitness . 41: 154-158, 2001.
> Carpinelli RN, Otto RM, Winett RA. Kuongorora kwakakosha kweAACSM Position Simira Pakudzidzira Kurwisana: Uchapupu Husina Kukwana Kutsigirwa Kudzidzisa Zvidzidzo. Zvinyorwa zveEercise Physiology Online 2004; 7 (3): 1-60
> American College of Sports Mushonga Chimiro Chimiro: Kufambira mberi mamiririri mukudzivirira kudzivirira kwevanhu vakuru vane utano. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2009; 41 (3): 687-708. doi: 10.1249 / mss.0b013e3181915670.