Nigute ushobora gutangirana nubuzima bwiza?

Byaba byiza, mugihe ukeneye kuzamura ubuzima bwawe nubuzima busanzwe, ugomba gukora imyitozo ngororamubiri hafi iminsi 5 mucyumweru, King Hancock, ACSM-CPT, ibyuya 2 Umutoza watsinze kuriNEOU, serivisi ishinzwe ubuzima, ibwira Ubuzima. Ibyo birashobora kumvikana nkibintu byinshi, icyakora ubu ntibikiri buri munsi bigomba kuba bikomeye, kandi imyitozo yawe irashobora kuba finale nko munsi ya 30 min.
Nigute buri gihe ubimenya bishingiye kuri wowe wishimira ubuzima hamwe nigihe wabonye, ??kandi. Niba uri shyashya gukora siporo, kurugero, tangira ufite intego ntoya, nko kumaguru 10,000 intambwe nyuma ya saa sita byibuze iminsi 5 mucyumweru. Cyangwa, mugihe ingengabihe yawe itemerera gusa iminsi 5 y'imyitozo ngororamubiri mucyumweru, intego yiminsi 3 hanyuma urebe niba ushobora gukora ayo masomo akomeye cyane.
Uzakenera byongeye guhinduranya uburyo bwo gukora imyitozo ukora muminsi 5. Niba ubishoboye, intego yiminsi 2 cyangwa 3 ya aerobic hanyuma ukoreshe ibinyuranye cyangwa iminsi 3 mumashuri y amashanyarazi.
Niba ukora imyitozo mike yo gukora imyitozo mugihe cyicyumweru, urashobora kuvanga amashanyarazi na aerobic kumunsi wumuntu (tekereza: kwiruka muminota 20 byarebaga ukoresheje inzira ya mins 25 yo kwiga ibiro). Amashuri yimbitse yindimi (HIIT) cyangwa imyitozo yimyitozo yumuzunguruko nayo irashobora gufasha kugabanya kugaruka kugihe, nubwo nonese guha ikaramu yawe icyuya kinini, Kristian Flores, CSCS, NYC ishingiye cyane cyane kumashanyarazi hamwe nubushakashatsi, yabwiye Ubuzima .
Kandi nubwo bigerageza kwizera ko inzozi zubuzima bumwe-bumwe ziterwa na gahunda imwe yo gukora imyitozo, komeza ibi uzirikane: niba ufite intego yo kugabanya ibiro cyangwa kubaka amashanyarazi, ni urufunguzo rwo gushyiramo buri kirere hamwe nuburemere cyangwa amashanyarazi mumashuri yawe.
Ubwanyuma, nubwo, uburyo uteganya gahunda zimyitozo ngororamubiri nibyo ukora kubyo umuntu akora imyitozo biza neza kugeza hasi kubyo wishimira cyane, Flores. Niba wanga HIIT, unyure. Niba ukunda kubyina no gutwara amagare, nyuramo. Kubona umunezero wimyitozo ngororamubiri bizagufasha kuza kugaruka kubira ibyuya byinshi kandi bitera ibisubizo.

Icyo wakora kumyitozo ngororamubiri:
Reka turebe ibikoresho siporo zumwuga zikoresha mukubaka Cardio Zone!

Ishyirahamwe ryumutima wabanyamerika rirasaba iminota ijana na mirongo itanu yimyidagaduro iringaniye hamwe nicyumweru (iyi ni gahunda yiminota itanu, iminota 30 yo gukora imyitozo), cyangwa iminota mirongo irindwi n'itanu yuzuye ubuzima bwimyidagaduro ijyanye nicyumweru. Gukora kuriyi mpamyabumenyi bigufasha gufata umutima wawe neza mugihe kimwe no kugufasha kurwanya ibihe bitandukanye nka diyabete. Byongeye, ituma uzamura ibitekerezo byawe biranga nubushyuhe kandi bigateza imbere amagufwa yawe.
Hancock avuga ko niba ukora imyitozo iminsi 3 mucyumweru, intego kuri gahunda yawe yo gukora imyitozo ya aerobic kugirango ikomere cyane. Agira ati: "Uko ubujyakuzimu bugenda, niko igihe cyo gukora imyitozo kigufi." "Niba ukeneye gushushanya igihe kirekire, unyure ku bujyakuzimu."
Hancock ati: "Nibyo rwose ibyo ukora kuri aerobic byongeye kuza neza kugeza kubyo ushaka gukora". Niba ibi ari kubyina, gutwara amagare, kwiruka, kuzamuka, cyangwa n'amaguru hejuru no munsi yintambwe igana ku nyubako yawe ya condominium - niba byongera amafaranga yumutima wawe wa coronary noneho bibarwa nka aerobic.
Hancock na Flores bemeza ko gahunda ntarengwa yicyatsi kandi ikomeye imyitozo ari HIIT na Tabata. Tabata nicyitegererezo gikomeye cya HIIT gishobora kurangizwa nta cyangwa uburemere. Harimo gukora amasegonda 20, kuruhuka 10, no gusubiramo kumirongo 8 rusange.
Abakinnyi b'indobanure bakoresheje c gahunda yo kwigisha ururimi rwimyaka myinshi kugirango bongere imikorere yabo hamwe nimpamvu nyayo. Mugihe n'amaguru bikomeje kuba imyitozo yo mu kirere yo hejuru, c gahunda yo kwigisha ururimi gahunda ikora ibyo kumaguru idashobora: itanga buri myitozo ngororamubiri na anaerobic. Mu magambo atandukanye, Tabata na HIIT birashobora gutwika amavuta, kongera umutima wa coronari yumutima nibihaha, kandi byubaka imitsi icyarimwe.
Kuberako urimo gukora cyane imyitozo ya HIIT imyitozo, ntushobora kugora gushushanya ibyuya bikomeye muminota 25 kugeza 30. Hancock agira ati: "Icy'ingenzi, ugomba gutekereza ku gutekereza kuri HIIT nko gukora mu buryo bwo kugerageza kugujyana kuri iyo myumvire [itagushimishije] nyuma yo kwiha kwikiza wenyine kugira ngo wigane izo mbaraga."

Icyo wakora kugirango imyitozo ikomere:
Reba ibikoresho biboneka muri Strength Zone ya siporo yabigize umwuga?

Urashobora gukora hejuru, hepfo, cyangwa umubiri wose wibanda kumunsi wimyitozo yawe. Kugirango ubone byinshi mumyitozo yawe yimbaraga, Flores atanga ibitekerezo bibiri muminota 30 imyitozo yibanda kumubiri wose kandi harimo no guhuza ibice - iyo myitozo ikora imitsi myinshi icyarimwe.

Flores agira ati: "Nukomeza kuba mwiza, gerageza kongera ingano y'isomo ryawe, bivuze kongera ibiro byakoreshejwe hamwe na reps zose kuri siporo." Gukomeza gutera imbere murubu buryo bizagutera imbaraga zo kongera imbaraga no kubaka imitsi.
Niba ufite iminsi myinshi yimbaraga ukaba ushaka kuyisenya (cyane cyane niba ushaka kubaka imitsi), urashobora gukora umunsi wumubiri wo hejuru numunsi wumubiri wo hasi, nkuko Hancock abivuga.
Hancock avuga ko kuri iyo minsi yumubiri wo hejuru, tekereza ku myitozo yo gusunika no gukurura. Gusunika gusunika harimo gusunika hejuru, gukanda mu gatuza, cyangwa isazi zo mu gatuza. Imyitozo ikurura irimo imirongo, gukurura, gukurura lat, no koga cyangwa supermen. Urashobora kandi kuvanga muri bicep na triceps igenda muriyi minsi, Hancock ati. Yavuze ko ku munsi wo munsi w’umubiri, tekereza gukora imyitozo ngororamubiri, ibihaha, na siporo ya hinge, nka deadlifts.

Ni irihe tandukaniro riri hagati yimashini ya Smith nuburemere bwubusa kuri squats?

Hack Squat cyangwa Barbell Squat, Ninde "Umwami wimbaraga zamaguru"?

Igihe cyo gufata iminsi yo kuruhuka:

Kwemerera byibuze umunsi umwe cyangwa iminsi yo kwidagadura ni ngombwa kugirango ikadiri yawe irusheho kuba nziza no kwiyubaka. Hancock aragusaba kwiga amafaranga yumutima wawe aruhuka (RHR) kugirango ubashe kubona mugihe ukize rwose kandi witeguye guhangana nuburyo bukurikira bwimyitozo ngororamubiri.
Benshi mubakurikirana ubuzima hamwe nisaha yubwenge bazakora umuziki wa coronary yumutima kandi bazane ubushishozi kumafaranga yo kuruhuka. RHR yawe ni urwego rwimitima yumutima wawe utera mugihe uri kuruhuka. Inzira ntoya ya RHR umutima wawe wa coronary urimo kuvoma amaraso yinyongera nimbaraga nke. Iki nikimenyetso kidasanzwe ugenda ugira ubuzima bwiza, kandi umutima wawe wimitsi urakomera.
Niba ukurikirana RHR yawe buri gihe, urashobora kumenya ko ikomeza kugwiza amasaha cyangwa wenda iminsi nyuma yimyitozo yingufu. Nibyo burimunsi, icyakora mugihe RHR yawe yakubiswe bitanu ukurikije umunota (bpm) cyangwa birenze hejuru ya RHR yawe isanzwe, noneho uzaba urenze. Fata undi munsi wo kwidagadura hanyuma utegereze kugeza RHR yawe igarutse kumafaranga yayo ya buri munsi mbere yo kongera kwerekeza muri siporo.
Mugihe iminsi yo kwidagadura yerekana igihe udafite akazi kava mu kirere n'imbaraga, ntibisobanura ko ugomba gukora nta gushidikanya ko ntacyo. Koresha iminsi yawe yo kwidagadura kugirango uzunguruke, urambure, cyangwa ukore urugendo rworoheje nko gutembera hejuru kugirango amaraso yawe atemba, Hancock.
Agira ati: "Birasa cyane no kureba neza ikadiri yawe kugirango ubashe gutanga imbaraga ziyobora intego zawe, niba koko zirakomera cyangwa zidakomera, zubaka imitsi itananirwa, ikwira neza, cyangwa igabanya ibiro". "Ni ngombwa ko abantu bitondera imibiri yacu, kandi ni ngombwa ko ubivanga ndetse harimo n'ubwoko butandukanye."
Niba ukunda kwiruka, ukomeje gukenera kugaragara mumahugurwa make. Niba ukunda guterura ibiremereye biremereye, urakeneye kubona amafaranga yumutima wumutima hamwe na aerobic yiyongereye. Agira ati: "Imibiri yacu igomba guhura n'imihangayiko, bityo rero ni ngombwa guhuza izo mpungenge kugira ngo ibice bihinduke."