Unofanira Kureba Sei Pakareba Pakati PemaSeti?

Zvemukati

• Kana uchida kutaura, kurasikirwa uremu, kana kuwedzera kutsungirira ...
• Kana uchida kuvaka simba...
• Kana uchida mhasuru dzakakura...
• Kana iwe uchida kuita master form...
• Kana iwe uri mutsva kusimba kudzidziswa ...
• Ongororo ye

Kwemakore, takanzwa mutemo wekudzidzisa simba wegumbo wekuti kana ukawedzera huremu hwaunosimudza, unotora nguva yakareba uchizorora pakati peseti. Asi ichi ichokwadi chakaoma uye chinokurumidza? Uye ko kuzorora kwenguva refu pakati pemaseti kunoshandira yako hutano uye kugwinya zvibodzwa? (Mushure mezvose, kumwe kutsvagisa kunowana *inoshanda kudzoreredza* inokunda iyo inongoita.)

Pano, izvo zvaunoda kuti uzive nezve nguva dzekuzorora, zvichibva pamhedzisiro * iwe * yauri kutsvaga.

Kana uchida kutaura, kurasikirwa uremu, kana kuwedzera kutsungirira ...

Zororo re: 20 kusvika 60 seconds pakati peseti

Kana chinangwa chako chiri kuwana chimiro chiri nani nekuvandudza musimba wako kugwinya kana kuwedzera kutsungirira kwako kwemhasuru, kuchengeta nguva dzekuzorora kusvika padiki ndiyo nzira iri nani yekuenda, anodaro Ryan Rogers, akasimbiswa simba uye mamiriro ekugadzirisa paFitness Quest 10 muSan Diego, CA. (Ps ”

Kuti upe tsandanyama zvishoma zvekufema uchichengeta kurova kwemwoyo wako, Rogers anowanzo ane vatengi vake kupedzisa kutenderera kweseti uko kuzorora chete kuri panguva yekuchinja kubva kune imwe kufamba kuenda kune inotevera-kazhinji isingasviki masekonzi makumi matatu. "Iyi nzira inobatsira kupisa macalorie akawanda kupfuura kuzorora zvizere pakati pemaseti uchiri kugonesa mhasuru kuti dziwane zvishoma kuti vakwanise kusundira huremu hwakati wandei," anodaro. (Yakabatana: Nei Vamwe Vanhu Vane Nguva Yakareruka Toning Misungo Yavo)

Kana uchida kuvaka simba...

Zororo re: Maminitsi maviri kusvika ku5 pakati peseti

Izvi zvinogonesa mhasuru kuti dzozese simba ravanoda pakubatira uye kubvumidza iyo system yekutya kuti idzokere, anodaro Pete McCall, CSC.S., murairidzi akasimbiswa weACE anogara muSan Diego, CA. "Kana uchisimudza zvirema zvinorema zvekuti uri kuita gumi reps kana zvishoma, kuzorora kwakanaka uye kupora kwakakosha mukumisikidza kwemhasuru yemhasuru, iyo inozopedzisira yaunza mhinduro yehormone inova inokonzera kukura kwemhasuru. uye mahormone anobatsira kugadzirisa nyama yakakuvadzwa uye kutanga kukura. "

Kana uchida mhasuru dzakakura...

Zororo re: 1 miniti pakati peseti

Kana chinangwa chako chikuru chiri hypertrophy - ndiko kuti, kuwedzera kwemuchinjikwa-chikamu chemasuru-ino ndiyo nguva yekuzorora yakanaka. "Kumbomira kwenguva yakareba kupfuura masekondi makumi matanhatu kunogona kukanganisa kushushikana kwemetabolism uye kudzikisira mukana wekukura kwemhasuru, asi kuzorora kwemasekondi asingasviki makumi matanhatu hakubvumiri kupora kwakakwana kwemhasuru kuti iite zvakanaka mune inotevera seti," anodaro Sabrena Jo, director wesainzi uye zvemukati zvekutsvaga zveACE.

Kana iwe uchida kuita master form...

Zororo re: Maminitsi matatu pakati peseti

Nei maminetsi matatu? Zvinoenderana nekutsvaga kwakaburitswa mu Journal of Strength uye Conditioning Research, iwe uchapora nekukurumidza kupfuura zvaungaita nekuzorora maminetsi maviri chete pakati pemaseti. Uyezve, iwe unenge uine yakawanda nguva uye simba rekutarisa zvakanyanya zvakakwana pakuziva kufamba kwauri kushanda nako.

Kana iwe uri mutsva kusimba kudzidziswa ...

Zororo re: kureba kupfuura iwe zvaunofunga kuti unoda

Zvakanaka zvitsva pakudzidziswa kwesimba? "Iwe unozobatsirwa nekuzorora kwakawanda pakati pemaseti kuitira kuti urege kuzvimanikidza kusvika pakuda kusvotwa," anodaro Rogers, "nepo munhu ane chimiro chakanakisa anogona kuzorora zvishoma pasina dambudziko rakawanda." (Uyewo: Usapotsa iyi simba rekudzidzisa Workout iro rakakwana kune vanotanga.)

Kune vanotanga, kutora nguva yakawanda yekudzoreredza (pasina kurega kurova kwemoyo uye tembiricha yemuviri zvizere kudzoka kumatanho ekuzorora) zvinopa mamwe mabhenefiti zvakare, anodaro Fabio Comana, mudzidzisi paSan Diego State University's Chikoro cheKusimbisa muviri uye Nutritional Sayenzi. "Kune vamwe vasina ruzivo rwekurovedza muviri, kuwedzerwa kwenguva yakareba kunogona kukurudzira kuzviita," anodaro. Mune mamwe mazwi, kana imwe mineti kana maviri ekuzorora pakati pemaseti achikubvumidza iwe kugogodza iko kwekupedzisira kuyedza, iwe unenge uine chivimbo chakanyanya kunamatira neiyo yekurovedza kwenguva refu-iyo, hongu, ndiyo nzira yakanakisa yekuona mhedzisiro , zvisinei nekuti chinangwa chako ndechei. (Yakabatana: Yakajairika Kurema Kurera Mibvunzo yeVatangi Vakagadzirira Kusimudza Zvakanyanya)

Ongororo ye