Kutsvakurudza Kunowana Kukura Kunobatsira Zviri Nani Kupfuura Cardio Kuti Udzore Huru Dzakare
Kana iwe uchitambura nemarwadzo ekudzokera shure, pane mashoko akanaka kubva kuongororo yakangobva kuonekwa iyo yakatarisa pazviito uye nemigumisiro inobatsira pazvinouya pakurwadziwa.
Chidzidzo chacho chakanga chiri chiduku asi zvibereko zvavimbisa. Paiva nevarwere vanodzoka shure makumi maviri nematatu mukudzidza, izvo zvakatarisa pamigumisiro yekudzidzira aerobic nekudzivisa kudzivirira.
Vatsvakurudzi vakarondedzera kuti avo vakapinda muchikwata chekudzivisa kushanda vakaisa zviremara zvakave nekuwedzera kwe 60% mukurwadziwa nekushanda. Vaya vakagoverwa kuboka rekuita zvekuita aerobic avo vakapinda mumabasa ezvisikwa zvakadai sekufamba kana kutamba, kunongowedzerwa ne12%.
Bhuku rekudzivirira rinoshandisa chirongwa chakazara chekudzidzisa muviri , mazuva matatu pavhiki kwevhiki gumi nemashanu. Vatori vechikamu vakawedzera huremu hwakasimudzwa pamasvondo matatu, kuderedza uremu hwevhiki yechina (yekutora) nekudzokorora izvi kwevhiki gumi nemashanu.
Sezvo ichi chidzidzo chiduku, taura nachiremba wako usati waedza izvi iwe pachako.
Purogiramu iri muchidzidzo yaisanganisira maitiro ekutsvaga matatu emapoka evanhu mapfumbamwe mumwe nomumwe.
Chinhu
Kell, R; Asmundson, G. A Kuenzaniswa kweMamwe maPurogiramu Akaitwa Periodized Exercise Rehabilitation Programs muHurumende ye Chronic Nonspecific Low-Back Pain. Zvinyorwa zveSimba neMamiriro ekutsvakurudza. 23 (2): 513-523, March 2009.
1 - Mhirizhonga Press
Mutsipa wepafambisi yekurovedza muviri unosanganisira kusundira kurema kure navo vachishandisa makumbo avo. Mishonga inobatanidzwa mubasa iri inosanganisira iyo iri muzasi.
2 - Chikwata Chekuwedzera
Mutsipa wokuwedzera kushandiswa unoshandisa kupikisa sezviremba pamushandisi chaiwo. Mushandisi anotambanudza makumbo ake kurwisana nebhasi rakakosha uye rinorema. Zvinonzi quadriceps ndiwo masimba makuru akashanda mubasa iri.
3 - Mutemo Curl
Mhembwe dzomukati dzinoshandisa maronda ekudzivirira uye dzinosanganisira munhu anoshandura makumbo mavo pamusana weimba yakareruka shure kwavo, kazhinji paanovata pabhenji iyo chikamu chemakina.
4 - Bench Press
Bhizinesi rehurukuro inongoita sezvinonzwika. Mushandisi akarara pamabhendi akapfigiro nemakumbo apfigiro pasi uye achikwira pachikwata chokuyera. Ichi chiito chinoshanda muviri wepamusoro, kusanganisira chifuva, mafudzi uye musimba.
5 - Incline Press
Saizvozvowo kumichina yebhenikeri, kushandiswa kwekambani kunoshandisa bhenekeri nechepamusoro yakadzoka, zvichipa angle yakagadzirika iyo inosimudza muviri wepamusoro wemushandi kuitira kuti musana wavo ugare pamusoro pebhenekeri risingadi. Ichi chiito chinoshanda muviri wepamusoro zvakare, asi nekusimbisa zvakanyanya pamusoro wemapfupa emvere.
6 - Lat Tora Pasi
Ita inodonha pasi ndeyekuita zvekare mushure mekuita basa rinotarisa kumusoro kumashure.
7 - Shoulder Press
Mushanduri wefudzi unoshandisa mabhokwe maviri akabatwa paefudzi uye anobva atorwa pamusoro.
8 - Biceps Curl
Iyo biceps curl inoratidzira muviri unovaka biceps, mitsipa iri mberi kwemaoko ekumusoro.
9 - Triceps Pushdown
Iro triceps kushungurudza inoshandisa kushandiswa kumashandira mutsara kumashure kwemaoko epamusoro.
10 - Kubvisa pamuviri
Munhu wese anodikanwa, ab crunch ndiyo chinhu chikuru chekushandisa maitiro anoshandiswa kusimbisa maronda emumuviri.
11 - Ab Crunch paBercercise Ball
Wedzera bhora rekudzidzira (dzimwe nguva rinonzi Swiss bhola kana kubata bhora) kune unozivikanwa, uye iwe unowana chirongwa chakaoma zvikuru chinotsigira kumashure paunenge uchiita zvigunche. Kuti ubatsirwe pabhora, misimba yemigadziri inoshandiswa, iyo inobatsira kuvandudza kuenzanisa.
12 - Inowanikwa Superman
Ichi chiito chinoshandiswa chakatarisana pasi pasi. Inosanganisira kubvumirana nematumbo ako kuti ubvise makumbo ako, musoro, uye chifuro kubva pasi. Izvi zvinosimbisa mushure uye mumatumbo.