Panguva dzose, hafu yakanaka yevanhu yaida kuva yakanyanya kunaka. Uye kana izvi zvisati zvaitika nekuda kwekushaiwa kwemapfekete uye mafashoni akanaka, ikozvino vanyori vanowedzera kudikanwa kuva nemufananidzo wemitambo. Saka, nzira dzekuzviwana, usaverengera. Hauna nguva yekupfuura mafungu ekukurumidza yega yoga uye Pilates, sezvo paiva nenjodzi mutsva-nguva yekudzidzisa Tabata. Ngatiedzei kunzwisisa kuti chii uye nei tichichida. Kutanga ngationei kuti kudzidziswa kwemazuva kwakadini.
Zvinoreva kushandiswa kwemazuva ndeye kushandiswa kwesimba uye chiito chekuita basa. Iyi nzira inoita kuti zvive nyore kushandisa masimba ose emuviri. Uye kunze kweiyo inosimbisa mhepo yemwoyo. Nheyo huru yekudzidziswa kwemukati ndeye kushandiswa kwezvishoma nezvishoma uye zvakanyanya zvekuita basa. Kazhinji kazhinji, chiyero chekurovedza muviri chinotsanangurwa nekuyera kutengesa kwemoyo. Dzimwe nguva inofanira kuenzana nenguva yakashandiswa zvidzidzo. Muchiitiko ichi, kupisa kunofanirwa kunge kusingakwanisi kuva pasi pe40-50% yepamusoro (iyo yakawanda inotapisa yakaenzana inotorwa nemurairo: 220 kudarika makore mumakore). Purogiramu yekudzidziswa kwemukati inogona kunge yakasiyana, nguva dzose chete - mapoka maviri ezvidzidzo. Chikamu chinoshingaira chekudzidzisa kwemashure chinogona kunge chine kushanda, zvose pamatambo uye pamutsetse. Uyezve, purogiramu yekudzidziswa kwemazuva ingasanganisira kudzidzira pane bhasikoro rekushandisa kana aqua aerobics. Uye chimwe chikonzero chisina mubvunzo chemakirasi akadaro ndechekuti nyanzvi dzakawanda dzinotaura kuti nguva yekudzidziswa kwekureruka kwemazivi inonyanya kubudirira kupfuura zvidzidzo zvemazuva ose, sezvo dzinokubvumira kuti upise marori akawanda. Asi yeuka, iyo nguva yekudzidzisa nzira inosanganisira kuita izvi kwemavhiki matatu mumutsara, uye zvakare kudzokera kuchikoro chemazuva masere mashanu. Uyewo, unofanirwa kufunga nezvepfungwa mbiri. Pachikoro chekutanga chekudzidzira regai chikamu chakasimba chive chiduku pane chikamu chese chikamu. Izvi zvinobvumira muviri kuti ushandiswe kune imwe mhando yekudzidzira uye kudzivisa kuitika kwemashure "akavharwa". Uye zvakadaro, kana iwe usingatauri nemudzidzisi wega, ipapo nhamba yakakwana yezvikamu zvemarudzi ose emutoro inenge 5-10. Kwete.
Kupindira Kudzidzisa Tabata
Nharaunda yekudzidzisa Tabata - iyi ndeimwe yemhando dzekudzidzira nguva. Zvimwe zvikamu zvepurogiramu iyi ndeizvi: kurairirwa kunoshandiswa maitiro emaminitsi makumi mana, uye rimwe nerimwe rinotenderera - kuenzanisa kwemasereji gumi. Nguva imwe nguva pakati pemakwikwi maminitsi gumi. Kubatsira kwaTabata kwekudzidziswa kwemashure kunosanganisira chokwadi chokuti hazvidi kuti uende kune gyms kuti uite, unogona kuita maitiro uye kumba. Dzidzo dzechiGiriki dzekudzidzisa kwakadaro dzaiva:
- squats;
- kutambanudza mberi uye kubata zvakare;
- pushing-ups kubva pasi;
- kunyoresa-avete pamusana, makumbo akanamatira pamabvi uye akaramba achiremerwa.
Hypoxic interval training
Zvichida, paunotsvaga ruzivo pamusoro pekudzidziswa kwemazuva, iwe unogumburwa pamutsara wakadaro seunodzidzisa nguva yekunyengera. Iyi haisi yepamusoro yezvidzidzo, asi pane kuwedzera kune chero ruzivo rwomumuviri runokurudzirwa nenyanzvi dzakawanda. Chinangwa chavo chinogara mune imwe nzira inopinza mhepo ine zvishoma zviduku zve oksijeni (gomo analogog) uye mhepo inozivikanwa kumurwere. Chikamu chenguva yekudzidziswa kwehanai inowanzotarisirwa kune zvirwere zvisingaperi zvakadai sepptic ulcer, asthma, chirwere cheshuga nevamwe vazhinji. Uyewo, nguva inodzidzisa hypo hypo inobata kuneta, kusuruvara uye kuora mwoyo.