3 Masuru Kutsungirira Miedzo yekuedza

Zvemukati

• Nei tichizviita
• Maitiro ekuyera yako tsandanyama kutsungirira
• Muviri wezasi: squat bvunzo
• Wepamusoro muviri: Pushup bvunzo
• Knee pushups
• Core: Yakadzika puranga inobata (magokora nezvigunwe)
• Matipi ekuchengetedza ekufunga
• Maitiro ekuvandudza kutsungirira kwemhasuru
• Kutsungirira vs. simba
• Kutora

Kana zvasvika pakuyera kufambira mberi mukamuri rehuremu, bvunzo dzekutsungirira dzinogona kukupa iwe mhinduro chaiyo pamusoro pekugona kwekushanda kwako. Izvi zvinoita kuti iwe ugone kugadzirisa kumatanho ekudzokorora uye nemitoro yekurwisa yezviitwa zvauri kuita.

Nzira yakanakisa yekushandisa mamhasuru ekutsungirira bvunzo kuita yekutanga uye mushure mekuongorora.

Semuenzaniso, ita bvunzo yega yega, nyora zvawanikwa, uye famba. Mavhiki mana kusvika matanhatu gare gare, ita bvunzo imwechete uye enzanisa mitsva mitsva nenhamba dzekutanga.

Kuteedzera kufambira mberi kwako inzira yakanaka kwazvo yekuwedzera kukurudzira uye kutevedzera chirongwa chekusimba.

Nei tichizviita

"Zvichida chikonzero chakajairika chekuedzwa kwemhasuru kutsvakisisa kushanda kwepurogiramu," anotsanangura mudzidzisi akasimbiswa Lesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Kunze kwekuyedza kushanda kwemaitiro ekurovedza muviri, Bell anoti kuwongorora kwemhasuru kunopawo rumbono rudiki rwekuti ungakwanise sei kuita zviitwa muhupenyu hwako hwezuva nezuva, ndiko kuti, netsananguro, chiyero chekusimba kwemuviri wako.

Maitiro ekuyera yako tsandanyama kutsungirira

Kune nzira dzakasiyana siyana dzekuyera kutsungirira kwemhasuru. Kana iwe uine mukana kune akasimbiswa mudzidzisi kana wepanyama murapi uyo anogona kutarisira bvunzo, iyi ndiyo nzira yekuenda.

Asi kana iwe uchiongorora tsandanyama kutsungirira uri wega, heano mamwe miedzo iwe yaunogona kushandisa kuyera akasiyana siyana mhasuru mapoka.

Muviri wezasi: squat bvunzo

Tsandanyama dzakaedzwa: zasi kumashure, marunda, chiuno, uye quadriceps

"Iyo squat muscular kutsungirira bvunzo inoyera tsandanyama kutsungirira kwemuviri wezasi, kunyanya chiuno, quadriceps, hamstrings, pasi musana, uye akawanda madiki mashoma anotsigira mhasuru," anotsanangura Jacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT. Uye chikamu chakanakisa, haudi chero michina.

1. Mira netsoka dzako fudzi-upamhi hwakaparadzaniswa. Wedzera maoko ako pamberi pako kana isa maoko ako kuseri kwenzeve dzako kuti uone kugadzikana uye chimiro chakanaka. Kutarisa kunofanirwa kuve kumberi, asi zvishoma pasi kuti chengetedza musana.
2. Bhendesa mabvi ako uye nyudza chiuno chako pasi uye kumashure, uchichinja huremu hwako muzvitsitsinho zvako. Kamwe mabvi ako paanosvika madhigirii makumi mapfumbamwe, dzokera panzvimbo yakamira.
3. Ita akawanda reps sezvaunogona kuneta uye kurasikirwa kweiyo chaiyo fomu.
4. Nyora nhamba ye reps.

Kubatsira pakuitwa kwesangano iri, Baston anoti gadza chigaro kumashure kwako wobata chigaro nechigaro chako usati wamira. Izvi zvinobatsira kuti uve nechokwadi chekuti urikutsika zvakaringana, izvo zvingangoita 90 degrees.

Wepamusoro muviri: Pushup bvunzo

Tsandanyama dzakaedzwa: pecs, deltoids, serratus anterior, triceps, abs

Iyo pushup bvunzo ndiyo imwe yedzakanakisa nzira dzekuongorora yepamusoro-muviri kutsungirira, anotsanangura Bell, kunyanya mumhasuru dzechipfuva nemapfudzi.

Kuti uite bvunzo yepushup, iwe unozoda stopwatch kana timer pafoni yako, uye bhora, sebhora reTennis. Iwe unogona zvakare kuda iko kurovedza mat.

1. Pinda munzvimbo yepamusoro yeplanga nebhora pasi pechipfuva chako.
2. Dzidzira one pushup nekukotamisa magokora ako nekubata chipfuva chako kubhora riri pasi pako. Ita shuwa yekutwasanudza maoko ako munzira yese kana iwe uchisundidzira kumashure kukwira padenga repamusoro chinzvimbo.
3. Dzokorora izvi kakawanda sezvinobvira kusvikira fomu rako rakanganiswa.
4. Neimwe nzira, ita zvakawanda sezvaunogona mumasekondi makumi matanhatu.
5. Nyora huwandu hwepushups hwakaitwa nemazvo.

Knee pushups

Kana iwe usingakwanise kuzadzikisa pushup imwe pazvigunwe zvako, Bell inoti tanga munzvimbo imwechete yepamusoro yeplank nehurefu hwako hweshure uye tambo yakatwasuka kubva kumusoro kwemusoro wako kusvika kumagunwe ako.

Pasina kufambisa chero chinhu, donha mabvi ako pasi uye uite iyo pushup bvunzo nenzira iyi. Ichi chichava chinogoneka chinzvimbo chepushup.

Core: Yakadzika puranga inobata (magokora nezvigunwe)

Tsandanyama dzakaedzwa: rectus abdominis, obliques, hip flexors, erector spinae, uye transverse abdominis

Tsandanyama dzemukati, dzinosanganisira dzemudumbu, hudyu, uye zasi kumashure, dzinoita basa rakakomba mumabasa ezuva nezuva. Kuchengetedza simba uye kutsungirira mumhasuru idzi kunobatsira iwe nemafambiro anoda kukotama, kumonyanisa, kusvika, uye kudhonza.

Kuti uite bvunzo yeplank, iwe uchazoda bonde rekusimbisa uye sitopwatch kana timer pafoni yako.

1. Pinda munzvimbo yeplank nemuviri wako wepamusoro kubva pasi uye uchitsigirwa nemagokora ako nemaoko epamberi. Makumbo ako anofanirwa kutwasuka nehuremu hwako hwatorwa nezvigunwe. Muviri wako unofanirwa kunge uri mutsetse wakananga kubva kumusoro kusvika kumusoro.
2. Paunenge uchangori munzvimbo chaiyo, tanga iyo timer.
3. Bata chinzvimbo ichi kwenguva yakareba sezvaunogona kana kusvikira iwe usingakwanise kubata musana wako wakatwasuka kana iwe kudzikisa chiuno chako.
4. Nyora nguva.

Kana iwe usingakwanise kubata rakadzika puranga, Bell inoti unogona kudonha mabvi ako (chaizvo zvawakaita iwe mukuyedza kwepushup). Kuti uwane mhedzisiro, rangarira kutora zvakanyatso nyorwa kuitira kuti kuedzwazve kutaridze chaizvo kuti wasvika sei.

Zvakare, kana iwe uchitsvaga yakafambira mberi vhezheni yeplank bvunzo, Baston anoti ita ipuranga nemaoko akatwasuka, uchichengeta magokora ako nemaoko zvakaenzana nemapfudzi. Izvi zvinoda simba repamusoro-soro kana zvichienzaniswa neploketi yegokora, iyo inoda simba rakawanda repakati.

Matipi ekuchengetedza ekufunga

Kana zvasvika pakuita bvunzo idzi zvakachengeteka, funga nezvepfungwa idzi:

• Usati watanga chero rudzi rwekuongorora kwepanyama, ita shuwa kuti uri mumuviri kugona kuita bvunzo zvakachengeteka. Kana iwe uine chero zvinokunetsa nezve kugona kwako, bvunza mudzidzisi akasimbiswa kana wepanyama murapi kuti abatsirwe.
• Kana iwe uchinzwa kurwadziwa, dzungu kana kuda kurutsa, rega kuongorora.
• Kana fomu yako ikangokanganiswa, mira bvunzo. Kana iwe uchinge uchinetseka kuchengetedza chaiyo kuuraya kwekutama, funga chimwe chekushandurwa.

Maitiro ekuvandudza kutsungirira kwemhasuru

Kuva nechinangwa chekushandira kunogona kukubatsira kuti ugare wakanangana, wakakurudzirwa, uye wakazvipira kune hutano hwako uye hutano.

Kuenzanisa machati aripo kune yega yega yemhasuru kutsungirira bvunzo zvichienderana nezera uye murume kana murume. Asi Baston anoti haasi shasha yekushandisa machati aya sezvo achigona kukusiya uchinzwa kukundwa uye kuora moyo kana usingaenzane ne "zvakajairika."

Ndosaka kushandisa mhedzisiro yako kuyera kufambira mberi kwakakosha pakuvandudza kutsungirira kwemhasuru.

Uine izvo mupfungwa, kana uchinge wawana yekutanga mhedzisiro, ita shuwa yekuisa kurovedza muviri mune yako yakazara kugwinya maitiro ayo anowedzera mhasuru kutsungirira mumakuru mhasuru mumuviri. Pamusoro pezvo, chikamu chekutarisa kwako chinofanirwa kunge chiri pakudzidziswa mune yepamusoro rep renji inokurudzira kutsungirira kwemhasuru.

Semuenzaniso, kuita simba-rekudzidzira kurovedza nemwenje wechiedza kune yakakwira nhamba ye reps kunobatsira mhasuru dzako kukudziridza iyo mitochondrial density uye aerobic kugona kunodiwa kutsigira kutsungirira-kudzidzira kuedza.

Simba-kudzidzisa maitiro anosanganisira:

• squats
• pushups
• mapuranga
• mitsara
• lunges
• muchina wokudhinda
• wokudhinda papfudzi
• biceps curls
• triceps anonyika

Iyo yakakurudzirwa rep renji yemhasuru kutsungirira ndeye gumi nemashanu kusvika gumi nemashanu reps.

Kutsungirira vs. simba

Misimba kutsungirira bvunzo, dzinoongorora mhasuru kugona kurwisa kuneta, inowira pasi pechikamu chakapamhamha chekuongorora kwemhasuru, maererano neAmerican College of Exercise.

Misimba-simba bvunzo, dzinoyera huwandu hwesimba remasimba raunogona kuburitsa mune yakatarwa nhamba yekudzokorora, ndiyo imwe yemhasuru kuongororwa kwehutano.

Kutora

Misimba yekutsungirira bvunzo chishandiso chakakosha kukubatsira iwe kuyera kugona kweakasiyana mhasuru kana mhasuru mapoka kurwisa kuneta.

Kuedzwa kwekutsungirira kwemhasuru hakungokubatsire iwe kuongorora yako yazvino kugwinya maitiro uye kugadzirisa pazvishandiso zvako, asi zvakare zvinokupa iwe pfungwa iri nani yekugona kwemuviri wako kuita zvakakosha zvezuva nezuva zvekurarama mabasa.