Kuramba kurovedza

Kuenda kujimu hakuna zvinangwa chete zve kuwana mhasuru, simba kana kurasikirwa nemafuta. Kune zvakare vanhu vanoda kuwedzera kutsungirira kwavo uye nekudaro vachivandudza mashandiro avo epanyama. Kune iyi mhando yechinangwa pane izvo zvinonzi kuramba maitiro. Ndiwo maratidziro ezviitwa zvemhando dzakasiyana nechinangwa chekusimudzira kushomeka kwemuviri uye kutsigira zvimwe zvinokurudzira kwenguva yakareba.

Mune ino posvo isu tichaenda kukuudza iwe kuti ndeapi akanyanya kuramba maitiro uye maitiro ekuzviita.

Chii chinonzi kuramba?

Usati watanga kurondedzera maitiro ekurwisa, zvakanaka kuti uzive kuti chii kuramba kwacho. Iyo ipfungwa inowanzo nyonganiswa kana ichibatanidzwa nevatambi. Kutsungirira hakusi kwekumhanya kwenguva yakareba usina kuneta kana kusamira. HKune mhando mbiri dzekudzivirira: aerobic uye anaerobic.

Kutsungirira kweAerobic ndeimwe mune iyo mafemo ekufema zvinowirirana nekudiwa kweokisijeni nguva dzose. Zvichienderana nekuyedza, huwandu hwakawanda hweoksijeni hunodiwa mumapapu kana zvishoma. Chero bedzi iwe uchinge wakakwana oxygenated uye moyo wako wekugadzikana wakagadzikana, iwe unogona kushandisa yakawanda nguva uchiedza nesimba remuviri, chero zvingave. Sezvatakambotaura, hatisi kungoreva kumhanya kwenguva yakareba.

Kune rimwe divi, anaerobic kuramba Iyo ndeimwe iyo iko kuedza kuri kudzvinyirira zvekuti hapana nzira yekutumira oxygen yakaringana kuvhara izvo zvinodiwa. Naizvozvo, izvi zvakanyanya kuedza kunoitwa pasina okisijeni kuendesa kune mhasuru nyama. Aya maekisesaizi haafanire kugara anopfuura maminetsi matatu kana akasiyana mhasuru uye neural kukuvara kunogona kuitika. Kunyanya kuramba kurovedza muviri kwatinoita, isu tichirebesa isu kuwedzera nguva yakasimba yekuedza, nokudaro kunonoka kutanga kwekuneta. Mukati meanaerobic kuramba tine maviri madiki:

• Alactic anaerobic. Rudzi urwu rwekushora rine protagonist yayo kurovedza kwenguva yakaderera. Vanowanzo gara gumi nemashanu masekondi. Pano simba rinowanikwa kuburikidza nemamwe masimba ane simba senge ATP uye hapana marara zvinhu.
• Lactic anaerobic. Aya maekisesaizi anoitwa kusvika pamaminetsi maviri. Simba rekuchengetera iri mhasuru glycogen uye sechigadzirwa chemarara chinovanza lactic acid.

Mienzaniso yekudzivirira maitiro

Kune akawanda marudzi emishonga yekudzivirira. Chimwe nechimwe chazvo chakanangana nekuvandudza mhando yekuramba kana kuwana mashandiro mune chimwe chikamu chemuviri wedu kana mutambo watinoita. Tichaongorora imwe neimwe kuti tiende mune zvakadzama.

Kusimudza muviri

Aya maekisesaizi anozivikanwa uye ekare nekuti akave akaitwa kwenguva yakareba. Aya ndiwo maekisesaizi anoshandisa yako wega huremu kusanganisira yemhasuru kutsungirira Iwo ari nyore maekisesaizi ekuita uye haadi akawanda emidziyo kana yakawanda nzvimbo.

Semuenzaniso, isu tinowana maekisesaizi senge kusundira-kumusoro, mudumbu, kusundira-kumusoro kana squats. Aya maekisesaizi ane akasiyana akasiyana anogona kuvandudza mashandiro emunhu chero ani anoaita kune imwe nguva yenguva.

Tambo, pulleys kana hwema huremu

Aya maekisesaizi anonzi muchina kurovedza. Pulleys netambo hazvisi kungoshandiswa chete kuwana mhasuru mashoma. Ivo vanoshandawo kuvaka yakasimba. Mune ino kesi isu tinoshandisa iyo ballast sekudzivisa kukunda uye inosungirirwa kune pulley. Aya maekisesaizi anotendera iwe kukurudzira nhamba hombe yemhasuru saka inoshanda kwazvo.

Nemahuremu emahara isu hatina kufamba kwakatungamirwa, asi isu tinoshandisawo mabara uye madhiri ekukunda masimbi. Kubatsira kwezviitwa izvi ndekwekuti vanovandudza mashandiro musimboti sezvo vachipa chinodikanwa chikuru pane kudzikama kwemuviri. Pane pulley isu tine yakanyanya kutungamirwa kufamba uye isu tinokanganwa "kuchengeta mwero wedu."

Plyometrics kurovedza muviri

Maitiro ane zviitwa izvi anokurumidza uye anoputika. Ivo vakakwana kuti vawane aerobic kutsungirira uye vanobatsira kunonoka kutanga kwakawanda kuneta. Isu tine maekisesaizi senge bhokisi kusvetuka, slam dunk uye mushonga bhora rinokanda.

Kumhanya uye kumhanya

Ehe, kuramba kunogadziriswa zvakare mukumhanya kurovedza muviri. Iwo ndiwo anozivikanwa ekupikisa kurovedza par kugona. Mujaho unoda zvimwe zvinhu zveaerobic zvinobatsira kuyedza kutsungirira kwemhasuru kwenzvimbo dzapasi.

Kune mhando dzisingaperi dzebasa. Tine mujaho mupfupi uye wakanyanya, iyo refu nhangemutange, iyo marathon jog, nezvimwe. Zvese zvezviitwa zvinozivikanwa uye zvakajairika kuitwa.

Kushambira uye kuchovha bhasikoro

Zvimwe zveanonyanya kuzivikanwa kuramba maitiro. Haingori chete ine zvinhu zvinoverengeka zvakanaka zvehutano, zvese kushambira uye kuchovha mabhasikoro akakwana kuramba maitiro. Mukushambira iwe unoshanda pane zvinodiwa neoksijeni uye unodzidza kuzvibata. Pane rimwe divi, Kuramba kwemvura kunobatsira iwe kunatsiridza simba remhasuru uye kuyedza kuramba kwekuneta kwemuviri wese.

Kuchovha kunonyanya kutarisana nekurovedza makumbo. Nekudaro, zvinobatsira kushanda nesimba pamwoyo uye pulmonary kugona. Iyo haifanire kunge yakamira yekumisikidza bhasikoro, inogona zvakare kunge bhasikoro remakomo uko iwe kwaunogona kuita nzira pamatanho akasiyana.

Soccer uye tenesi

Iyi mitambo miviri inozivikanwa inozivikanwa mitambo inotsungirira. Uye zvakare, mitambo yese iri miviri inopisa yakawanda macalorie. Ivo vakakwana kune avo vanoda kuchengetedza mashandiro akanaka uye hutano hwakanaka hwemuviri. Iwo maekisesaizi anoda nhangemutange yemhando dzakasiyana. Iwe unoshanda zvese aerobic uye anaerobic kutsungirira. Kubatsira kwacho ndechekuti iwe unogona kuzvijaidza neshamwari uye nekudaro ivo vanozove chimwe chinhu chinotakurika uye chinonakidza. Unogona kurasikirwa nemafuta kana iwe ukadzora macalorie mune chako chikafu.

Crossfit

Ehezve, ini ndaifanira kutaura mutambo uri kuenda nehutachiona. Icho chimiro chemuviri chinogadzirira iwe kune akasiyana maitiro ekurovedza muviri anosanganisa masimba akasimba uye mafambiro kuti ugone kushanda pane akasiyana madhiri. Iwe unogona kushanda kuremedza, jimunasitikisi kana metabolic kudzidziswa. Kunyangwe isiri iyo yakanyanya kuratidzwa, inoshandawo kuwana mhasuru uye kurasikirwa nemafuta sezvo ichiwedzera caloric mari.

Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve kuramba maitiro.