Kana ZVAKANAKA Kushanda Tsandanyama Dzakafanana Kudzokera Kumashure

Zvemukati

• Simba Kudzidziswa
• Cardio
• Kudzidziswa kweHIIT
• Abs Kushanda
• Mutemo Mumwe Wokutevera—Pasinei Norudzii Rwokurovedza muviri
• Ongororo ye

Iwe unogona kunge uchiziva kuti hazvina kunaka kuita bhenji pamazuva ekudzoka-kumashure, asi zvakaipei chaizvo kusquat wobva watenderera? Kana HIIT zvakaoma zuva nezuva? Takatendeukira kunyanzvi kuti tipe matipi ekuti unokwanisa kurongedza zvine hukasha sei chirongwa chako chekurovedza muviri chisati chadzoka. (Ona: Zvikonzero Iwe Chaizvoizvo Haufanire Kuenda kuGym.)

Kazhinji kutaura, hongu, zvakanaka kugadzirisa mhasuru dzakafanana pamazuva ekudzoka-kumashure-chero bedzi usiri kuzokundikana pane imwe yeavo vanoti, anodaro Lindsay Marie Ogden, akasimbiswa mudzidzisi wega uye TEAM kudzidzisa maneja. paHupenyu Nguva Athletic muChanhassen, Minnesota. Na "kuenda kukundikana" anoreva kusvika padanho iwe chaipo pausingakwanise kuita kufamba nekuti nyama dzako dzakaneta. Kunyangwe izvi zvichinyanyoitika kana iwe uchinge uchinge uchidzidzira simba (iwe unoziva iyo "Ini handigone kana kuita imwezve rep" kunzwa), makumbo ako anogona kunge achinzwa nzira imwecheteyo nzira mushure mevhiki refu kumhanya kana rakanyanya hutsinye HIIT kirasi.

Uye, chaizvo, kune mamwe maitiro ekudzidzisa iro rimwe mhasuru boka mazuva maviri akateedzana, kana iwe ukatevera iyo chaiyo protocol: "Inogona kufambisa kupora uye kurebesa nguva yeprotein synthesis-zvinoreva kuti inowedzera hwindo renguva inopedza muviri wako. kuvaka tsandanyama," anodaro Ogden. Pfungwa ndeyekurova boka remhasuru zvakaoma rimwe zuva riine huremu hurema uye kudzika reps (3 kusvika ku8 renji), wozorova iro rimwe boka remhasuru zuva rinotevera riine uremu hwakareruka, reps repamusoro (8 kusvika 12 renji), anodaro. "Chinangwa ndechekuita kuti masero anokurudzira hypertrophy (aka muscle kukura) uye kuwana zvinovaka muviri kumisungo." Asi iwe haufanire kurova jimini mazuva maviri akateedzana kuti uwane iwo masuru-ekuvaka mabhenefiti: "Kurara kwakakodzera, kushushikana manejimendi, uye chikafu kunobatsirawo mune izvi," anodaro.

Wan yakazara-pasi-pasi? Hezvino izvo zvaunoda kuziva nezve kuita maekisesaizi akafanana uye kudzidzisa mamhasuru mamwechete pamazuva ekudzokera kumashure.

Simba Kudzidziswa

Chinhu chakanyanya kukosha pano? Kupora. Toni triceps inotora nguva-uye kwete chete nguva mune yekurovedza muviri.

"Iwe hauite zvirinani panguva yekushanda nesimba - unowana zvirinani pakati pavo," anodaro Neal Pire, chiremba wemuviri wemuviri kuHNH Fitness muOradell, New Jersey. Tsandanyama dzinotora kurova panguva yekudzidzira, uyezve pamusoro pezuva kana maviri ivo vanopora uye vanovakazve vakasimba kupfuura pakutanga. Mazhinji misiyano inokanganisa kukurumidza kwaunoita mhasuru yako furu kupora mushure mekudzidziswa uremu (kureva, danho rako rekugwinya, huremu hwakawanda hwauri kusimudza, uye mangani reps aunopedzisa). Asi kune wepakati Jane, Pire anokurudzira kudzidzisa boka rimwe chete retsandanyama kwete kanopfuura kaviri pasvondo, zvichisiya angangoita maawa makumi mana nemasere pakati peumwe neumwe. Saka, aiwa, pamwe haufanire kusimbisa kudzidzisa iwo mamwe mhasuru boka mazuva maviri akateedzana.

Jen Hoehl, chiremba wezvekurovedza muviri anogara muNew York City, anoratidza kurova mapoka makuru emhasuru (senge chipfuva, musana, mapendekete, quads, uye nyundo) nezvirema zvinorema kutanga kwevhiki. Zvino gare gare muvhiki, paunenge uchinyanya kunzwa wakaneta, shanda pamapoka maduku emasumbu (semaoko nemhuru) ane uremu hwakareruka uye reps yakakwirira. Kuita izvi kunokubvumira kuti uve mutsva paunenge uchienda zvakaoma uye unorema, uchivaka kutsungirira gare gare. (Inoenderana: Kakawanda Sei Unofanira Kuita Kurema Kurema Kudzidzira Kushanda?)

Cardio

Kuita cardio-kungave kuri kumhanya kana kutenderera-mutiple mazuva akateedzana kazhinji haisi iyo ine njodzi, chero iwe usingaendi zero kusvika makumi matanhatu nekusimba kwako kwekudzidzira uye kuwanda, sekureva kwaJacqueline Crockford, nyanzvi yezvemuviri wekuAmerica. Kanzuru paKurovedza muviri, sezvakambotaurwa mukati Zvakaipa here Kuita Saizvozvowo Workout Mazuva ese? Zvishoma nezvishoma wedzera kudzidziswa kwako uye teerera kumuviri wako kudzivirira chero kukuvara kwakanyanya.

Asi zvakaipa here kusimudza iwo matatu-pondo dumbbells mukiriniki kirasi zuva rega rega? Kwete chaizvo-sezvo iwo anotenderera uye barre kirasi maekisesaizi asiri kunyatso kutariswa kusimba kudzidziswa.

"Kutenderera uye nechiedza chepamusoro-chemuviri dumbbells mamwe makirasi anodaidzira haawedzere kuramba kwakakwana kuputsa mhasuru-iyo yepamusoro-rep, yakaderera-huremu kufamba kunoitirwa kuwedzera zvimwe zvakasiyana uye kuwedzera kusimba uye kurova kwemoyo," anodaro Hoehl . Saka inzwa wakasununguka kutenderera zuva nezuva. Asi kana iwe uchida kunyatso kutora buff biceps, kusunungura kubva kune iwo anofamba uye edza barbell uremu kudzidzisa kanokwana kaviri pasvondo.

Kudzidziswa kweHIIT

"Kukwidziridzwa, kurovera muviri kwese (kunge burpees) hakupe muswe kushushikana senge kudzikiswa kwesimba, saka zvakanaka kuti uzviite mazuva ekudzokera kumashure," anodaro Pire. Zvisinei, "kana iwe uchiita makomboni kana akawanda-akabatana mafambiro, urikurova akawanda mhasuru mapoka panguva imwechete-iyo inogona zvakare kuve yemutero uye inoda kumwezve kupora," anodaro Ogden.

Ndosaka, kana iwe ukaita yakawandisa HIIT kudzidziswa, unogona kusangana nekuwedzeredza chirwere. Kuti udzivise izvo, tenderera HIIT mazuva uye mazuva esimba-aine yakaderera-yakasimba simba rinoshanda rekudzorera mazuva, hongu. "Kusanganiswa kweHIIT uye kusimudza uremu kunobatsira kuti utaridzike wakaonda," anodaro Hoehl. (Ona: Hezvino Zvinoita Vhiki Yekunyatso Balanced Workouts Inotaridzika.)

Abs Kushanda

"Ab basa rinowanzoenderana nekugadzirisa mamiriro ezvinhu, kana kutsungirira, kupfuura simba, saka sununguka kuzviendesa kubasa rako zuva nezuva," anodaro Pire. Ingoita chokwadi chekusanganisa zvinhu. "Nheyo yako inogara ichikuchengetedza wakagadzikana, saka kupora kwemhasuru kunoitika nekukurumidza," anodaro Hoehl. Abs inokurumidza kujaira kushushikana, saka ita akasiyana abs kurovedza muviri mazuva ese, anowedzera.

Mutemo Mumwe Wokutevera—Pasinei Norudzii Rwokurovedza muviri

Kunyanya kushanda muviri wako kana kupwanya rimwe boka remhasuru, kunyanya, rinogona kupira fomu yako uye kukuisa padanho repamusoro rekukuvara. "Kana iwe urikudzidzisa muviri wese zuva nezuva kana kuyedza kushandira makwikwi ako, semuenzaniso, chikamu chega chega, zvinogona kuve zvakaoma kubata kusimba uye kutarisisa," anodaro Ogden. "Izvozvo, zvinozokonzera kushushikana kwakawanda, kudana nguva yekupora." (Ona: Maitiro Ekuita Zvishoma uye Kuwana Zvirinani Mibairo.)

Ndosaka vese Pire naOgden vachibvumirana: Pasinei nekurovedza muviri kwako kana kuti iboka ripi retsandanyama rauri kudzidzisa, pane mutemo mumwe chete wegumbo: Rega muviri wako uve mutungamiriri wako. "Kana iwe wakanyanya kurwadziwa kubva kuhuremu hwapfuura hwekusimbisa, sundira nhasi kumashure uye uite cardio pachinzvimbo," anodaro Pire.

Ongororo ye