Ungatanga sei kugwinya muviri kwakakodzera?
Zvakanaka, kana uchida kuvandudza hutano hwako, unofanira kuita maekisesaizi kwemazuva mashanu pasvondo, King Hancock, ACSM-CPT, sweat 2 Success trainer onNEOU, sangano reHealth rinoona nezvekufambisa mashoko ehutano, rinoudza Health. Izvozvo zvinganzwika sezvakawanda, asi hazvichadiwi kuti zuva nezuva rive rakaoma, uye maitiro ako ekurovedza muviri anogona kunge ari ekupedzisira kwemaminitsi makumi matatu.
Kuti unonzwisisa nguva yakawanda sei zvinoenderana nekuti unonakidzwa sei nehutano hwako uye nenguva yaunayo, zvakare. Kana uri mutsva pakuita maekisesaizi, semuenzaniso, tanga nepfungwa diki, senge kufamba netsoka nhanho 10,000 masikati kwemazuva mashanu pasvondo. Kana, kana purogiramu yako isingakubvumidze kuita mazuva mashanu ekurovedza muviri pasvondo, ronga kwemazuva matatu uye cherechedza kana uchigona kuita kuti maekisesaizi iwayo ave akaomarara.
Uchafanirawo kuchinjana maitiro ekurovedza muviri aunoita pamazuva mashanu. Kana zvichibvira, ronga mazuva maviri kana matatu ekurovedza muviri wopedza mamwe mazuva matatu uchidzidzira magetsi.
Kana uchiita maekisesaizi mashoma mukati mevhiki, unogona kusanganisa magetsi ne aerobics mumazuva ako (funga: kumhanya kwemaminitsi makumi maviri uchiitwa nekushandisa maminetsi makumi maviri nemashanu ekudzidzira uremu). Maekisesaizi ekudzidzira mutauro wakadzika (HIIT) kana edunhu anogonawo kubatsira kuderedza kudzoka nenguva, kunyangwe zvichipa muviri wako mukana wakanaka wekudikitira, Kristian Flores, CSCS, murairidzi wemagetsi ne conditioner anoshanda kuNYC, anoudza Health.
Kunyangwe zvichikuomera kuvimba kuti zviroto zvehutano zvakasiyana-siyana zvinoenderana nekurovedza muviri kwakasiyana-siyana, ramba uchifunga izvi: kungave uine chinangwa chekuderedza huremu kana kuvaka magetsi kana kwete, zvakakosha kuisa dzidziso yega yega yekurovedza muviri uye yekurovedza muviri kana yemagetsi mukurovedza muviri kwako.
Zvisinei, pakupedzisira, nzira yaunoronga nayo maekisesaizi ako uye zvaunoita paekisesaizi yako yekurovedza muviri zvinoenderana nezvaunonyanya kufarira, Flores anodaro. Kana uchivenga HIIT, zvirege. Kana uchida kutamba nekuchovha bhasikoro, zvirege. Kunakidzwa neekurovedza muviri kwako kuchakubatsira kuti udzoke kuzowana ziya rakawanda uye uwane mhedzisiro yakanaka.
Zvekuita pakurovedza muviri kweCardio:
Ngationei kuti ndezvipi zvishandiso zviri kushandiswa nenyanzvi dzekurovedza muviri kuvaka Cardio Zone!
Sangano reAmerican Heart Association rinokurudzira maminetsi zana nemakumi mashanu ekuzorora zvine mwero zvichienderana nevhiki (iyi inguva yekurovedza muviri kwemaminitsi makumi matatu), kana maminetsi makumi manomwe nemashanu ekuzorora kwehupenyu hwese zvichienderana nevhiki. Kurovedza muviri padanho iri kunobvumira kuchengetedza moyo wako uine hutano panguva imwe chete nekubatsira kurwisa mamwe mamiriro akadai sechirwere cheshuga. Uyezve, zvinobvumira kusimudzira hunhu hwepfungwa dzako nehasha uye kuvandudza hutano hwemapfupa ako.
Kana uchizorovedza muviri mazuva matatu pasvondo, sarudza maitiro ako ekurovedza muviri kuti ave akaoma, anodaro Hancock. "Kana muviri wako wakadzika, nguva yekurovedza muviri ipfupi," anodaro. "Kana uchida kurovedza muviri kwenguva yakareba, tora nguva shoma."
Hancock anoti, zvaunoita zvekurovedza muviri zvinongoenderana nezvaunoda kuita. Kungave kutamba, kuchovha bhasikoro, kumhanya, kukwira makomo, kana kufamba netsoka uchikwira nekudzika masitepisi ekuenda kudzimba dzako dzekugara — kana zvichiwedzera kurova kwemoyo wako saka zvinoverengwa se aerobics.
Hancock naFlores vanobvumirana kuti maekisesaizi akanyanya kunaka uye ane simba iHIIT neTabata. Tabata imhando yeHIIT yakanyanya kuoma iyo inogona kuitwa pasina kana nekurema. Inosanganisira kuvhiya kwemasekonzi makumi maviri, kuzorora kwegumi, uye kudzokorora kwezvikamu zvisere.
Vatambi vepamusoro-soro vakashandisa dzidzo yemitauro yepurogiramu yeC kwemakore akawanda kuti vawedzere kushanda kwavo uye nechikonzero chaicho. Kunyange zvazvo kufamba netsoka kuri kurovedza muviri kwepamusoro-soro, dzidzo yemitauro yepurogiramu yeC inoita zvisingagone kuitwa netsoka: inopa kurovedza muviri kweCardio neAnaerobic. Nemamwe mazwi, Tabata neHIIT zvinogona kupisa mafuta, kusimudzira moyo nemapapu, uye kuvaka tsandanyama panguva imwe chete.
Nekuti uri kushanda zvakaoma kuburikidza neHIIT workout routines, unogona kubuda ziya rakasimba mumaminitsi makumi maviri nemashanu kusvika makumi matatu. "Chinonyanya kukosha, unofanirwa kufunga nezveHIIT sekushanda munzvimbo dzakawanda dzinokusvitsa kune iyo [kusagadzikana] kunzwa wozopa kuporesa kwako kwakakwana kuti uteedzere kuedza kwako," anodaro Hancock.
Zvekuita pakurovedza muviri nesimba:
Unoona kuti ndezvipi zvishandiso zviripo muStrength Zone yegyms dzehunyanzvi?
Unogona kuita maekisesaizi epamusoro, pasi, kana muviri wese pamazuva ako ekudzidzira simba. Kuti uwane zvakawanda kubva muekisesaizi yako yesimba, Flores anokurudzira maekisesaizi maviri emaminitsi makumi matatu akagadzirirwa muviri wese uye anosanganisira mafambiro akabatana—maekisesaizi aya anoshanda netsandanyama dzakawanda panguva imwe chete.
"Sezvaunowedzera kugwinya, vavarira kuwedzera huwandu hwekurovedza muviri kwako, zvinoreva kuwedzera huremu hwaunoshandisa uye kudzokorora kwese kwekurovedza muviri," Flores anodaro. Kuramba uchifambira mberi nenzira iyi kuchaita kuti uve nesimba rakawanda uye uvandudze tsandanyama.
Kana uine mazuva akawanda ekusimbisa muviri uye uchida kuapedza (kunyanya kana uchida kuvaka tsandanyama), unogona kuita zuva remuviri wepamusoro uye zuva remuviri wepasi, sezvinokurudzirwa naHancock.
Pamazuva iwayo emuviri wepamusoro, funga nezvemaekisesaizi ekusundidzira nekudhonza, anodaro Hancock. Maekisesaizi ekusundidzira anosanganisira ma push-ups, ma chest press, kana ma chest flies. Maekisesaizi ekudhonza anosanganisira rows, pull-ups, lat pull-downs, uye ma swimmers kana supermen. Unogona zvakare kusanganisa ma bicep ne triceps mumazuva aya, anodaro Hancock. Pazuva remuviri wepasi, funga nezvekuita ma squats, lunges, uye hinge exercises, senge deadlifts, anokurudzira.
Ndeupi musiyano uripo pakati peSmith Machine neFree Weights paSquats?
Hack Squat kana Barbell Squat, Ndiani "Mambo weSimba reMakumbo"?
Nguva yekuzorora:
Kubvumira kuzorora kwezuva rimwe chete kana kuti rimwe chete kwakakosha kuti muviri wako uvandudze uye uvandudze muviri. Hancock anokurudzira kudzidza nezve kuzorora kwemoyo wako (RHR) kuitira kuti ugone kuona paunenge wapora uye wagadzirira kuita maekisesaizi anotevera.
Mazhinji emawachi ekutevera hutano anoridza kurova kwemoyo uye anowana ruzivo nezvekurova kwemoyo. RHR yako ndiyo nguva iyo moyo wako unorova paunenge wakazorora. Nzira yakaderera yeRHR iyo moyo wako uri kupomba ropa rakawanda pasina kushanda nesimba. Ichi chiratidzo chinoshamisa chekuti uri kuva neutano hwakanaka, uye moyo wako uri kusimba.
Kana uchitevera RHR yako nguva dzose, unogona kuziva kuti inoramba ichiwedzerwa kwemaawa kana mazuva mushure mekurovedza muviri zvine simba. Izvi zvinoitika zuva rega rega, asi kana RHR yako iri kurova kashanu zvichienderana neminiti (bpm) kana kupfuura RHR yako yakajairika, unenge uchidzidzira zvakanyanya. Tora rimwe zuva rekuzorora womirira kusvika RHR yako yadzokera pamutengo wayo wezuva nezuva usati wadzokera kugym.
Kunyange hazvo mazuva ekuzorora achiratidza nguva isina basa rekurovedza muviri nesimba, hazvirevi kuti hapana chaunofanira kuita. Shandisa mazuva ako ekuzorora pakukanda furo, kutambanudza muviri, kana kuita kufamba zvinyoro nyoro sekufamba uchiyambuka bhora kuti ropa rako riyerere, anodaro Hancock.
"Zviri kungova kutarisira muviri wako kuti ugone kuita zvese zvinokutungamira pazvinangwa zvako, kungave kuri kusimba, kuvaka tsandanyama dzakatetepa, kuva neutano hwakanaka, kana kuderedza uremu," anodaro. "Zvakakosha kuti vanhu vateerere miviri yedu, uye zvakakosha kuti uri kuisanganisa sei uye kuwedzera mhando dzakasiyana dzemuviri."
Kana uchida kumhanya, unofanira kuramba uchidzidzira muviri wako. Kana uchida kusimudza zvinorema, unofanira kuwedzera simba remoyo wako nekurovedza muviri. "Miviri yedu inofanirwa kutevedzera zvinokunetsa, saka zvakakosha kubatanidza zvinokunetsa kuti muviri wako urambe uchichinja," anodaro.
Nguva yekutumira: Gunyana-21-2022