Mazuva ano, vanhu vakawanda vanotsvaga kusimba, uye vamwe vanhu vanotanga kupinda mujimu yekudzidzira simba, pane kungoita aerobic exercise, iyo inova kunzwisisa kwehutano huri kuwedzera uye kudzika, vasingachatyi kurovedza simba. Zvingave zvekuvaka tsandanyama kana kusimba, kurovedza simba kunogona kutibatsira kuti tipinde muchimiro chiri nani.

Zvisinei, panguva imwecheteyo, vanhu vakawanda vari nyorewo kuwira mune zvimwe kusanzwisisana kwehutano, havana hurongwa hwesainzi kuti vanzwisise ruzivo rwehutano, asi kudzidziswa kweupofu, maitiro akadaro ari nyore kuita kuti kusimba kuve kunokuvadza kumuviri. Naizvozvo, zvakakosha kuti udzidze mamwe maitiro anobatsira ekusimbisa muviri usati washanda kunze.

Hezvino zviitiko zvishoma zvekugwinya kubva kune veterans kukuita kuti uwedzere kusimba kwesainzi, kudzivirira nzvimbo dzezvimbambaira, uye kunatsiridza kusimba kwemuviri!

1. Tsanangura zvinangwa zvemuviri wako
Vamwe vanhu kusimba ndeyekuvaka tsandanyama, uye vamwe vanhu kusimba ndiko kuderedza mafuta, kune vanhu vane chiyero chepamusoro chemafuta emuviri, kuderedzwa kwemafuta ndicho chinhu chekutanga chaunoita, uye kune vanhu vane kuderera kwemafuta emuviri, kuvaka mhasuru ndiyo inotungamira kusimba kwako.
Pane mimwe misiyano pakati penzira dzekudzidzisa dzekuvaka tsandanyama uye kurasikirwa kwemafuta, kuderedzwa kwehuwandu hwemafuta emuviri kunonyanya kuenderana nemaitiro aerobic, kudzidziswa kwesimba sekuwedzera, uye kuvaka mhasuru kunonyanya kubva pakudzidziswa kwesimba, aerobic exercise sekuwedzera.

Simba rekudzidzisa rinonyanya kureva anaerobic breathing based training, yakadai sebarbell training, dumbbell training, fixed equipment training and sprint and other explosive movements, mafambiro aya anonyanya kurovedza tsandanyama, kuvandudza tsandanyama kudzidziswa, kutadza kutevedzera kwenguva yakareba. .
Aerobic Exercise inonyanya kurovedzera aerobics, inogona kuramba ichiomerera kukudzidziswa kupisa mafuta, sekumhanya, kushambira, kutamba, aerobics uye kumwe kudzidziswa, zvinoenderana neakasiyana mamiriro emuviri, unogona kuramba uchiomerera pamaminitsi gumi kusvika paawa imwe. .

2. Gadzirisa chirongwa chesainzi chekusimba
Mushure mekunge chinangwa chemuviri wako chakajeka, iwe unofanirwa kugadzirisa sainzi uye inogoneka kudzidziswa kwekusimba, kudzidziswa kwemapofu kunokanganisa maitiro ekusimba, asi zvakare nyore kurega.
Chirongwa chesainzi chekusimba chinogona kudzorwa mumaawa angangoita 1.5, kwete kureba. Matanho ekusimba: Kudziya - kurovedza simba - cardio - kutambanudza uye kuzorora.

Apo patakatanga, kurovedza simba kunofanira kutevera mararamiro akaenzana, panzvimbo yekutsvaga uremu, kana uchiziva nzira yekufambisa muviri, wobva watanga kudzidzira uremu, kuvaka mhasuru vanhu vanosarudza 8-12RM uremu, kurasikirwa kwemafuta vanhu vanosarudza 10-15RM uremu vanogona. kuva.
Kushanda kweAerobic kunofanira kuchinja zvishoma nezvishoma kubva kune yakaderera-yakadzika kusvika kune yakakwirira-yakanyanya mapurogiramu, iyo inogona kuderedza kuparara kwemisumbu. Kune vanhu vanorasikirwa nemafuta, aerobic kurovedza muviri nguva ndeye 30-60 maminetsi, uye kune vanhu vanovaka tsandanyama, aerobic kurovedza muviri nguva maminetsi makumi matatu.

3, kusimba kunofanirawo kusanganisa basa nekuzorora, kupa muviri 1-2 mazuva pavhiki kuzorora
Kubatanidzwa kwebasa nekuzorora kunogona kufamba zviri nani uye kuita kuti muviri uchinje zviri nani. Boka remamhasuru rinonangwa rinoda kuzorora kwemazuva 2-3 mushure mekudzidziswa, saka ronga 2-3 tsandanyama kudzidziswa kweboka nguva imwe neimwe panguva yekudzidziswa kwesimba, kuitira kuti boka remhasuru rinochinjana kuronga kudzidziswa uye kuzorora, mukuwedzera, unogona kuronga 1- Mazuva maviri ekuzorora kwemuviri vhiki yega yega, kuitira kuti muviri ugone kuzorora, uye iwe uchava nekukurudzira kuri nani kutanga kudzidziswa zvakare muvhiki yechipiri.

4. Gadzirisa chirongwa chekudzidzisa nguva dzose

Mukuita kwekusimba, tinofanira kuramba tichidzidza nekupfupikisa, pane kugadzira chirongwa chekudzidzisa, chinogona kuva kamwe uye zvachose.Fitness chirongwa hachina kumira, chimiro chemuviri chemuviri, kutsungirira kwemhasuru kucharamba kuchivandudza mukuita maekisesaizi, kusimbisa, iwe unofanirwa kuenderera mberi nekugadzirisa chirongwa chekudzidzisa, muviri unogona kuramba uchifambira mberi, gadzira chimiro chakanyanya kunaka. .
Kazhinji, mushure memwedzi miviri yekudzidziswa, chirongwa chepakutanga chekusimbisa muviri chakatanga kugadzirisa, unogona kuedza kuwedzera mutoro, kushandura kufamba, kusimbisa kusimba kwekudzidzira, kupfupisa nguva yepakati, kuti uwedzere kukurudzira boka remhasuru.