Kana uri kuedza kukudziridza kutsungirira, kusimbisa mwoyo yemagetsi uye kubvisa uremu hwakawandisa, kumhanya kwenguva kunobatsira kuti iwe nokukurumidza uite zvinangwa izvi zvose. Chinokosha chayo chiri mukushandura kwekutakura mitemo. Imwe nguva yenguva yaunomhanya pane imwe nzira yakadzikama, iyo inotevera - mune imwe nzira yakakurumidza kusvika pamagumo ekukurumidza kwako.
Nharaunda inomhanya kuti uwane kurasikirwa
Iyi cardio inoshanda zvakanaka nokuda kwekupisa, uye inogona kuitwa mumugwagwa, kana mamiriro okunze achibvumira. Nharaunda yekurovedza pamutambo wekambani mumakirini emafanini anovaka muviri inogona kunge isiri kushanda. Kune marudzi mazhinji emitambo yekuvhara kwemaawa:
- nguva yeprint;
- rinoramba richimhanya;
- tempo running.
Chikamu chinonzi sprint chinonyatsokura kutsungirira uye chinobatsira kuvandudza kushanda kwayo mukukurumidza. Izvo zvikamu zvose zvakakamurwa kuva zvikamu, zvimwe zvaunomhanya zvishoma nezvishoma, uye chikamu pamuganhu wezvaunokwanisa. Kureba kwezvikamu zvizviongorore iwe pachako, pakutanga zvinogona kuva chikamu chiduku chemamita 100-200. Zvishoma nezvishoma kuwedzera urefu hwavo. Mukudzidzira kwechikoro, kureba kunogona kusvika makiromita maviri. Nhamba yekudzokorora inotsanangurwa nemanzwiro ako.
Kudzokorora kunopesana pakuti kunoshandiswa kure nemakiromita akareba makiromita 1-4. Nhengo yacho inofanira kunge ichimhanya nguva yose. Mushure mekunge nguva iyoyo inopiwa kupazve kufema uye rhythm yemwoyo kusvika kumapfumbamwe makumi maviri nematatu paminiti. Mushure mokuzorora nzvimbo yacho zvakare inokundwa mumhepo inowedzera.
Uye, pakupedzisira, tempo inotanga. Iyi nzira yekudzidzisa yakadzika inobva pakukunda zvikamu zvakakura pazvinenge zvakanyanya kumhanya, asi pane imwe neimwe inotevera "high-speed" chikamu mutoro unowedzera uye iwe unoda kuedza kupfuudza nekukurumidza kupfuura yakapfuura. Pakati, vanopa nguva yekuzorora. Iyi ndiyo imwe yenzira dzinotyisa, asi inoshanda yekuvandudza kutsungirira kwako.
Kudzidzisa kwepamusoro-kwenguva yekugadzirira: kugadzirira.
Kupindirana kana kukanganisa kunopa mwoyo kuwedzera mutoro, unoita kuti uwedzere uye uchinje kune hurumende itsva inowedzera. Nokudaro, unosimbisa muviri wose sewese, uyewo unopedza simba rakawanda uye panguva imwechete kupisa mafuta akawanda. Zvisinei, kudzidziswa kwakasimba kwakadaro kunofanira kugadzirira muviri. Kuti uite izvi, tanga nekwenyanzvi yekushanda kwemarefu marefu, zvishoma nezvishoma kuwedzera zvose zviri kure uye kumhanya kunomhanya. Kana uchinge uchinzwa kuti unokwanisa kutakura nyore nyore marefu marefu nepamhanho yakanaka, tanga kudzidza kwemazuva.
Uye yeuka, pakupedzisira iwe haufaniri kuderedza kasi, zvishoma nezvishoma unoenda kutamba, ramba uchidzifema uye chete ipapo-danho. Iwe uchakurumidzira kuona kuti hutano hwako huri nani sei nekudzidzisa kwakadaro.