Nzira yekurova iyo Performance Plateau
Isu tose tinosvika pachigamba ichocho mumashandiro edu ehupenyu pane imwe nguva. Icho chinongoratidzika kuti hapana chinhu chakawedzerwa chinoitika, hapanazve kurasikirwa kwemafuta kana musimba kuwana . Kune vamwe zvinoratidzika sokufambira mberi kusingagumi nekuda kwekuita muviri wakadzika kutanga; vamwe vanosvika pakufambira mberi kwenzvimbo iyi nokukurumidza. Heano mamwe mazano anobatsira okutanga kutanga fitness injini yakaneta.
Ita Zvinangwa Zvinokurudzira uye Zvaunotarisira
Izvi zvingaita sezviri pachena, asi kwete kune vose.
Vasikana, hamugoni kubvumira pasina mumwedzi mishoma yekuberekwa; uye varume, makore gumi ehujize haisi kukurumidza kuita matanhatu-pack. Iva wechokwadi, enda kubasa, dzidza kuda zviduku zvishoma uye loghi, log, log.
Nyora ruzivo rwekufambira mberi kwako kuitira kuti uzive kuti rinorevei apo uremu hwako huchirasikirwa, hutachiona hunosimudzira kana chiuno chechiuno chinotanga kunotanga. Izvi zvinokosha nekuti kunze kwokunge iwe uchicherechedza kana kuikora, zviri nyore kufunga kuti zvinhu zviri nani kana kuti zvakanyanya kudarika zvavari.
Shandisa Iko Yakanaka yeZvikero
Shandisa zviyero zvine kukwanisa kuenzanisa mafuta emuviri . Saka kuti iwe unogona kunyatsotaura kuti uri kufambira mberi zvakadini mukurasikirwa nemafuta uye kuvaka masumbu , kuwana ruzivo rwegadziriro yemagetsi anoratidza hutano hwako uye mafuta akawanda. Kakawanda, uremu hwako hwose huchashandura asi musuru wako huchawedzera uye mafuta ako akawanda achaderera. Zviyero zvakagadzirwa naOmron naTanita ndezvakanaka uye kusarudza mienzaniso zvinosanganisira izvi zvinoshanda.
Kana iwe usingakwanisi kutenga chikamu chakadaro, edza kuwana gym, chikwata chehutano , sangano rezvehutano kana nzvimbo yevanhu inopa basa rakadaro.
Tarisa Zvokudya Zvako Nezvokudya
Chengetedza mafuta akazara uye akaenzana nemakrohydrates DOWN! Hapana zvinopfuura 25 kubva muzana mazana emafuta , uye hapana chakanaka, chikafu, mafuta anokwana, zvakagadzirwa shuga, malaska, mabhisikiti, keke, sweets uye junk zvakadaro.
Ingozvibvisa, nguva. Hapana.
Nokuda kwehupfumi, mapuroteni asina simba, kunyanya nyama yekukuya , marisi asina mafuta, hove seTan uye salmon, uye nyemba uye michero yakawanda nemichero. Iva nechokwadi chokuti unodya zvakakwana. Ona chinyorwa Chirongwa Chekugadzira Zvokugadzira Muviri we Weight . Icho chakanyanya kunyanya kukanganisa uko tariro inorema uye vanononoka mutsvina havaiti kudya zvakakwana zvekudya, uye izvo hazvireve kuti zvinoreva mapuroteni.
Takura Masumbu Ayo
Kuisa musumbu uye kurasikirwa nemafuta kunoda kuwandisa mishonga zvakaringana kukurudzira musimba kukura . Izvi zvinoreva kushandura mapoka ose emasumbu kanopfuura kaviri vhiki uye zvichida katatu pavhiki.
Zvino kana iwe ukazviwana uri munhandare mushure memwedzi inoverengeka yepurogiramu iyi, edza kufambisa mune imwe sendima, uite 3 kana 4 masangano vhiki imwe neimwe kana iwe uchinzwa kuti bumbiro rako rinogona kutora kurairirwa. Yeuka kuti panguva ino iwe unofanirwa kunge uchitadza kukundikana kana kuti uripo, pakudzokorora 12 kwemasereti matatu nokuda kwenhamba yakatarwa yezvidzidzo muzvirongwa. Iwe unogona kunge wakashandura mutoro unorema kumusoro kuti uite nharo nokuda kwekuwana simba.
Idya uye Inwa Maererano neMushandi Wako
Kudya nguva nguva maererano nekushanda nesimba uye nguva yekushanda ndeimwe yezvinonyanya kukosha zvemhando ipi zvayo yekushanda, uye kudzidzisa kuyerwa hakusi.
- Tora pre-exercise protein 'shooter' ne-20 gramu eprotini. Umukaka wekasa uchaita.
- Tora zvinwiwa zvemitambo nemakinhydrate kana iwe uchivhidzira kwemaawa anopfuura pakakwirira . Mapuroteni haafaniri panguva ino.
- Mumaminitsi makumi matatu emusangano wakasimba, idya kana kunwa makirogiramu makumi maviri emapuroteni ane zvishoma zvakaenzana nehydrohydrates uye zvimwe kana kubhadharira kwave kwakagara kwenguva yakareba uye yakakwirira zvakasimba uye inosanganisira cardio.
- Usapindira pamakinhydrates kana iwe uchidzidzisa zvakaoma kwemazuva mana kana kupfuura kwevhiki. Iwe unofanirwa kuti udzivirire mapuroteni emuviri wako kubva pakunyura uye kuti uwane nzvimbo dzeglycogen .
Zorora uye Torazve
Vhiki imwe neimwe yevhiki 4 kusvika ku6 inotora vhiki iri nyore apo iwe unenge hafu yenguva yako yekurovedza kana yekudzidziswa zvakakwana pahafu yesimba.
Izvi zvinopa 'zindo' umo mutumbi unogona kuzvizadza uye unovaka kunyange wakasimba. Icho chirevo chekureruka kudzidzisa uye kuvaka musisi inofambira mberi zvakanyanya , kuora kwemisi, kugadzirisa uye kukura kutsva. Ita izvi mukana wekuitika.
Vamwe Cardio
Vamwe vadzidzisi vezviremera uye vashandi vemuviri vanogara vachitya kuti chiito chekubata muviri chinonoka kana kuti chidzivirire musimba kukura. Basa reAerobic rakanaka kune hutano hwako, rinopisa makoriro uye mafuta uye rinogona kubatsirawo mumasumbu ekukura. Zvichengetedze kusvika pasi pemaminitsi makumi mashanu purogiramu pakaderera kusvika pakuenzanisa zvakasimba uye hazvizokonzeri dambudziko rekukura kwemisumbu. Kutaura zvazviri, chirongwa chemadio cardio chinogona kubatsira kubvisa miviri ye glycogen (glucose) uye kukupa iyo yakakura zvikuru anabolic 'kukurumidza' apo insulin, mahomoni ekuvaka musimba , inonzi yakagadziriswa mishonga pamwe nekukura kwezvinhu, protein, uye glucose .
Edza Kuchinja Kwakawanda
Kana iwe usiri kuwedzera mberi kwemwedzi yakawanda, edza kuchinja. Mutumbi unopindura kune kuchinja kwehuwandu uye purogiramu. Kana kukakosha kuve chinangwa chako, edza chirongwa chepadunhu seChircuit Fit . Kana chivakwa chemuviri uye chimiro chiri chinangwa chako uye iwe uri zvishoma, zvino shandura kubva ku3 seti ye12 reps kusvika ku 4 seti reps reps, kana edza piramidi kana kuregera masero apo iwe unoshandura zviyero uye uchidzoka kana pasi kune imwe neimwe yakasarudzwa . Tarisa Mazano Akanakisisa Okurovedza Mafuro emashoko .
Shandura Nguva Yebasa
Bio-rhythms inogona kuva yakasiyana nevanhu uye izvi zvingakanganisa nzira yaunodzidzisa uye zvaunowana. Semuenzaniso, cortisol, masimba-break breaking hormone, yakakwirira mumangwanani evanhu vakawanda. Aya maitiro anogona kusiyana kubva kumunhu kusvika kune mumwe munhu, saka zvichida iwe unogona kuwana migumisiro yakanaka kubva pakuwana nguva yakanakisisa yekudzidzira iwe, mangwanani kana masikati.
Wana Zvakawanda Zvokuzorora, Relaxation, uye Kurara uye Usanyengedze
Zvakare, izvi zvingave zvisinganzwisisiki asi ndizvo. Kushungurudzika mahomoni sezvinonzi adrenaline, noradrenaline, uye cortisol inogona kutadza kukanganisa nekukura kwemasumbu uye kurasikirwa kwemafuta. Kunyanya kunetseka kunobereka chikafu kana kuti 'kuputsa' mukati memuviri wemuviri unokonzera kusvibiswa kwemisungo, pane dzimwe nguva mafuta ekuunganidza, uye kuve nehutachiona hwehutachiona. Kunyanya kushandiswa kunogona kuita mamiriro ezvinhu akafanana akadaro. Zorora uye ure nesimba.