Ita Fit For Water Sports
Mitambo yemhashu, yakadai sokukamba, ngarava, uye kayaking, inoda unyanzvi hwepamusoro hweunyanzvi hwepamhizha, yepamusoro-muviri , uye simba guru , uye kunyange kutsungirira zvichienderana nerutivi rwomutambo kana kukwikwidzana.
Pakupedzisira, kurovedza pamvura kunodiwa pakuziva zvidzidzo nekuvandudza. Pane imwe nguva humwe unyanzvi uye hutano hwakagadziriswa, kuvevedza muviri muimba yekurovedza kana kune imwe nzvimbo kunogona kubatsira kubatsira kuvandudza kushanda kwega.
Zvinonzwisisika, ungada kuisa kunze kwe-water aerobic conditioning zvakare.
Injury Warning
Makwikwi emakwikwi anowanzosungirirwa kubata uye kukuvara shure shure kwekudzokorora uye nguva dzakawanda mitambo yakawanda yekufambisa inodiwa. Kurema kurairirwa kwemuviri wepamusoro kunogona kubatsira, asi unofanira kungwarira kuti usanyanya kuwedzera kana kutanga kukuvadza zvakanyanya kumatunhu aya. Panguva imwe chete, kushandiswa kweunyanzvi kwesimba rinogona kubatsira kudzivirira pakusakuvara kwakadaro. Iyo nyaya yekugadzirisa zvakanaka. Pane chero chiratidzo chekutambudzika mukati mekubatana, panguva kana mushure mekunge maitiro akadai semakwikwi, kudhonza-ups kana mitsetse, rega basa iroro uye uone simba uye mudzidzi wemamiriro ezvinhu, kana chiremba wepanyama kana chiremba, zvichienderana nekuoma.
NezveRowing uye Kayaking Program
Zvirongwa zvakanakisisa nguva dzose zvakananga kune mafungiro emunhu iyeyo iye zvino, zvinangwa, uye kuwanika kune zvigadzirwa uye vadzidzisi. Mumwe mudzidzisi kana mudzidzisi anogona kugara achipa purogiramu yakajeka uye yakarongwa.
Mukuwedzera, kurovedzwa kwemasimba mashoma uye simba zviitiko zvicharamba zvakasiyana nekutsungirira zviitiko.
Kana iwe uri mutsva kuti uremekedze kurovedza, shandura pamusoro pemitemo uye maitiro ane mavambo matsva .
Nguva dzose ushamwari uye uponese pasi uye mushure mekudzidzisa. Chibvumirano chekurapa kwekurovedza muviri uyewo nguva dzose chinangwa chakanaka pakutanga kwegore.
Simba uye Musisi Purogiramu
Kutanga kunze iwe uchavaka simba uye musimba. Iko kusimbiswa ndekusimudza masero anorema zvakanyanya kuti tidzidzise hurongwa hwehutano pamwe chete nemishupa yemasisita kutakura mitoro yakakura. Hypertrophy, iyo inovaka ukuru hwemasisita, hairevi kureva simba, kunyange mune iri nheyo yezvivako chimwe chivako chemasumbu chichakushandirawo zvakanaka pakusimba kwesimba.
Simba richava nheyo dzechikamu chinotevera, icho chiri kukura kwesimba. Simba ndiko kukwanisa kutakura mitoro yakaipisisa munguva pfupi. Simba inongova chibereko chemasimba nekukurumidza. Nekukamba, zvinogona kureva kutanga kwepamusoro kana kuti zvakanyanya kuitika zvakanaka kusvika kumugumo. Pakati pemakwikwi emwaka, kurerutsa kunotakura zvishoma uye kuitisa kukwidzika nokukurumidza kusimbisa kusimba kwesimba.
Nguva yegore: Gore rose
Nguva Yakareba: Mavhiki 12, kupera kwemavhiki maviri, ramba uchiine mitambo yakareruka uye kukurumidza kukurumidza panguva yemakwikwi.
Mazuva evhiki: 2-3, uye zuva rimwe chete pakati pezvikamu
Reps: 8-10
Inoisa: 2-4
Zorora pakati pemisasa: 1-2 maminitsi
Kudzidzira
Pasi pane urongwa hwehukama kune hutano hwakasiyana-siyana hwekudzidzisa maitiro anoshandiswa pamitambo yemvuracraft:
- Barbell squat
- Kushandisa kusveta kusvitsa
- Romanian deadlift
- Akagara mutsara wedambo
- Dumbbell biceps arm curl
- Dumbbell yakanyarara-mutsara
- Dumbbell inotengesa kuwedzera kana kushandiswa kwemashini
- Itai huni huni
- Lat pulldown
- Reverse crunch
Inotsanangura Kuziva
- Ruramisa uremu kuitira kuti zvishoma zvekupedzisira kudzokorora zvikweretese asi hazviiti kuti iwe "utera" zvachose.
- Kunyange zvazvo muviri wepamusoro - maoko, shure, uye mapepa - ndiyo inosarudzwa mumitambo yemvuracraft, tsvina yepamusoro yehudyu, gluteals (butt), uye makumbo ekumusoro uye mimba ndeyekukosha zvakaenzana mukushandiswa kwesimba . Iro squats uye mapfupa anofa anovaka simba uye simba munharaunda ino.
- Usashanda kuti usakundikana nokuda kwekudzivirira muviri kwakadai seye dumbbell press, woodchops uye lat pulldown, uye itai zvakanaka. Chengetedza zvigaro mumhepo yakananga nemaoko ekumusoro kwete kuwedzera zvakanyanyisa pasi pasi parutivi pasi pekufamba. Zvakakosha kuchengetedza avo vanotambura pamwe chete pakudzidziswa kwemitambo apo bfudzi rinowana zvakawanda zvakanyanya "kunze kwekuita zvekunyora" - munyaya iyi pamvura.
- Kana iwe usingakwanisi kupora kubva purogiramu nezuva rimwe chete rokuzorora mukati, re-ronga purogiramu iyi kune masangano maviri vhiki imwe neimwe panzvimbo yevatatu.
- Unogona kuora mwoyo mushure mezvikamu izvi. Kusuruvara kusuruvara kana kunonoka kunotanga kusuruvara kusuruvara (DOMS) kwakajairika; hutano huripo kwete. Iva nechokwadi chekucherechedza ruoko rwako uye maitiro epfudzi. Dzoka paunenge uine marwadzo akabatana kana kusagadzikana kunonzwa.