The purogiramu tsandanyama oscillation, musimboti uye kukosha

Kurovedzwa purogiramu tsandanyama ose famba anoita mabasa akasiyana. Vatambi vane hwakasimba kwetsandanyama kazhinji kufarira muviri chitsama, kuparadzana pachena rimwe boka tsandanyama kubva neimwe, mumwe, nekusiyana, kushaya kwetsandanyama uye zvinofanira kuwana. Zvichienderana izvi uye dzimwe pfungwa, purogiramu nerimwe kwomutambi tsandanyama uku kunofanira kuva nomumwe, maekisesaizi zvivako uye uwandu repetitions zvinonzwisisika akasiyana.

Spring nokuti vatambi vakawanda panguva kujairika. Panguva iyi, rinorema simba kurovedza nesimba risingaperi inotsiviwa monotonous kudzidziswa yakawanda repetitions. Panguva iyi, vamwe vatambi vari kudya, nokudaro kupisa zvakawandisa muviri mafuta uye angasununguka. Relief muviri nguva dzose anotarira anoshamisa, kunze tsandanyama idzi pave mugumisiro kuwedzera, kureva, vane chaizvoizvo zvishoma pane zvingaita sokuti kubva kunze.

The purogiramu tsandanyama pombi inofanira kusarudzwa nyanzvi vemabhizimisi yake, uye kana usina chokwadi panyaya iyi, zviri nani kushandisa zano ruzivo vatambi. magazini Most unogona kuwana zvakawanda mapurogiramu muchiuto kuti kwetsandanyama uye nokuomesa kusunungurwa, asi kazhinji, ndiko kuva kurovedza nokuda vatambi ruzivo vangarovedza anenge mazuva ose, ane kusara shoma. Uyewo kucherechedza mutengo kuti kunyange ruzivo kuekisesaiza yemazuva matatu hatizokurirwi pasina gadziriro chaidzo. Chirongwa imba tsandanyama kuzunungusa kuti mutsva inofanira nyore napo pakutanga uye kuwedzera kunzwisisa pamwe kuvandudzika. Muchiitiko chino, zvinokosha chaizvo kuti kuremekedza nguva penguva pakati makirasi uye kwete kutadza chete.

Kazhinji, mumatsutso nechando nguva zvose nyanzvi mutambi rinoumbwa tsandanyama oscillation chirongwa kuti ane simba kune vakawanda hunhu yakatarwa. Nokuti nzira yakadaro dzinoratidzwa vashoma repetitions panguva imwe yakatarwa. Cardio-kufema zvinoriumba hurongwa muviri unokurumidza kujairana chokurovedza purogiramu. Asi pamwe veMubatanidzwa kwematsutso kurwa kusunungurwa, richikunetesa muviri pamwe repetitions zhinji kazhinji anovhiringidza, kana isu kufungawo chitubu beriberi uye kugadzirisa kumwoyo, mutoro uri muviri Falls zvakakura.

The purogiramu mutambi Swing tsandanyama inomiririra ichitanga 6 wamavhiki, iyo rakakamurwa 3 Sub-kutenderera, imwe neimwe unopirwa 2 weeks. Mumwe tevera Sub-kutenderera rakasiyana yapfuura kuwedzera uwandu repetitions uye anosvika muchiitwa zvose. Saka, pane kurovedza kuchinyanya kukura uye anowedzera yose tonnage. Yakadaro kuwedzera zvinofanira kuitika zvishoma nezvishoma kumwoyo uye tsandanyama pachavo nguva kuti ajairane kunetseka itsva.

Kunyanya akakurumbira pakati vatambi pokuita purogiramu tsandanyama zviri mberi, izvo asingagoveri mhando chaiyo kurovedza uye anokosha simulators kuti chinangwa ichi. Muchiitiko chino, zvinokwanisika nokuita mitambo yemitambo dzakaoma ari avhareji. Chirongwa anofanira ane zviitwa, izvo zvinowanikwa mabasa chero mutambi kuti paavhareji padanho kurovedza. Zvinokosha kucherechedza kuti chirongwa ichi hachisi nokuda mutsva, uye nokuva ruzivo muzvidzidzo dzevanhu.

Kurovedza Normal mu chirongwa zororo kunosanganisira vhiki mbiri kurovedza nokuda biceps uye chipfuva neMuvhuro rokutanga, pamafudzi tsandanyama uye makumbo pamusoro Chitatu, uye pamusoro musana tsandanyama uye triceps tsandanyama ari maoko neChishanu. Kwevhiki kwete kuita penguva kumhanya, apo anoumba 5 accelerations panguva basketball, uye basketball zaminochnogo mhando kwemaminitsi 10.

Zvikuru kushanda kuti basa kuti vatambi ine mutoro chipimo chemushonga nokuti overtraining kunogona kuvhiringidza zvirongwa zvako uye zvikuru zunzai zvabuda. Vatambi vari kuita pasina kushandisa mishonga inokosha kazhinji kuita vanga vaneta matatu mukati pasvondo kutenderera, izvo zvinoita tsandanyama kuzorora uye achapora pamberi neimwe muviri.