Kune kushamiswa kwevanhu vose, chirevo chekudzidzisa varume nevakadzi hachisi chakasiyana zvakasiyana. Uye vose vanoda cardio kuti ureruke kurasikirwa, uye kuyerwa - kwechigadzirwa chemasimba mashoma. Asi pane imwe chete yehuguti, iyo, ine purogiramu yakafanana mumitambo yekuvhenekera inovabvumira kuita zvinoshamisa zvakasiyana-siyana - mahomoni . Mumuviri wemunhu unopindura zvakasimba kumasimba ekudzidzira, zvichiita kuti kuve nekununurwa kwevarume. Uye mutumbi wechikadzi uri pasi pesimba rerongwa rakanaka rekurovedza muviri unongorodza zvinyorwa zvaro zvakanatswa.
Dzidzo yevakadzi mumitambo
Nyaya inowanzozivikanwa zvikuru, nekuda kwekuti vakadzi vanotya kuyambuka chikumbaridzo chekurovedza muviri - ndiyo pfungwa yakanyatsogadziridzwa yokuti kudzidziswa nezviremba kuchaita kuti vave "vakashinga" mupfungwa yakajeka yezwi. Asi chaizvoizvo, hapana purogiramu yekurovedza yevasikana inokwanisa kupa mitezo yakadai pasina kuwedzera kwekushandisa vanabolic zvinodhaka uye zvakakwana zvinowedzera mishonga.
Chirongwa chevakadzi chakanaka chekuita zvekudzidzira muviri kunofanira kusanganisira:
- Maminitsi gumi okudziya-up;
- kudziya-mapfupa emasumbu ose nemajoini kudzivirira pakakuvadzwa;
- maitiro ekunyora aya anofanira kuiswa muzvirongwa zvevakadzi zvekurovedza kwete katatu pavhiki;
- mushure mekudzidziswa kwega yega iwe unoda kugadzira fodya uye kutambanudza kunatsiridza kushanduka uye kushandiswa kweropa mumisungo, iyo inokuchengetedza kubva ku-post-training syndrome zuva rinotevera.
Kudzidzira
- Elliptical Mudzidzisi - tinodziya muviri, tinowedzera kupisa. Tinosvava pane ellipsoid, kana, zvakanakisisa, pamugwagwa we cardio. Idziya-inopedza maminitsi gumi. Kushanda pane ellipsoid kunoshandiswa pamutengo wehutatu hwemuviri weanodzidziswa - zvakakosha kuti tifunge pedal, zvichiguma, kufamba kunoitika. Panguva imwe chete, maokowo anobatawo. Pa elliptical simulator kune mukana wekuwedzera kushorwa, ipapo mutoro wepamusoro pemapoka emasumbu achawedzera.
- Mhedziso yepamuviri - kusimudza muviri pane bhenekeri. Chokutanga pane zvose, misoro yepamusoro yebhidhiyo inoshanda pano. Bata maoko mushure memusoro, mabheji anotarisa kumativi, pakukwira kubuda, pakudzoka kune FE - mweya. Tinoita kudzokorora 15-20.
- Makumbo anokurudzirwa muchirevo. Muchikamu chekutanga chemakumbo makatambanudzwa, kana zvichikwira tinodhonza makumbo kumapfupa, tichiapfugama mumabvi. Muchiitiko ichi, mishonga yemashizha ezasi inobatanidzwa. Patinenge tichisimudza, tinowedzera.
- Kudzidzisa kwemigwa - kurwisa nemarara. Imwe yenyanzvi dzakawanda dzekudzidzira kwemisumbu yemakumbo nemabvi. Nzvimbo yekutanga yakajeka, rutsoka rworuboshwe mberi, rakasara, rinosara pane zvigunwe. Mumaoko akaiswa dumbbells. Pakuzorora pfugama bhora rinotangira uye udzikise gumbo rinotsigira pasi. Pakuvhenekera - gumbo rekumusoro rakanamiswa, gumbo rekumusoro rakasununguka. Icho chinonyanya kukosha - mabvi emutsopa wepamberi haafaniri kuputika kubva kumakona, sezvo izvi zvinogona kutungamirira kukuvara. Mabvi etsoka rekumusoro haagoni kubata pasi, uye kusimbiswa, simba rose mubasa rinofanira kutungamirirwa chitsitsinho chemuganzo wepamberi, sekunge kana uchida, kuchiisa pasi. Zvakakosha kuita zvitatu zvemashure makumi maviri nemakumbo pamakumbo.
- Kufa kune imwe yedzidzo yezvimedu zvemakumbo uye kumashure. Makumbo acho akadzikiswa, mapepa acho anodonhedzwa, musana kunyange. Mutsipa uri mumaoko akadzikiswa, pachiuno. Isu tinoita nzvimbo yakatambanudza mberi uye yakananga zvakare, maoko ane griffon achiwa pasi pemabvi - exhale. Tinozodzokera kuI IP mukufemerwa. Bharamu inofanira kufamba nemakumbo, tsoka mumudonho wakamanikana, zvitsitsinho hazvibvi pasi. Mhirizhonga inofanira kunzwika, kutanga kune dzose, kumashure kwehudyu.
- Mheto inoputika pamusimiriro uri pamimba - mushure wegumbo rehudyu uri kure. Pasina mhosva iwe unogona kubvarura chiuno chako kubva pabhenji.
- Uyezve, pasina nguva yekuzorora, tinoita huwandu hwemashoko mu supernet. Muchizivo chekuita, hamstrings, maziso emakumbo uye kumisikidzwa kwemashure kunobatanidzwa. Makumbo panguva yekushanda kunofanira kunge yakananga, pamwe nemuviri kusimudza tinowedzera, kushungurudza uye kupfupisa maronda.
- Icho chikwata chetchmill is hitch kwemaminitsi gumi. Kana chinangwa chako chiri kushaya uremu, tsvina yako inofanira kuva yekuenderera mberi kwekuvhima, asi ne cardioclone uye inopedzisira kwemaminitsi makumi mana kana yeawa, uye imwechete imwechete maminitsi mashanu kusvika kune gumi ekugunzva.