3 Kunze Kwekuchikomo Kurovedza Kubatsira Iwe Kurova Chero Chinomhanya Chinangwa

Zvemukati

• Wana Kurumidza & Wakasimba
• Vaka Speed ​​​​Endurance
• Wedzera Simba
• Ongororo ye

Kumhanyisa makomo inzira nyowani yekuwana kurovedzwa kwepakati muitiro wako kuti ubudirire kusimudzira hutano hwako kuti ugone kukurumidza uye kusimba pazvese, anodaro Ryan Bolton, mukwikwidzi weOlympic uye muvambi weBolton Endurance Sports Training muSanta Fe, New Mexico.

"Chikomo chinodzokorora [a.k.a. kukwira zvikamu] zvinogona kushanda maeerobic uye anaerobic masisitimu emuviri wako uye nekuvandudza simba rako panguva imwe chete," anodaro. (Tisingataure, kune zvimwe zvakanaka zvekumhanya kunze.)

Paunenge uchimhanya uchikwira chikomo, unowedzera nhanho yako kakawanda mukupindura kukwidziridzwa, uye nhengo dzako dzepasi dzinofanira kuita basa rakawanda kupfuura raaizoita pamwero kana kudzika achimhanya, anodaro Gianluca Vernillo, Ph.D., a kinesiologist paYunivhesiti. weCalgary muCanada uyo anodzidza kumhanya kwemakomo. Kunyanya, kukwira kumhanya kwakaratidza kukwirisa kwemhasuru activation mune iyo glutes, hamstrings, mhuru, hip flexors, uye mukati nekunze zvidya. Izvi zvinoreva kuti rakakura calori rinopisa nechero kukwira nhanho. "Zvakafanana nekuita mapapu mazhinji uchiratidzira huremu hwemuviri wako kumberi uye kumusoro," Bolton anodaro. Saka kurova kwemoyo wako kuri kukwidziridzwa. Zvichakadaro, kune zvakare chikamu cheplyometric kwairi. (Iva nechokwadi chekukwana mune izvi zvishanu zvakakosha zvekudzidzira-kurovedza muviri zvinodiwa nevamhanyi vese.)

Paunenge uchibata zvikomo, fomu yakanaka ndiyo yakakosha. . Chengetedza chinzvimbo "chinodada", nemusana wako wakareba uye chipfuva uye chin kumusoro-ramba chishuwo chekusendamira kumberi zvakanyanya. Ace aya maekisesaizi akagadzirwa naBolton, uye hauzongonzwa wakashata asi zvakare tsvaga nzvimbo nyowani yekutamba yezvibodzwa zvemuviri wako.

Wana Kurumidza & Wakasimba

Warmed kwemaminitsi gumi kusvika makumi maviri nenzira iri nyore.

Ita gumi nembiri makumi matatu nesekondi gomo rinodzokorora nekukasira sezvaunogona kumhanyisa kukwira zvine mwero chikomo. (Imwe ine 6 kusvika ku9 muzana giredhi - inodzika zvishoma pane mamakisi emabhiriji mazhinji uye anodarika - yakanaka.)

Jog kusvika pasi pechikomo pakati pekukwira sprints (kana kudzokorora).

Vaka Speed ​​​​Endurance

Dziisai kwemaminitsi gumi kusvika makumi maviri nekumhanya kuri nyore.

Ita zvitanhatu zve 2-minute-ne-30-second gomo kudzokorora pachikomo chiduku: Tsvaga imwe ine 4 kusvika ku6 muzana yegiredhi, iyo inenge giredhi rakafanana nemabhiriji uye overpasses. Mhanya uchikwidza nenhanho yaunogona kubata kwemaminitsi makumi maviri.

Jog kusvika pasi pechikomo mushure mekudzokorora kwega kwega.

Kuchenesa pasi uine mashanu- kusvika gumi nemashanu maminetsi jog.

Wedzera Simba

Dziisai kwemaminitsi makumi maviri nekumhanya kuri nyore.

Ita gumi nembiri 10- kusvika 12-sekondi ese-outs sprints pachikomo chine materu (rimwe rine giredhi 8 kusvika 12 muzana, rakangofanana neavhareji masitepisi).

Ramba uchifamba pane jog iri nyore kwazvo kweminiti nehafu pakati pemaprints.

Pakarepo mushure mekupedzisira kwekumhanya, mhanya kwemaminitsi gumi padanho rine mwero.

Kuchenesa pasi nejoki yemaminitsi mashanu.

Ongororo ye