Kurovedza muviri kunogona kukamurwa kuita aerobic exercise uye anaerobic exercise, uye anaerobic exercise inogona kupatsanurwa kuita self-uremu kurovedza uye kurovedza uremu. Paunenge uchivaka kudzidziswa kwemhasuru, zvinokurudzirwa kuti utarise uremu hwekudzidziswa, hunowedzerwa ne aerobic exercise.

Uye kurovedza uremu patinofanira kuita musanganiswa webasa uye kuzorora, kugovera zvine musoro kwekudzidziswa kwemhasuru. Iwe unogona kuita maviri kana matatu kusiyanisa kudzidziswa maererano nemamiriro ako pachako, imwe neimwe inotarirwa tsandanyama boka inopihwa 4-5 chiito omni-directional stimulation, chimwe nechimwe chiito chinorongwa 4-5 mapoka, sarudza 10-15RM uremu hunogona kuvandudza tsandanyama dimension.

Boka guru remhasuru rinofanira kuzorora kwemazuva matatu mushure mekudzidziswa kwega kwega, uye boka diki retsandanyama rinofanira kuzorora kwemazuva maviri mushure mekudzidziswa kwega kwega kupa musuru nguva yakakwana yekugadzirisa.

Munguva yekudzidziswa kuvaka mhasuru, isu tinofanirwa kutarisisa kune mapuroteni ekuwedzera, senge mazai, mazamu ehuku, hove yegungwa, nyama yakaonda, zvigadzirwa zvemukaka uye zvimwe zvekudya, kuitira kuti mhasuru dzitore chikafu chakakwana, kuitira kuti tsandanyama dzikure dzikasimba uye yakazara.

Zvisinei, kune imwe nguva yekudzidzira tsandanyama, uchaona kuti nguva yegoridhe yekukura kwetsandanyama yakapfuura zvishoma nezvishoma, kurovedza tsandanyama zvishoma nezvishoma kwakawira munguva yebhodhoro, panguva ino chiyero chemhasuru hachikwanisi kukwira.

Chii chandinofanira kuita kana kukura kwemhasuru yangu kwakamira? Dzidza 4 nzira dzekuramba uchivaka tsandanyama uye kukora!

Method 1, dzikamisa kukurumidza kwechiito, inzwa simba repamusoro

Paunenge uchiita kufamba nekukurumidza uchipikisana nekufamba zvishoma nezvishoma, mhasuru dzinonzwa kuti simba rakasiyana zvachose. Paunenge uchidzidzira, ita zvakawanda kuti upedze nekukurumidza, zviri nyore kuoneka mamwe mapoka emhasuru kukwereta, chiitiko chemuviri inertia, kuitira kuti simba reboka retsandanyama rinoda kuderera.

Kana iwe ukakwanisa kunonoka kufamba zvishoma uye kumbomira kwe 1-2 seconds pakakwirira kwekufamba, kukurudzirwa mumasumbu kuchave kwakadzika, zvichibatsira kuvandudza mhasuru.

Method 2, kupfupisa boka repakati nguva

Nguva yekuzorora pakati pemapoka ndiyo nguva yokuti tsandanyama dzizorore kwenguva pfupi. Paunenge uchitanga kuvaka tsandanyama, kurudziro yeXiaobian ndeyekuti nguva yekufamba kwega kwega kufamba ndeye 45-60 masekonzi.

Kana iwe uchinzwa kuti kukura kwemhasuru yako kuri kubhodha kumusoro, unofanirwa kupfupisa nguva yacho woishandura kusvika 30-45 masekonzi, izvo zvinopa tsandanyama kunzwa kukuru kwekupomba.

Method 3: Kuvandudza huremu hunorema

Kana iwe ukaramba uchiita maekisesaizi mamwechete kakawanda, muviri wako unokurumidza kugadzirisa uye mhasuru dzako dzinosvika pabhodhoro padzisingachakwanise kukura. Panguva ino, simba redu remhasuru rinovandudzwa, uye panguva ino, uremu hwako hausi huremu hwakanakisa hwekuvaka tsandanyama.

Kuti uwedzere kuvandudza chiyero chemhasuru, unogona kuwedzera huremu hwehuremu, izvo zvinogona kuita kuti unzwe wakaneta, nekudaro kutyora bhodhoro, zvichibvumira muviri kusimudzira mapoka emhasuru akawanda kuti atore chikamu mukudzidziswa, tsandanyama dimension icharamba ichiwedzera.

Somuenzaniso: kana iwe bhenji press, yaimbova 10KG uremu, zvino unogona kuedza 11KG, 12KG uremu, iwe uchanzwa tsandanyama kutsvikinyidzana zviri pachena.

Nzira 4: Ita zvinopfuura imwe seti yechiito chimwe nechimwe

Pamusoro pekugadzirisa huremu huremu kuti uparadze mukati memhasuru yekuvaka bhodhoro, unogona zvakare kuwedzera huwandu hweseti. Kana kudzidziswa kwako kwekare kwaiva 4 seti pakufamba, ikozvino unogona kuwedzera imwe seti pakufamba, kubva pa4 seti kusvika ku5 seti, uchiwedzera huwandu hweseti iwe uchanzwa kutaridzika kwekuneta kwemhasuru zvakare, nekudaro uchivandudza tsandanyama dimension.