Circuit Training - chii?

Circuit Training - ndiyo nzira pakuronga mabasa zvemitambo, yakaitwa kuBritain muna remakore nemakore maviri. Pakutanga zvakanga yakanyorerwa chokudzidzisa vadzidzi uye vadzidzi mumuviri, vanhu vazhinji kwazvo vachiri kudavira kuti izvi kudzidziswa mhando ndiyo chete akakodzera beginners kana kuti vakura vatambi vari zvakare inorema kare contraindicated. Zvarinoreva ndiko kutsanya kurovedza uye anokurumidza kuchinja kubva projectile kusvika projectile kana kuti nzvimbo rakatevera muviri - vanonzi "zvechitima". Just vachidzidzisa yemanyorero zvinosanganisira 8-10 (dzimwe nguva 12) kurovedza. Mumwe nomumwe mitoro izvi rimwe boka tsandanyama - kwete kuti yapfuura mumwe. Nokuti vaita kunowanzoitwa hapana maminitsi anopfuura 45, kutevedzana uku anonzi "denderedzwa."

Kufamba pakati "nhepfenyuro" Munhu inokurudzirwa kumhanya. Redunhu kudzidzisa, nokudaro kubvumira kwenguva pfupi nguva zvinyatsobuda tsandanyama Mapoka ose uye nokudaro kuwana zvakawanda Kurovedza muviri. Vakawanda kunzwisisa nzira iyi chokwadi. Zvisinei, nhoroondo vanoti dunhu dzidzo inogona kushandiswa, kusanganisira, uye ruzivo Vamhanyi kuramba chimiro - mu yakareba apo nguva kudzidza ihombe kunongova hazvina kukwana. Nokuti beginners ari kutanga mukusimbisa muviri, zviri zvikuru kubatsira kwete chete nokuti kunovabatsira kubatanidzwa mukurovedza muoti. Redunhu kurovedza allows ruzivo Vamhanyi muviri kudzivisa mumwe rakajairika zvikanganiso - hazvina chakavanzika vazhinji vavo muropa kushandisa rimwe nzvimbo muviri (kakawanda - nokuti pamusoro). In Vachitsvaka rokuyamura mutumbi havafaniri kuteerera tsandanyama ari makumbo uye musana. Zviri pachena kuti mumamiriro ezvinhu akadaro kumirira zvakakwana nemigumisiro vaida vakwikwidzi vane refu zvakakwana.

Zvakanakira nzira iyi yokudzidzisa zvinopa: kutanga, vanofanira kuchengetedza nguva. Tinogara akashandisa vokuEurope redunhu kurovedza inzira inonyanyoshandiswa zvinovaraidza mhuri. Pakupera kwevhiki, vanhu vauye yokurovedza muviri nemhuri yavo yose majana, mumwe pashure pomumwe, zvakaitika "denderedzwa". Kunyange vakawanda nzira iyi kuronga mitambo zvinoitwa ndapa uchapupu mumwe Hollywood nyeredzi - Jason Stethema, nyeredzi mafirimu "Lock, Stock uye Two Kusvuta emiti", "Professional", "The Transporter", "The Expendables" uye vamwe. Hazvina nzira ichi akabvumira mutambi, panguva yake wakanaka puffy mafuta, kuti vawane wakanaka chimiro. Jason haana kunyara pamusoro chokwadi kuti uye nokuzvidira anoudzawo zvose zvakavanzika redunhu kurovedza uye kutotarisira nzendo dzacho.

Circuit Training Stethema kutungamirira uye kuronga Logan Washington, aimbova "Chisimbiso" - nhengo imwe vepamusoro vamapoka US Navy. In kududzirwa vanova mukuru-kuchinyanya Marathon yakanangana nokupisa mafuta uye kuwedzera dzakaonda body mass. Rinotanga kirasi yemaminitsi gumi Workout chero cardio michina. Zvadaro, Dzheyson Stethem anoenderera kusvika pokupedzisira, pakati uye yakakwirira muviri zvikuru. danho Izvi zvingasanganisira anofambidzana siyana inorema muviri polyarticular, "Pyramid" pakati muedzo kupota uye vanosundira kupota, uye zvichingodaro. Welcome ndatsamwa Zviidzo (makirogiramu 15.) Uye runonditsikirira Zviidzo nokuda musoro. Sezvo Statham anoti rimwe huru munyika ino - chinhu chitsva: ose zuva inofanira kuva vakasiyana yapfuura vaya. Izvi chokuita zvose chiitwa data, uye inotevera chikamu zvakaoma - chaiko redunhu kurovedza.

Circuit Training ne Stethema chiitwa kwete matunhu, uye chepamusoro zvikuru. Unosanganisira devyatikilogrammovym kurova bhora pasi, pamusoro tambo pasina achibatsirwa vachisimudza makumbo, kudhonza, nokusimudza makumbo hwakakungwa pamabvi iri vise pamusoro pamatanda, squats, dhonzai-tambo aine uremu 12-20 makirogiramu, uye nemimwe miitiro. Vazhinji vavo vaifunga kuti tiite nguva 20 (achikwira tambo uye tambo tightening - 4, kudhonza ari kubhawa - 8 times). Sezvo aibvuma nokuda mutambi pachake, pashure yakafanana muviri aiva "kuvhuvhuta masokisi dzako." Akapiwa kusimba yechiitwa uye kuti vaite kugara rinovimba, kunze Mugovera uye Svondo, kuti kutenda hazvina kuoma chaizvo.

Musi woMugovera, pachinzvimbo rokutanga muviri uye dunhu kurovedza Statham anomhanya muchinjikwa nyika, uye musi weSvondo zororo. Muchiitiko ichi nayo sezvarayirwa muchinyatsongwarira Mishonga mitemo: asi mutambi haadyi zvokudya, Pasta, shuga. Kunyatsoteerera hazvitenderwi doro uye carbonated zvinwiwa. Statham muchizvikudza anoti muna nhanhatu chete wamavhiki zvokudya uye muviri aigona kubvisa vasere mamwe kilos. Zvichakadaro, vazhinji hurongwa kwave zvikuru vakatsoropodza vanoti kuti zvinogona chete kukuvadza utano hwako, izvozvo Hunoita muviri kushanda kusakara. Panguva iyoyowo, vamwe vanoti kuti dzose kuuraya kurovedza izvi kwete chete kunobatsira kuvaka tsandanyama uye uremu, asiwo yekudyidzana anowedzera simba - somuenzaniso, kuti kumhanya muchinjikwa kunova nyore zvikuru, zvakare.

Ikoko, vari Zvisinei, uye kupenya zvokusarudza mabasa akadai - somuenzaniso, ichi Kudzidziswa redunhu vakadzi, zvakagadzirirwa chete kwemaminitsi 30. Chakashandisa pamwe kukurira kurwisa (kushandisa kwakavharwa nenyama bhandeji) uye dewatering alternates ane rokutsanya kufamba, vachisvetuka tambo, uye basketball. Mumwe nomumwe wavo anofanira kuita kuti 30-60 seconds. Chikurukuru, yeuka kuti pasinei kunzwisisa yaunosarudza, kana kudzidzisa redunhu Statham kana mumwe lightweight zvokusarudza, chinangwa chacho - kuvandudza mamiriro ako uye chitarisiko, uye kwete kukuvara. Vakatevera mugumisiro hakuna kukodzera kushanda kuti vapfeke, kutarisira utano hwako!