Purogiramu
Iwe uchada. Akoki, bhenji kana bhokisi, tambo tsamu 5 m kure, basketball ball, mabhodhoro matatu emaplastiki, rubber shock absorber uye rug.
Makirasi
Ita purogiramu ino kubva Muvhuro kusvika Chishanu kwevhiki 5. Iwe unogona kudzidzisa woga, neshamwari uye kunyange mhuri yose. Chinhu chikuru chakanga chakanakidza! Wakashisa. Tanga ne 5-10 maminitsi ekuderera kwema cardio kudzidzira, somuenzaniso kufamba panzvimbo.
Hitch
Pakupera kwekushanda kwega kwega kwega, dhonzai mapoka makuru emasumbu, achibatanidza imwe neimwe maawa 20-30.
Kusarudza kurayira
Tora zuva rino nemhando yako yaunofarira yakakwana kana edza chimwe chinhu zvachose chitsva. Heano mazano mashoma.
■ Aerobics (pamusha pasi pevhidhiyo katesette kana mubato rine murayiridzi).
■ Yoga (oga kana kuti ane murayiridzi).
■ Oriental martial arts.
■ Kufambisa kana kupedza nguva pakudzidzira bhasikoro.
■ Kuendesa mabhiriji pane nzvimbo dzakapetwa kana dzakaoma.
■ Kutamba (kwenguva yakareba, kudzidziswa yunifomu kana kudzidziswa kwakadzika kwenguva refu).
■ Famba pane imwe nzvimbo yepamusoro kana kuyambuka.
■ Shingairira micheka. Shisa makorikori nemufaro!
■ Tambo, badminton nemimwe mitambo yekunze.
■ Kutamba - kubva kuB ballet kusvika kuJazz-Mazuva ano.
1st week
Muvhuro
Tanga nemuedzo wekuita muviri:
■ Mumaminitsi 1, shandura muviri kuti uverengere kudzokorora.
■ Nyora nguva uye ita mamiriyoni 800 nemigumisiro yakazara.
■ Shingairira, kumira pamasokisi ezvigunwe kana, kana zvakaoma, pamabvi ako.
Iye zvino tsvaga zvawanikwa:
■ Iwe wakamhanya rwendo mumaminitsi matanhatu (kana kupfuura); kwemaminitsi 1 akaita zvishoma pasi pe30 twists; haikwanise kuregera. Saka, une chikwata chekutanga chekugadzirira.
■ Wakakunda kukunda 800 m mumaminitsi mashanu kusvika ku6; kwemaminitsi 1 anoita 30-50 kuputika; ita-ups pamabvi. Iwe une chikwata chepakati chekugadzirira.
■ Mhinduro yako mukumhanya isingapfuuri nemaminitsi mashanu; unogona kuita zvinopfuura 50 twist muminiti 1; wring out, kunamatira pamasokisi. Nokudaro, une chikwata chekugadzirira.
Kana zvikaitika kuti zvigumisiro zvako zvinowirirana nemazinga akasiyana ekugadzirira, tanga kutarisana nemutoro unofanana nehukutanga huwandu. Mushure mekuedzwa, endai muchifamba uye muchimhanya. Nyoreji yepamusoro: famba 200 mamita, uye famba famba yakafanana. Zvimwe zvikamu izvi zviri kure ne 1.5-2.5 km. Ivhareji yepamusoro: kufamba-800 m, kumhanya-800 m. Saka kukunda, naizvozvo, 1,6-3,2 km. High level: kumhanya - 2,5-3 km.
Field kitchen
Chengeta diary yezvokudya. Ichakubatsira iwe kuziva kuti chii, uye nei uchidya. Iwe uchadya kudya kwekudya iwe pachako. Kana iwe uchidzidzisa mangwanani, iva nechokwadi chekudya chamangwanani usati wasvika mangwanani, asi kwete zvakasimba: mafuta kana zviyo, mukaka, jisi shoma uye mamwe mvura. Stock of water. Norm - kwete magirasi masere emvura pazuva. Usati wadzidziswa, zvakanaka kunwa doro rine makhahydrates - tei neshuga, jisi rezvibereko kana juice. Kuenzanisa kwezvibereko. Chiyero chezvibereko muzvokudya zvako zvinofanira kuva: 60% mahydrohydrates, 20% mapuroteni uye 20% mafuta. Kusakwana kwekoriyori. Kuendesa kure mafuta akawanda, kuumba simba risina simba re500 kcal pazuva. Kuita izvi, zvinodya 250 kcal zvishoma pane zvese, uye mukudhura kwezviito zvinowedzera kushandiswa kwesimba ne 250 kcal. Kudzidziswa purogiramu yedu yakanyanya kwazvo, uye iwe uchapisa mafuta kunyange pakudya kwema 1800-2000 kcal. Panguva imwe chete, musimba unotanga kuwedzera, saka tarisa kuchinja kwehuwandu hwako, kwete uremu.
Chipiri
Kupera kwezvipingamupinyi. Vakai mudivi kana paki zvipingamupinyi 6. Darika mutsara usina kuputika kubva pakutanga kusvikira pakupedzisira kamwe, zvino dzokorora. Kutanga: Tora chipingamupinyi katatu. Chikamu chepakatikati: kukunda zvipingamupinyi zvose 4-5. High level: Pfuura ruvara kanomwe.
1. "Chikoro". Dhirova tsvina ye "classic" 6-9 m mirefu Kusimudza mabvi ako nekushanda nemaoko ako nesimba, famba nepakati pegridhi yose, nguva imwe neimwe kuisa tsoka yako mujeri rinotevera.
2. Madonhwe nemabvi anomhanyisa. Sarudza chikamu chenzira pakati pemiti miviri kana mapuranga. Iwe unogonawo kucherechedza kurega iwe pachako, somuenzaniso nemapurasitiki epurasitiki. Inofanira kuva yakadaro kuti kudzokorora kwekupedzisira kwaive kwakaoma kuita, asi nzira haina kutambura panguva imwe chete. Mutanga-tanga: Darika chinhambwe, uchienderera mberi nemabvi ako paakona yakarurama. Maoko ari kumashure kwe musoro.
Pakati pepamusoro / yepamusoro yepamusoro: ita kurwisa. Mirai makarurama, makumbo mapepa-akaparadzaniswa kunze. Bhokisi racho rakanyatsogadziriswa, dhizimusi rakanyanyisa, maoko acho akaiswa pamapfupa. Tora danho rakakura mberi uye uburuke mukurwisa. Maviri mabvi anofanira kunge akafuridzirwa pedyo nechepamusoro. Simbisai misungo yezvigunwe uye mahudyu makanise makumbo enyu uye pakarepo tora danho mberi nemumwe gumbo. Saka, enda nenzira yose.
3. Kudzidzisa mabhosi. Dhonza tambo pakati pemiti miviri kana mbiru panzvimbo imwe chete pamusoro pemapfudzi. Mira padivi retambo. Ruramisa nyaya. Shandisai kumanikidzika, zvibhakane zvakagadzika pamberi pebhokisi, simulating nzvimbo yekudzivirira yebhokisi. Bendama namabvi ako, tora kumambo uye "dive" pasi payo, usingashanduki nzvimbo yemaoko. Saka kukunda nzvimbo yose.
4. Inokwira kubhenji. Simira uchitarisana nebhokisi kana dhidhi. Misoro yakafukidzana kureba zvakaparadzana. Ruramisa nyaya. Isa maoko ako pachipfuva chako. Endai netsoka netsoka panhanho, isa tsoka yako yeruboshwe. Zvadaro tora danho shure, pasi, nerutsoka rwako rworudyi, sarudza kuruboshwe. Mumaminitsi makumi matatu, ita zvikwata kubva kumakumbo erudyi, uye mamwe masekondi makumi matatu - kubva kuruboshwe.
5. Kuchengeta bhora. Nherera pavhu kutanga mutambo, mushure mamiriyoni gumi nemashanu - muganhu wokupedzisira. Paridza mabhodhoro epurasitiki asina chinhu pakati pawo imwe panguva, 3 m mhiri. Shandisa bhora pakati pemabhodhoro eyoka, uchirova naro pasi nemumwe, zvino rumwe ruwoko, kubva pakutanga kusvika pakupedzisira, uye shure.
6. Kuramba. Mumaminitsi 1, inofamba: makumbo kumativi - maoko kumusoro, makumbo pamwe - maoko kumativi. Ramba uchinyanya kunetseka, uye chengetedza shure kwako.
Chitatu
Kukurumidza. Tanga ne jog chiedza kwemaminiti 1. Zvadaro fambisa kwemaminiti 1. Imwe katatu, dzokorora kumhanya kunonoka uye kukurumidza. Zvadaro famba 2 maminitsi. Vose pamwe chete vachaita nguva yemaminitsi gumi. Kutanga: ita 2 nguva. Middle level: kuita zvikamu zvitatu. High level: ita 4 nguva.
China
Circuit training. Ita imwe nzira yekurovedza muviri pasina zororo. Zvino dzokorora zvakare. Mutanga-tanga: ita 3 "miviri". Pakati pezinga: ita 4 "maitiro". High level: ita 5 "mabhiri".
1. Kugadziriswa kwemaoko nechisimba chinotyisa. Ita tsoka dzako pakati pebhanhire rinoshungurudza kana rakasununguka. Tora zvigaro. Zvichindwe zvinotarisira mberi. Rongedza mutsara, ruramisa bhokisi. Simudza mapepa epafudzi uye udzikise mapepa ako pasi. Bhanisa maoko ako uye udonhe maruva pamapfudzi ako. Idzikomba dzinofanira kunge dzichiripo. Zvishoma nezvishoma dzokera kunzvimbo yekutanga. Unodzokorora 15.
2. Kusimudza maoko kumativi acho nekutya kunotyisa. Siya gumbo rimwe pamusana pekunyangadza. Ruramisa nyaya. Maoko zvishoma kupeta. Zvichindwe zvinotarisa mukati. Pasina kupfeketa mabheji, pamwe nekuedza kwemisungo yemapfudzi, simudza maoko ako kumativi ose kusvika kumazinga emafudzi. Usafambisa nyaya yacho kumashure. Zvishoma nezvishoma dzokera kunzvimbo yekutanga. Unodzokorora 15.
3. Kudonha munzvimbo. Simuka zvakananga. Misoro pahupamhi hwemapfudzi, thorax yakanyatsogadziriswa, mhizha inopera. Maoko akaiswa pamapfupa. Tora danho rakakura mberi uye uburuke mukurwisa. Zvose mabvi anofanira kunge akadzikatira pamakona akanaka. Simbisai misungo yezvigunwe uye mahudyu makanise makumbo enyu uye dzokera kunzvimbo yekutanga. Ita zvinyorwa zvishanu zvakatanga nemumwe, ipapo imwe gumbo.
4. Pushups, Mira pamativi ose mana. Isa maoko ako zvishoma pane mapepa ako, minwe yako inotarisira mberi. Pasi pemapanga kuitira kuti muviri uite mutsara wakarurama kubva kune vertex kusvika pamabvi. Bend the elbows panzira yakarurama, uye chengetedza. Unodzokorora 15. Kana iwe wakagadzirirwa zvakanaka, ita pfuti-ups, usamira pamabvi ako, asi pazvigunwe zvako.
5. Plie (squat) nekukanda bhora. Tora basketball nemaoko maviri. Simuka zvakananga. Makumbo acho akareruka kupfuura mapepa, masokisi anenge aendeswa kumativi. Maoko ane bhora zvakaderedzwa pachena. Ruramisa nyaya. Ita plie usina kuchinja nzvimbo yemuviri nemaoko. Ruramisa makumbo ako, uchisimudza maoko ako nekukanda bhora. Pasina kuderedza maoko ako, mubate naye uye dzokera kunzvimbo yekutanga. Ratidza kudzokorora kwechiitiko ichi.
6. Tendesa tsvimbo nekushamiswa kwekunyangadza. Isai tsoka dzenyu pakati pebhanhire rinoputika. Misoro pahupamhi hwemapfudzi, zvigadziko zvinotarisa mukati. Nzwisisa zvigaro. Shandisai sopapula, shandisa mhizha. Chengetai mabvi enyu uye musimire mberi kubva muchiuno zvenyu mushure mutsva. Muviri unofanira kunge wakaenzana nehuvhu, maoko akajeka - akadzikisa pachena. Simbisa misungo yekumusana, tambanudza maoko ako pamusoro pehuta kumativi. Gara munzvimbo iyi, ipapo dzokera kune yakasikwa. Unodzokorora 15.
2 vhiki
Muvhuro
Kupera kwezvipingamupinyi. Sezvakaitwa Chipiri chevhiki. Inokwira pabhenji ichadzoserwa nekusvetuka tambo kweminiti imwe.
Chipiri
Kudzidziswa nechisarudzo. Sarudza rudzi rwekuita basa raunofarira.
Chitatu
Circuit training. Senguva yeChishanu 1st week. Panzvimbo pokusimudza maoko ako kumativi acho nekunetseka, ita zvikwata pamasokisi ako. Simuka zvakananga. Makumbo acho akafara pamapfudzi, makumbo akafanana. Ruramisa nyaya. Isa maoko ako pachipfuva chako. Simbisai misuru yegumbo rezasi kune zvigunwe, gara uye zvishoma nezvishoma kuderera. Unodzokorora 15.
China
Kufamba / kumhanya. Pakutanga level: kumhanya - 400 m, kufamba-400 m. Chinangwa chako: maviri maviri ezvimwe zvakadaro. Average level: running - 1200 m, kufamba-400 m. Dzokorora 2-3 nguva. High level: run - 3-4 km. Pakupera kwekuvhima, shandura kwemaminiti 1 uye zvitatu zvemashumi gumi-gumi.
3rd week
Muvhuro
Kudzidziswa nechisarudzo. Chero chero rudzi rwekuita basa.
Chipiri
Circuit training. Senguva yeChishanu 1st week.
Chitatu
Kufamba / kumhanya. Pakutanga level: kumhanya - 400 m, kufamba-400 m. Chinangwa chako: maviri maviri ezvimwe zvakadaro. Average level: running - 1200 m, kufamba-400 m. Dzokorora katatu. High level: run - 4 km. Pakupera kwekuvhara muviri, ita 2 sezvikamu makumi maviri uye makumi maviri.
China
Kupera kwezvipingamupinyi. Sezvakaitwa Chipiri chevhiki. Kudzidziswa paunosarudza kuchaita musiyano mukutamba kwako mitambo uye kubatsira kudzivisa kuparara
4th week
Muvhuro
Circuit training. Senguva yeChishanu 1st week. Panzvimbo yekurwisana panzvimbo iyo, ita zvinorwisa zvakare. Mirai makumbo, makumbo mafupa akaparadzaniswa, maoko mahudyu. Dzokera shure uye udonese muwunge. Tambanudza, tumira uremu hwemuviri kumusepa uri shure, ugoisa umwe wacho. Zvino tora danho shure kubva kune rimwe jumbo. Ita 15 kurwiswa pamakumbo ose.
Vhiki yechishanu
Muvhuro
Kufamba / kutamba Nhamba yekutanga: kumhanya - 800 m, kufamba-800 m. Chinangwa chako kukunda nguva gumi. Average level: run - 1600 m, walk - 400-800 m Repeat 2 times. High level: run - 5 km. Pakuguma, ita magadziri 4 ezvinyorwa zvemashure-ups uye uite twisting kweminiti imwe.
Chipiri
Kufamba / kumhanya. Pakutanga level: kumhanya - 1200 m, kufamba-400 m, uye 20 kusvitsa-ups. Chinangwa chako: 4-5 nguva dzakadaro. Average level: run - 800 m, uye 15 kusvitsa-ups uye 30 twists. Dzokorora 5-6 kaviri. High level: kumhanya - 800 m, ipapo 20 kusvitsa-ups uye 50 twist. Dzokorora 5-6 kaviri.
Chitatu
Kupera kwezvipingamupinyi. Sezvakaitwa Chipiri chevhiki.
China
Kudzidziswa nechisarudzo. Edza chimwe chinhu zvachose chitsva kwauri. Kusiyana nemhando dzakasiyana dzekudzidziswa, iwe uchawana zvibereko zvakanaka
Chipiri
Circuit training. Senguva yeChishanu 1st week. Kumanikidzika pushing-ups. Kana iwe waigara uchitenderera pamabvi ako, ikozvino-pane masokisi. Nokuda kwepamusoro-soro yekugadzirira: isa tsoka dzako pabhenji kana bhokisi rakagadzikana uye fairira munzvimbo iyi.
Chitatu
Kupera kwezvipingamupinyi. Sezvakaitwa Chipiri chevhiki. Chero chezvipingamupinyi zvinogona kushandiswa nekusvetuka kune rumwe rutivi. Sarudza chikamu chenzira pakati pemiti miviri kana kuti chengetedza kurega iwe pachako. Mira nechepamucheto kumativi, ita tsoka dzako paupamhi hwemafudzi. Nyaya yacho yakanyanyiswa mberi. Makumbo nemaoko zvakanamatira, zvibhakera pamberi pebhokisi, zvose kudzivirirwa. Tora danho kune rumwe rutivi nerutsoka rumwe, uye tumira imwe. Saka vakunda kure nekuguma, uye-shure. Makumbo haana kunyatsogadzika, zvose zvinomhanya zvinoedza kuita mukati memicircle.
China
Kudzidziswa nechisarudzo. Iwe unogona kupa zvido kune chero rudzi rwekuita basa. Pakupedzisira, famba kuburikidza nemuedzo wepfungwa, sekuMuvhuro 1 st wevhiki. Enzanisa nemigumisiro.