Kana iwe wakanga uchitevera chero chinhu chine chokuita nekurovedza muviri, iwe unogona kunge uchiziva nezvezvinoitika tsika: High-intensity training.
Sei HITI yakakurumbira zvakadaro? Ndokusaka rudzi urwu rwekuvhima runopa zvinhu zviviri zvakakosha izvo mamwe maitiro asingashandisi: Maitiro mashoma uye mamwe maoriyori anopisa kupfuura iwe waungawana nechekare yemidhigirii kana simba rokudzidzisa simba.
Uyewo inozivikanwa seMetCon, rudzi urwu rwekudzidzira runosanganisira basa rakakwirira kwazvo paunenge uchishandisa maitiro anoshandisa makoriki akawanda panguva yekushanda kwako uye kuwedzera koriyamu yakapiswa mushure mekushanda kwako (kana, sekudaro nguva inowanzonzi, "afterburn").
Izvi zvakaoma zvikuru -kukwirira kwedunhu-maitiro ekushanda zvinowanzobatanidza muviri wose miviri yakadzika uye nguva shoma yekudzorera. Nguva shoma yekudzikinura inokubvumira kuti upedze nguva yakawanda muanaerobic yako yenharaunda , danho raunofanira kugara kwemainenge maminitsi maviri usati wambomira uye wozorora.
Iwe uchawana zvirongwa zvakasiyana-siyana kunze uko zvinosanganisira kudzidzisa kwemagetsi kunosanganisira P90X , Insanity , uye CrossFit, izvo zvose zvinokonzera muviri wemunhu kusvika pamiganhu yayo nekufambisa kwema cardio uye simba rinoshandiswa kugadzira simba rose nekutsungirira.
Mhando dzeMetCon Training
MetCon kudzidzisa inouya nenzira dzakasiyana-siyana. Iyo yaunosarudza inofanira kubva pane zvinangwa zvako uye, pane dzimwe nguva, basa rako.
- Tactical chimiro chemagetsi chevadziviriri vemoto, vemauto kana vashandi vemitemo, uye vamwe vanogara vachiita zvinhu zvinoda muviri.
- Metabolic chimiro chekusimudzira mitambo. Somuenzaniso, triathlete ingashandisa MetCon kudzidzisa zviitiko zviri kuuya.
- Nehutano hwezuva nezuva uye hutano hwakanaka, ndiko kuti vazhinji vedu vachishandisa sei kurairirwa.
Nheyo dzeMetCon Workout
Izwi rokuti "kugadziriswa kwemagetsi" haritsananguri rimwe basa. Izvo zvinoreva kureva chimiro chekugadzira basa chakagadzirirwa kupikisa masimba maviri makuru emagetsi anobatsira pakuita zvekudzidzira. Simba rekudzidzisa rinotsigira zvakanyanya paAAT , simba rinogutsa zvatinoda zvinodiwa pfuti.
Paflip side iyo, cardio inonyorera inoshandisa glycolysis kupisa miviri yedu kupfuura kwenguva refu, zvishoma nezvishoma zvidzidzo. Metabolism conditioning targets zvose zvirongwa zvemhepo mune rimwe basa rakashandiswa nekushandisa zvakasimba, kufamba kwomuviri wose pamwe chete nehuwandu hwekuita-ku-zororo.
Izvozvo zvinoreva kuti iwe unobva kune rimwe dambudziko rakaoma kune rimwe rinosara kana kuti usingazorori mukati. Iwe unoita izvi kwechimwe nguva, kubva kupi kubva kumasekonzi makumi maviri kusvikira kune maminitsi maviri, kutora mutumbi wako, pfungwa dzako, uye masimba ako ezvirongwa. Mimwe mienzaniso yezvidzidzo zvaunogona kuita mumutambo wakafanana weMetCon Workout unosanganisira burpees , lunge jumps , pushups kana bear bear .
Unofanira Kuedza MetCon?
Ingave MetCon ndeyako inonyanya kubva pane zvinangwa zvako nehutano hwako. Chero bedzi paunotarisa zvaunodya, mapurogiramu akaita seP90x, Insanity, uye CrossFit anogona kubatsira vanhu kuderedza uremu. Iyo yakawanda yevhesi uye simba rekudzidzira inoita kuti.
Zvisinei, hukuru hwepamusoro uye simba remuitiro wacho zvakakodzerwa zvakakwana kune vanhu vanojaira kutora miviri yavo nekudzidzira kune imwe nzvimbo inotevera. Kushanda kwakanyanya kwakanyanya kune vatangatanga kunogona kukonzera kukuvadza , kupisa , uye kusuruvara kunetseka . Kana iwe usingashandisi nzira yako kusvika pakushanda, unogona kuzviwana zvakaoma zvikuru, iwe ucharega zvachose.
Saka, kana kushanda kwako kusina kunyanya kuoma, unofanira kutanga zvishoma nekutsungirira kutsungirira kwako nesimba musati watarisana neMetCon dambudziko.
Kutanga
Kana iwe usati wakagadzirira kushanda kwezvidzidzo zvauchawana mu CrossFit kana P90X, iwe unogona kutanga chirongwa chekuita basa chinokugadzirira iwe zvakanyanya zvakasimba zvinoda kugadzirisa mafungiro.
Semuyenzaniso:
- Dzidzira mazano ekufambira . Pasinei nokuti uri kuita masvingo emasikirwo, mapurisa emotokari kana kusanganiswa, ruzivo rwepakati rinodzokorora chimwe chinhu cheMetCon nekukugombedzera kuti uende kubva kune imwe kubva kune rimwe basa kusvikira kune rimwe kana kupfupika kana kuti kwete. Dzidzirai maitiro enyu pamwe chete nemamwe masekondi makumi matatu kana kupfuura pakati pega rega. Sezvo muviri wako hunovandudza uye iwe unowanzoita zvinetso zvekudzidzira, tanga kuderedza zvisizvo nguva imwe neimwe, kuderedza zvishoma zvishoma nemasekondi gumi nemashanu kana kuti, pakupedzisira, kubvisa mafiro zvachose. Ichi chiito chisina kuwedzera chichawedzera kudikanwa kwemagetsi pamuviri wako, uye ndizvo zvinoreva MetCon.
- Shanduka zvikamu zvakasiyana-siyana mukushanda kwako . Kushandura chido chemagetsi pamuviri wako kunogona kunge kwakajeka sekusimudza zviremera zvakaremara, kushanda zvishoma zvakanyanya panguva yemisangano ye cardio, kutora nguva yekudzidzisa , kuita maitiro ekubatanidza kana kuisa pfupi zvishoma zvema cardio muchirongwa chenyu chekudzivirira simba.
> Sources:
> McCall, Pete. "Mhinduro yei > Ita > Zvose Zvakagadziriswa neMatabolic Conditioning." ACE Fitnovatives Blog, Gumiguru 26, 2012.
> American Council on Exercise. 2013. Kugadziriswa Kwemagetsi - Nzira Yokudzidzira Nayo Zvidi Zvechokwadi (Inonzi Webinar). https://www.acefitness.org/continuingeducation/course/4a5287x6/metabolic-conditioning-how-to-train-for-real-results-recorded-webinar