Aerobic workouts

Aerobics, shoko iri richiri kubudiswa, uye chiito chekubata muviri chinokurudzirwa kuti chibatanidze mune purogiramu yemitambo kana iwe uchida kuora muviri kana kungovandudza mararamiro ako epanyama. Asi chii chinonzi aerobic kudzidzisa uye zvarinodya, uye chinonyanya kukosha, kuti kana ichidyiwa, tichanzwisisa pamwechete.

Sei tichida kubhadharwa kweaerobic?

Zvakanaka, kutanga, aerobic kurovedza chidzidzo, panguva iyo misumbu inoda kuwedzera oksijeni, uye, nokudaro, mhepo yemwoyo inoshandawo zvakanyanya. Nokudaro, nemabasa anowanzogara emhando iyi, basa remwoyo rinovandudza zvikuru, uye kuonekwa kuchabatsirwawo nekudzidzira uku. Kunyange kana pane chirwere chisingaperi, izvi hazvirevi kuti iwe unogona kukanganwa nezveaerobics, iwe unogona nguva dzose kusarudza rudzi uye kuwedzera kwemutoro wakakodzera iwe. Zvisinei, pachinzvimbo chokuva nezvinetso zvehutano, kana kuti iwe usati wamboita mimwe mitambo, iwe unoda kutaura nechiremba wako. Achakwanisa kukupa mazano pamusoro pokuti zvakanaka sei kuita chirongwa chako chekudzidzisa aerobic.

Aerobic Training Program

Paunenge uchigadzira chirongwa chekubatsira muviri, unoda kusarudza pamatatu makuru:

• Iwe uchatora zvidzidzo zvipi zvevhiki.
• nguva yakadii yaunoda kupa kune chidzidzo chega chega;
• mutoro upi unoda kupa muviri wako.

Panguva imwe chete, funga kuti kana mutoro wacho uri wepakati, saka iwe unofanirwa kudzidzira kanomwe pavhiki kwehafu yenguva. Kana ukaronga mutoro wakakura, ipapo zvakanakisisa kwauri zvichava makirasi 3 pavhiki kwemaminitsi makumi maviri kana kupfuura. Nokuda kwehuwandu hwehutano hwakanaka, mitambo inofamba, kutamba, bhasikoro pavhu rezasi, kushambi kunogona kuiswa. Uye mitoro yakakwirira inopihwa kwauri: kutamba, kukwira bhasikoro remakomo, kutamba kubhururuka, kubhururuka kure-kure, kukwira gomo nemutoro we 12 kg kana kufamba kune imwe nzvimbo yevhu yekutakura 20 kg. Paunenge uchidzidzira, funga nezvekukura kwemwoyo kunogamuchirwa kwezera rako. Inogona kuenzaniswa nesarudzo: 226 kuderedza makore ako. Ichi ndicho chiyero chepfungwa chepamwoyo chaunogona kuva nacho munguva yekurovedza, asi unoda kushanda nesimba rakasiyana. Isu tinofarira mune izvo zvinodanwa chinangwa chemoyo, umo kudzidziswa kunobatsira zvikuru mumuviri. Icho chikumbaridzo chepamusoro chechinangwa chepfungwa chemoyo chinokwana 75% yepamusoro. Uye yeuka kuti iwe unofanirwa kupinda uye kupedza kudzidziswa zvishoma nezvishoma, kureva, usakanganwa nezvekudziya-kutanga pakutanga nekuguma kwekudzidzisa aerobic. Kana ukakanganwa kudziya-kutanga pakutanga kwekirasi, iwe unogona kuwana marefu uye kukuvadzwa kwakakomba, kana iwe ukaregeredza kudziya-kumucheto pakuguma kwekuvhima, iwe unogona kuorazora uye kunyange kutopera. Uye zvechokwadi, nezvekudya kwakakodzera kare uye mushure mekudzidzira aerobic, zvakare, haufaniri kukanganwa.

Kudya uye mushure mekudzidzisa

Munhu wose anonzwisisa kuti unoda kudzidzisa kweawa nehafu mushure mokudya. Asi ungava sei shure kwekudzidziswa, kunyanya kana iwe uchida kuora muviri? Kungopa mubayiro muviri nechimwe chinhu chinonaka hachikoshi. Kwete, chokwadi iwe uchati ndichakuonga kumudumbu, asi munyaya iyi uchawana simba kubva pane zvokudya zvawakangogamuchira, uye mafuta mawakagara ipapo. Asi iwe haugoni kudya chinhu zvachose, nenyama ine nzara ichatanga kuparadza kwete mafuta chete, asiwo mapuroteni, uye iyi ndiyo mitsipa yedu. Saka iwe uchiri kuda kudya, asi mushure meawa nehafu mushure mekudzidziswa uye chete zvokudya zvakapfuma mumapuroteni, zvinyorwa zvemafuta nema carbohydrates mairi zvinofanira kunge zvisingaiti. Kana iwe unogona maminitsi makumi maviri mushure mekirasi, inwa chikafu cheprotein uye udye uswa hwemiriwo. Uye shure kwemaawa maviri mushure mechingwa, iwe unogona kuisa mumenyu yako yezvokudya zvakazara mumakrohydrates. Uye kunze kwekudya kwakakodzera mushure mekudzidzira aerobic, usakanganwa nezvekunwa panguva iyo. Izvi zvinogona uye zvinofanirwa kuitika, saka, kana uchienda kune aerobics, tora mvura kana juisi newe.

Kazhinji, kubudirira kunobvumirana kunorayirirwa kusanganisa aerobic uye simba rekudzidziswa, pamwe nekudzidziswa kutsungirira, izvo zvinonzi vanaerobic. Asi kana iwe uri muimba yekurovedza kwekutanga, iwe usina chinhu pamper kunze kwematambudziko aerobic, muviri hauna kukodzera.