Kune nzvimbo dzakawanda mumutambo unoshandiswa mukurasikirwa kwekureruka. Kana pane chido chekuwana chibereko chakanaka kwenguva shoma, zvino sarudza kudzidziswa kwemazuva, izvo zvine zvinoverengeka zvakakosha zvinobatsira.
Mukana wekudzidzisa - chii?
Kune avo vanoda kukurumidzira kuti vawane mafuta ekuchengetedza mafuta uye kuita kuti muviri wavo wakanaka uye wakakodzeremo kune nzira dzakananga mumutambo. Nharaunda yekudzidziswa inetso yakaoma inosanganisira zvikamu zvinotenderera zvepamusoro (anaerobic hurumende) uye zvishoma (aerobic government) mitoro. Kana munhu achishanda zvakaderera, kuwana simba muviri unopisa mafuta, uye kana uchisvika pakakwirira zvakanyanya, makhahydrates anoshandiswa.
Nharaunda yekudzidzira kwekupisa mafuta
Sezvatotaurwa, rudzi urwu rwekudzidzira runobatsira kuderedza uremu, uye zvinokwanisika nekuda kwezvimwe zvinobatsira. Pamusana pekushandurwa kwebasa rakaoma uye rinonongedza, zvirongwa zvemagetsi zvinowedzera, uye mamiriro emasumbu anovandudza, anobatsira kuvandudza kusunungurwa kwemuviri. Kuti uwane simba, muviri unoshandisa mafuta chete, uye kwete glycogen. Kudzidzisa kwekuvhara kwemashure kunokonzera kushandiswa kwemakirori, kunyange mushure memakirasi. Kuti uwane migumisiro, unoda kushanda pane imwe chirongwa chakanaka.
- Mumwedzi wokutanga, ita maitiro ekugonesa, kubhadhara zvakanyanya teknolojia. Mazuva maviri e-cardio-loading anowedzerwa, uye tinotanga nemaminitsi makumi maviri. Nekudzidziswa kwakanaka mumuviri, tadzidzisa kwemaminitsi makumi matatu. pakusimba uye pakadzikama.
- Mumwedzi wechipiri, zvakakosha kushandura simba rinoshandisa uye rinofanira kuitwa kane kana vhiki. Iwe unofanirwa kudzidzisa maererano nechirongwa ichi: maminitsi ekunyatsodzika muviri kwakasimba, hafu yenguva yemoto inotyisa, maminitsi matatu e cardio pamhepo yakadzikama, kwemaminitsi emasimba ekudzidzisa simba kune rimwe boka remasumbu nezvimwe zvakadaro.
- Mumwedzi wechitatu, zvinokurudzirwa kushandisa Tabata protocol .
Nharaunda yekudzidzisa maererano nenzira yeTabata
Kudzidziswa pamusoro peTatata protocol kunonyanya kufarirwa, sezvo inopa migumisiro inoshamisa. Inoratidzwa kuti maminitsi mana. mabasa aya akaenzana nemaminitsi 45. Run at medium medium. Kudzidziswa kwakadaro kwemazuva ekunze kunosanganisira kushandiswa kwebhasikoro, asi iwe unogona kuzvitsiva nekutsvaira, kutarisa, mitambo yekuputika nezvimwewo zvakadaro. Kune makirasi, sarudza maitiro anosanganisira mishonga yakawanda: kusvet-ups, squats, jump, twist, pull-ups nevamwe. Nharaunda kudzidzisa Tabata kudarika maererano neimwe nzira:
- Inotarisirwa kushambidza-up, iyo inotora maminitsi mashanu.
- Kurwisana hutatu kwepamusoro-kukwirira kudzidziswa, iyo inopera maminitsi makumi mana. Nguva imwe neimwe inotora masekondi makumi maviri. nekunetseka kwemasekondi gumi.
- Pakusimba kwakanyanya, kupisa kunofanira kuva 60-85% yepamusoro inotenderwa kukosha. Pakati pezvese kukosha kunodonha kusvika ku40-60%.
Nharaunda yekudzidzira pabhasikoro yakamira
Zvakanaka zvinoguma pakuita kurasikirwa kunogona kuwanikwa kana ukashanda pane bhasikoro, iwe unogona kuisa maitiro akasiyana. Kurwisana kunofanira kusarudzwa mumwe nomumwe, zvichifunga nezvezviratidzo zvavo zvemuviri. Ichokwadi kuti iyo nzira yakasarudzwa zvakanaka icharatidza humwe hutsva hunotyisa huchaonekwa mumasumbu mushure mekufamba mushure maminitsi makumi maviri. pamhanya we 30 km / h. Pain inoratidza kuwandisa kwemakabvumirwo ekudzivirira kwemhepo. Nharaunda nzira yekudzidzisa inoreva kuremekedza mitemo yakawanda:
- Nguva yechidzidzo iri 20-30 maminitsi.
- Muvhiki rinofanira kuitisa zvitatu zvekudzidzisa.
- Iva nechokwadi chekuita basa, iro basa ripi zvaminitsi gumi. pamhanya we20 km / h.
- Icho chinonzi "mode" chinoreva kuita zvidzidzo gumi mumamiriro aya: 30 seconds. kushandura pedals pamhepo yakakura uye zvakaenzana nebasa pa20 km / h.
- Kuti udzorere kufema, tanga kwemaminitsi mashanu. pa10-15 km / h.
Kupindira kwekudzidzisa pane zvishoma zvishoma
Kumhanyira kunofungidzirwa kuti ndiyo inonyanya kushandisa aerobic, iyo inobatsira kuderedza uremu, kukudziridza mishonga uye kuvandudza mamiriro ose emuviri nemuviri. Chigadziro chakanaka cheavo vanoda kuwana mhinduro inokurumidza inodzidziswa kwemazuva paatreadmill. Chokutanga, kuverenga huwandu hwako hwekupera, kubvisa makore ako kubva ku 220. Unofanirwa kudzidzisa pamusana pekuwedzera kwepasita ye 65-85% yepamusoro.
Kuti uwane mugumisiro, iwe unoda nguva yakazara uye nekukurumidza kukurumidza kusarudza chete mumwe nomumwe uye nani pamwe chete nomudzidzisi kana chiremba. Pasi pane muenzaniso wekuti mudzidzi wekudzidziswa kwemukati uri pa treadmill, umo ION inomumwe mutengo wekufungidzira, inogona kutarisa. Kuti uone huwandu hwemagetsi, chiyero chema-10 chinoshandiswa, apo 0 ndiyo inotenderera uye 10 ndiyo yakawanda.
Nharaunda yekudzidzira pamutambo
Sarudza mutungamiri wakaratidzwa ndewevanhu vanoda kuve nedenga rakadzika nekunaka kwakanaka pasina mafuta akawanda. Nharaunda yekudzidziswa kwekureruka kwemazivi inofanira kuitirwa kaviri pavhiki yevatangi vekutanga, uye ipapo, unofanira kuwedzera chimwe chidzidzo. Iva nechokwadi chekudziya-kudzika kuti udzivirire muviri, somuenzaniso, uchishandisa mitambo, inomhanya munzvimbo, kushandura rutsoka nezvimwe zvakadaro. Zvinokurudzirwa kuvaka chidzidzo nenzira inotevera:
- Simba rinoshandiswa, semuenzaniso, kushandura pamusoro wepamusoro;
- Cardio chiito - kumhanya mune imwe nzvimbo nzvimbo;
- cardio chiito - kusvetuka nekusimudza kumusoro kwemakumbo;
- Simba rinoshandiswa - kushandura pamashizha ekumusoro;
- cardio exhalation - kuruka kubva pakusimbiswa kwenhema;
- cardio yozivo - tsoka nemakumbo;
- simba guru-oblique twisting;
- cardio chiito - side jumps;
- cardio kudzidzira - anokwira nechinja kuchinja kwemakumbo.
Chikamu kudzidzisa - kukuvadza
Sezvo izvi zvinotungamira mumitambo zvinoreva basa rakaoma, zvakakosha kufunga nezvezviripo zvinopesana. Iwe haugoni kubata nevanhu vane matambudziko nehutano hwemwoyo uye zvirwere zvakasiyana-siyana zvisingaperi. Nharaunda yekudzidzisa mumitambo inopesana nevanhu vatsva kumutambo, sezvo mutoro wakakomba unogona kuva nengozi kwavari. Chirwere chisina kukodzera chinogadzirwa chinogona kutungamirira kune zvinetso zvakasiyana-siyana zvehutano, saka swedera kumakirasi nenzira yakanyatsotarisirwa.