Chii chinonzi Metabolic Conditioning?

Zvemukati

• Ndeupi rudzi rwekushanda?
• Maitiro ekuita metabolic mamiriro
• Maseketi
• Kune vanotanga
• MuCrossFit
• Metabolic vs. HIIT
• Zvayakanakira nezvayakaipira
• Zvayakanakira
• Nezvayakaipira
• Nguva yekuona mudzidzisi
• Chinokosha

Kune nzira nhatu dzinopa muviri muviri panguva yekurovedza muviri: iyo yekukurumidza, yepakati, uye yenguva refu-simba nzira.

Munzira dzepakarepo nepakati, creatinine phosphate uye makabhohaidhiretsi anoshandiswa musimba. Mumugwagwa wenguva refu, mahydrohydrate nemafuta zvinopa muviri wako simba.

Metabolic mamiriro, kana metcon (kana dzimwe nguva inopereterwa MetCon), yakavakirwa pazvirongwa zvekurovedza muviri izvo zvinoshandisa iyo yekukurumidza uye yepakati magetsi nzira.

Metabolic mamiriro ekurovedza muviri anofanirwa kuitwa mune yakatarwa nguva uye kusimba kushandisa idzi nzira. Nemetcon, muviri unokwanisa kupisa mafuta nekushandisa zvine mwero-simba kusvika kumatanho epakati epakati.

Kune akatiwandei akakurumbira ekurovedza muviri zvirongwa izvo zvakavakirwa pamhepo metabolic mamiriro, akadai seCrossFit, Insanity, uye P90X. Muchikamu chino, tichaongorora zvimwe zvezvakanaka nezvayakaipira zvemetabolic mamiriro, maitiro ekuzviita, uye mimwe mienzaniso yezviitwa zveconston.

Ndeupi rudzi rwekushanda?

Mune zvirongwa zvekugadzirisa muviri, kusimba uye nguva yaunopedza uchiita zvekurovedza muviri zvakakosha kupfuura mhando yechiitwa chinoitwa.

Iyo metabolic mamiriro ekugadzirisa chirongwa chinofanirwa kuve neyakaenzanirana-kusimba chiitiko, chakanyanya-kusimba chiitiko, kana zvese zviri zviviri. Zvichipa izvi zvinodiwa, kune akasiyana akasiyana maekisesaizi anogona kushandiswa kuchirongwa chemetcon. Izvi zvinogona kusanganisira:

• kurovedza muviri kwepamusoro
• kurovedza muviri
• muviri wakazara muviri
• cardio kurovedza

Kune mapurogiramu akaita seCrossFit kana Insanity, panogona kunge paine mafambiro kana maitiro anoshandiswa kakawanda. Kutora Kirasi yeCrossFit, semuenzaniso, inogona kusanganisira yakatarwa seti yeapakati- kana yakakwira-yakasimba nguva yekurovedza muviri iyo murairidzi awana inoshanda.

Nekudaro, mazhinji ezvirongwa izvi achiri kubvumira imwe rusununguko kusarudza kuti zviitwa zvipi zvaungade kushandisa. Kubatsirwa kwechirongwa chemagetsi chemagetsi ndechekuti inogona kugadzirirwa kumunhu wega wega.

Maitiro ekuita metabolic mamiriro

Kune akawanda maekisesaizi iwe aunogona kuita ekugadzirisa metabolic, asi heino mienzaniso mishoma:

Maseketi

Muvhidhiyo iyi, murayiridzi anopa yakazara-muviri gym dunhu. Aya maekisesaizi akagadzirirwa kuvaka mhasuru uye kupisa mafuta nekukurumidza uye zvine mutsindo.

Kune vanotanga

Iyi dunhu rekutanga rebasa inogona kupedzwa mune mashoma semaminetsi gumi nemaviri. Aya mairi-ekuteedzera maitiro anogona kubatsira kutaura uye kusimbisa muviri wako wepasi, wepamusoro muviri, uye musimboti.

MuCrossFit

CrossFit rave rakave risingazivikanwe rakakurumbira Workout mumakore achangopfuura. Muvhidhiyo ino, mudzidzisi anotsanangura zvimwe zvakakosha zveCrossFit kufamba pamwe nemuenzaniso wekudzidzira.

Ongorora: Mimwe miitiro yeCrossFit inogona kuve yakaoma kune vanotanga kuita. Gara uine chokwadi chekudzidzira fomu rakakodzera kudzivirira kukuvara.

Metabolic vs. HIIT

Kunyangwe metabolic conditioning uye yakakwira-yakasimba nguva yekudzidzira (HIIT) inowanzo shandiswa zvakasiyana, haina kufanana chaizvo.

Metabolic conditioning inotsanangura kurovedza muviri kunosiyana kubva pakuyera kusvika pakukwirira kwakanyanya. Metcon kurovedza muviri miitiro inoitirwa kupedzwa mune ingangoita maminetsi makumi maviri uye nekunyatsoshandisa dzimwe nzira dzesimba. Icho chinangwa chemagetsi kugadzirisa ndechekuvandudza ese maeerobic uye anaerobic masystem.

HIIT Exercises inoitirwa kuitirwa pane inopfuura makumi masere muzana yehuwandu hwepamoyo wako, uchiteverwa nenguva yekudzoreredza. Iwo maekisesaizi anogara aine simba uye nguva dzenguva dzakatarwa, kazhinji masekondi makumi maviri kusvika makumi matatu.

HIIT kurovedza inzira yechimiro chemagetsi - asi kwete ese metabolic mamiriro ari HIIT.

Zvayakanakira nezvayakaipira

Zvayakanakira

Kugadziriswa kwemagetsi inzira huru yekuvandudza hutano hwepanyama. Kune zvakawanda zvakanaka kune chirongwa chemetcon, kusanganisira:

• Kupedza nguva shoma kujimu. Mapurogiramu mazhinji anoitirwa kuti apedziswe mukati memaminitsi makumi maviri. Izvi zvinoreva kuti iwe unogona kuwana iko kunoshanda kurovedza mukati pasina kushandisa maawa kujimu.
• Kupisa macalorie zvakanyanya zvinobudirira. Metabolic mamiriro ekurovedza muviri akagadzirwa kuti aitwe pane zvine mwero kusvika pakakwirira kusimba. Iyo yakakwira kurovera kwemoyo panguva dzezviitwa izvi inobvumira muviri kunyatso nyatso kupisa macalorie.
• Kuvandudza kuonda kwemhasuru. yakaratidza kuti zvese zviri zviviri zvine mwero- uye zvakakwirira-kusimba kudzidzisa nguva kunogona kudzora mafuta emuviri muzana. Mukuwedzera, kugara uchirovedza uremu kurovedza muviri kunogona kubatsira kuvaka mhasuru.
• Kuvandudza metabolism. Tsinga dzinopisa macalorie kupfuura mafuta, inova imwe yemabhenefiti mazhinji eyakajairika-yekudzidzira tsika. Kushandisa metabolic mamiriro ekutaurisa muviri wako kunogona kubatsira kuvandudza yako metabolism.

Nezvayakaipira

Kunyangwe paine pasina yakawanda Cons yekutanga metabolic mamiriro echirongwa, anogona kusanganisira:

• Zvimwe zvinowanzoitika kukuvara. Kutanga chirongwa chitsva chekurovedza muviri hachina njodzi. Mumwe 2015 akawana kuti kukuvara kwakawanda kwekusimba uko kunogara vanhu mukamuri rekukurumidzira kuri nekuda kwekuwedzeredza, izvo zvinogona kuitika nekushaikwa kwedzidzo kana gadziriro.
• Kungangoda zvekushandisa zvekurovedza muviri. Nhengo dzeGym, uye kunyangwe kumba-zvekushandisa zvekurovedza muviri, zvinogona kudhura. Kunyangwe isiri yekurovedza muviri kana yehunyanzvi michina inodiwa, inogona kubatsira mukugadzira yakasarudzika tsika.
• Contraindicated mune mamwe mamiriro. Kurovedza muviri kunowanzoonekwa sekuchengetedzeka kune vazhinji vevanhu. Zvisinei, zvinogara zvakakosha kuti ubvunze nachiremba wako usati watanga chirongwa chitsva chemuviri.

Nguva yekuona mudzidzisi

Kana iwe uchifarira kuita metabolic mamiriro asi usingazive pekutangira, wega murairidzi anogona kubatsira.

Tsvaga iyo ACE Pro chishandiso chikuru kubva kuACE Fitness iyo inokutendera iwe kutsvaga vanodzidziswa varairidzi munharaunda yako. Murairidzi wega anogona kukubatsira iwe kudzidza maitiro ekuita epamoyo metcon kurovedza zvakachengeteka uye zvinobudirira.

Kana iwe uchifarira kujoina chirongwa chakadai seCrossFit, maguta mazhinji ane magyms ayo anoshanda muCrossFit (inonzi "mabhokisi"). Iyo yepamutemo CrossFit Mepu ine nzvimbo dzeCrossFit Affiliate gyms kutenderera nyika.

Chinokosha

Metabolic mamiriro akagadzirirwa kusanganisira epakati- uye epamusoro-kusimba mashandiro anovandudza masimba esimba emuviri. Kune akawanda marudzi emapurogiramu ari metcon, kusanganisira inozivikanwa yeCrossFit Workout.

Iyo metabolic mamiriro echirongwa inogona kubatsira kuchengetedza nguva, kupisa akawanda macalorie, uye nekuvandudza hutano hwako hwese. Kana iwe uri mutsva kune metabolic mamiriro, iwe wega murairidzi anogona kubatsira kuvaka inoshanda nzira kwauri.

Uye semazuva ese, ita chokwadi chekubvunza chiremba wako usati watanga chirongwa chitsva chekudzidzira.