Musuru Kuvhiringidzika Chaiko kana Hype?

Zvemukati

• Dzidziso yekusimudzira mhasuru
• Saka, ichokwadi here kana hype?
• Ndedzipi dzimwe nzira dzekuputsa gwenga rekusimba?
• Edza kufambira mberi kwakanyanya
• Tsamba nezve kuonda
• Unofanira kuona riinhi mudzidzisi wega?
• Chinokosha

Kana iwe ukambovhiringidzika nemafashoni ekugwinya nemaitiro, usanetseka, hausi wega. Sezviri pachena, mhasuru dzako dzinovhiringidzika, futi. Kuvhiringidzika kwemhasuru, kunofungidzirwa kana uchichinja zvinhu kumusoro kazhinji mukurovedza muviri kwako kuti udzivise gwenga, harisi izwi resainzi.

Iwe hausi kuzoriwana mukurovedza sainzi kutsvagisa majenali kana mabhuku ezvinyorwa. Iwe zvakare uchave wakamanikidzwa-kutsvaga kuti uwane Certified mudzidzisi kana wehutano nyanzvi uyo anotenda nemoyo wese mairi.

Izvi zvinodaro nekuti dzidziso yekuvhiringidzika kwemhasuru ndeyechokwadi ingano yakawanikwa munzira yayo mukushambadzira zvirongwa zvefitness zvakakurumbira seP90X.

Dzidziso yekusimudzira mhasuru

Pakutanga kuona, iyo dzidziso iri kumashure kwemhasuru inonzwika inogutsa. Kuti ufambire mberi kuzvinangwa zvehutano, unofanirwa kuchengeta muviri wako uchifungidzira. Zvinoreva kuti, kushandura kurovedza kwako kazhinji kuitira kuti usarova mugomo.

Saka, kangani kazhinji kazhinji? Huye, mamwe mapurogiramu anovimba nekuvhiringidzika kwemhasuru anoti kusiyanisa maekisesaizi vhiki nevhiki kana rimwe zuva, uye vamwe vanokurudzira kuti uchinje zvinhu zuva nezuva. Nekushandura zvinhu, muviri wako haugone kugara wakafanana uye uchafanirwa kuchinjika nekushanduka kwekurovedza muviri.

Asi hechino chinhu: "Miviri yedu haichinje izvo nekukurumidza," anodaro Stan Dutton, NASM, uye Head Coach yemunhu wega kudzidzisa chikuva Manera. Chokwadi, kuchinja kwako kurovedza kunogona kubatsira, asi chete mushure menguva yakati.

Ndosaka achiti kurovedza muviri kunofanira kuramba kwakafanana kwemavhiki mana kusvika matanhatu.

Saka, ichokwadi here kana hype?

Kuenzaniswa nedzimwe dzidziso dzekusimba dzakavakirwa musainzi, zvakachengeteka kutaura kuti mhirizhonga yemhasuru ihype. Iko kusanzwisisika kwemhasuru kwakapotsa zvachose, anodaro Dutton, inyaya yekuti tiri kurovedza muviri kuti miviri yedu igadzikane nekusimba uye kuonda. Saka, isu tinonyatsoda kuenderana nezvatinoita mukurovedza muviri kuitira kuti miviri yedu ishande nesimba kuchinjika.

Ndedzipi dzimwe nzira dzekuputsa gwenga rekusimba?

Kana iwe ukaona kuti kufambira mberi kwako kuri kushomeka uye kurudziro yako yabva muchivako, ungangoda kufunga nezvekuti warova mugwenga. Nhau dzakanaka ndedzekuti pane nzira dzinoverengeka dzekuyambuka rwizi rwekusimba.

"Kupwanya nepakati pebani, tinotanga taziva kuti ibani here kana kuti kwete," anodaro Dutton. Semuenzaniso, kana huremu hwako husina kusimuka, kana usati wasimba kwemavhiki mashoma, inguva yekuchinja zvinhu zvishoma.

Edza kufambira mberi kwakanyanya

Imwe dzidziso yaunogona kugadzira yako yekurovedza muviri kutenderedza iri kufambira mberi kuwanda.

Pfungwa iri shure kwekuwedzeredza kufambira mberi ndeyekuti iwe unopokana nemhasuru dzako nekuchinja kunetseka kwaunoisa pavari. Kushushikana uku kunouya nenzira yekusimba, kana huwandu hweseti uye kudzokorora kwaunoita, uye nguva, kana iyo nguva yenguva yaunoita muchiitiko ichi. Nzira dzekushandisa kufambira mberi kuwanda kuputsa gwenga dzinosanganisira:

• kuwedzera huwandu hwehuremu hwaunodzidzisa nahwo mukati memazuva ako esimba ekudzidzira
• kuwedzera nguva yekushanda kwemoyo wako
• kuchinja maekisesaizi ako azvino matsva, sekutora kirasi yemukati yekuchovha bhasikoro pane kumhanyisa pane yekutsika
• kuchinja huwandu hweseti dzaunoita
• kuchinja huwandu hwekudzokorora iwe waunoita yega yega nekuwedzera kuramba

Nekushandura iyo nhamba ye reps iwe yaunoita uye kugadzirisa iyo kuramba, iwe unogona kukwezvera kwakanyanya kuwedzera kukura kwesimba. Semuenzaniso, kuita repasi reps nehuremu hunorema pazuva rimwe uye kureruka uremu nekukwira reps zuva rinotevera.

Tsamba nezve kuonda

Kana iri tafura yekurasikirwa yauri kutarisana nayo, Dutton anoti mazuva mashoma ekutsvaga chikafu chako anogona kukupa ruzivo rwekuti chikafu chaicho chauri kudya uye chaungave uchishaya. Anoti vanhu vazhinji vanoda mapuroteni akawanda mukudya kwavo.

Unofanira kuona riinhi mudzidzisi wega?

Kusimba newbie kana kwete, chero munhu anogona kubatsirwa kubva patsva seti yemazano. Iko hakuna zvirokwazvo nguva isiriyo yekuhaya wega murairidzi. Vamwe vanhu vanofarira kuve nemudzidzisi kuti avatangise, nepo vamwe vachiunza imwe kana vachida kurudziro uye nzira nyowani yekushanda kunze.

Izvo zvakati, kuhaya mudzidzisi wega kunogona kubatsira kana:

• iwe uri mutsva mukurovedza muviri uye unoda kubatsirwa kuronga nekushandisa chirongwa
• iwe unoda rubatsiro neyakafanira fomu pane simba rekudzidzisa maitiro
• iwe unoda kukurudzira kwekurudziro uye kurudziro iyo murairidzi anogona kupa nekukutora iwe kuburikidza nekurovedza muviri
• urikufinhwa nekuita mashandiro akafanana uye unoda mudzidzisi kuti agadzire akateedzana mashandiro matsva anoenderana nezvido zvako, zvinangwa, uye nhanho yazvino yekusimba
• urikutsvaga dambudziko
• une kukuvara chaiko kana hutano mamiriro anoda kugadziridzwa kuti utore chikamu mune chirongwa chekurovedza muviri zvakachengeteka

Unogona kuwana vanodzidziswa vega varairidzi kunzvimbo dzako dzemunharaunda kana zvivakwa zvekusimbisa muviri. Pamusoro pezvo, kune akati wandei epamhepo epamhepo ekudzidziswa masosi uye maapplication aunogona kushandisa kuhaya chaiyo mudzidzisi. Ita shuwa yekubvunza nezve avo zvitupa.

Pashoma, mudzidzisi wega anokwanisa anozove nesitifiketi kubva kusangano rine mukurumbira senge ACSM, NSCA, NASM, kana ACE. Pamusoro pezvo, vazhinji varairidzi vega vane madhigirii munzvimbo dzakadai sekurovedza muviri sainzi, kinesiology, kana pre-muviri kurapwa.

Chinokosha

Hype iri kumashure kwemhasuru nyonganiso inogona kuenderera ichitenderera mune mamwe matenderedzwa ehutano, asi imwe dzidziso iyo inogara yakamira muyedzo wenguva iri kuenderana nemaitiro aunodzidzisa.

Nekutevera misimboti yekuenderera mberi kuwandisa - kuwedzera huwandu hwevanodzoka kana kukuisa iwe kuita kana kuwedzera nguva kune yako yekurovedza - iwe unozoramba uchiona kufambira mberi uye kuzadzisa zvinangwa zvako zvemuviri.