Zvakanaka kana iwe uchidzidzisa nguva dzose, asi kuti uwane zviitiko zvinoshamisa, nguva dzose kuti urege kunyangarika mubhidhiyo yefitness neawa haisi kudiwa. Pakati pehafu yeawa munhu wepakati pekutanga anotanga kuneta, kufamba zvishoma, kufunga kwake kunopera uye sechikonzero, kurovedza kunonoka uye kunounza zvishoma kubatsirwa. Izvo zvinonzwisisika zvikuru kushanda kunze kwemaminitsi 20-30 chete, asi nehuwandu hwehuwandu. Hazviiti zvakanyanya kuwedzera masimba uye kuwedzera kutsungirira. Chikamu chekudzidzisa chichabatsira kuderedza nguva ye cardio. Kuwedzera kwakanyanya mumutoro, kunoteverwa nekuderera kwekuwedzera, kwenguva pfupi, kunodzidzisa chirwere chema cardiorespiratory kwete zvakanyanya kudarika nguva refu inotyisa inomhanya kana kutasva mabhasikoro. Chimwe chete chikonzero ndechekuti mararamiro aunosarudza munyaya iyi inofadza chaizvo iwe, vatsvakurudzi vanoti. Dzidzo yehutano yekudzidzira kumba ichakubatsira iwe kuramba uri muduku.
Ndizvo chete zvinodikanwa kuti uite chikwata chinotevera chichakurudzira, uye kwete kukutyisidzira iwe. Kudzidzisa kwemazuva mashoma kunogona kuitwa mumugwagwa kana pane chero motokari yemotokari, kuvaka pane ino inotevera. Mushure memaminitsi mashanu ekudziya-svetuka, famba pamusana wekutengesa kwema1-1.5 maminitsi, ipapo kwemaminitsi makumi matatu, fambisa kusvika kumusoro uye zvakare kudzokera kune imwe nguva inokurumidza. Dzokorora kakawanda. Kudzidzisa kwakasimba hakugoni kumira pasina kudya kwakakodzera uye kunwa doro. Kudya kunofanirwa kunge kwakakwana yemakhahydrates uye mvura: kupera simba kwema 3% chete kusvika 15% kunoderedza huwandu hwemasimba.
Nguva inofadza!
- Sarudza maitiro anobvumira kuti ushandise maitiro mashomanana panguva imwe chete. Pane kungosimudza dumbbells kune biceps, panguva imwe chete inogumbusa. Itai kuti mune purogiramu yenyu muve nekuchiva, kushandura-ups, kushandiswa kwakasiyana-siyana uye mishonga.
- Ita zvidzidzo ... zvishoma nezvishoma. Zvishoma nezvishoma simudza uremu uye sezvinongozvinyaradza pasi (iwe unogona zvishoma nezvishoma kuverenga kusvika kune zvishanu, kusvikira unodzokera kunzvimbo yekutanga). Muchiitiko ichi, mishonga ichaita basa rakapetwa, uye iwe zviri nani unovashandisa munguva shoma.
- Tora nzvimbo isina kugadzikana. Kushanda pane fitball, platform kana, somuenzaniso, kungomira pamagumbo rimwe chete, unomanikidza kushandisa musimba kumira zvakasimba uye munguva pfupi pane zviri nani kupomha muviri wose.
- Deredzai nhamba yematauriro nekuwedzera kumira kana nhamba yekudzokorora. Iwe uchapedza nguva shomanana kwete chete pamadziro maitiro, asiwo pamusoro pokuti zvakare unobva kubva mumufananidzi kuenda kune simulator, nguva imwe neimwe kumirira apo iyo inoda yaunoda iripo.
- Nguva nenguva, shandura kushanda kwako. Mutumbi unofananidzwa kunetseka (uye kunyanya kunetseka mumuviri - kushushikana) kwemavhiki mashoma. Mushure maizvozvi, hutano hwakanaka hunotanga kuderera. Kuti usapedza nguva yakawanda pavari, shandura purogiramu.
- Deredzai nguva dzakasara pakati pekudzidzira uye / kana kufamba panguva ino, muchiita maitiro akasiyana-siyana aerobic maitiro: somuenzaniso, shandisa panzvimbo iyo kana kuti svetuka netambo yokudarika.
- Wedzera purogiramu yako yekudzidzisa plyometric exercises. Vanonyatsotakura mishonga, zvichiita kuti vakurumidze kutambanudza uye nokukurumidza chibvumirano, somuenzaniso, panguva dzemakumbo akasiyana-siyana. Edza zvinotevera. Tora zvipingamupinyi zvakadzika (15-30 cm). Tendeukira kune avo vari kumativi, svetuka kumusoro, kusimudza mabvi ako muchipfuva chako, uye nyika pakati pavo. Dzokera kunzvimbo yekutanga.
Chengetedza maminitsi makumi matatu ekudzidzira. Zvechokwadi, iwe wakanzwa izvozvo kune chimiro chakanaka uye utano huri pasi pehafu yeawa ye cardio inodiwa nezuva. Asi ndiani akakuudza kuti iwe unofanira kunge uchifanira kudzidzisa maminetsi makumi matatu nemakumi matatu zvichienderera mberi. Kana paine nguva isina kukwana, shandisa zvidzidzo zvakawanda zvemafitness. Kudzidziswa kwemaminitsi gumi, yakabatanidzwa nepamusoro-soro, kuderedza huwandu hwe triglycerides muropa uye kuvandudza metabolism kunyange zviri nani kudarika maminitsi makumi matatu. Kana pasina nguva yekuzadzwa kwemangwanani, famba nekukurumidza kwemaminitsi gumi, manheru - gumi nemamwe, uye masikati, pahofisi, kazhinji, nokukurumidza kukwira pamatanho. Kana iwe uchitambura nechirwere chero chipi zvacho, usatanga kudzidzisa kwakasimba pasina kubvumirwa kwachiremba. Usa "kuwedzera" zvinoshamisa kana iwe uri mutsva kuti uve wakasimba: zvipe nguva yekuenzanisa kunetseka. Kana iwe utangotanga kubuda kwemazuva, iwe unogona kuenda kumabasa makuru akakura mumwedzi chete.