Ungatanga sei nekusimba kwakakodzera?

Sezvineiwo, kana iwe uchida kusimudzira yako yakajairika kusimba uye hutano, iwe unofanirwa kuita chinangwa chekurovedza muviri mazuva mashanu pasvondo, King Hancock, ACSM-CPT, ziya 2 Kubudirira mudzidzisi pa.NEOU, sevhisi yekushambadzira hutano, inoudza Hutano. Izvi zvingangonzwika sezvizhinji, asi ikozvino hazvichadi kuti zuva rega rega rive rakanyanya, uye maitiro ako ekurovedza muviri anogona kunge ari ekupedzisira kweakaderera se30 maminetsi.
Iwe unogara uchifunga sei zvinotsamira pauri kunakidzwa nehutano uye nenguva yaunowanikwa, zvakare. Kana iwe uri mutsva pakurovedza muviri, semuenzaniso, tanga uine chinangwa chidiki, senge netsoka 10,000 nhanho masikati kana mazuva mashanu pasvondo. Kana, kana nguva yako isingabvumire mazuva mashanu ekurovedza muviri pasvondo, chinangwa kwemazuva matatu uye cherechedza kana uchikwanisa kuita kuti makirasi acho awedzere.
Iwe zvakare unozofanirwa kuchinjana kuti ndeapi masitaera ekurovedza muviri aunoita pamazuva mashanu iwayo. Kana uchikwanisa, gadzirira 2 kana 3 mazuva eaerobic uye wopedza zvakapesana kana 3 mazuva pachikoro chemagetsi.
Kana uri kuita mashoma ekuita maekisesaizi mukati mevhiki, unogona kubatanidza magetsi neaerobic pamazuva emunhu (funga: maminitsi makumi maviri ekumhanya kunocherechedzwa nenzira yemaminetsi makumi maviri nemashanu ekuremerwa kuchikoro). Yakakwira-yakadzika c mutauro wechikoro (HIIT) kana wedunhu Workout routines zvakare inogona kubatsira kudzikisira kudzoka nenguva, kunyangwe zvakadaro uchipa furemu yako huru yedikita musangano, Kristian Flores, CSCS, NYC-yakanyanya yakavakirwa magetsi uye conditioning murairidzi, anoudza Hutano. .
Uye kunyangwe zviri kuyedza kuvimba kuti zviroto zvehutano zvemhando imwe zvinoenderana neimwe yemhando yekurovedza muviri, chengetedza izvi mupfungwa: kunyangwe uine chinangwa chekudzikisa uremu kana kuvaka magetsi, chinhu chakakosha kusanganisa yega yega aerobic uye huremu kana magetsi echikoro muchirongwa chako chekurovedza muviri.
Pakupedzisira, zvakadaro, magadzirirwo aunoita nguva yako yekurovedza muviri uye zvaunoitira maitiro ekurovedza muviri zvinouya kusvika kune zvaunonyanya kufarira, anodaro Flores. Kana iwe uchivenga HIIT, ipfuure. Kana iwe uchifarira kutamba uye kuchovha bhasikoro, zvipfuure. Kuwana kunakidzwa nekuita maekisesaizi ako kunoita kuti urambe uchidzoka kuzowedzera dikita uye kukonzera mhedzisiro.

Zvaunofanira kuita kune cardio workouts:
Ngationei kuti ndezvipi midziyo yekusimbisa muviri iri kushandisa kuvaka Cardio Zone!

IAmerican Heart Association inokurudzira maminetsi zana nemakumi mashanu ekutamba kwakadzikama-kwakadzika kunoenderana nesvondo (iyi ishanu, maminetsi makumi matatu ekurovedza muviri), kana maminetsi makumi manomwe neshanu akazara ehupenyu hwekutandara zvinoenderana nevhiki. Kushanda kunze padhigirii iri kunobvumira kubata moyo wako uine hutano panguva imwe chete sekubatsira kurwisa mamiriro akasiyana senge chirwere cheshuga. Uyezve, inobvumira kusimudza pfungwa dzako hunhu uye hasha uye inovandudza hutano hwemapfupa ako.
Kana iwe uri kushanda kunze kwemazuva matatu pasvondo, chinangwa pane yako aerobic Workout routines kuve yakanyanya kuoma, Hancock anodaro. "Kunyanya kudzika, kupfupika kwenguva yekurovedza muviri," anodaro. "Kana iwe uchida kupendi kwenguva yakareba, pfuura nekudzika kwakadzika."
Ndizvo chaizvo zvaunoitira aerobic kamwe zvakare zvinouya kusvika kune zvauri kuda kuita, Hancock anodaro. Kungave uku kutamba, kuchovha bhasikoro, kumhanya, kukwira, kana netsoka kukwira nekudzika nhanho kuenda kuchivako chako chekondomu-kana ichiwedzera mari yako yemwoyo yemwoyo zvino inoverengwa seaerobic.
Hancock naFlores vanobvumirana kuti iyo yakanyanya kusvibira uye ine simba yekurovedza muviri maitiro ndeye HIIT neTabata. Tabata imhando yakakura kwazvo yeHIIT inogona kupedzwa pasina kana nehuremu. Zvinosanganisira kushanda kunze kwemasekonzi makumi maviri, kuzorora kwegumi, uye kudzokorora kwe8 general rounds.
Vatambi veElite vakashandisa c programming mutauro dzidzo kwemakore akawanda kusimudzira kuita kwavo kwese uye nechikonzero chaicho. Nepo netsoka ichiramba ichive yepamusoro-notch aerobic kurovedza muviri, c programming mutauro dzidzo inoita zvisingagoneke netsoka: inopa yega cardio uye anaerobic kurovedza muviri. Nemashoko akasiyana, Tabata neHIIT inogona kupisa mafuta, kuwedzera hunhu hwemwoyo nemapapu, uye kuvaka tsandanyama kamwechete.
Nekuti uri kushanda zvakaoma zvikuru kuburikidza neHIIT Workout routines, unogona pasina kunetseka kupendiwa dikita rakasimba mumaminetsi makumi maviri nemashanu kusvika makumi matatu. "Chakanyanya kukosha, iwe unofanirwa kufunga nezve HIIT sekushanda mumaspikes ekuedza anokuendesa kune iwo [kusagadzikana] kunzwa mushure mekupa kuzvitarisira kwako kupodza kutevedzera izvo zvaedza," Hancock anodaro.

Zvekuita zvekusimbisa maekisesaizi:
Wona kuti ndezvipi zvishandiso zviripo muSimba Zone yehunyanzvi gyms?

Iwe unogona kuita yepamusoro, yakaderera, kana yakazara muviri kutarisa pamazuva ako ekudzidzisa simba. Kuti uwane zvakanyanya kubva mukusimba kwako kwesimba, Flores anokurudzira maviri-maminetsi makumi matatu ekurovedza muviri anonangana nemuviri wese uye anosanganisira mafambisirwo akabatanidzwa-izvo zviitwa zvinoshanda mhasuru dzakawanda panguva imwe.

"Sezvaunowedzera kusimba, vavarira kuwedzera huwandu hwechikamu chako, zvinoreva kuwedzera huremu hunoshandiswa uye huwandu hwese reps pakurovedza muviri," anodaro Flores. Kuramba uchifambira mberi nenzira iyi kunozotungamira kune simba riri nani kuwana uye kuonda mhasuru kuvaka.
Kana uine mamwe mazuva ekusimba uye uchida kuiputsa (kunyanya kana iwe uri kutsvaga kuvaka tsandanyama), unogona kuita zuva repamusoro remuviri uye zuva remuviri wepasi, izvo Hancock anoratidza.
Pamazuva iwayo epamusoro emuviri, funga nezve kusundira uye kudhonza maekisesaizi, Hancock anodaro. Kusundidzira kunosanganisira push-ups, chest presses, kana chest fly. Dhonza maekisesaizi anosanganisira mitsara, kudhonza-ups, lat pull-downs, uye vanoshambira kana supermen. Iwe unogona zvakare kusanganisa mubicep uye triceps inofamba pamazuva ano, Hancock anodaro. Kwezuva remuviri wakaderera, funga nezve kuita squats, mapapu, uye maekisesaizi ehinge, senge mafirifiti, anokurudzira.

Ndeupi Musiyano Pakati peSmith Machine uye Yemahara Weights paSquats?

Hack Squat kana Barbell Squat, Ndeupi "Mambo Wegumbo Simba"?

Nguva yekutora mazuva ekuzorora:

Kubvumidza kamwechete kana mazuva ekuzorora kwakakosha kuti ubvumire chimiro chako kuita nani uye kuvakazve. Hancock anokurudzira kudzidza yako yekuzorora coronary heart fee (RHR) kuitira kuti iwe ugone kuona iwe uchinge wanyatsopora uye wakagadzirira kubata inozotevera spherical yekurovedza muviri.
Vazhinji vatevedzeri vehutano uye smartwatches vanozoridza mimhanzi yeconary moyo uye vauye neruzivo rwemubhadharo wako wekuzorora. RHR yako ndiyo mhando yezviitiko zvinorova mwoyo wako paunenge uchizorora. Iyo yakaderera RHR nzira iyo moyo wako wemoyo uri kupomba ropa rakawedzera nekuedza kushoma. Ichi chiratidzo chakasarudzika chekuti uri kuita hutano, uye moyo wako wemoyo uri kuwedzera kusimba.
Kana iwe uchitevera RHR yako nguva dzose, unogona kuziva kuti inoramba ichiwedzerwa kwemaawa kana kuti pamwe mazuva mushure mekushanda nesimba. Ndiro zuva rega rega, zvisinei kana RHR yako ikarova kashanu zvichienderana neminiti (bpm) kana kuwedzera pamusoro peRHR yako yakajairika, ipapo unenge uchiwedzeredza. Tora chero rimwe zuva rekuzorora uye mirira kusvika RHR yako yadzokera kumubhadharo wayo wemazuva ese usati wadzokera kumitambo yekurovedza muviri.
Nepo mazuva ekuzorora achikurudzira nguva isina basa kubva kune aerobic uye simba, hazviratidze kuti unofanirwa kuita pasina kupokana hapana. Shandisa mazuva ako ekuzorora kukunguruka furo, kutambanudza, kana kuita zvinyoro nyoro sekufamba uchiyambuka bhuroka kuti ropa rako riyerere, anodaro Hancock.
"Kunenge kuri kushingaira kutarisira furemu yako kuitira kuti ugone kuburitsa nhamburiko inotungamira zvinangwa zvako, ingave iri kunyatsosimba, kugadzira mhasuru dzakaonda, kugwinya, kana kudonha," anodaro. "Zvakakosha kuti vanhu vatarise kumiviri yedu, uye zvakakosha kuti iwe uri kuisanganisa uye kusanganisira zvakasiyana."
Kana iwe uchifarira kumhanya, iwe unoramba uchifanirwa kuratidza mune mashoma-muchinjika kudzidziswa. Kana iwe uchinamata kusimudza masimbi anorema, iwe unoenderera mberi uchida kuwana mari yemoyo wako wepamoyo nekuwedzera aerobic. "Miviri yedu inofanirwa kuenderana nezvinonetsa, saka zvakakosha kusanganisa izvo zvinonetsa kuchengetedza chimiro chinoshanduka," anodaro.