Kutsungirira kurovedza kunoranga muviri uye kunogadzirira kuti uite basa kwenguva refu murefu wekutengesa. Zvinyorwa zvese, tinodzidzira mishonga, mapapu uye mwoyo kuti tishandise rhythm inoenderana nemutoro mukuru. Kudzidzisa kutsungirira kunonakidza pakuti inopedza simba rakawanda - rinopisa mafuta - ndicho chikonzero ivo vanokosha pakurasikirwa. Kune zvakawanda zvakaoma kudzidzisa mwoyo uye kukura kutsungirira, pakati pazvo zvakaoma kutarisa iwe pachako. Muchikamu chacho, tinotaura pamusoro pokutsungirira kudzidziswa kumba kunyanya kuvakadzi vezera ripi neripi.
Mhando uye zvinhu zvekutsungirira kudzidzisa
Aerobic yunifomu yekuenderera maitiro
Chimiro chemiriridziro chekuita maitiro ekuenderera mberi anoshanda. Iyi ndiyo nzira yakanakisisa uye inosvikika yekushanda kwemaitiro nguva dzose. Icho chinonyanya kukosha chemaitiro ekuberekwa kwemaawa ndeyekudzorera simba nekuda kwehutayidhi-kuderedza kushandiswa kwemhepo yakagadziriswa.
Mhuka yevanhu vasina kudzidza haigoni kuongorora kushandiswa kwemhepo kwakakwana bedzi nokufema, saka inosanganisira kugadzirwa kweii kilojoules inoda kubva kuanaerobic glycolysis - inoparadza mafuta ekuchengetedza mafuta kuunza simba rekuchengetedza simba. Ichi ndicho chikonzero chokukurumidza kuora muviri panguva yekushanda.
Izvochetevhareji mutoro wekudzidziswa kwakadaro kunofanirwa kupedza 15-30 maminitsi. Nekudaro, kumhanya kudarika maminitsi gumi nemashanu pamusana wepakati pekutevedza hakugoni kubudirira. Dambudziko rakasvibirira rinotakura rinofanira kupera kubva paawa 1 kusvika ku3 - kufamba kwemitambo, kunonoka kufamba. Funga izvi zviratidzo zveurongwa hwekudzidzisa munhu oga.
Variable Continuous Exercises
Zvimwe zvinopfuurira zvidzidzo zvinokurumidza kukura musimba, mwoyo uye kupumha nekutsungirira, pamwe nekurangwa. Kuderedza uremu mumutambo wekufamba kune nyore.
Kazhinji kacho kazhinji inotaura nezvekuita zvemaitiro. Somuenzaniso, famba mamita 100 pahupamhi hwepamusoro, zvino enda kunonoka. Zvakare, famba nzvimbo imwe chete uye ugare, uchidzokera kune jog. Usavhiringidza rudzi urwu rwekushanda kwemaawa aerobic nekutsungirira nekati mukati me cardio.
Zvinoreva zvigadziro zvekuenderera mberi kudzidzisa ndekukudziridza unhu hwakasimba, kuti uite basa rakapiwa kuburikidza ne "Ini handigone". Dzidza kutsungirira kubudirira. Usati watanga kurovedzwa, iwe, somuenzaniso, ita bhar - famba 1 km pahupamhi hukuru. Bvisai kurovedza muzviitiko uye fungai chete avo avo kana muviri uri kushanda pahuwandu mutoro. Kumira panguva yekuzorora hakusi kuti hazvibviri.
Kuoma kunzwisisa kwekusiyana kwekudzidzira kunopfuurira mukukunda chikumbaridzo che hypo hypo, apo nhengo dzisina oxygen:
- inokura pamberi pemaziso;
- anoita ruzha munzeve;
- zvinoratidzika kuti iwe uchanonoka matanho mashomanana gare gare.
Izvi zviitiko zvinowanzoitika. Mune mhaka musati musamira kuti muzorore, saka chaizvoizvo mune nguva yakaoma kusvika pakurasikirwa. Ramba uchinonoka kusvikira uchinge wapora, kufema zvikuru uye uende kune rimwe rinotevera.
Nharaunda yekudzidziswa kwekutsungirira kumba
Nzira yakanaka yekukutorera, kurasikirwa nemafuta, kugogodza kufema kwako uye kunzwa kurwadziwa mudivi rako. Nekusazivikanwa kwemaitiro ekudzidzira zvakaoma kuziva, uye zvinonyanya kukosha-kuti uzvidzivirire kumuviri. Izvo zvakakurumbira cardio complexes nezororo zvinoratidzika zviri nyore chete pazvikamu zvevhidhiyo, nokuti murayiridzi akadzidziswa anoshanda. Ichokwadi chekuti isu, vasikana vese, zvakasiyana zvakasiyana. Nokudaro, usasarudza zvivako zvakashata zvikuru, tanga nekugadzirwa kwesimba remasumbu, kusvetuka pamambo, uye zvinoenderera mberi uchikwira kubva kuGillian Michaels.
Anaerobic Strength Kutsungirira Kudzidzisa
Yeuka, vanaerobic workouts ndevaya kana muviri usingashandi, asi mushure mutsva unotakurwa. Izvozvo zvinowanzoita maitiro ekudzidzira nehuwandu hwemitambo mukurovedza. Rudzi rwekurovedzwa rwakagadzirirwa simba rekutsungirira - kusimudza huwandu hwehuwandu, asi kwete kuti uwedzere kurasikirwa.Mune anaerobic complexes, muviri unotora simba kubva kuglucose cleavage reactions. Nhumbi dzayo dzakakwana kuti "fudza" mishonga uye usingaiti mafuta. Zvechokwadi, nehuwandu hunorema 10 kg uye pamusoro pako iwe uchatora uremu, asi "wakaoma" chiyero chichangobatsira kungoita zvekuita uye zvekudya zvemitambo.
Mutemo wevanaerobic kudzidziswa ndeye periodicity. Iwe unogadzira imwe nhamba yemagariro - inogadzirisa - haisi maminitsi mashanu pane imwe neimwe. Avhareji yemasero matatu emaminitsi matatu pamusana weboka. Semuenzaniso, squats muzvikamu zvitatu - iyi inobata vanaerobic. Iwe hauzorevi uremu, asi iwe uchaputira mbongoro uye chiuno.
Kunyanya kutsungirira kudzidzisa kumba
Jump Rope
Classics inomhanya. Chidzidzo chinotevera chinozivikanwa nekukwira rambo. Zvakanaka, edza kumhanyira kanopfuura makumi mashanu nekukurumidza. Hongu, atova pamakumi matatu ekudzokorora, rurimi rwakanamatira pamapfudzi. Skalka - izvi ndizvo izvo musikana wose anofanira kutenga kune chimiro chakanaka. Zvimwe nzira dzinosvika 50 uye zana kazana pamitengo yakasiyana, uye chiuno chichapera nokukurumidza muvhiki imwechete.
Kufamba nokukurumidza
Zuva roga roga, sarudza kuti uende ne mp3 mp3 kwemaminitsi makumi matatu. Iyi iri nyore kugadzirira kushanda muviri. Kunyanya kubatsira kana iwe wakambotungamira mararamiro ehupenyu uye mafuta akanaka.
Marudzi pachikomo
Simba rinotyisa rinoputika, mwoyo, kufema nemisungo yemuviri wose. Tsvaga mugwagwa unofambisa kana kukwira mugomo uye kukwira kusvika mukati mamamita makumi mashanu, uchiita zvose zvaunogona. Enda pasi pfupi uye uende zvakare. Dzokorora nzira kusvika pakupera. Iva nechokwadi chekutora bhodhoro remvura uye kunwa pamatope kune mashoma sips.
Matanho
Matanho zvinhu zvedu zvose. Tinoona matanho - tinokwira makwidza. Hakuchina elevator, escalators uye sloping paths. Kumhanyira pamatanho kunoshanda kupfuura pane chikomo. Kana nhandare iri parutivi rwayo nepamusoro-soro, inguva yekushanyira iyo. Imwe nzira inoshamisa yekufamba-famba - kumhanya kwemasitepisi mune imwe nzvimbo yakakwirira-yakasimuka. Pakutanga, pane zvakakwana 9-12 pasi.
Alternating squats uye push-ups
Musanganiswa weanaerobic uye aerobic mutoro ndiko kudzidziswa kwemasuru uye kupemha nekutsungirira. Kwemaminitsi gumi tinoputira uye mbongoro, uye maoko, uye kudhinda.
- 15 vagere-ups + 10 push-ups
- Zorora 30 seconds
- 20 vagere-ups + 10 kusvitsa-ups
- Zorora masvondo 45
- 25 vagere-ups + 15 push-ups
- Zorora 60 seconds
- 25 vagere-ups + 15 push-ups
Iyi inzira inokurumidza kuunza mutumbi mufananidzo wakasviba. Kudzidzira hakuregi, tinoita zvakanaka. Iwe haugoni kuzviisa pamiganhu pamaoko ako, zvikwirwe pamabvi ako. Iwe unofanirwa kuita zvese nzira uye huwandu mune iyi yekutsungirira kurovedza. Kana zvisina kudaro, "lifebuoy" mudumbu uye papa yakaderera haazoenda chero kupi zvako.