Mafuta-kutsva yakakwirira kuchinyanya penguva kudzidziswa uremu

Strong, toned muviri - chinhu icho vanhu vakawanda vanoda maawa ari yokurovedza muviri uye kukutadzisa pachavo nesimba. Pashure pezvose, wakawondereiko kudai nhamba kare kurega kuva chete akanaka chizenga - mitambo tinoita kureva utano hwakanaka.

Modern kugwinya varayiridzi kupa zvakawanda kudzidzira siyana. Uye mumakore achangopfuura kuwedzera dzakakurumbira inonzi mukuru-kuchinyanya penguva kudzidziswa. Ivo kuvimbisa anokurumidza nemigumisiro shoma downtime.

Chokwadika, vanhu vakawanda vari kutsvaka mamwe mashoko nokudzidziswa ino. Ndezvipi kurovedza vari yakakodzera? Zvinoita here kuitisa mukuru-kuchinyanya penguva Kurovedza kumba? Kana anopa nokukurumidza nomugumisiro? Matambudziko api anogona kusangana mutsva? Mhinduro dzemibvunzo iyi vari ichifarirwa vaverengi vazhinji.

High-kuchinyanya penguva kurovedza: chii?

Chokutanga, ngationei kubata zvinoreva izwi. High kuchinyanya penguva kudzidzisa - hurongwa yerudzi rutsva kuti zvinosanganisira kushingaira cardio iyo chinjana nesimba mitoro.

Training hazvo kunosanganisira pfupi zvikuru cardio chekupedzisira, iro zvino zvichiteverwa nokudzidziswa simba. Saka, tsandanyama vanogara muzviito, asi mwoyo awana pfupi zororo. Chinguva nokudzidziswa - imwe mhando nehana kuti muviri. Nemazvo vakanhonga kwegadziriro zviitwa unokubvumira kushandisa akasiyana zvachose nenhengo dzawo, izvo chokwadi chinobata kwete chete chimiro asiwo muviri wose.

Sei mabasa hurongwa?

Kutaura zvazviri, musimboti mukuru-kuchinyanya penguva kurovedza iri nyore. Sezvo chikazozikamwa, kukurumidza uremu zvakafanira yokubudisa kurova kwemwoyo kune kufadza - panguva ino muviri okisijeni manwiro inowedzera dzimwe nguva, izvo pamwe ne oxidation masero mafuta. Sezvingatarisirwa, pachiitwa ichi unofanira kuita zvikuru, nokuti muviri une kutanga kushandisa haringakupembedzi simba zvinyorwa, kuti ndiye subcutaneous mafuta.

Pashure pfupi yakatarwa cardio zvichiteverwa simba mitoro. Training kuitika pakati kana kunonoka zvazvingava, asi nokuda mutoro pamusoro tsandanyama ari kupomba kakawanda anodzokororwa. Kwemafuta nokushingaira kupiswa panguva Workout, uye kunyange pashure pacho. Panguva yechiitwa pane kuparadzwa rushoma kuti tsandanyama rinenge uye pakupera muviri, muviri inodzorera kwetsandanyama apo kuramba kushandisa simba rinobva kwemafuta.

Tabata nokuti nokukurumidza mafuta kurasikirwa

Tabata - zvikuru kudzidziswa kunofambira mberi, iyo yakatanga panguva Institute of Fitness muTokyo pamwe kutora chikamu Dr. Izumi Tabata. Uyu pfupi kuekisesaiza kunotora anenge 4 kwemaminitsi. Zvinofungidzirwa kuti panguva ino munhu anogona kupedza zvakafanana macalorie sezvo panguva dzose yemaminitsi 45 Workout.

Chidzidzo rakakamurwa maitikiro maviri:

• First danho kunotora mumasekonzi 20. Panguva ino, munhu anofanira kuenda pokupedzisira, achiedza kuita 30-35 repetitions imwe muviri.
• Danho rechipiri, zvinoderedza, huchavapo mumasekonzi 10. Panguva ino, tinoratidza ndakawedzera kufamba kunogona kubatsira kuderedza kwemwoyo uye shoma breather.

4 maminitsi munhu anokwanisa kuita 8 anogadza vane dzakasiyana muviri mana (kaviri). Zviitwa vanosarudzwa zvichienderana kwegadziriro munhu. Sezvo vanoti pachavo wevarayiridzi 4 yemaminitsi Workout chaizvoizvo migumisiro, asi pakupfuura accustoming muviri mutoro uye nguva inofanira ngazviwedzerwe.

Chinguva kumhanya kana nzira Valdemar Gerschler

Chinguva achimhanya nhasi achiri nevakawanda nzira. A hurongwa rakaumbwa shure muna 1939 ruzivo murairidzi Waldemar Gerschler. Musimboti nehurongwa kwakadaro nyore - kutanga unofanira kumhanya nokukurumidza chinhambwe 100 metres, uye ipapo kupa muviri nguva kuwanazve zvishoma. A zororo nguva kunotora anenge 2 kwemaminitsi. Chokwadi, mumhanyi haafaniri kupedza nguva ari mira - yakakodzera ndakawedzera kufamba kana mumwe muviri. Zvakakosha kuedza kuderedza kwemwoyo kune anorova 120 paminiti, ipapo zvakare, unogona kudzokorora kutsanya nhangemutange. Training zvinotora anenge maminitsi 20.

Games nokuti velocity kana fartlek

ino akasikwa kuSweden - zviri tichibatsirwa vatambi kugadzirira Olympic Games. Fartlek kunosanganisira zvimwe chinhu makwikwi, saka, unofanira kutora chikamu vanhu dzinenge mbiri. Chirongwa ine mumatanho akawanda:

• First maminitsi gumi basketball (zvinobatsira kuti anodziya tsandanyama uye gadzirira muviri mupfungwa).
• Izvi zvinoteverwa maminitsi 10 zvakasimba basketball, umo munhu kumhanya panguva kunonyanyisa nokukurumidza.
• Izvi zvinoteverwa pfupi yokumbozorora, achipa mukana kubata mweya wako - 5 maminitsi ndakawedzera kufamba.
• vakwikwidzi Next kumhanya 100 metres achirurama mutsetse.
• Chimwe 100 metres rudzi, asi yakatenuka kumusoro.
• The mukunopera - 5 maminitsi ndakawedzera kufamba kuti zvishoma nezvishoma zvishoma kwemwoyo.

Chokwadi, chirongwa ichi hachisi dzakakodzerana beginners, sezvo mutoro zvikuru kwazvo.

High-kuchinyanya mafuta wokupisira kudzidzisa penguva paruvanze

Zvechokwadi, zvakanaka kuti chizviite yokurovedza muviri pasi pokudzora murayiridzi ane ruzivo achasarudza zviitwa zvavo zvikuru, achapa mashoma anobatsira mazano. Panzira, simba uye cardio mumba anogona siyana. Somuenzaniso, migumisiro yakanaka kupa mukuru-kuchinyanya penguva kudzidzisa munhu ellipsoid nezvimwe simulators.

Uyezve, chirongwa ingasanganisira muviri ane barbell, dumbbell, anokwira netambo uye nezvimwe mitoro kuti zvakaoma zvichiberekana pamba. Rumwe rudzi nokudzidziswa - tsiva, umo nomurovedzi rubatsiro kunodiwawo.

High kuchinyanya penguva basa pamba: ndivo vanobudirira?

Vanhu vazhinji vanofarira mibvunzo pamusoro kana zvichibvira kushandisa yakafanana zano mumba. Zvechokwadi, hungu. Somuenzaniso, unogona kuwana vasingaverengeki mavhidhiyo pamwe kunobudirira muviri - unogona kuridza navo chete zvakarurama.

Mukuwedzera, chinguva achimhanya uye kurovedza netambo kukubatsira nokukurumidza uremu uye kuvandudza kumwoyo. Chokwadi, beginners vanoti kanenge kakati kushanyira yokurovedza muviri uye kutaura murayiridzi - kuchabatsira kusarudza zvakakodzera zvikuru yakatarwa kurovedza uye ipapo dzaungadzidzire vakazvimiririra.

Ndezvipi zvakanakira penguva kudzidziswa?

Chii yakakwirira-kuchinyanya penguva dzidzo inokosha? Chirongwa ine nhamba zvakanakira:

• Zvinonzi zvakaratidza kuti panguva zvidzidzo izvi mafuta nokupiswa kanokwana dzichimhanya kupfuura Somuenzaniso, panguva dzose kumhanya.
• Tikafunga dzose vanga vaneta pane wakakurumidza muviri, izvo kunotadzisa kuti deposition mafuta mune ramangwana.
• dzevanhu tsandanyama kunova kwakasimba (uyu unoshandawo mwoyo tsandanyama), anowedzera kutsungirira.
• Munguva kupora nguva (maawa anenge 24 pashure kuguma muviri) muviri mberi kupedza doro macalorie.
• Training anogona kuitwa pasina midziyo zvinodhura.
• Session rinovapo hapana kupfuura 20-30 maminitsi, uye kudiwa kubata nguva 3-4 chete pavhiki.

Contraindications kukudziri- unyanzvi

Chokwadi, asati atanga chero Workout vanofanira kubvunza nyanzvi. Pakarepo zviri kutaura kuti beginners mu gym kungasava akakodzera muviri kwakadaro. High-kuchinyanya kurovedza chinguva, vachiri rakagadzirirwa vanhu vanotova zvimwe ruzivo uye kurovedzwa. Kana iwe kuuya yokurovedza muviri kekutanga, unofanira kutanga kugadzirira mutumbi, vaiita pamusoro raita zano.

High kuchinyanya Kurovedza penguva iri contraindicated vanhu vane zvakakomba zvirwere zvetsandanyama nemapfupa emuviri uye kumwoyo. Uyezve, nokudzidziswa ndiko kupa, kana uchiri rokuchinjwa nguva mushure zvinokuvadza. Haugoni kushandisa nyika ino kana kwakanyanyisa kufutisa - kutanga unofanira kuderedza uremu kurovedza mureza uye chete vobva vaita zvakawanda zveBhaibheri nyanyisa.

How kudya panguva kudzidziswa?

High-kuchinyanya penguva kudzidziswa mafuta kurasikirwa chaizvoizvo inoshanda, asi hapana zvisinganyanyi kukosha che pakurwisa yokufutisa ndiko kwakakodzera. Kuti vawane kunonyanyisa kubatsirwawo mabasa mitambo zvakafanira kuchinja zvokudya.

Kutaura zvazviri, nyanzvi zano riri Muterere vari vakanaka mureza. Vanofanira kupa kupfuura mapuroteni zvokudya uyewo zvokudya zvine makabhohaidhiretsi dzakaoma (bota, oatmeal, michero uye miriwo, kunze mazambiringa inotapira). Zvinofanira zvishoma uwandu shuga, pastries uye zvimwe zvinhu zvakabikwa.

Not varumbidzwa kudya pakarepo pamberi Workout. Nenzira, zvakanakisisa kuita muviri mangwanani kana masikati. maminitsi 15 pashure kuguma kudiwa kudzorera pakuenzanisa carbohydrate - zvichava aenderane girazi apuro kana orenji muto, Citrus zvibereko. Next unofanira kudzosera mumatanda ari mapuroteni kuitira kudzivisa kukura catabolic maturo, umo muviri kwatanga pasi wayo tsandanyama tishu. Mushure maminitsi 40, unofanira kutora mapuroteni zvokudya kana mapuroteni kuzununguka. A maawa 1.5 anogona mberi kwemasikati kana kudya izvo, zvakare, zvinofanira kusanganisira mapuroteni uye carbohydrate zvokudya (semuenzaniso, huku yemazamu uye lettuce).

Mashoko okuwedzera

Mafuta-kutsva mukuru-kuchinyanya penguva kudzidzisa sei kupa migumisiro yakanaka. Zvisinei, vanhu vari zano kutevera vamwe mitemo:

• Training haagoni kutanga pasina pre-kudziyisa uye ushamwari-up. Izvi zvinoshandawo kwete chete kune chinguva, asiwo vamwe chero zvirongwa. Chokutanga, unogona kutora pfupi jog, uye ipapo ita zvimwe zviitwa kutambanudza tsandanyama. Chikamu chino Kudzidziswa kutora hapana kupfuura maminitsi 10, asi zvichaita kuderedza njodzi yokukuvadzwa.
• Panguva zvidzidzo unofanira kuva nechokwadi kutakura mvura. In yakawanda hazvina zvakakodzera kushandisa, asi kubvira nguva nenguva, iva nechokwadi kuti sips shoma.
• Munhu anofanira kugara tichiyeuka kuti zvakawanda zvinofanira kwenguva refu-kuchinyanya penguva kudzidziswa. For beginners - ndiwo maminitsi 10. With kuwedzera kutsungirira nguva inogona hwakawedzera, asi kwete maminitsi anopfuura 30. Batanidzwa 3-4 pavhiki vanoshaya, uye chero nyaya kwete kazhinji. Too kakawanda uye yakareba vanga vaneta uchimhanya uye kukuvadza pasi tsandanyama.
• Zvakakosha kusarudza zvakarurama muviri uye vazhinji vakaisa kunze mukirasi. Sezvo vachiti nazvo varayiridzi, 10 yemaminitsi Workout munhu kuita umo zvose kuti kunobvira, zviri zvikuru inoshanda pane yemaminitsi 40 30 kana chidzidzo pasi simba.

Zvinonzwisiswa kuti mukuru-kuchinyanya penguva kudzidziswa, uyewo vamwe chero zvirongwa kugwinya, haagoni kupa mhinduro pakarepo. Kunwa mafuta guru uye tsandanyama kukura kunoitika zvishoma nezvishoma, sezvinoratidzwa vakawanda wongororo. Wana nguva udye zvakanaka - ndiro chete nzira kuvandudza nhamba.