Shamwari dzakawanda hadzizivi kuti dzinotanga sei kusimba kana kuita maekisesaizi, kana kuti dzakazadzwa nechido pakutanga kwesimba, asi zvishoma nezvishoma vanorega kana vasingakwanisi kuita zvinodiwa mushure mekubata kwechinguva, saka ini ndichataura nezve nzira yekutanga kune vanhu vachangobva kubata fitness. (Cherechedza: Kunyangwe Vance akabatanidzwa mukudzidziswa kwesimba rinoputika uye kudzidziswa kwekusimudza simba, anonyanya kuve nekunzwisisa kwakadzama kwekuumbwa, saka zvakagadziridzwa zvenyaya iyi zvinonyanya kuumba.).

Chekutanga, funga zvinotevera usati watanga maekisesaizi:

1. Ongorora mamiriro ako enyama iye zvino

Saizi yako yakamira sei? Wakambova netsika yemitambo here? Kana muviri uine zvimwe zvirwere kana kukuvara kunokanganisa mitambo.

2. Zvaunoda kubudirira

Semuenzaniso, ndinoda kuumba, kuita zvirinani mumitambo, uye kuwedzera simba guru.

3. Comprehensive factors

Inguva yakawanda sei pasvondo yaunogona kuchengetedza yekurovedza muviri, ungave uchirovedza muviri mujimu kana kumba, kana uchikwanisa kudzora kudya kwako, nezvimwe.

Maererano nemamiriro ezvinhu mushure mekuongorora, ita chirongwa chinonzwisisika. Chirongwa chakanaka chinogona kuita kuti iwe uwane zvakapetwa kaviri mhedzisiro nehafu yekuedza. Iye zvino ngatitaurire pamusoro pazvo zvakadzama: nzira yekutanga mitambo yevasina simba, vakajairwa uye vane uremu, asi zvisinei kuti ndeverudzii, vanogona kutevedzera zvinotevera:

musimboti:

1. Kana pasina ruzivo rwekurovedza muviri kana kurovedza muviri kuduku kusati kwatanga kurovedza muviri, zvinokurudzirwa kutanga kubva pakusimba kwemuviri, semuenzaniso, kutanga kubva pane zviri nyore kudzidzira aerobic kuvandudza basa ravo remwoyo. Mushure mezvose, kudzidziswa kwesimba kunodawo imwe tsigiro yekutsungirira kuti upedze. Iwe unogona kusarudza mimwe mitambo yaunofarira (kutamba bhora, kushambira, nezvimwewo) kukudziridza tsika dzakanaka dzekurovedza muviri;

2. Pakutanga kwekudzidziswa kwesimba, tanga kudzidza maitiro ekufambisa nemaoko asina maoko kana uremu huremu, uye wozotanga kuwedzera zvishoma nezvishoma uremu, uye apo mudzidzi anotanga kurovedza muviri, vanonyanya kushandisa maitiro emukomboni (multi joint movements);

3. Ita chirongwa chakanaka chekudya, kanenge katatu kudya kunofanirwa kuverengerwa nguva, uye panguva imwe chete, kuve nechokwadi chekudya kwakanaka kweprotein:

Hapana zuva rekurovedza muviri: 1.2g/kg uremu hwemuviri

Kutsungirira zuva rekudzidzisa: 1.5g / kg uremu hwemuviri

Simba rekudzidzisa zuva: 1.8g/kg

4. Kana uine chirwere kana zvimwe zvikamu zvemuviri wako zvakakuvadzwa, tapota tevera mazano echiremba uye usaedza kushinga.

Vanhu vakaonda

Zvido zvevanhu vakaonda uye vasina simba ndezvekusimba uye kuve neutano hwakanaka, asi nekuti iyo yekutanga metabolism yerudzi urwu rwevanhu yakakwira kupfuura yevanhuwo zvavo, uye kazhinji yenguva havadye macalorie akakwana, saka rudzi urwu rwevanhu rwunoda kutarisisa kudzidziswa kwesimba uye nguva yekudzidziswa haifanirwe kureba, iyo inofanirwa kudzorwa pa45-60 maminetsi, uye kuita zvishoma aerobic maekisesaizi kusvika pazvinobvira; maererano nekudya, zvinokurudzirwa kuisa pfungwa pakudya kwakanaka, Usadya crisps, huku yakakangwa uye zvimwe zvekudya kuitira kuti uwedzere uremu. Zvishoma nezvishoma wedzera kudya kwako pachako. Sezvo hutano hwevanhu vakaonda uye vasina simba, kunze kwekudya kwemazuva ose, kuitira kuti zvizadzise zvinodikanwa zvekoriori, zvinwiwa zvinogona kudhakwa pamadiro.

Normal population

Rinoreva vanhu vasina kukora kana kuonda, uye avo vanoratidzika kuva vatete asi vane denderedzwa remafuta rakatenderedza dumbu ravo. Rudzi urwu rwevanhu rwakafanana nemazano emitambo evanhu vakaonda uye vasina simba, kunyanya kuisa pfungwa pakudzidzira simba, nguva yekurovedza muviri inodzorwa paanenge maminitsi makumi matanhatu, aerobic inogona kuitwa zvakanaka; maererano nekudya, kunobvawo pakudya kune hutano uye nguva dzose, asi inoda kunyatsoziva kudya zvishoma kana kusadya uye zvinwiwa.

Vanhu vakafuta

Kunzi mafuta nevanhu vakakukomberedza vanogona kuiswa muchikamu ichi. Pamusoro pekudzidziswa kwesimba, vanhu vakadai vanofanirwawo kujoinha kurovedza muviri, asi vanofanirwa kudzivirira maekisesaizi sekumhanya nekusvetuka. Nemhaka yokuti kudzvinyirirwa kwakabatana kwevanhu vakafuta kwakakura zvikuru kupfuura kuya kwevanhuwo zvavo, vanofanira kuderedza uremu hwavo pasina kukuvadza miviri yavo. Panyaya yekudya, haisi wax yekucheka kudya pasina mafuta nemunyu, asi kudya kwakakodzera kwemafuta nemunyu. Paunenge uchidya chikafu chekunze, iwe unofanirwa kudzivisa chikafu chakakangwa uye chakakangwa, uye chikafu uye zvinwiwa zvinofanirwa kumiswa.

Panguva imwecheteyo, vanhu vachangotanga kurovedza muviri vanofanirwa kutarisisa kune:

1. Usagare uchitsvaga mapfupi uye nzira yakanaka

Shamwari zhinji dzinogara dzichida kutsvaga nzira yekudimbudzira yekuwana nzira yakanakisa yekuzadzisa chinangwa chakakodzera zvachose. Asi kunyangwe muhupenyu hwedu, zvingani zvinhu zvatingagona kuwana kamwechete kwenguva dzose? Muviri wako girazi rinogona kuratidza zvakanyanya mamiriro ehupenyu hwako huchangobva kuitika. Kana ukadya zvokudya zvine mafuta, zvinenge zvakakora. Kana ukazorora zvishoma, basa remuviri wako rinoderera. Kutaura zvazviri, nzira yakanakisisa ndeyokuomerera pairi zuva nezuva. Vanhu vose vane utano hwakanaka kana kuti vane chimiro chakanaka hazvirevi kuti vaita mitambo ichangopfuura, asi zvavanga vachiita.

2. Hove mumazuva matatu uye mambure mumazuva maviri

Rudzi urwu rwevanhu runonyanya kutora kusimba sebasa rekupedzisa, kana kuti hapana chinangwa, kusada kushandura chimiro. Muchokwadi, pakutanga, unogona kutanga kurovedza muviri muchimiro chaunoda uye chiri nyore kutevedzera (sekuchovha bhasikoro, kutamba, kushambira, nezvimwewo), uye kupedza anenge maminitsi makumi mana ekurovedza muviri katatu kana kana pavhiki; ipapo iwe unogona kuwedzera kudzidziswa kwesimba zvakakodzera mushure menguva yenguva. Mukuwedzera, zviri nani kuwana chinangwa chekunamatira kune: somuenzaniso, ndinoda kuvaka muviri wakanaka kuti upfeke zvipfeko, ndinoda kuva nemuviri une hutano hwekugadzirisa zvinhu zvehupenyu, nezvimwewo zvisinei kuti chii chandinoita, chete nekuchishandura kuva chido chako kana chikamu chehupenyu ndinogona kuva nekuzvipira kwenguva refu. Imi mose munoziva chokwadi, asi hamungagoni kuzviita. Ndinozviziva

3. Kukurira

Yakazara nekukurudzira uye kushingaira, mukusiyana kwakasiyana kune kumberi. Zvakanaka kuva nekurudziro, asi kukurudzira kwakawandisa hakuna kukwana. Mushure mezvose, kurovedza muviri idanho-ne-danho. Hazvirevi kuti kana iwe uchidzidzira kwenguva yakareba panguva, zviri nani mhedzisiro yacho. Chimiro chemuviri mhedzisiro yekushingirira kwako kwenguva refu, kwete mhedzisiro yechiitwa chimwe chete.

4. Zvinangwa zvakawanda zvisina chokwadi

Iwe unoda kurasikirwa nemafuta uye kuwedzera tsandanyama. Kana ukagadza zvinangwa zviviri zvinopokana, hauzoiti zvakanaka pakupedzisira. Kunyange kana zvinangwa zvisiri kupesana, zvakaoma kuti iwe ufunge nezvezvinhu zviviri kana kupfuura panguva imwe chete, saka zviri nani kuti uise chinangwa chenguva pfupi iwe pachako, uye wozoita chinotevera mushure mokunge wapedza.
Chekupedzisira, ungave uchifarira kuumbwa kwekusimba, chero uchikwanisa kutanga kuita maekisesaizi, kunyangwe kuchovha bhasikoro uye kutamba masikweya, kuchava nemhedzisiro yakanaka pamuviri wako. American Sports Commission (ACE) yasvika pamhedziso yekuti chero uchikwanisa kuomerera kwairi kwemwedzi mitanhatu, mitambo inogona kuve tsika yako, uye haufanirwe kuomerera kwairi zvakare. Saka ndingangozvipa mukana wekuchinja. Kutanga, ndichakamura mwedzi mitanhatu kuva nharidzano duku dzinoverengeka: somuenzaniso, ndichaomerera kumitambo yandinofarira katatu pavhiki, uye ipapo ndichagadza nharidzano yokujoinha kurovedza simba kana kuti kuedza mimwe mitoo yemitambo mumwedzi wechipiri, kuti zvishoma nezvishoma kukudziridza kufarira mitambo. Mushure mekuzadzisa chinangwa, ini ndinogona kuzvipa mubayiro nekudya kwekudya kunonaka kana zvimwe zvinhu Zvaunoda.