Nechekare nezita unogona kuumbirira izvo izvo kudzidziswa kwepartan. Izvo ndezvekuita zviitiko zvakanyanya kwazvo nechinangwa chekuvandudza kugona kwemuviri nekuvandudza chitarisiko chedu. Iye munhu anoenda kune urwu rudzi rwekudzidziswa anotsvaga chiyero chakakwana pakati pe a inoshanda kudzidziswa uye kudzidziswa kwekushongedza.
Muchinyorwa chino ticha tsanangura zvakadzama kuti kudzidziswa kwaSpartan chii, zvinoenderana nezviri uye zvaunofanira kuita kuti ugone kuzviita.
Mhando huru
Sezvo kudzidziswa uku chisiri chinhu chakajairika chatinacho chero kupi, zvinofanirwa kutariswa kuti mukana wekukuvara ungave wakakwirira zvakanyanya. Chinhu chinowanzojairika kudzidzisa nehuremu mujimu kusvika kuwana mhasuru kana kurasikirwa nemafuta. Rudzi urwu rwekudzidzisa runounza mafambiro atinoshandisa iyo hombe nhamba yemasumbu mapoka.
Pakati pezvakanaka zvekudzidziswa kweSpartan isu tine:
- Kurasikirwa kwemafuta
- Kudzora kukuru kwemuviri wedu
- Kushanda kwemaekisesaizi muhupenyu chaihwo
- Hukuru hwakasiyana mafambiro
- Inoshandira kuwana mhasuru
- Inowedzera kutsungirira kwemuviri uye simba
Uku kudzidziswa chimwe chinhu chakajairika chinogona kubatsira kuwana zvimwe zvakanaka. Iyo yakanaka nzvimbo yekuzviitisa ichave iri bhokisi kunoitwa CrossFit. Kuwanikwa kwezvinhu kwakakosha kana uchiita urwu rudzi rwekudzidziswa, nekuti isu tinenge tichida yakawanda yezvinhu. Zvinyorwa zvinoshandiswa zvakanyanya zvinowanzo mabhawa uye discs, sled, marori mavhiri, svetuka bhokisi, zviremera zvipfeko, tambo, kettlebhero, etc.
Kana tikabvunzwa kana tichigonawo kuzviitira kumba, mhinduro ndihungu. Sezvatakataura mune zvimwe zvinyorwa zvakaita seya CrossFit kumba, kushanda pamba kunotikonzera kuve neganhuriro dzakawanda. Iyo yakanaka ndeye kushandisa maturusi atinawo mubhokisi kana kusanganisa maekisesaizi mukati nekunze kweimba.
Zvipingamupinyi makosi
Chimwe chezvinhu zvikuru izvo Spartan yekudzidzisa inopa ndiyo inozivikanwa inozivikanwa yezvipingamupinyi. Mune mhando iyi yemujaho haungogone chete kupa zvaunogona, asi unogona zvakare kukwikwidzana neshamwari kana nevamwe vanhu. Kana zvasvika pakudzidziswa, kuramba uchizvivandudza pachako kwakakosha kana tichida kuwana mhedzisiro nekuvandudza mashandiro.
Ichowo chisarudzo chakanaka kuziva kuti ndeipi miganhu yako parizvino, inozove mune imwe nguva mushure mekudzidziswa. Unogona kudada newe kana uchikwanisa kuzvikunda pese paunoita kosi yezvipingamupinyi munguva ipfupi inogoneka. Iyo yakanaka sarudzo yekurovedza muviri, kubvira inosanganisa mafambiro akavakirwa pasimba uye kutsungirira kukunda zvipingamupinyi. Iwe unozoda simba rakanaka rekushinga kuzadzisa zvese uye kurarama mukuyedza.
Kana zviri zvemaitiro zvinoitwa murudzi urwu rwekudzidzisa, iwo musanganiswa wezvimwe zvidzidzo. Iwe unogona kutaura kuti anotsvaga chiyero pakati peCrossFit, Strongman neAtletics pakati pevamwe. Kutenda kuunzwa kweiyi mitambo yemitambo iwe unozokwanisa kuve neinonyanya kukurudzira kuti ugone kudzidzisa munzira dzakasiyana dzemagetsi. Nenzira iyi iwe unozokwanisa kupa muviri iwo akakwana mhinduro yekugona kana chiitiko chega chega chichiitika.
Naizvozvo, mukudzidziswa kweSpartan tinowana kurovedza kwakanangidzirwa pazvikamu zvakasiyana senge simba, simba, plyometrics, calisthenics uye metabolic mamiriro. Chinhu chakakosha kuchengeta mupfungwa kana iwe uchida kufambira mberi mune urwu rudzi rwekudzidzisa Iko kuvandudzwa kweako cardiopulmonary kugona. Hazvibatsiri kuyedza kukunda kosi yezvipingamupinyi kana gare gare iwe usina yakakwana cardiopulmonary kugona kutsungirira dunhu rese.
Spartan Workout kudya
Kana isu tichida kutsvaga kuti muganho wemuviri wedu chii, tinogona kuita mhando iyi yekudzidziswa. Nguva pfupi mushure mekuita kudaro, tichava tichikonzera zvinoenderana zvinoenderana padanho rehurongwa hwemitsipa. Nekudaro, kuti ugone kupindura mushe pamhando iyi yekurovedza muviri, zvinokurudzirwa kutevera chikafu zvinoenderana nechinangwa.
Chikafu chinonyanya kushandiswa murudzi urwu rwekudzidzisa chikafu che paleo. Icho chikafu chinovakirwa chete pazvigadzirwa chaizvo senge Nyama neHove, Mazai, Nutsu, Miriwo Yemwaka nemichero, Mbeu, nezvimwe. Pasina chero kugadzirisa kana kushoma kunogoneka. Inogona zvakare kusanganiswa nemamwe maprotocol ekudya akadai sekutsanya kwepakati uye mamwe maitiro ekudzidzisa akadai sekudzidzira kutsanya.
Kuti uite Spartan kudzidziswa iwe unofanirwa kunge uine zvimwe zvinodiwa kuti usangane:
- Iva nehutano hwakanaka hwemwoyo.
- Kudzivirira kwakanaka mumhasuru uye kumhanya kwakanyanya.
- Kuziva kwekutanga kwemaOlimpiki mafambiro.
- Kuva wakadzidzira maitiro esimba akakuzivisa iwe kune maekisesaizi ayo anoitwa mumatunhu. Pakati pezviitwa zvekutanga tinowana iyo squat uye deadlift.
- Iwe unofanira kugona kuita mafambiro uine huremu hwemuviri wako senge chin-ups kana mari.
Kazhinji dunhu rinotarisana nevanhu vane hunyanzvi hwekudzidzira uye vane ruzivo rwakakwana kuti vaite zviitwa zvakanaka.
Zvinowanzoitika
Ngatipei muenzaniso wezvaizoitwa zveSpartan zvekuita.
1) Mhanya
Pazuva rino tinofanirwa kupedzisa dunhu rekudzivirira nematanho anotevera pasina kuzorora chero nguva pakati pezvikamu:
- 1000 metres
- 200mts Kurumidza
- 800 metres
- 200mts Kurumidza
- 600 metres
- 200mts Kurumidza
- 400 metres
- 200mts Kurumidza
- 200 metres
- 200mts Kurumidza
Chikamu icho icho chinoti nekukurumidza isu tichaenda mukumhanya.
2) maminetsi gumi nemaviri EMOM
Isu tinoita 5 kuchenesa magetsi ne15 akateedzana eBurpees uko isu tinokwakuka bhawa gare gare.
3) Tichaita zana kudzokorora kwechifuva pazasi muzvindori.
Nguva imwe neimwe patinoita 15 reps, isu tichaita gumi kuombera pushups uye kutangazve kudzidziswa.
Sezvauri kuona, iko kudzidziswa kuri kudzvanyirira uye chete vemberi ndivo vanogona kuzviita. Uye zvakare, mashoma maitiro ekurovedza muviri anogona kuwedzera mukana wekukuvara. Tinoda kudzidzira nesimba, kwete kuzvikuvadza uye kurasikirwa nezvose zvatawana.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve spartan kudzidziswa uye unogona kurishandisa muhupenyu hwako hwezuva nezuva. Unogona kuva murwi wechokwadi.