Kuti ufambire mberi muchirongwa chekurovedza muviri, unofanirwa kuzvisundidzira zvine hungwaru kubva munzvimbo yako yekunyaradza. Kana maitiro ako ekuita maekisesaizi achigara akasununguka, anogona kunge asiri kukunetsa. Kufamba nenzira imwe chete munharaunda kana kuita chirongwa chimwechete chekudzidzisa simba vhiki nevhiki kunozopedzisira kwarasika.
Kudivi rakanaka, kurovedza muviri kuve nyore zvinoreva kuti wafambira mberi padanho rako rekusimba. Semuenzaniso, kurova kwemoyo wako hakuzokwire sezvaunokwira zvikomo izvozvo, uye zviremera zvinotanga kunzwa kureruka uye kureruka.
Fitness Plateau
Kana ukaona uchiita maekisesaizi nguva dzose asi usingaite seuri kufambira mberi pazvinangwa zvako, unogona kunge uri pane inonzi fitness plateau. Muchiitiko ichi, ingangove nguva yekuwedzera kuoma kwekushanda kwako. Aya matipi anotevera achakubatsira iwe zvakachengeteka kutora yako cardio uye simba-kurovedza-kurovedza muviri kune rinotevera nhanho.
Maitiro ekuwedzera Cardio Yako
Batanidza nguva yekudzidziswa.
Iyi imhando yepamusoro yekudzidziswa kweCardio inosanganisira kuita nguva pfupi dzepamusoro- kana padyo nepamusoro-simba maekisesaizi, achichinjana nenguva dzekusimba kupora. Semuenzaniso, pane kuti umhanye zvishoma nezvishoma uchitenderedza njanji, waibva wamhanya, wobva wamhanya, wobva wamhanya zvakare.
Iwe unogona zvakare kugadzirisa izvi kuti zvienderane nedanho rako rekusimba nekuchinja kunze kwekumhanya kwekumhanya uye kumhanya kwekufamba. Kudzidzira kupindirana kunouya nenzira dzakawanda, asi unogona kutanga nekuwedzera nguva pfupi yebasa repamusoro-soro mubasa rako razvino.
Dzidzisa zvimwe zvinhu zve cardiorespiratory fitness.
Kana iwe uchiwanzoita maekisesaizi akadzikama - semuenzaniso, maminetsi makumi matatu pane treadmill kana elliptical mudzidzisi pamwero wepakati - zvinogona kunakidza uye zvinobatsira kutarisa pazvinhu zvakaita seagility, kurongeka, kuita nguva, kumhanya uye simba. Kuti uite izvi, unogona kuedza plyometrics (kusvetuka kudzidzira), madhiraivha emanera uye cone drills.
Kuwedzera mhando dzakasiyana dzekufamba kunosimudzira kusimba kwako uye mitambo.
Batanidza maoko ako.
Vazhinji vadzidzisi vega vanokurudzira kuti urege kubata maoko emaoko paunenge uchidzidzira pane treadmill kana chimwe chidimbu chemidziyo ye cardio. Imhaka yekuti kubatanidza muviri wese mukufamba kunopisa macalorie akawanda uye kunowedzera mabhenefiti ane chekuita nechimiro uye chiyero. Kuti utore danho iri mberi, batanidza maoko ako nemaune panguva yeCardio Workouts kuti uwedzere kurova kwemoyo wako uye kupa kusimudzira kushoma kumoyo une chekuita nehutano hwekuita kwako.
Batanidza zvikomo kana mitsetse.
Kuwedzera kurerekera kumusangano we cardio kunowedzera kusimba kwekurovedzera kwako pasina iwe kuti ufambe nekukurumidza. Mukuwedzera, kukwira zvikomo, kana pane treadmill kana kunze, kunoshanda mhasuru dzako nenzira dzakasiyana pane kufamba panzvimbo yakati sandara.
Semuenzaniso, kufamba pane yakatenuka kunomutsa hamstrings, glutes uye mhuru tsandanyama. Kana iwe ukafamba, jog kana kutenderera kunze, kuita kudaro munzvimbo ine makomo kunogona kupa nzira yechisikigo yekuwedzera nguva yekurovedza muviri kwako, sezvo iwe uchizoshanda nesimba uchikwira nekukwira uye kuwana kushingaira kupora pakuderera uye pasi rakati sandara.
Pfeka vhesi rine huremu.
Kune vamwe vanhu, nzira dziri pamusoro apa dzinogona kunge dzakanyanya. Kana iwe uri mutsva pakuita maekisesaizi, uri kurarama nekukuvara kana kurwadziwa kana kuti usiri kugadzikana nemaitiro epamusoro-soro, kufamba wakapfeka bhachi rine huremu isarudzo huru. Huremu hwekuwedzera hunogona kutungamira mukuwedzera kwe cardiorespiratory fitness pasina kudiwa kwekutenderera kana kukurumidza kufamba.
Zvakakosha kuita tsvakiridzo kana kutaura nemurairidzi wega usati wasarudza bhachi rakanyatsokodzera rinokubatsira kusvika zvakachengeteka zvinangwa zvako. Kuti uve nechokwadi chemichina yemuviri uye kuchengeteka, vhesi rakaremerwa harifanire kudarika 10% yehuremu hwemuviri wako paunenge uchiita maekisesaizi ecardio.
Maitiro Ekuwedzera Simba Rako Kudzidzisa
Simudza zvinorema.
Nepo kuwedzera uremu kuchiita senge mhinduro yakatwasuka, zvakakosha kuti uwedzere kusimba kwechirongwa chako chekudzidzisa simba nechinangwa uye chirongwa. Imwe nzira yekuita izvi inonzi double-progression training protocol.
Ngatifungei kuti uri kuita kudzokorora gumi kwebhenji press exercise ne100 pounds. Uchishandisa iyi protocol, unoenderera mberi nehuremu uhwu kusvika wagona kuita gumi neshanu reps. Wobva wawedzera uremu ne5% kusvika 105 pounds, izvo zvingangoderedza nhamba ye reps yaunokwanisa kuita kusvika ku10 kana 12. Rambira nehuremu ihwohwo kusvikira wasvika zvakare 15 reps, wozowedzera huremu zvakare. Iyi nzira inovimbisa kuti uri kupikiswa zvishoma nezvishoma nekuwedzera kwakachengeteka mukusimba kwekurovedza muviri.
Wedzera kusanganisa mafambiro.
Aya maekisesaizi anoshanda akawanda mhasuru mapoka panguva imwe chete uye kwete chete kuwedzera kusimba, asi zvakare kupikisa kurongeka kwako, kuenzanisa uye kugadzikana. Mienzaniso inosanganisira kubatanidza squats nemuchina wepamusoro, mapapu ane biceps curl uye Romanian deadlifts ane mutsara wakatwasuka.
Dzora.
Kudzikira pasi kuita kwechiitwa kunowedzera kusimba uye kunokumanikidza kuti ugare wakatarisa zvakanyanya pakufamba. Munguva yeseti, unogona kuchinjanisa kuita maviri reps pane yako yakajairika nhanho nekaviri reps pane zvishoma. Kana kuti, imwe nzira yekugadziridza kuedza kusimudza huremu pane yako yakajairika uye nekudzikisa huremu zvishoma nezvishoma.
Shandura kubva pakuita kupora kuenda kunoshanda kupora.
Pakati pemaseti, vanhu vazhinji vachagara pabhenji, tora sip yemvura uye vanongozorora kusvika vatanga inotevera seti. Pane kudaro, edza kuchovha bhasikoro riri padyo, uchiita zvekusvetuka majeki kana tambo yekusvetuka. Izvi zvichachengeta moyo wako kurova uye kuwedzera kusimba kwese kwekushanda kwako. Kana izvi zvanyanya kwauri, edza kungotora nguva pfupi pakati peseti.
Wedzera kumwe kusagadzikana.
Kuderedza kugadzikana kwechigadziko chako nekumira panzvimbo pekugara seti yemabiceps curls kana kuita dumbbell chest presses pabhora rakatsiga panzvimbo pebhenji kunowedzera dambudziko uye kunowedzera kuoma kwechiitwa chega chega.
Cardio & Strength Training Strategy
Tarisa pahutano hwepfungwa-tsandanyama.
Kurovedza muviri kunogona kuve nehunhu hwekufungisisa, uye izvo zvinosvika kure kupfuura iyo yoga studio. Paunenge uchiita basa rekudzidzisa simba, funga nezvemhasuru dzekushanda. Fungidzira ivo vachibvumirana uye funga nezvekuti vanogadzira sei kufamba. Paunenge uchifamba kana kuchovha bhasikoro rekurovedza muviri, kutarisa pakudzokorora mafambiro pane kuona TV kana kuteerera podcast kunogona kushandura kurovedza muviri kuri nyore kuita chimiro chekufungisisa. Nyaya iri pano ndeyekutarisa basa riripo uye kufungisisa kuti zvauri kuita zvakanakira sei muviri nepfungwa.
Nguva yekutumira: Aug-12-2022