Rinhiko Ndinofanira kumhanyira kuderedza uremu? Ita zvirongwa kugwinya vanga vaneta

Haugoni kusarudza chii mutambo kuita kuti zvinokwanisika kuderedza uremu nokukurumidza? Anokurukura achimhanya. Kana uchitenda nyanzvi, rikurumidze nzira haisati tega.

Kumhanya - zvikuru zvakasikwa muchimiro muviri, ane zvainoita muviri kunobatsira. Nepo basketball kusashanda hurongwa zvose, kubva kufema kusvikira kweropa. Uchibata kumusoro kumhanya, haufaniri chete uremu, asiwo kuvandudza utano hwavo.

Masayendisiti ari Yale University kunge aiitisa zvidzidzo kuti mubvunzo kuti zvakawanda zvaunofanira kumhanya kuitira kuderedza uremu. Maererano vavo vawana, 3-4 pavhiki kuronga basketball zvakakwana.

Marathon nokuti mutsva

Kumhanya zvimwe ndiyo inokwanisika mhando kugwinya. All unofanira kutanga kudzidzisa - iri rakanaka mitambo shangu, mbatya dzakafanira, uye kuvapo muna yepakarepo kunharaunda park, nhandare kana mitambo pasi. Kumhanya pamusoro Asphalt pamusoro kana pedyo nemigwagwa vakabatikana hakusi inokurudzirwa.

Kana ukasarudza munhu run nokuti kutsva mafuta, asi havana kudzidziswa zvakakodzera, kutanga kushoma. Mumaminitsi 10 miniti humwewo kumhanya zvishoma rokutsanya achifamba. Zvishoma nezvishoma zvinowedzera ya basketball kwemaminitsi 1-2, apo vachisiya kuchinja vamwe nguva. Kana uchikwanisa kumhanya pasina yokumbozorora kwemaminitsi 10 panguva, unogona kuwedzera nguva yose run. Rinhiko Ndinofanira kumhanyira uremu, unogona chete ngatitsunge empirically. Sezvaunoziva, namafuta anotanga kupisa chete pashure maminitsi 20 Kurovedza muviri, ipapo muviri vanofanira kugara kwemaminitsi 30.

Training nokuti "akura" vatambi

dieters Vakawanda vari nechinetso ari "rwenze". In zvakawanda mutauro pachena, uremu rinomira chero gwapa uye haadi kuti kuwa zvakawanda. Muchiitiko chino, unogona kuramba kutevedza mitemo romugove uye kukurira chete kuchinyanya sepakutanga. Asi mugumisiro hazvimboiti kuti. Pane imwe nzira kungochinja uremu kure pasi? Chokwadi, zviri nyore chaizvo. Tinofanira kushandura mutoro panguva yechiitwa.

Chirongwa pamusoro penguva kurovedza rakagadzirirwa 6 kwemavhiki. Sezvo noushamwari rinopa nyore basketball ari chinhambwe 800 metres.

vhiki First: humwewo nokukurumidza sprints uye basketball, kukunda ose nzira chinhambwe anenge 200 metres.

vhiki Second: kumhanya pamusoro sandara nomunzvimbo dzine pakati nepakati uye maminitsi 30.

vhiki Third: muchinjikwa-nyika, maminitsi anenge 30.

Week mana: hapana rakasiyana yaimbovapo.

vhiki Wechishanu: yokungoi- ta bara 400 metres uye 250 metres kubva basketball. Dzokorora 6 nguva.

Rechitanhatu vhiki: kukurumidza run pamusoro sandara nomunzvimbo dzine.

Chinguva kurovedza chaitika muviri uye, naizvozvo, kubatsira kusunda kurema kuti marapirwo.

Dzinenge kurumbidza pamusoro sei zvikuru unofanira kumhanya kuti uremu, haako. Mumwe munhu yakasiyana, saka ya kurovedzwa kunobva panyama kugwinya, kunopindirana utano, uye kunyange mamiriro ekunze. Zvine musoro akamisa purogiramu kuderedza uremu uye kuti akariisa kuchinja zvose.

Zvinozivikanwa kuti Kurovedza vanga vaneta (uye izvi zvinosanganisira uye kumhanya), zvinokosha chaizvo kuti akuteerere kwemwoyo. Fat unopfuta kunoitika chete kana vamwe zvarinoreva. mafuta rinopfuta mapazi mumwe nomumwe uye kunobva zera. Kuverenga zvakakodzera chinobudirira chiitwa kwemwoyo, kuona kufadza ukoshi kuburikidza Tikabvisa 220 kubva zera rako. Kwemwoyo panguva cardio muviri kunofanira 65 - 75% chinokosha ichi.

Vaya vane uremu akapfuudza wokuyera dzinopfuura 25%, yakarurama kumhanya uremu - iri kumhanya pane kunonoka kumhanya kana kutsanya kufamba. Usaedze racho rikurumidze kupfeka zvakawanda akaturikidzana zvipfeko. kuti ziya. harizokudzoreri zvinozoita, asi mutoro pamwoyo anowedzera yekudyidzana.

Chero kugwinya anodzidzisa kuti mubvunzo marii kumhanyira uremu, kupindura zvinonyatsoteerera - vazhinji, nani. Kanenge, sezvo isu kare pachena - maminitsi 30 kunonyanyisa - napo chido chako. Somuenzaniso, Elena Proklova anoita awa nezuva nehafu apo basketball uye ari kwazvo chimiro.