Ndeupi Musiyano Uripo Pakati Pekudzidziswa Kwedunhu uye Kudzidziswa Kwenguva?
Zvemukati
- Chii chinonzi Kudzidziswa kwedunhu?
- Chii chinonzi Interval Training?
- Unogona Kurovedzeka Kwako Kuva * Zvese * Dunhu uye Kupindirana Kudzidziswa?
- Maitiro Ekukwirisa Wako Dunhu uye Yekudzidzira Kudzidziswa
- Ongororo ye
Munyika yemazuva ano yekugwinya uko mazwi akaita seHIIT, EMOM, uye AMRAP anokandirwa kwakatenderedza kazhinji sezvinoita zvimumvuri, zvinogona kunge zvichityisa kufamba neshoko remuitiro wako wekurovedza muviri. Kumwe kusanganisa kusinganzwisisike kuti inguva yekutwasuka: mutsauko pakati pekudzidziswa kwedunhu uye kudzidziswa kwenguva.
Kwete, izvo hazvisi zvakafanana chinhu, uye, ehe, iwe unofanirwa kuziva mutsauko. Tenzi aya maviri marudzi ekurovedza muviri, uye kugwinya kwako (uye gym vocab) zvichave zvirinani nekuda kwayo.
Chii chinonzi Kudzidziswa kwedunhu?
Dunhu redzidzo ndipo paunosiyana pakati pezviitwa zvinoverengeka (kazhinji zvishanu kusvika gumi) zvinotarisana nemapoka emhasuru akasiyana, sekureva kwaPete McCall, murairidzi wega akasimbiswa uye mutauriri weAmerican Council pane Exercise, uye mugadziri weAll About Fitness podcast. Semuenzaniso, unogona kusimuka uchibva kune wezasi-muviri kurovedza muviri kuenda kune yepamusoro-muviri kurovedza kune wepakati kurovedza muviri, ipapo kumwe wezasi-muviri kufamba, kwepamusoro-muviri kufamba, uye kwepakati kufamba usati wadzokorora dunhu. (Ona: Maitiro Ekuvaka Iyo Yakakwana Circuit Routine)
"Pfungwa yese yekudzidziswa kwedunhu ndeyekushanda mhasuru dzakasiyana panguva imwe chete nekuzorora kushoma," anodaro McCall. "Nekuti iwe unochinjanisa kuti ndeipi nhengo yemuviri yauri kunanga, rimwe boka remhasuru rinozorora apo rimwe riri kushanda."
Semuenzaniso, sezvo makumbo ako achizorora panguva yekukwevera uye maoko ako achizorora panguva yekukwikwidza, unogona nix chero nguva yekuzorora pakati pekurovedza muviri kwekuita iko kunoshanda kwakanyanya uko kwete chete kunovaka simba asi zvakare kunochengeta moyo wako uchirova uye revs yako metabolism zvakare, anodaro McCall. (Uye ingori imwe yemabhenefiti mazhinji ekudzidziswa kwedunhu.)
"Nekuti urikufamba uchibva mukurovedza muviri uchiita maekisesaizi nekuzorora kushoma, kudzidziswa kwedunhu kunogadzira mhinduro yakanaka yemoyo," anodaro. Zvinoreva, hongu, iwe unogona zvachose kuverenga se cardio.
Kana iwe ukashandisa zvinorema zvakakwana zviyereso, unozoshanda kusvika pakuneta (kwausingakwanise kuita imwe rep): "Izvi zvinoreva kuti urikuvandudza simba remhasuru uye unogona kuwedzera tsananguro yemhasuru," anodaro McCall. (Heano mutsauko uripakati pesimba remhasuru uye kutsungirira kwemhasuru.)
Kana uchinge wagadzikana nepfungwa iyoyo, wedzera sarudzo yako yekufamba kupfuura chikamu chemuviri: "Iye zvino, tave kutanga kutarisa maitiro ekudzidzira mafambiro panzvimbo yemhasuru. Izvi zvinoreva kuisa pfungwa pakusundidzira, kudhonza, mapapu, squatting, uye hip hinging movements pane kudaro. yemuviri wepamusoro chete kana wezasi, "anodaro McCall.
Chii chinonzi Interval Training?
Nguva yekudzidzira, kune rimwe divi, ndipo paunoshandura nguva dzepakati nepakati-kusimba basa riine nguva dzekuzorora kana kwekuzorora, anodaro McCall. Kusiyana nekudzidziswa kwedunhu, kudzidziswa kwepakati kune zvishoma zvekuita nazvo chii urikuita uye, pachinzvimbo, chiri kunyanya nezve iyo intensity yezvauri kuita.
Semuenzaniso, iwe unogona kuita kudzidziswa kwenguva nekamwe kufamba (senge kettlebell swings), mafambiro akati wandei (senge burpees, squat kusvetuka, uye plyo mapapu), kana neiyo yakasimba Cardio kurovedza muviri (sekumhanya kana kukwasva). Chinokosha ndechokuti uri kushanda (zvakaoma!) Kwenguva yakati uye uchizorora kwenguva yakati.
Iwe ungangodaro wakanzwa kuti yakakwira-yakasimba nguva yekudzidzira (HIIT) zvine hunyengeri hutano hunobatsira, uye ichokwadi chaizvo: "Unopisa macalorie munguva ipfupi," anodaro McCall. "Inokubvumira kuti ushande pamwero wepamusoro, asi sezvo uine nguva yekuzorora, inoderedza kushushikana kwese pamucheka, inoderedza hurongwa hwako hwemagetsi, uye inobvumira zvitoro zvesimba rako kuvaka zvakare."
Unogona Kurovedzeka Kwako Kuva * Zvese * Dunhu uye Kupindirana Kudzidziswa?
Hongu! Funga uchidzokera kukirasi yekupedzisira yebhutsu-style yekurovedza muviri yawakaita. Pane mukana wakanaka wekuti iwe waitenderera kuburikidza nekusarudzwa kwekufamba iyo imwe neimwe yakarova zvakasiyana neboka remhasuru (à la circuit training) asiwo waive nehuwandu hwebasa / kuzorora (à la interval training). Mune ino kesi, zvese zvinokosheswa sezvose zviri zviviri, anodaro McCall.
Izvo zvakare zvinokwanisika kuita redunhu kudzidziswa uye zvenguva yekudzidzira mune imwechete Workout asi kwete panguva imwe chete.Semuenzaniso, iwe unogona kuita kudziya-kumusoro, kushanda kuburikidza nedunhu remasimba kufamba, uye wozopedzisa neHIIT Workout pabhasikoro remhepo.
Maitiro Ekukwirisa Wako Dunhu uye Yekudzidzira Kudzidziswa
Zvino zvaunoziva kuti kudzidziswa kwedunhu uye kudzidziswa kwepakati chii chaizvo, inguva yekuita kuti vakushandire.
Paunenge uchiisa pamwechete rako redunhu kana nguva yekudzidzira kurovedza, chenjera nesarudzo yako yekurovedza muviri: "Haudi kushandisa chikamu chemuviri kakawanda kana kuita kudzokorora kwakawanda," anodaro McCall. "Nechinhu chero chipi zvacho, kana iwe ukaita zvakawandisa kurovedza muviri kwakafanana, zvinogona kukonzera kukuvara kwakanyanya."
Uye zvenguva yekudzidziswa zvakanangana, sarudza zvine hungwaru pakati pekuzorora uye kwekuzorora kwekuzorora: Kana iwe uri kuita kunetseka kwakanyanya (kettlebell swings kana burpees, semuenzaniso) ungangoda kumedza imwe mvura uye kubata mweya wako mukati menguva yekuzorora. Kuita zvishoma-zvakanyanyisa kufamba panguva yako yebasa (senge bodyweight squats)? Edza kumisikidza kupora kufamba kunge puranga, anodaro McCall.
Chinhu chakanyanya kukosha kuchengeta mundangariro? Iwe haudi kuita zvakawandisa zveizvi: "Kana iwe ukaita yakawandisa-yakasimba kudzidzisa inogona kukonzera kunyanyisa, izvo zvinogona kukonzera adrenal kuneta uye kukanganisa hormone muyero mumuviri wako," anodaro McCall. (Ona: Zviratidzo zve7 Unoda Zuva Rokuzorora)
"Vhiki rakanaka rinogona kunge riine mazuva maviri edzidzo yedunhu pamwero wakadzikama, uye mazuva maviri kana matatu ezvenguva yekudzidziswa panguva yepakati kusvika pakakwirira," anodaro. "Handaizoita HIIT kanopfuura katatu kana kana pavhiki, nekuti, neHIIT, iwe unofanirwa kunge uchiita kupora kumashure. Rangarira: Unoda kudzidzisa zvine hungwaru, kwete zvakanyanya kuoma." (Hezvino zvakawanda pamusoro pekugadzira vhiki rakakwana rekushanda.)