Chii chinonzi resistance training?

Resistance kudzidziswa kudzidziswa kwesimba, seyakajairwa squat, kusundira kumusoro, kudhonza-kumusoro, bhenji kudzvanya uye kumwe kudzidziswa kudzidziswa kwesimba, tinogona kushandisa dumbbells, barbells, elastic bhandi uye zvimwe zvishandiso zvekudzidzira, nhanho nhanho kuti uwedzere huremu. , iyo inogona kuwedzera kukurudzira mhasuru, kuvandudza tsandanyama, uye kugadzira chimiro chetsandanyama chinotaridzika zvakanaka.

Saka chii chinoitika nemaminetsi makumi mana ekudzidzira kuramba mazuva ese?Ngationei!

1, kusimba kwemhasuru: kudzidziswa kwesimba kunogona kudzivirira kurasikirwa kwemhasuru, kukubatsira kuvandudza tsandanyama, kudzidziswa kwenguva refu, iwe unotanga kunzwa muviri uchiwedzera compact, kunyanya izvo zvikamu zvinogara zvichisimbisa, senge zvidya nedumbu, zvinogona kuvandudza. kuenzana kwemuviri, kugadzira chiuno chemurume imbwa yechirume, inverted triangle figure, mahudyu evasikana, chimiro chechiuno.

2, kuwedzera simba: kuomerera pakudzidziswa kwekudzivirira kunogona kuvandudza kusimba kwemapfupa, kuvandudza masimba esimba, kukubatsira kuvandudza dambudziko rekushaya simba, nyore kutakura zvinhu zvinorema, kuitira kuti uchengetedze hutano hwakakwana hwemuviri, kupa chinhu chakakwana pfungwa yekuchengeteka.

3, mhanyisa metabolism: kutevedzera kudzidziswa kwekudzivirira kunogona kuvandudza yako yekutanga metabolism, tsandanyama isangano rinopedza simba remuviri, unogona kushandisa macalorie akawanda zuva rega rega, kuitira kuti iwe ugone kuchengetedza yakakwira metabolic level zuva rese, nekudaro uchiwedzera kukurumidza kupisa mafuta, kubatsira kuvaka muviri wakaonda.

4, kunatsiridza mafungiro: kuomerera pakudzidziswa kwekudzivirira kunogona kusunungura manzwiro ekuvanzika, kusunungura dopamine zvinhu, kutsungirira kwenguva refu hakugone kungoita kuti pfungwa dzako dzive dzakasimba, asiwo dzinokubatsira kuvandudza mafungiro, kuderedza kushungurudzika, kuchengetedza mafungiro ane tariro.

5, kunatsiridza kunaka kwekurara: kutevedzera kudzidziswa kwekudzivirira kunogona kuvandudza kushaya hope, kubatsira kuvandudza kurara kwako, kuitira kuti iwe ugone kuve nekudzika, hutano kurara husiku hwese, kuti iwe uzere nesimba.

Kana uchidawo kutanga resistance traiNenguva isipi, unogona kukoshesa kutanga nekuita maekisesaizi emukomboni, senge squats, mabhenji ekutsikirira, kukwasva, uye kudhonza-ups, izvo zvinogona kutyaira akawanda mamhasuru mapoka kuti akure pamwechete.

Kutanga kusimba kunofanira kunge kuri zvishoma nezvishoma, kutanga kubva pamwero wehuremu hwakaderera, kudzidza chiyero chemaitiro echiito, uye zvishoma nezvishoma kuwedzera kusimba sezvo simba rinovandudza, kuitira kuderedza njodzi yekukuvara uye kurovedza muviri zvakanyanya.