Purogiramu yekudzidzira mune zvekurovedza kwevakadzi: katatu pavhiki

Mazuva ano shoko rokuti "Unganai pamapfeko, asi tarisai mupfungwa" yakakosha kupfuura kare, nokuti chinhu chokutanga patinosvika pakuziva munhu mutsva tinoita maonero edu pamusoro pake, tichivimba nezvinoonekwa, uye zvino tinoona zviri mukati make. Kana iwe uchida kubudirira, zvose zviri mberi uye pabasa, unofanirwa kuzvichengeta uri muchimiro nguva dzose.

Kuti mukadzi ave akanaka uye anofadza inonyanya kukosha. Chimwe chikamu chikuru chechifananidzo ichi chehafu yakanaka yevanhu chimiro chakanaka. Nokudaro, nyaya yenyaya ino ichava "Purogiramu yekudzidziswa muimba yevakadzi."

Familiarization nezvikamu zvose zvekurasikirwa

Chokutanga, ngatikurukurei kuti chirongwa chekudzidzisa muimba yevakadzi kuti vaderedze ure uye nekupemha nekuvaka mamwe mapoka emasumbu zvakasiyana zvachose.

Kana zvakakosha kuti iwe ugadzire uye usimbise musimboti wemasisita, ipapo inonyanya kushanda masimba anoitwa. Kana chinangwa chenyu ndechokuderedza uremu, iyo cardio-load ndiyo yaunofanira kubhadhara zvakanyanya. Zvisinei, nokuda kwechigumisiro chakanakisisa, teerera kumhando dzose dzekudzidzira.

Muchikamu chino, basa guru iro chirongwa chekudzidzisa chatakanyora mumitambo yekuzvidzivirira kwevakadzi chichagadzirisa ndechokubvisa mudumbu nemativi, pamwe nekukwevera chikamu chemuviri chemuviri kana kuderedza mararamiro emakumbo.

Mukuwedzera kune chirongwa chakagadzirirwa chirongwa, iwe uchada kuzviziva nemitemo yezvakanaka zvekudya kwakakodzera.

Nokuda kwemisungo isina kusimbiswa kusimbisa, kuvaka musisi uye kuomesa kudya kunenge kwakasiyana zvikuru. Ichi chinhu chichagadziridzwawo nenzira yakawanda nesu.

Zvakakosha kunzwisisa kuti purogiramu yekudzidziswa muimba yevakadzi neyevarume yakasiyana nekuda kwekusiyana kwechimiro chemuviri. Zvakakosha kufunga nezvehutano hwehupenyu hwemusikana mushure mekunge uye shure kwekuenda kumwedzi.

Iwe unofanirwa kushanyira maitiro ekuzvidzivirira nemashandiro ekushandisa maitiro mune imwe mbatya yakagadziriswa uye iva nechokwadi chekutora pamwe newe huwandu hwemvura yaunoda.

Zviratidzo zvehupenyu hwevakadzi

Maererano nehuwandu hwemadzimai ehomoni se testosterone uye norepinephrine (ivo vashoma kudarika vakadzi kupfuura varume), muviri unowedzera kuunganidza mafuta. Uyewo, mahomoni aya anokonzera kushungurudzika uye kukwanisa kudzokorora zvakadzama kuti apfeke dzimwe nguva (mune chirongwa ichi, madzimai haana kunyanya kushanda).

Pasinei nekukurumidza kwekunyorwa kwezviviri zvemuviri mumuviri, vasikana vane kukwanisa kutaura zvakanyanya nokukurumidza nemapirundi akawanda kupfuura guys.

Uturu hwemuviri huri pasi hwakanyatsokurudzirwa mune vakadzi, izvo zvinoita kuti zvive zvakakodzera zvakakodzera kudzidziswa. Nechokumusoro, zvinhu zviri kuipa. Uturu hwepachipiri, chifuva, maoko nemapfudzi zvakakosha zvakakwana kuti zviputire, asi pamwe chete nechingwa chakakodzera - zvinogoneka.

Nenzira, nekuda kwenhamba shomanana yemagariro ekuguma mumimba pasi, vakadzi vane zvishoma zvakagadzirwa neuromuscular kupfuura varume. Kune rumwe rutivi zvakanaka, nokuti munharaunda iyi yemuviri madzimai anoremekedza marwadzo (kunyanya, marwadzo panguva yekuenda kumwedzi), asi nekuda kweiyo mutsara wepamusoro ndiyo chikamu chakaoma zvikuru chezhinji vavo.

Zvakakosha kuti vakadzi vasarudze purogiramu yekudzidziswa maererano nekuenda kumwedzi.

Muhafu yekutanga yenguva mushure mekuenda kumwedzi, muviri uri wakasimba uye wakasimba, uyewo unowanzosvibisa kuisa ma carbohydrates, saka kurovedza panguva ino kunobereka zvikuru.

Kazhinji, masvondo maviri mushure memwedzi, ovulation inowanikwa. Mazuva ano mutumbi hauna simba, unobatanidza uye unochengetedza simba, saka iwe unogona kuva nechokwadi chokuti chimwe chikamu chekeke iwe unodya panguva ino pasina mubvunzo chinotungamirira kukomberedza mafomu ako. Kudzidziswa panguva ino ndiyo inonyanya kushanda, nyanzvi dzinotokurudzira kuderedza basa.

Ngatitaurirei kuti mukadzi anofanira kuziva chii nekusarudza maitiro ake.

Purogiramu yekudzidzira mumitambo yekuzvidzivirira kwekureruka kwevakadzi kune zvakasiyana nekudzidziswa kwevarume nekuda kwekusiyana kwehutano hwemisungo.

Nhamba yekorijeni inofanira kupedzwa nemunhu zuva rimwe nerimwe yakawanda kanopfuura yakasarudzwa inoratidzwa kuvasikana.

Purogiramu yekudzidziswa muimba yevakadzi inofanira kunge yakavakwa maererano nekuenda kwake kumwedzi: iyo mitoro yakakura mumavhiki maviri ekutanga, kusimba kwekudzidziswa kunofanira kuramba kuchiderera.

Mukudzidziswa kwevakadzi kunofanira kunge kune nzira dzakawanda nekudzokorora, pakati payo pane zvishoma zvishoma. Purogiramu yekurovedza muimba yekurovedza yevakadzi 3 kavhiki - yakanakisisa nzira.

Taura nezvekudya

Kuti uone kuti zvakaitwa muimba yacho hazvina maturo, iwe unongoda kudzora zvokudya zvako, nokuti hazvinei pasinei kuti wakaoma zvakadini, nekushandisa zvakanyanya mafuta uye makhahydrates, mishonga yako ichangokura pasi pemafuta.

Saka, mitemo inokosha yekudya kwakakodzera:

• Pane dzimwe nguva pazuva (5-7) muzvikamu zviduku.
• Iva nechokwadi chekudya zvinenge maditha maviri emvura yakachena (tei, kofi, jisi, etc.) kushambidza mvura hapana chaunofanira kuita).
• Zvinonyanya kuderedza kushandiswa kwezvinonzi zvinodhaka zvinodhaka (izvi zvinhu zvinenge zvisingabatsiri mumuviri). Izvi zvinosanganisira: shuga, mayonnaise, ketchup (nezvimwe zvinotengwa zvisiri zvechisikigo), mvura inotapira yakawanda, nezvimwewo.
• Edza kudzivisa kudya mafuta zvakanyanya uye kupa zvakanakisa kubika, kubika, kubika uye kubika zvokudya, pane kuomeswa mumafuta.

• Usadya maawa gumi nemana usati warara.
• Kugamuchirwa kwehuwandu hwemahydrohydrates kunofanira kuva muhafu yekutanga yezuva.

Sezvaunogona kuona, mitemo iri nyore uye inonzwisisika kune wese. Hatinokukurudzire kuti usatora kubva pane kudya, kutapira, upfu uye zvakabikwa. Iwe unotofanira kuedza kusashandisa zvishandiso zvakanyanya sezvisingabviri. Ita, somuenzaniso, kamwe kamwe pavhiki iwe pachako, apo iwe unogona kudya chinhu chinonaka. Asi chinhu chikuru - usanyanya kudya.

Kurongeka kwezvokudya zvinoratidzika sezvi: kudya kwemanheru, kudya, masikati, kudya, kudya. Sezvo nyoka inonyanya kukodzera michero.

Chinhu chikuru - yeuka kuti hapana purogiramu yekudzidzira mumitambo yekuzvidzivirira yevakadzi (vatangisei kunyanya) havazokubatsiri kana iwe usingadyi zvakanaka.

Ndechipi musiyano pakati pechirongwa chekudzidzisa uye chirongwa chekupatsanurana

Saka, takataura pamusoro pemitemo yekudzidzisa vakadzi, kunzwisisa kuti sei chirongwa chekudzidzisa varume chisina kukodzera vakadzi, uye vakadzidza pamusoro pemitemo yezvakanaka zvekudya. Zvino ngatitaurire nezvekudzidzira ivo pachavo.

Purogiramu yekudzidzira mumitambo yekuzvidzivirira kwekurasikirwa kwevakadzi kwemazuva maviri (uye zvichida zvitatu) yakakamurwa kuva mhando mbiri:

Purogiramu yakashambadzira inodzidzisa inosanganisira mabasa ose ekorosi sekushanda kubva mumapoka ose emasumbu kamwechete. Rudzi urwu rwekurovedzwa runofungidzirwa nevakawanda kuti ndivo vanonyanya kufarira vakadzi. Icho, pasina mubvunzo, chakakosha kune avo vane chinangwa chekuderedza uremu uye kusimbisa musimboti wakakosha zvishoma.

Kuparadzanisa-kunodzidzisa kunobva pakuziva kuti munhu anoshanda pairi, zuva rega rega, anodzidza rimwe boka (kana mapoka akawanda) emasumbu. Somuenzaniso, zuva rimwe - shure, maoko, 2 zuva - makumbo, mabhuti uye 3 zuva - chifukidzo nekudhinda.

Kudzidziswa kwakadaro kunowanzosarudzwa nevarume. Zvisinei, vasikana vanoda kuvaka musimba mushure kunzvimbo ipi neipi kana kubhadhara zvakanyanya chikamu chakaoma zvikuru chemuviri, iri chirongwa chinogona kushandiswawo zvakare.

Pasi pane purogiramu yekudzidzira mumitambo yekuzvidzivirira kwevakadzi (kutanga) yorudzi rwechiyero.

Circuit Training

Zvakakosha kuyeuka kuti chero chirongwa chekudzidzira mumitambo yekudzivirira kurasikirwa kwevakadzi (uye kuomeswa kunoshandiswawo pamwe chete nekureruka kurasikirwa kudzidzisa), unofanira kuva nemaminitsi makumi maviri ekutanga kwemhepo inotonhora uye yemoto nemaminitsi makumi maviri ekupedzisira - kutambanudza mishonga uye cardio loadings . Tichakurukurirana izvi zvakanyatsotevera.

Saka, iwe wakatambanudzwa. Iye zvino ngationei kuti chirongwa chepurogiramu chekudzidzira chevakadzi (chekutanga) chinofanira kutarisa vhiki.

Zuva rimwe

Dhinda. Chiito chekutanga chamunoita chichave chichinyengera muviri pabhenji. Ita huwandu huwandu hwokudzokorora mumitambo ine 4 (vadzidzisi vemakadzi vanokukurudzira kuti uite zvakawanda sezvaunofunga kuti unokwanisa, pamwe nemamwe makumi mashanu.) Izvi zvinyorwa zvishanu zvichava zvakanyanya.

Gluteus muscles. Inofambisa mberi pamakumbo maviri kaviri, paunenge uine dumbbells nehuwandu hunorema hwe 3 kg mumaoko. 3 inosvika.

Kudzoka. Chinangwa chechibvumirano chemashoko. Ichi chiito chinoda kuita 4 seti ye 8-15 reps, kuisa pfungwa pamisungo yekushure.

Dhinda dumbbells pabhenchi. Basa iri rinosimbisa chifukidzo uye rinoumba chimiro chayo chakanaka, icho iwe unobvumirana, chakakosha kumudzimai (zvinonyanya kukosha kuti chirongwa chekudzidzisa mumitambo yevakadzi vanobatanidza maitiro 40 echifukidzo). Mhanya 15 nguva muna 2 nzira.

Zvigaro-zvigadzikwa nemarara asina dumbete avete pabhenji. Ichi chiito chichawedzera nekusimbisa mazamu ako. Mhanya 15 nguva 2 inosvika.

Makhi akacheka kumativi. Ita minondo 25 nemakumbo maviri mumwe nomumwe.

Mhanya midzi 2-4 yepurogiramu iyi. Yeuka kuti pakati pekutaurirana uye kuzviita iwe haugoni kugara uye usingadi kumira panzvimbo imwe, zviri nani kuenda kunwa mvura kana kufugama uye kutambanudza misungo.

Zuva repiri - zororo.

Zuva rechitatu

Makirasi, akabata barbell pamapfudzi , akanyatsoputira mapako nemakumbo ako. Kuremera kwebhari kunofanira kuva yakadai kuti iwe ugone kugara naye kanenge ka15, pasina kana iwe usina kuzvikuvadza (tinokurudzira kutanga na 8-10 kilograms). Nguva yokutanga iwe unoda kuva inshuwarisi. Ita 2 masero ezvidzo gumi nemashanu.

Dhinda pasi. Ita 2 kusvika 10-15 nguva. Ichi chiitiko chinobatsira pamisungo yebhokisi.

Kutarisana nebatball. Zvinoreva basa racho ndeyekuti iwe unoda kusimudza zvose muviri nemakumbo paunenge uine fitball mumaoko ako akatambanudzwa, tora bhora kubva mumaoko ako kusvika kumakumbo ako uzvidzike pasi, uchidziputika nemakumbo ako. Basa iri rakaoma rinosanganisira misungo yepamusoro uye pasi pasi, pamwe chete nemisungo yemaoko nemakumbo. Nhamba shoma yekudzokorora ndeyegumi, 2 nzira.

Dzvinya makumbo pamufananidzo. Ichi chiito chinokonzera misi yezviuno. Ita iyo nguva 15, 2 inosvika.

Kudonha ruoko nerunyamu. Ita 2 sezvikamu zvenguva gumi nemaviri ruoko rumwe. Nechinhu ichi unogona kuzvikuvadza biceps, iyo ichakuponesa kubva munzvimbo dzine dambudziko mumaoko ako.

Mira mubhasi 1-1.5 maminitsi. Dhinda racho rinomesa misungo yemuviri wose.
Mhanya midzi 2-4 yepurogiramu iyi.

Zuva rechina - zororo.

Zuva rechishanu

Hyperextension. Ichi chiito chinodzidzisa chitunha chematanda uye mushure mushure. Ita nguva 15-20 ye 0.5 kg. 2 inosvika.

Kusimudza makumbo pabhari (muchidimbu). Saka iwe unonyatsoputira mutsara wezasi uye yepamusoro yepamusoro, oblique masimba nemadzimai. Kana iwe uri wekutanga, zvino bvarura mabvi ako akakotama pamabvi. Kana uwandu hwekurovedza hukugonesa iwe, zvino simudza kune zvakafanana nepamusoro pasi makumbo makumbo. Kurwisana kwakadaro kunofanira kuitwa nenzira inotevera: mberi, kuruboshwe, kurudyi. Ita zvinyorwa zve10-20 zvakare zve 2 nzira.

Kukwira kwemaoko mune chimiro che dumbbells serially. Ita nguva 15-25 pane imwe neimwe, 2 nzira. Ichi chiitiko chichasimbisa mapepa ako.

Kukwidza kumasokisi ane dumbbells kuchashanda misumbu yemhuru. Ita zvitatu zvezvikamu makumi mana.

Kufa kwacho kwakakwana kushanda kumashure, zvigunwe, mahudyu uye zvigaro. Iri rairi rinofanirwa kuitwa ne dumbbells kana barbell. 15-20 dzimwe nguva 2 nzira.

Mahi dumbbells mumakona akaputika mukati megungwa delta. 2 inosvika 10-15 nguva.

2-4 madenderedzwa.

Kushamwaridzana, kutenderera uye cardio

Usati waita zvidzidzo, iwe unofanira kugara uchipa maminitsi gumi ekudziya-uye maminitsi gumi ezvidzidzo pane chetsika kana pane bhasikoro.

Iwe unobvunza kuti: "Sei uchida kushambidzika kana isingawedzere misi mizhinji uye haibatsiri kukurashika?". Mhinduro yacho iri nyore: kana mushure mokunge uchitonhora, iwe uchagadzirira muviri wako kuti uite maitiro akaoma, izvo zvichabatsira zvikuru kukura nekuchengeteka kwekudzidza kunotevera.

Saka, izvo zvinopisa zvinoshandiswa:

• Inofadza uye inonamatira zvese masumbu emuviri.
• Inokurumidza kushaya mwoyo kusvika kune 100 kurohwa / min.
• Inowedzera basa remwoyo yematambudziko, nekuda kwekuti ropa rinokurumidza kusvika kumisungo.
• Inoderedza ngozi yehutachiona kuputsika kana kutambanudza panguva yekudzidzisa simba.
• Inotengesa metabolism.
• Inobatsira kutarisa mukudzidzisa.

Iye zvino unoziva basa rinokosha rakasvibiswa nekudziya-up. Inogona kusanganisira: kutumbuka tambo, kutenderera maitiro ekutsvaira masangano, kushandura uye kuchinja muviri, kubata uye kutambanudza maoko nenzira dzakasiyana.

Mushure mokunge wapedzisa nemhepo inodziya, shandisa maminitsi gumi paatreadmill.

Mushure mekunge mazadzisa chirongwa chekutanga chekudzidzisa, tora maminitsi gumi akatarisa. Ichaita kuti humiro hwemasumbu ako huve hwakanaka uye hukadzi, uyewo kuderedza marwadzo zuva rinotevera mushure mekudzidzisa. Uye, zvechokwadi, muviri weplastiki yemusikana haambotambudzi.

Vakadzi mushure memakore makumi mana

Vanhu vazhinji vanofunga kuti chirongwa chekudzidzisa mumitambo yekuzvidzivirira kumukadzi wemakore makumi mana nekure chakasiyana kwazvo nekudzidziswa kwechizvarwa chechidiki kana kunyange kusisvikike. Iko mafungiro asina kururama. Mitambo inoratidzwa pane imwe nguva, asi munyaya iyi inofanirwa kuchengeta mitemo yakawanda:

1. Usati watanga kuenda kumitambo, unoda kuenda kuchiremba.
2. Zororo pakati pezviito uye nzira dzinofanira kunge dzichireba - 1-1.5 maminitsi.
3. Izvo zvose zvinodzidzisa zvakarurama uye kwete pamusana pakarepo.
4. Ipa nguva yakawanda yokutambisa nekudziya-up.

Nokutevera mitemo yose inorondedzerwa munyaya ino, uchawana zviitiko zvinoshamisa pane imwe nguva.