Kana zvasvika pakuvandudza, kugadzirira ndezvese. Kusimudza kumusoro kwegomo kunoda huwandu hwepamusoro hwekudzidziswa kwemuviri, pamwe neruzivo nenzvimbo dzakasiyana. Kudzidzisa muviri wako uye kupa hunyanzvi hunyanzvi hwekuchengetedza uye hwakabudirira kukwira usati wadzidzisa pfungwa dzako dzekutsungirira, iwe unofanirwa kuita zvakawanda kugadzirira. Nhau dzakanaka, zvisinei, ndezvekuti iro gomo rinogona kuita chero munhu kana iwe uchiwanzo kutsunga uye kwakazara kutsunga. Pasinei nekuti iwe uchashandisa maawa mashoma pane imwe nzira yemakomo kana kuronga nzira dzakawanda-zuva, kudzidziswa kwakakosha. Ndiro zvese zvaunoda kuziva nezve kugadzirira kwekukwira:
Zvinangwa zvekutanga uye mibvunzo inoda kuiswa
Huwandu hwekushanda hwaunoda zvinoenderana nemhando yekuvandudza makomo, iyo yauchaita. Kune maviri makuru mhando - Expeditionary uye alpine. Alpine Mountaining ndiyo yakajairika uye, sekutonga, inosanganisira kusimudza, zvakananga kusimudza pasina kushandisa yakakwira-kukwikwidza mapepa uye imwe oksijeni. Kubuda kwacho kunomutsa, kune rumwe rutivi rwakatemerwa kwemisasa yakashongedzwa munzira, uye vashandi vekuratidzira vanofamba kumusoro uye pasi nzira yekuchengetedza tambo uye kuisa misasa. Zvita zviviri zvinoda kudzidziswa, kunyanya kwemapepa akaomarara uye nzendo dzakawanda. Asi mukati memhando yezvikamu zvese zviri zviviri zvirimo mune dzinoverengeka nzira dzinoongororwa dzakasiyana dzekutenderera.
Kune akati wandei marudzi emukati - mumwe wavo anosanganisira anomira husiku.
Mumakomo asina kufanira, kukwidziridzwa kunofungidzirwa pane inotevera chiyero:
F = nyore / nyore / nyore nekukwira zvinyoro-nyoro kana kujekesa svutugadzike, uye inogona kusanganisira imwe rwendo kuburikidza negwenzi. Izvi zvinosimudza kazhinji hazviwanzo tombo (kunze kwemazaya echando).
PD = zvishoma zvakaomarara: inosanganisira imwe technical seycent kana yakaoma echando.
Shambadziro = pane zvakaoma: Neimwe inotonhorera inosimudza kana yakawedzera chando-ice matsime pamusoro pe50%. Akanakisa akakodzera kune vane ruzivo vane ruzivo.
D = kuomarara neakagadzika ibwe rakasimba uye / kana ice kana chando chakachengeterwa zvakakomba masango ane makore mazhinji echiitiko.
TD = yakaoma yakaoma: refu-makomo mafambiro, yakabviswa uye yakakwira-tech. Akanakisa akakodzera kune nyanzvi inokwira.
Ed = yakaoma kwazvo: inosimudza nematambudziko ekugara ari munzvimbo iyi. Kazhinji mwero wekunyanyisa kuwedzera sezvo nzira inova yakakwira.
Izvo zvakakosha kuti uzive kuti zvinangwa zvako zvekutanga ndezvipi. Kana iwe uchida kuzadzisa iyo inowedzera zvishoma nezvishoma mwero wako wekudzidziswa kwemuviri, iwe uchafanirwa kuve nechokwadi chekuti chirongwa chako chekushanda chichakukurudzira kupfuura zvawaimboita kare.
Kune mibvunzo mizhinji yauchazodawo kubvunza. Semuenzaniso, iwe uchave nenguva huru nguva yakareba sei uye inguva yeakareba, iwe uchasimuka muzvikamu zvakazara, iwe unofanirwa kudzidzisa pane chero hunyanzvi hutsva (semuenzaniso, kushanda netambo), chii chishandiso iwe ichashandisa (semuenzaniso, katsi, nezvimwewo) uye yakawanda sei uremu iwe uchakura. Zvese zvinhu izvi zvinokanganisa kuti yakawanda sei yaunoda kudzidzisa. Asi hazvina basa kuti inguvai yaunosimuka - kukwirira, kusimuka uye Cardiography kwakakosha uye kunofanirwa kuve chikamu chakakosha chekugadzirira kwako kukamanikidza. Ndokusaka rovedzo chaiyo iri kudikanwa, ichikubvumira kuti ubve kwenguva yakareba, famba nekukurumidza uye kusimba, kuendesa kuremedza mitoro munzira yako uye nekukurumidza kudzorera pazororo.
Kune vanoona kana vasina ruzivo, gwara rinogara richikurudzirwa. Ivo havangove chete vanogona kupa kuchengetedzwa nekubudirira kwekukwira kwako, asi zvakare kuve neruzivo rwenzvimbo iyi, uye zvinogona zvakare kukubatsira iwe kufamba munzira. Kunyangwe aine gwara, zvisinei, nzira yekudzidzira yekudzidzira ichiri kudikanwa, sezvo vatungamiriri varipo sekutsigira, asi havagone kukuitirai zvakaoma.
Ronga Kudzidziswa
Kazhinji gadzirira pasina mashoma mashoma masvondo asati akwira. Ehe, ichavamisawo pakuoma kweiyo vertex uye nguva yekukwira. Kuti uwane dzimwe nguva refu nenzvimbo yakaoma, iyo yekutanga iwe unogona kutanga kudzidza, zviri nani. Munguva ino, zvakakosha kuomerera pakubata mifananidzo yekudzidziswa. Zvine musoro, iwe unofanirwa kuita maekisesaizi uye workout kanokwana katatu pasvondo. Inogona zvakare kuve inobatsira kuputa chirongwa chekudzidzisa muyero akati wandei:
Chikamu chekutanga - Fitness
Chikamu chekutanga chekudzidziswa kwako chinofanirwa kuve chakatarisana nekudzidziswa kwemuviri. Kune vatambi nevaya vanogara vachimhanya kana kufamba netsoka, nhanho iyi inogona kunge iri nyore, uye iyi ingori nyaya yekugadzirisa yako workouts. Kune avo vasingashandiswe mukudzidzira kwakasimba kurovedza muviri, nhanho iyi ichapa muviri wako nguva yakakwana yekuenderana nehurongwa hutsva. Ita shuwa kuti iwe unosanganisira zvese zvevaviri Cariyovascular uye kudzidziswa mota.
Chikamu chechipiri chinogadzirira kugadzirira kwekukwira
Mushure mekunge maisa yako yekutanga mwero wekudzidziswa kwemuviri neCardio uye Unyanzvi Hunyanzvi, iwe uchazoda kugadzirira muviri wako kunzvimbo dzine makomo. Simudza Wako Workouts kune Iro Nyowani uchishandisa inokosha kudzidziswa kwekuvandudza makomo, senge nzendo refu uye kusimudza. Edza kuwirirana mumhando dzakasiyana dzegomo dzinofamba uye zvidiki vertices kutarisa yako yekunyaradza nhanho.
Chechitatu Stage - Dzinza reZviratidzo Zvakafanana
Pane yechitatu chikamu, iwe unofanirwa kuita izvo izvo zvakafanana neuyo wauri kuzoita. Izvi zvinoreva kuti iwe unofanirwa kudzidzisa mumamiriro ekunze akafanana, takura mutoro mumwechete uye gadzira nguva yakareba kuti utarise kutsungirira kwako. Hazvigoneke nguva dzose - kana iwe wakavakirwa muRussia, asi iwe unoronga kuenda, semuenzaniso, muAlps, - asi tinokurudzira kuyedza kuita kuti timu isvike sezvinobvira kumamiriro ezvinhu akafanana.
Chii chaunogonesa muhurongwa hwako hwekudzidzisa
Kudzidziswa kakawanda pasvondo ndiyo nzira yakanakisa yekugadzirira muviri wako kune chero peak. Kuvapo kwechikamu chakajeka chataigara nemabasa ekushanda zvakare anodzidzisa pfungwa dzako, achikugadzirira iwe pamuedzo uri kuuya. Izvo zvakakosha kuti udzidziswe zvakanyanya sezvinobvira, uchisiya nguva yakakwana yekudzoreredza uye kusanyanyisa kusvika pakukuvara. Kuyera kwakakosha, saka isuwo tisimbise kukosha kwekuronga kwebasa. Heano nzvimbo dzaunoda kutarisa:
Cardio. Cardiotranspare inodiwa kuti uvandudze huwandu hwese hwekudzidziswa kwemuviri wemoyo wako nemapapu uye unofanirwa kuve rudzi rwekutanga rwekudzidziswa raunoita kana uchigadzirira kumakomo. Kune akawanda maAerobic Exercises ayo anogona kuita kuti mwoyo wako uchisekerera uye kuita kuti muviri wako ushandise kunyatso shandisa oxygen. Izvi zvinosanganisira:
Kumhanya
Bhasikoro
Kushambira
Batto inosvetuka
Kutamba
Tambo
Simba rekufamba
Kufamba munzira
Bhokisi
Kudzikisira
Cardio kudzidziswa kunofanira kunge kuri chikamu chehurongwa hwako
Kudzidziswa kwemukati. Chimwe chikamu chakakosha chekudzidza kwako ndiko kudzidziswa kwekunetseka. Rudzi urwu rwekurovedza muviri runowedzera mari yemwoyo, zvichiita kuti mwoyo wako uve nesimba uye uchivandudza yako yeAaerobic chikumbaridzo. Inosanganisira nhevedzano yepamusoro-yakakwirira-yakanyanya kushanda pamwe nenguva yekuzorora.
Munguva dzino dzozorora, iwe unogona kudzosera simba rako uye uvandudze kubereka kwakazara nerubatsiro rwepfupi, asi zvakanyanyisa masimba. Iko mukana wekudzidzira nguva yekudzidziswa kweanokwira ndewekushanda kune dzakasiyana siyana. Iyi nzira yakaitwa kwenguva yakati rebei yenguva ichawedzera kugona kwemoyo wako kupinza ropa kuburikidza nemuviri.
Simba uye kutsungirira. Kune ese alpine, uye nekuwanda kwemakomo, iwe uchatambura muhomwe yehomwe. Naizvozvo, chero maekisesaizi ane chinangwa munzvimbo dzinofanira kutakura kuomarara kukuru kwemitoro inorema inobatsira. Ndiwo maitiro aunogona kukudziridza kutsungirira kwako. NeGomo AsHeams, iwe unofanirwa kuwedzera simba rezvose huru matsime emakumbo, pamwe nemhasuru yehuku. Usakanganwa kuti kuchinjika hakuna kukosha zvakanyanya, saka kutambanudza kwakakoshawo zuva nezuva. Vamwe vanokwira kunyange kuwedzera Yoga kune yavo yekushandira maitiro.
Kufamba munzira. Kujaira kusarudzika kwakasiyana siyana uye mamiriro ekunze mamiriro ekunze anozvisungirwa kune wese munhu ari kugadzirira iyo yegomo mutambo. Kusiyana nenzendo dzakafanana, makomo anogadzira matambudziko akati wandei pamiseve dzakasiyana. Rudzi rwetambo runogona kusiyana zvakanyanya, saka zvakakosha kuronga nzendo dzakasiyana siyana munzvimbo dzakasiyana dzenyika. Gadzirira mamwe mishonga yakaoma sezvatinoitwa, uye edza kuendesa zuva rako rakanyanya kubatikana rekukwira kubva pane maonero ehuremu hweshure, maawa ekuvhomhodza uye kutarisirwa.
Hunyanzvi hunyanzvi / kukwira. Maitiro ako anofanirwawo kunge akatarisa pane chikamu chehunyanzvi hunyanzvi, akadai sekukwira kana crab, table basa kana kushandisa zvishandiso zvakasiyana siyana. Izvo zvakakosha kwete chete kuve nesimba, simba uye kudzidziswa kwemwoyo uye kudzidziswa kwemwoyo yekukambaira, asi zvakare ziva nzira yekukunda nzvimbo dzakaoma dzisina nyore kufamba. Makonzo anogona kuva nzira huru yekuvandudza chiyero uye kusimbisa izvi zvakakosha kukwidza mhasuru.
Psychological kudzidziswa. Pamusoro pekugadzirira kwemakomo, iwe uchadawo kutsungirira kwepfungwa. Ichi ndicho chiratidzo chekusimba kwako uye kuzvivimba uye zvinogona kuve chikonzero chekubudirira kana kutadza. Nzira yakanaka yekudzidzisa mupfungwa ndeyekuisa zvinangwa uye zvinangwa, kwete yekupedzisira chete, asiwo mini-zvinangwa. Mabasa madiki anogona kukubatsira kuti ugare wakakurudzirwa uye kuchengetedza pulse mukudzidza.
Kana iwe ukakurumidza kukwezvwa, ita shuwa kuti yako yekushandira chirongwa chakasiyana-siyana, uye zvakare ine chimwe chimiro. Edza nzvimbo dzakasiyana siyana dzekutama, sanganisai nzvimbo, maonero uye kuoma, uye kusiyanisa mashandisirwo ako emukati uye kunze kwekunze.