Kune avo vanokurudzirwa nehutano uye kugara zvakanaka, nyika yekurovedza muviri inogona kuita senge labyrinth yeacronyms uye maitiro, asi. Simba ririkusangana nekukura Nekuti inochinjika kune chero nhanho uye mamiriro, kubva kuimba yekurovedza muviri kuenda kuimba yekutandarira. Vanowedzera vakadzi nevarume-kusanganisira avo vanopfuura makumi mashanu-vari kutendeukira kune iyi nzira yekudzidzira kune zvikomborero zvayo. tsandanyama, mapfupa, uye kuzvitonga.
Kure nechirevo che "kusimudza masimbi anorema," nzira dzakasiyana-siyana dziripo nhasi: kubva pamazano ane mutsa uremu hwako uye isometries (yakafuridzirwa nemirairo yakadai seballet) kune yakazara-muviri maseketi anosanganisa simba, cardio uye kufambaMuSpain, nyanzvi kubva munzvimbo dzakasiyana-siyana dzinobvumirana: simba imbiru yekuwana hutano, kutonga zviri nani simba, uye kukwegura nehupenyu hwepamusoro.
Chii chatinonzwisisa nekudzidziswa kwesimba uye maitiro ayo?
Kana tichitaura nezve kudzidziswa kwesimba, hazvisi zvese nezve barbells uye dumbbells. Pane nzira nhatu dzinonyanya kukosha: kunonyanyisa (kufanana nekusimudza uremu), zvinoputika (yakajairika yezvirango zvine simba rekuita) uye kushorwa (apo isometrics uye nguva iri pasi pekunetseka inotora nzvimbo yepakati). Iyi yekupedzisira nzira ndiyo inowanzoshandiswa nenzira dzinobva pane uremu hwemuviri wakokuteerera kumira, kutonga kwemota, uye kufema.
Mune zvikumbiro zvakafuridzirwa nehunyanzvi hwe ballet, kusimbiswa kuri pakurongeka, iyo pelvic uriri uye proprioception. Chinangwa ndechekuita chaiko kunosimbisa zvigadziro, kunatsiridza hutsanana hwepashure, uye kunowedzera mabhenefiti mukugadzirisa kukuvara. pasina kudiwa kwemitoro yekunzeIyi nzira inonyanya kukwezva kune vanotanga uye avo vanosarudza yakaderera-maitiro maitiro.
Chinokosha ndechekusarudza iro resimba rakasiyana rinonyatsoenderana nezvibodzwa zvako, nhanho yako yazvino, uye nhoroondo yako yebasa. Hapana nzira imwe cheteKufambira mberi kunogona kureva kufambisa uremu hunorema, kuwedzera huwandu hwekufamba, kuvandudza nzira, kana kuwedzera nguva pasi pekunetsekana, nguva dzose uine kuchengeteka mupfungwa.
Mukuwedzera kune zvinyoro nzira, maekisesaizi yakawanda-yakabatana (squats, ors(hip hinges) inzvimbo inoshanda kwazvo: inosimudzira mhasuru yakawanda, inowedzera kushandiswa kwesimba uye inovandudza hunyanzvi hwehupenyu hwezuva nezuva, kubva pakusimudza bhegi kusvika kukwira masitepisi zviri nyore.
Chero chimiro chaunosarudza, zvakakosha kuyeuka misimboti miviri: gadzirisa kusimba kuitira kuti ugone chengetedza maitiro akanaka uye kufambira mberi zvishoma nezvishoma. Musanganiswa uyu unoderedza njodzi uye unotsigira kuvandudzwa.
Kubva pamakore makumi mashanu zvichienda mberi: tsandanyama, menopause uye sarcopenia
Sezvo makore achipfuura, kukosha kwekuchengetedza mhasuru inowedzera uye Bone mineral densitykunyanya kuvakadzi panguva yekuguma. Maekisesaizi uye nyanzvi dzehutano dzinotiyeuchidza kuti, pasina kudzidziswa, kubva pazera re60 tinogona kurasikirwa pakati pe1% ne3% yemasumbu akawanda gore negore; zvinopesana nezvatinoda kuchengetedza tsandanyama. kuenzanisa, simba, uye kuzvitongaMabhenefiti anoonekwa kunyangwe mu vakuru.
Sarcopenia-kufambira mberi kurasikirwa kwemasumbu uye basa-haisi chiitiko chisingadzivisiki. Progressive simba zvirongwa Zvirongwa zvevhiki gumi nembiri muvakuru vakwegura zvakaratidza kuvandudzwa kwakajeka musimba guru, simba, uye kufamba, nemigumisiro chaiyo pakuzvimirira. Kunyange pazera remakore, mhinduro yekudzidziswa inoramba iripo.
Uyezve, kudzidziswa kwesimba kunobatsira matishu anoratidzawo zviratidzo zvekuchembera. Mumamiriro ezvinhu ekuguma kwekuenda kumwedzi, miitiro yakanyatsorongeka inobatsira kurwisa zvinokonzerwa nekukwegura. kusaga Vanotsigira hutano hwakabatana uye vanobatsira kune yakanyanya kushanda metabolism. Maitiro ane basa: zvakanakisa kutanga nemitoro uye marenji iwe aunogona kudzora uye kufambira mberi zvishoma nezvishoma.
Kurudziro dzepasirese dziri munzira imwechete: ita vhiki rese aerobic chiitiko (150-300 maminetsi kana pakati nepakati) uye wedzera mazuva maviri esimbaUku kusanganiswa kunodzivirira pfupa, tsandanyama, moyo wemoyo system uye glycemic control.
Muvakadzi vanotangazve maekisesaizi, isometric musiyano uye inodzorwa mafambiro ne uremu hwake —inowedzerwa nemitoro yakareruka pazvinenge zvichidikanwa—inogona kuva hwaro hwakasimba hwokuwana chengeteko nokupfuurira.
Frequency uye maitiro ekubatanidza simba, cardio uye kufamba
Kudzidzira zvakawanda hakusi kudzidzisa zviri nani nguva dzose. Chinangwa ndechekuti optimize kukurudziraUsaite kopi pasina chikonzero. Kune vakawanda vakuru, Vanoshanda zvakanaka, vachigadzirisa mutoro kuremekedza maitiro uye nguva dzekuzorora. Mushure me40, rudzi urwu rwebasa rinowanzobatsira zvakanyanya. mwero-yakakwirira simba ine vhoriyamu yakayerwa.
Nzira inoshanda yekuronga ndeyekusanganisira 5-10 maminetsi ekufamba kwemajoini pakutanga, huru block ine yakawanda-yakabatana uye rimwe basa repakati, kupedzisa neane simba rekutambanudza uye kufema maekisesaizi. Kana iwe ukabatanidza cardio uye simba kudzidziswa, tungamira maitiro uye chengetedza nguva yekudzidziswa kwesimba. 60-90 masekonzi ekuzorora pakati pematenderedzwa painoda masekete.
Muenzaniso wedunhu rakazara remuviri rine huremu ndiro (3 kutenderera, gumi kudzokorora pakurovedza muviri, gumi padivi unilaterally): squat + pressDeadlift + press, overhead squat, mangwanani hinge ine ndiro kuchipfuva, yakakotama-pamusoro mutsara nendiro, uye core block (crunches, obliques, alternating makumbo). Dzora kufema kwako: inhale sezvaunodzika uye exhale paunenge uchisunda.
- Squat + pressDeredza mahudyu ako kumashure uye uvasimudze vachiratidzira disc pamusoro wako, uchitarisira kuzasi kwako.
- Deadlift + Press: hip hinge ine neutral musana; paunosimuka, dzvanya kupfupi kumberi kana kumusoro kana kufamba kwako kuchibvumira.
- Kukwasva nediscus: zembera muchiuno wounza dhisiki kuguvhu, uchiita kumusana pamberi pemaoko.
- Core blockInodzorwa crunches, disc twists, uye kuchinjika gumbo rinosimudza, neiyo dumbu rakadzikama.
Pedzisa ne5-8 maminetsi esimba rekutambanudza uye kufema maekisesaizi. Gara uine hydrated uye isa pamberi pekurara: kupora chikamu chekufambira mberi, kunyanya kana uchivavarira kukurumidza kupora. kubvumirana vhiki nevhiki.
Kushanda pamba: nzira ye ballet-yakafuridzirwa
Kana iwe uchitanga kubva pakatanga kana kusarudza yakaderera-impact maekisesaizi, yakadzikama uye inodzorwa mamiriro anogona kuve akanakisa shamwari yako. Mafambiro akaita se pliés (yemakumbo uye glutes), ruoko runozununguka kumuviri wepamusoro, glute mabhiriji, mapuranga anotsigirwa, mapapu, superman back extensions, uye lateral gumbo rinosimudza kusimbisa musimboti wako. kugadzikana uye simba pasina zvinhu.
Shanda 2-3 seti pakurovedza muviri, nekudzokorora zvine mwero uye kutarisisa kune maitiro. Kufema kunogadzirisa rhythm: inhale pakutanga kwekufamba uye exhale panguva yekuedzaKana zvichidikanwa, wedzera dumbbells akareruka kana zvisungo zvakasununguka kufambira mberi zvishoma nezvishoma.
Iyi nzira inobatsira zvikuru kubva pazera remakore makumi mashanu zvichienda mberi, nokuti inobatanidza kutonga, isometry uye basa rakapfava, rine simba. Uyezve, inonyatsoenderana nemamwe maitiro akaderera (yoga, Pilates) kuvaka hwaro hwakasimba pasina kuwandisa majoini.
Kusagadzikana ndicho chinhu chekusarudza: imwe kana maviri svondo svondo rinotopa kukosha; nematatu kana mana, uchakwanisa wedzera simba uye simba kana kupora kwako kuchibvumira.
Kana iwe uchikwanisa kuwana studio kana hutungamiriri hwehunyanzvi, unogona kubatanidza misiyano, mimhanzi, uye misanganiswa yekufamba kuchengetedza kurudziro kunakidza uye. inogoneka nekufamba kwenguva.
Ngano, zvikanganiso, uye nzira yekufambira mberi zvakachengeteka
Pachine pfungwa dzinobata vanhu vazhinji shure, kunyanya vakadzi: kurovedza simba hakuiti zvemashiripiti iwe "mukuru"; zvazvinoita kunatsiridza kuumbwa kwemuviri kana ichiperekedzwa nekudya kwakakodzera. Imwe gomba rakajairika kusarudza kureruka kwakanyanyisa uye kudzokorora kwakawanda kusina musoro: iyo kufambira mberi kwakarongwa Zvinokosha kupfuura kuneta nekuda kwekuneta.
Nheyo ye progressive overload Inoshandiswa nenzira dzinoverengeka: kudzokorora kwakawanda, huremu hushoma, nzira iri nani, huwandu hukuru hwekufamba, kana nguva yakawanda pasi pekunetsekaSarudza shanduko yaunokwanisa kudzora zvakachengeteka. Kutanga, sarudza huremu hunokubvumira kuti uite kufamba nemhando.
"Microdoses" kana simba snacks — zvidhinha zvidiki zvinoparadzirwa zuva rose — chishandiso chinobatsira kana nguva iri pfupi. Vanobatsira kuchengetedza neuromuscular activation, kuchengetedza maitiro, uye kudzivirira kurasikirwa kwekuwana kwakaitwa mumavhiki apfuura.
Dzivisa maekisesaizi asingaenderani neunyanzvi hwako kana anokusundidzira kuneta kusingadzoreki. Iyo yakanakisa tsika ndeye yaunogona kudzokorora, kufambira mberi, uye kunakidzwa, usingakanganwe kuti ... mirairo yehunyanzvi pamusoro pehuremu.
Kusarudzika chinhu chakakosha: zvaunofarira, nhoroondo yekukuvara uye chinangwa (kuita, aesthetics kana zvakanakaZvinhu izvi zvinopesvedzera kusarudzwa kwezviitwa uye mafambiro anoita munhu. Zvakakoshawo kuti usadaro dzidzisa simba chete pasina kubatanidza mamwe maitiro.
Nutrition uye hydration inotsigira simba
Kudya kwakadzikama ndiyo hwaro hwekufambira mberi: the protein kugadzirisa uye kuvaka; the makabhohaidhiretsi Ivo mafuta kuita; mafuta ane hutano anotsigira basa rehomoni uye kutorwa kwevhitamini. Mumatanho ekutanga, mutungamiri mukuru we 3-5 g / kg / zuva remakhahydrates anogona kubatsira kuzadza glycogen uye zviri nani kugadzirisa kune hutsva hutsva. simba rekusimudzira.
Kukanganisa kwakajairika: kuwedzeredza neprotein uye kucheka macarbohydrates zvakanyanya, izvo zvinogona kuderedza kushanda uye kupora. Zvekuwedzera hazvitsivi nheyo yakanaka: creatine monohydrate Protein poda inogona kuita zvine musoro mumamiriro ezvinhu chaiwo, nguva dzose pasi pekutungamirirwa kwenyanzvi.
Nezve hydration, kazhinji kacho mvura Izvi zvakakwana kana sesheni ikatora isingasviki awa uye haina kupisa zvakanyanya. Kwenguva yakareba yekudzidzira zvidzidzo kana mukupisa kwepamusoro, kuwedzera sodium uye, mune dzimwe nguva, mamwe makabhohaidhiretsi kune chinwiwa chinogona kubatsira, kutevera maitiro ega ega.
Sanganisa kudzidziswa kwesimba ne150-300 maminetsi ekuita pasvondo mwero aerobic inokurudzirwa neWHO - kana 75-150 kana yakanyanya - inovaka hwaro hwakasimba hwehutano hwemoyo.
Insulin senitivity: nei kudzidziswa kwesimba kunobatsira nekurasikirwa kwemafuta
Adipose tissue inoshanduka nezera uye mararamiro. Kana insulin kushorwa kuripo, tinotora glucose yakawanda kubva mumafuta uye shoma kubva mumhasuru; ndosaka simba rekudzidzisa Iyo yakakosha zvikuru: inowedzera GLUT4 vatakuri mumhasuru uye inovandudza manejimendi eglucose.
Kuisa macarbohydrates kutenderedza Workout kunogona kuve zano rinobatsira: vasati varovedzwa vanoshanda se mafuta uyezve vanobatsira kugadzirisazve glycogen mumhasuru nechiropa. Nenzira iyi, glucose yakawanda inoenda painodiwa uye mukana wekuti inochengetwa muadipose tishu inoderedzwa.
Vaya vanopfuura makore 35-40 vanowanzoona kuti kurasikirwa nemafuta emudumbu kwakanyanya kuoma. Kuchengetedza tsandanyama ne simba renguva dzoseKugadzirisa kuzorora uye kuverengera kudya kwemakhahydrates kunokurumidzisa maitiro - nguva dzose netarisiro yechokwadi uye kusagadzikana -.
Rangarira: masero emafuta anogona kuderera muhukuru nekufamba kwenguva, kunyangwe asinganyangarike muhuwandu; tsandanyama, kune rumwe rutivi, inopindura zvakanaka kana iwe ukapa kukurudzira, mapuroteni, uye kuzorora.
Agenda muSpain: musangano wehunyanzvi muAlicante
Mundima yekudzidziswa, Alicante anotambira zuva rekutarisana nenyanzvi dzemitambo dzakatarisana nemisoro mitatu iripo: simba rekudzidzisa Kubva pasi kusvika pakuita kwepamusoro, kurodha quantification uye kutonga-nekutarisa kwakanyanya tekinoroji- uye kudzidziswa kwevakadzi nekunyatsotarisa kumwedzi.
Chiitiko ichi chiri kuitirwa paHigh-Performance Training Center, pamwe Kukwanisa kuganhurwa uye kubvumidzwa mahara kuburikidza nekunyoresa online. Vatori vechikamu vanosanganisira vadzidzisi nevarairidzi vanobva kuYunivhesiti yeAlicante vane ruzivo mukuita kwepamusoro uye ongororo yekuita.
Aya marudzi ematanho anofambisa kududzirwa kwehumbowo hwesainzi mubasa rezuva nezuva remurairidzi, kuvandudza kunyorerwa kwesimba mumakirabhu, nzvimbo uye zvirongwa zvemanisipala.
Ungave uri kutanga kana kukwenenzvera nzira yako, zvine hungwaru kutevera nzira inotariswa: sarudza frequency inodzoreka, koshesa nzira, batanidza kufamba, uye teerera kune zvinovaka muviri, zvese uchiramba wakatarira kupora. chengetedza kufambira mberi.
Simba harina kuganhurirwa kune chero zera kana rudzi rwemuviri: chishandiso chehutano hwepasirese. Nokubatanidza zvirongwa zvakarongwa zvakanaka, kudya kunonzwisisika, uye kuzorora kwakakwana, unogona kuwana tsandanyama, kusimbisa mapfupa, kuvandudza insulin senitivity, uye kufamba nechivimbo chakawanda. rarama zviri nani uye wakazvimirira pazera ripi zvaro.
