Wakamboedza kudzidziswa simba here? Kudzidziswa kwesimba ndeye anaerobic kurovedza muviri inotarisa pakuvaka mhasuru mapoka uye inogona kutiunzira mabhenefiti akawanda. Kudzidzira kwesimba hakukodzeri chete kune vechidiki, asiwo kunokodzera vanhu vepakati-kati.

Kurovedzwa kwesimba kwakajairwa kunogona kukamurwa kuita: kurovedza uremu uye kurovedza uremu, kudzidzira uremu senge squat, kudhonza-kumusoro, kusundira kumusoro, puranga, kusimudza mbudzi uye kumwe kuzvifambisa kwehuremu, uye kudzidziswa uremu kunogona kushandisa elastic band, barbells, dumbbells. nemimwe midziyo yekurovedza muviri.

Mhedzisiro yeakasiyana masimba ekudzidzira maekisesaizi akasiyana zvakare, kazhinji mu6-12RM (RM inoreva "kudzokorodza kwakanyanya kwehuremu") kusimba, inogona kunyatso kuvandudza tsandanyama dimension, 12-20RM inonyanya kukubatsira iwe kuvandudza tsandanyama mutsara uye elasticity, nezvimwe. kupfuura 30RM yakaenzana nekuita aerobic exercise.

Saka, ndeapi mabhenefiti ekudzidziswa kwesimba kune vanhu vezera repakati?

1. Kudzidziswa kwesimba kunogona kuderedza chiyero chekukwegura kwebasa

Kuchembera kunotanga nekurasikirwa kwetsandanyama uye kuderera kwehutano hwemapfupa, uye kuderera kwehutano hwemapfupa kunotanga pazera remakore makumi matatu nemashanu uye kurasikirwa kwetsandanyama kunotanga pazera remakore makumi matatu, uye vanhu vasingaite maekisesaizi emuviri vanoderera pamwero we0.5% kusvika 2%. gore.

Kuomerera pakudzidziswa kwesimba kunogona kusimbisa boka retsandanyama yemuviri, kudzivirira kurasikirwa kwemhasuru, uye tsandanyama dzinogona kudzivirira mapfupa edu, majoini tishu, muviri ucharamba uchichinjika uye wakasimba.

2. Kudzidziswa kwesimba kunogona kuvaka chimiro chakanaka

Tsandanyama ndiyo matishu emuviri anopedza simba, uye vanhu vane mhasuru zhinji vanogona kushandisa macalorie akawanda zuva rega rega, kudzivirira kuunganidzwa kwemafuta, kukubatsira kuderedza dambudziko rekufutisa kwepakati, asi zvakare kugadzirisa mutsara wemuviri, kukubatsira kugadzira muviri wakaomarara. , tarisa zviri nani muzvipfeko, uye vanhu vachave vane chivimbo.

3, kudzidziswa kwesimba kunogona kuvandudza hutano index

Kudzidziswa kwesimba kunogona kumisa boka remasumbu emuviri, kunatsiridza marwadzo ekudzokera shure, kushushikana kwemhasuru uye zvimwe zvirwere zvehutano, uye kusadzivirirwa kwavo kuchazovandudzwa, kunyatso kurwisa chirwere ichi, kusimbisa kutenderera kweropa, nekudaro kuvandudza matambudziko matatu akakwira, kuderedza kuitika kwechirwere ichi. chirwere.

4. Kurovedzwa kwesimba kunogona kuchengetedza chitarisiko chepwere

Tsandanyama inewo simba rekuchengeta mvura, izvo zvinoita kuti ganda rako rirambe rakasimba uye rakapfava uye rinononotsa kuoneka kwemakwinya. Iwe uchaona kuti vanhu vepakati-kati vanoomerera pakudzidziswa kwesimba vanozotaridzika vadiki uye vane simba kupfuura vezera ravo.

5. Kudzidziswa kwesimba kunogona kusunungura kushushikana uye kunatsiridza kupikisa kushushikana

Kudzidziswa kwesimba kunogona kuita kuti manzwiro ako awane catharsis chaiyo, kukubatsira kuti udzinge manzwiro asina kunaka, zorodza muviri wako nepfungwa, rega uve nechivimbo chakawanda chekutarisana nehupenyu nebasa, uye kuchengetedza kugutsikana kwehupenyu.

mufananidzo

Nekudaro, vanhu vezera repakati-kati yekudzidziswa kwesimba, vanofanirwa kutarisisa kune akati wandei mapoinzi:

1, sarudza yako wega mafambiro emuviri, tanga nekudzika-huremu kudzidziswa, dzidza mafambiro, kuitira kuti tsandanyama dziumbe ndangariro chaidzo, usaite neupofu kuita huremu hunorema pakutanga.

2, usangoita rimwe boka remhasuru, asi kurovedza muviri kweboka retsandanyama, kuitira kuti muviri uwedzere kukura.

3, wedzera mapuroteni akakwana, kukura kwemhasuru hakuparadzaniswe nekuwedzera kweprotein, kudya katatu kudya kwakawanda zamu rehuku, hove uye shrimp, mazai, mukaka, nyama yemombe uye zvimwe zvemhando yepamusoro mapuroteni chikafu.

4. Shivirira uye tsungirira. Kudzidziswa kwesimba, kusiyana ne cardio, haipei mhedzisiro inokurumidza. Tinofanira kuchengetedza kuwanda kwekurovedza muviri, kurovedza muviri kanopfuura katatu pavhiki, nenguva yekuona muviri uchichinja.

5. Mushure mekudzidziswa, zvakakosha kutambanudza uye kuzorodza boka remasumbu rinotarirwa, iro rinogona kuvandudza tsandanyama nezvinetso zvinorwadza uye kubatsira muviri kupora.