Kukosha kweMichina yekurovedza muviri muKugwinya
Mumakore achangopfuura, kurarama hupenyu hune hutano kwave kufarirwa zvakanyanya. Vanhu vazhinji vakatanga kurovedza muviri nguva dzose kuti varambe vakasimba, vaderedze huremu, vavake tsandanyama, uye vavandudze hupenyu hwavo hwese. Pakati penzira dzakasiyana-siyana dzekudzidzira, majimu ave sarudzo yakakurumbira nekuda kwenzvimbo dzawo dzakakwana, kusanganisira michina yakasiyana-siyana yekurovedza muviri. Michina yekurovedza muviri inopfuura kungova "inowedzera" panzvimbo yekurovedza muviri; inoita basa rakakosha mukuita kuti kurovedza muviri kuve kunoshanda, kwakachengeteka, kwakarongeka, uye kuyerwa. Chinyorwa chino chichakurukura kuti nei michina yekurovedza muviri yakakosha kukurovedza muviri, kune vese vanotanga nevatambi vane ruzivo.
1. Kubatsira Kurovedza Maekisesaizi Kuchengetedzeka, Kunyanya Kune Vanotanga
Chimwe chezvinetso zvikuru kune avo vatsva mukurovedza muviri injodzi yekukuvara nekuda kwemaitiro asina kunaka. Maekisesaizi emahara (akadai semabarbells nemadumbbells) anoshanda zvikuru, asi anoda maitiro akanaka, kuenzana, uye kudzora muviri. Apa ndipo panobatsira michina yekurovedza muviri zvikuru.
Michina inowanzogadzirwa ine mafambiro akatarwa. Izvi zvinoreva kuti mushandisi "anotungamirwa" zvakanyanya kuita mafambiro zvichienderana nepatani chaiyo. Semuenzaniso, muchina wekudzvanya chest unobatsira mushandisi kusunda huremu munzira yakagadzikana, zvichideredza njodzi yekuisa pfudzi zvisina kunaka. Kune vanotanga vasati vanzwisisa chimiro chakanaka kana vasati vava nesimba rakakwana rekusimbisa muviri, michina inogona kuva nzvimbo yakachengeteka yekutanga vasati vaenderera mberi nekurovedza muviri kwemahara.
Pamusoro pezvo, michina mizhinji ine zvigaro zvinogadziriswa, nzvimbo dzekurara, mibato, uye zvidziviriro zvekuchengetedza. Izvi zvinobatsira vashandisi kugadzirisa nzvimbo yemuviri wavo, zvichiita kuti kurovedza muviri kuve nyore uye kuderedza njodzi yekukuvara kubva pakumira zvisina kunaka.
2. Zvinoita kuti zvive nyore kutarisa pane tsandanyama dzinonangwa
Mukurovedza muviri, chimwe chezvinangwa zvikuru ndechekudzidzisa tsandanyama dzakati. Michina yekurovedza muviri inoshanda zvikuru pakuparadzanisa tsandanyama, kunova kurovedza kwakanangana neboka retsandanyama rakati pasina kukanganiswa kwakanyanya kubva kune dzimwe tsandanyama.
Sebokai muenzaniso:
- Kutambanudza makumbo kunotarisa tsandanyama dzemakumbo.
– Makumbo anomonereka anotarisa tsandanyama dzemhasuru.
- Kudhonza kweLat kunosimbisa tsandanyama dzemusana wepamusoro (latissimus dorsi).
- Muchina wekukotama kwemakumbo unotarisa tsandanyama dzemakumbo nekufamba kwakasimba.
Pakushandisa ma free weights, muviri unoda huwandu hwakawanda hwetsandanyama dzinodzikamisa muviri kuti urambe wakadzikama. Izvi zvakanaka pakushanda zvakanaka, asi dzimwe nguva zvinogona kuita kuti zviomere vanotanga kunzwa tsandanyama dzinovavarira kushanda nekuda kwehunyanzvi husina kunaka. Nemichina, vashandisi vanogona kutarisa zvakanyanya pakunzwisisa kusimba kwetsandanyama dzinovavarira, zvichikonzera kufambira mberi kwakajeka pakudzidzisa uye kuvaka tsandanyama zvakanaka.
3. Tsigira Kufambira Mberi Kunoyerwa Uye Kunogara Kuchienderera Mberi
Imwe yenheyo huru dzekurovedza muviri ndeyekurema zvakanyanya, izvo zvinosanganisira kuwedzera zvishoma nezvishoma dambudziko rekurovedza muviri kuti muviri ugone kuchinja uye kukura. Michina yekurovedza muviri inoita kuti izvi zvive nyore nekuti kugadzirisa mutoro kunowanzo kuve nyore: ingo fambisa pini pane huremu kana kugadzirisa huwandu hwekudzivirira.
Izvi zvinoita kuti zvive nyore kufambira mberi nguva dzose, kunyanya kune avo vanoda kudzidziswa kwakarongeka asi vasingade kunetseka kwekubatanidza nekubvisa zvinorema. Uyezve, muchina uyu unobatsira vashandisi kudzokorora mafambiro ane mapatani akafanana kubva pachikamu chimwe kuenda kune chimwe. Kuenderana uku kunoita kuti kuongorora kufambira mberi kuve nyore: vashandisi vanogona kunyora zviyero nemazvo, kudzokorora, uye maseti.
Kune vamwe, izvi zvinoita kuti vawedzere kukurudzirwa nekuti zviri nyore kutevera mhedzisiro yekudzidziswa. Kana kufambira mberi kwacho kwava pachena, chirango chinowanzo chengetedzwa zvakanyanya.
4. Yakakodzera Kugadziriswa Kwemuviri Uye Mamiriro Akakosha
Michina yekurovedza muviri yakakoshawo kune vanhu vari kupora kubva mukukuvara kana kuti vane matambudziko akasiyana, akadai sematambudziko emapfundo, kurwadziwa kwemusana, kana kufamba zvishoma. Nekuda kwekufamba kwavo kwakadzorwa zvakanyanya, michina inogona kushandiswa pakurovedza muviri nesimba pasina njodzi yakawanda pane maekisesaizi anoda kugadzikana zvakanyanya.
Semuenzaniso, munhu ane matambudziko emusana wepazasi anogona kunetseka nekuita squats achishandisa barbell. Neimwe nzira, vanogona kushandisa muchina wekudzvanya makumbo kuti varambe vachishanda tsandanyama dzemakumbo avo vachitsigirwa nebackrest. Mune zvimwe zviitiko, muchina wetambo kana muchina une zvinorema zvishoma zvinogona kubatsira nekurovedza muviri zvishoma nezvishoma.
Ehe, kurapwa kwakachengeteka kunofanira kuteverwa nezano rachiremba kana nyanzvi yekurovedza muviri, asi kuwanikwa kwemichina kunoita kuti pave nesarudzo yekurovedza muviri iri nyore kune zvirwere zvakawanda.
5. Kushanda Nenguva Nemhando Dzekurovedza Muviri
Vanhu vazhinji vanoenda kugym nenguva shoma. Michina yekurovedza muviri inowanzo shandiswa nekukurumidza nekuti haidi kugadzirira kwakawanda, senge kuronga madhiraivha ekurema kana kugadzira nzvimbo yekudzidzira. Vashandisi vanongosvika, vogadzirisa nzvimbo yavo yekugara, vosarudza madhiraivha avo, votanga kurovedza muviri.
Michina inopawo maekisesaizi akasiyana-siyana. Muchikamu chimwe chete, mumwe munhu anogona kuchinja kubva pamuchina wechipfuva kuenda kumuchina wekumashure, ozoenda kumuchina wemakumbo, ozopedzisa nemuchina wecardio senge treadmill kana bhasikoro risingamire. Mhando iyi inobatsira kudzivirira kufinhwa uku ichivimbisa kurovedza muviri kwakaringana kwemuviri wese.
Kusiyanisa kwakakoshawo kuderedza njodzi yekukuvara zvakanyanya (kukuvara kunokonzerwa nemafambiro anodzokororwa) uye kuchengetedza chido chekudzidzira kwenguva refu.
6. Inobatsira pakurovedza muviri kweCardio kwakagadzikana uye kunoyerwa
Kuwedzera kumichina yekurovedza muviri nesimba, michina yecardio inoitawo basa guru mukusimbisa muviri. Michina yekurovedza muviri, ellipticals, ship yekukwasva, uye mabhasikoro asingachinjiki zvinobvumira kurovedza muviri kwemwoyo kunoyerwa. Vashandisi vanogona kugadzirisa kumhanya, kuramba, uye nguva, uye kutotarisa kurova kwemoyo nemacalorie akapiswa.
Chinhu chakanaka chekushandisa michina yecardio ndechekuti kumhanya kwekunze kunogona kukanganiswa nemamiriro ekunze, mamiriro emugwagwa, uye kuchengetedzeka. Uchishandisa treadmill, unogona kurovedza muviri chero nguva, uchigadzirisa marongero kuti aenderane nezvaunoda . Michina yakaita se ellipticals inonyatsoshanda pamwe chete, sezvo inowanzoisa kushushikana kushoma pamabvi nemakumbo pane kumhanya.
Kune avo vanoda kuderedza uremu kana zvinangwa zvekuwedzera simba, michina yekurovedza muviri inobatsira kuchengetedza simba rekurovedza muviri munzvimbo yaunoda.
7. Inotsigira Kudzidziswa Kwematanho Ese
Michina yekurovedza muviri inowanzo tariswa kune vanotanga chete, asi vatambi vane ruzivo vanobatsirwawo nayo. Vazhinji vanovaka muviri, semuenzaniso, vanoshandisa michina kuti vawedzere kukurudzira tsandanyama pakupera kwechikamu chekudzidzira (semupedzisi) kana kudzidzisa tsandanyama dzakati kuti dzive dzoga.
Uye zvakare, muchina uyu unobvumidza matekiniki epamusoro akadai se:
- Kudonhedza (kuderedza huremu zvishoma nezvishoma pasina kumira),
– Superset (kusanganisa maekisesaizi maviri akatevedzana),
– Nguva iri pasi pekumanikidzwa (kunonotsa kumhanya kwemhepo kuti uwedzere kukurudzira).
Matekiniki aya ari nyore kushandisa michina nekuda kwekugadzirisa mutoro nekukurumidza uye kufamba kwakasimba. Saka, michina haisi "yakaderera" pane mimwe michina; zvishandiso zvine hungwaru zvinogona kushandiswa pazvinangwa chaizvo.
Mhedziso
Michina yekurovedza muviri inoita basa rakakosha mukurovedza muviri nekuti inopa kuchengetedzeka, kugadzikana, nyore kufambira mberi, uye maekisesaizi anoyerwa zviri nyore. Kune vanotanga, michina inobatsira kuvaka hwaro hwesimba uye kunzwisisa kufamba kwakakodzera. Kune vari pakati nepakati kusvika padanho repamusoro, michina iyi inzira inoshanda yekubvisa tsandanyama, kuchinja maekisesaizi, uye kuwedzera simba zvinobudirira. Pamusoro pezvo, michina yecardio inowedzera sarudzo dzemaekisesaizi kuti ivandudze kutsungirira uye inotsigira mapurogiramu ekuderedza uremu.
Pakupedzisira, kubudirira kwekurovedza muviri hakusi kwekushandisa michina chete, asiwo kune chekuita nekushanda zvakanaka, nzira dzakakodzera, uye chirongwa chekudzidzisa chakakodzera. Zvisinei, hazvirambiki kuti michina yekurovedza muviri inoita kuti rwendo rwekurovedza muviri ruve nyore, rwakachengeteka, uye rwakanyatsotarisa. Nekushandisa izvi nekuchenjera, chero ani zvake anogona kuzadzisa zvinangwa zvake zvekurovedza muviri zvakanaka uye zvinogara kwenguva refu.
