Purogiramu inobatana inobatanidza maitiro maviri ekudzidzira: martial arts (simba uye isometric tension) uye kuvaka muviri (basa rekuita muviri). Nokuda kweizvi, mutoro wenyama unogoverwa zvakafanana kumapoka ose emasumbu: masumbu emimba, zvigaro, chifuva, bhanhire rebandauko, shure, mhuru dzenzombe, biceps uye triceps.
Muchiitiko ichi, mishonga yose yomuviri inogamuchira mutoro wekudiwa unenge 2 pavhiki, uye mabheche uye mimba yemimba - katatu pavhiki.
Kudzidzira kunobatsira kuti: kuwirirana kwakagadzirwa kwechimiro nechine-volume-muscular system, kubviswa kwekugadzirisa flabby zvikamu zvemuviri; kunatsiridza mamiriro uye mararamiro; kuwedzera simba.
Zvokudya zvakakurudzirwa hazvina zvipingamupinyi zvakaoma. Zvawakagadzirisa zvaunoda, unogona kamwe kamwe pavhiki mukati mezuva rose une zvose zvaunoda, uye ukanganwe nezvekudya pamazororo uye munguva yezororo.
Ndinofanira kucherechedza kuti handina kumbobvira ndacherechedza uye handina kutevera kudya kwakasimba, nokuti handina kumbobvira ndatambura nokurema kwakanyanya, saka ini handigone kusimbisa pane ini pachangu kuve nekubudirira kwezvokudya zvinokurudzirwa J. Vedral. Asi zvinoratidzika zvakanakira kwandiri.
Sei Joyce Vedral achivandudza shanduro iyi yehurongwa hwake?
Pakutanga, J. Vedral akarayira dambudziko rakakanganwa nemapoka matatu emakumbo. Akabva atanga chirongwa chekudzidzisa vakadzi vezera rake (kunyange zvakadaro, vaduku vakabudirirawo kupinda muchirongwa ichi) kanomwe pavhiki kwemaminitsi makumi manomwe nemagetsi emagetsi, mabhairi uye simulators. Akagamuchira mhinduro dzakanaka pamusoro pemapurogiramu maviri, asi akamanikidzwa kubvuma kuti vakadzi vakawanda vangasarudza zuva rega rega, asi kudzidziswa kwenguva pfupi, nekuda kwekushanda kwakanyanya, uye nemichina yakawanda inogona kuitwa chero nguva uye mumamiriro ose. Maererano naJoyce, iye pachake akapinda mumatambudziko aya, achifamba zvakawanda.
Nokudaro, Joyce Vedral akasarudza kukudziridza pamusana pemaitiro ake chirongwa chitsva chemakirasi kuti awane chimiro chakanaka, achitaura muchidimbu kutungamirirwa kwezvavanoita: huwandu huri kuderera, asi hutsika hunobuda.
- Paunenge uchiita zvidzidzo purogiramu itsva iwe unofanira kushanda zvakasimba, saka unogona kuderedza nhamba yekurovedza kaviri.
- Panzvimbo yekuita maitiro mana eboka remasumbu, unogona kuzviisa kune maviri.
- Usapedza nguva nguva dzose uchichinja dumbbells, mizariro uye simulators: peji 1.5-kilogram dumbbells - ndizvo zvose zvaunoda.
- Sezvo purogiramu yacho yakagadzirirwa kuita basa rakakura, kupumha pakati pezvikamu zvekudzidzira ndeye masekondi mashanu kusvika ku10, uye kwete 45-60, sekugara.
- Kuderedza nguva yekuita basa kusvikira maawa 1.5 pavhiki, tinowana mhedziso imwechete seyemaawa mashanu kwevhiki.
- Nguva yechidzidzo chimwe yakaderera kubva pamaminitsi makumi manomwe kusvika pamakumi maviri nemana, sekuti ikozvino isu tinopiwa kuti tishande zvakasimba sezvinobvira, tichitevera purogiramu inotarisana neyetometric uye simba rinodzvinyirira, kukurumidza kuderedza, kusarudzwa kwemisi uye nzira dzakasiyana dzekudzidzisa.
Ndiani anogona kuita chirongwa ichi?
- Vakadzi kuti vashandise chimiro, mushutu tauriri, kuderedza kuwedzera kuwanda, kudzivirira osteoporosis.
- Varume vanoda kuve nokuzorodzwa, vakagadzirwa musculature nezwi rakakura remasisita uye avhareji yehutundu hwemaviri.
- Avo vasina mukana wekupinda gym (nekuda kwebasa, kufamba, kukuvadzwa zvishoma).
- Bodybuilders, vachishandisa purogiramu yaJ. J. Vedral, sechidziya-mberi musati maita simba.
Maererano naJoyce, mune vhiki unofanirwa kunzwa kuti iwe wakanyanya kusimba, wakanyanyisa uye une simba, uye mumavhiki matatu iwe uchazadzisa zviitiko zvakanaka. Ndinofanira kucherechedza kuti ndakanzwa zvishoma shure mushure mekutanga. Zvechokwadi, kuyerwa kana kuti mushure mushure mechidzidzo chimwe chisina kuchinja, asi pfungwa yekusimbiswa kwemisungo, kunyanya kumira kwakananga kwakabuda pakarepo.
Zvadaro, anovimbisa Joyce, mushure memwedzi mitatu yekudzidziswa kwete iwe chete, asi shamwari dzako dzichashamiswa nemigumisiro inowanikwa. Uye, pakupedzisira, mumwedzi mitanhatu iwe hauzove negiramu yemafuta akawandisa, iwe uchasvika pachimiro chakanaka uye uchafara kutarisa kuratidzwa kwako mugirazi. Kana iwe ukarega zvimwe zvekutengesa pathos yevimbiso dzake, ndichiri chivimbo chokuti kubudirira kwezvidzidzo purogiramu yakarongwa kunogona kubudirira.
Zvechokwadi, mukuita kudaro, unofanira kutevera imwe kudya, iyo inokosha chikamu chepurogiramu yeVedral. Anorondedzera izvi nenzira yakajeka, asi hazvina kuonekwa kwandiri kuti yakagadzirirwa nzira yeRussia yeupenyu, saka ndinofanira kungosimbisa chete kuti inonyanya kuisa zvokudya zvakaderera, zvikuru pamichero, miriwo, zviyo, hove dzakaderera, nyama. Uye, sevamwe vazhinji, vanopa mazano ekuderedza kushandiswa kwekutengesa, kusvuta zvinodhaka, doro ... Hapana chinhu chitsva, zvose zvinonzwisisika uye zvinobatsira. Uye ndaifarira chaizvo chido chaVedral kwete kuisa pfungwa pazvinyorwa zvekoriori kuverenga. Ndinobvumirana naye kuti zvakaoma kumatira kune imwe kudya kunoshamisa, nokuti tinogara tichiedzwa nemuedzo semabiko, mabiko, nezvimwewo. Anopa zano iri munyaya iyi vane zvose zvavanobata, farai nezororo, taurirana neshamwari, uye ikozvino mangwana iwe unogona kuronga zuva rega . Maererano naye, usazvizvidzire mafaro emhando iyi, uye urarame hupenyu huzere. Ndinonyorera mazwi ake zvachose.
Tsanangudzo pfupi yemashoko makuru muYoyce Vedral system
Isometric kudzvinyirira: chiito mune rimwe boka remasumbu riri muhutano, rinopikisa rimwe boka remasumbu kana rakaoma pasi. Semuenzaniso, akagara pachigaro, chengetedza chikamu chepamusoro chemaoko kusvika kumuviri, kuderedza ruoko kusvika kurutikori rwakamanikidzwa kusvika muchiuno, ndokuvhara chibhakera uye kusimbisa bicep rwekurudyi zvakasimba sezvinobvira. Tanga kutengesa ruoko rwako, uchengetedze hutano hwakanyanya mu biceps nzvimbo. Ramba uchishandura ruoko rwako kusvikira chibhakera chako chichikwira kusvika pamapfudzi. Zvadaro, paunenge uine hutano hwakanyanya hwebiceps, dzosa ruoko rwako panzvimbo yake yepakutanga.
Cherechedza kuti mutsara inowedzera muzwi kana ruoko rwakakotama.
Kunyanya kushungurudzika: kuchengetedza kwekugadzirisa simba mukutenderera kwemasisitiki mishonga. Kushandiswa kwesimba rinopesana ndiko musiyano mukuru pakati pechirongwa chekudzidziswa kwemaminitsi gumi nemaviri uye tsika dzekudzidzira kuvaka muviri. Semuenzaniso, unoramba uchinetsa mishonga zvakaoma sezvinobvira paunodzokera kunzvimbo yekutanga nekutambanudza mishonga yemaviri. Pakutanga kuona zvingaita sokuti izvi zvinotarisirwa hazvigone kuzadzika. Iwe unogona, kana iwe ukashandisa mamwe mabasa anonzi dynamic stress.
Tsvina yekudzivirira: misumbu imwe neimwe inogadzirwa mumwe nomumwe, yakasiyana nedzimwe dzose. Kuvhara misuli hakugone kuitika, somuenzaniso, paunofamba: paunenge uchienda, huzhinji hwemisumbu mumuviri wako hutakurwa panguva imwe chete, uye unobata mahudyu, mhuru, bhanhire rebandauko, zvigaro, dumbu, chifukidzo uye kunyange mushure nemutsipa. Ndokusaka kufamba kune imwe yemhando dzakanakisisa dzekuvhima kune avo vanoda kutapudza huwandu hwemafuta. Uye paunenge uchidzidzira pane chirongwa chekusuruvara kwemasimba, iwe unogadzira musimba mumwe chete kana musimba, izvo zvisingatauri kutungamirira kuchinangwa chechikamu chemuviri.
Mumagazini inotevera ndichapfuurira nyaya pamusoro pegurogiramu itsva yeJ. J. Vedral uye inokurudzira kutanga kutanga kuziva zvakaoma zvekuita. Ani naani anoda kujoina izvi anogona kugadzirira makirasi - kutora mbatya uye dumbbells.