Nzira yekuwana basa rose rakagadzirwa sei mumaminetsi manomwe chete
Pandinenge ndichifamba, chimwe chezvinhu zviri nyore kuregera-kunyange kana ini ndisingadi-ndeyokuita muviri. Pakati pekuita ndege dzangu, kuchinja mahotera, nekuenda kumisangano yangu nenguva, pane nguva shomanana yakasara yekusimba, kuomesa moyo.
Asi zvichida pane tariro! Kuti vabatsire vafambi vebhizimisi kuwana nzira itsva dzekukwanisa kuita basa rakanaka muhutambi hwemabhizimisi ekufamba kwenguva, ndakabvunzurudza Chris Jordan, mutungamiriri weEercise Physiology paHuman Performance Institute.
The Human Performance Institute is a division of Wellness & Prevention, a Johnson & Johnson company. Chris akagadzira uye akashandisa basa racho uye zvikamu zvekufambisa kweMusangano weChinyorwa Chekambani uye ane basa rekusimudzirwa nekuitwa kwehutano hwemagariro ehurumende.
Institute Director of Exercise Physiology Chris Jordan uye Human Performance Institute Performance Coach Brett Klika akanyora imwe nyaya pamusoro peScience shure kweHigh-Intensity Circuit Training (HICT) uye akapa muenzaniso wekuita basa rakakodzera kushandisa aya maitiro aizotaridzika. Iko "maminitsi manomwe" kubatevedza kwakakwana kune vanofambisa mabhizinesi nokuti pamwe nekusatora nguva yakawanda, inobvumawo chete pamuviri wekutema muviri, zvichireva kuti haufaniri kuva nemafungiro emhando (kana kuti nzara) newe iwe kuti uite iyo ichifamba.
Ndezvipi zvimwe zvezvinetso vafambi vebhizimisi vane mafungiro akakodzera pavanenge vari kufamba?
Vashandi vebhizimisi, kana kuti "Vashandi veChishanu" sezvatinovadana kuHuman Performance Institute, vanopedza nguva yakawanda yenguva yavo vagere ndege, vachishanda nguva yakareba, vanogara vachiwanika neHomephone, vane "nguva shoma," vangave vasina kuve nyore kupinda mune zvekurovedza paimba yavo kana hotera, uye vangave vasina kana nguva kana kuti chikonzero chekuita mune zvekugara kwenguva refu yekuvhima.
Rondedzera maminitsi manomwe ekugadzirira.
Icho chikwidziro chepamusoro-chechi chekudzidzisa (HICT) kushanda pamwe nekubatanidza maitiro aerobic uye maitiro ekudzivirira achishandisa uremu hwepanyama chete. Pane maitiro gumi nemaviri ekugadzirira, rimwe nerimwe rinogadzirwa kwemaminitsi makumi matatu mukutsvaga nekukurumidza nekuzorora kwenguva refu pakati pezviito. Rimwe dunhu, nemasekondi mashanu kusvika ku10 zvichienda / kupfurikidza pakati pezvidzidzo, zvikamu zvinenge maminitsi manomwe.
Zvose zvakazara zvekugadzirira zvinogona kuwanikwa munyaya yekutanga mumagazini.
Chii chaidiwa / chikonzero chekusika kwayo?
Ini ndakagadzira hutambi hweHICT yevatambi vebhizinesi-nguva kana "Vashandi veChishanu." Ichi chikoro chakagadzirwa kuitira kuti chinogona kuitwa muimba yehotera isina chimwe chinhu kunze kwepasi, rusvingo, uye chigaro, uye inosanganisira zvose aerobic uye kudzivirira maitiro. Icho chichibva nemaune kubva paHigh-Intensity Interval Training kuti ive shoma shoma, yakasimba, isingasviki kudzidzira. Icho chiri nyore uye chinosvikika yekugadzirisa chirongwa chemunhu chero upi zvake, chero kupi zvako, chero nguva, iyo inogona kupa zvakachengeteka, zvinobudirira, uye zvakanyatsoshanda. Kunyange mubereki ari oga anokwanisa kukwanisa kuve nhengo yekuita zvekuita zvekudzidzira kana kuti mari inodhura yemishonga yemweya inogona kuishandisa.
Iyo yakasiyana sei nedzimwe nzira (ikozvino kushanda, kungovhiya gym, nezvimwewo)?
Icho chikwata chepamusoro-kukwirira kwedzidzo yekudzidzira. Kudzidzira-tsika-style inosanganisira kupikisa miitiro yakange yakapoteredza mune imwe nzira kana imwe kwenguva kwenguva. Nzira yemazuva ano yekudzidzisa dunhu yakagadzirwa muEngland muna 1953. Zvisinei, zvigadzirwa zvangu zvakanyatsobatanidza maitiro maviri aerobic (eg, kuruka jacks, kumhanya munzvimbo) uye maitiro akawanda ekubatanidza kushandiswa (semuenzaniso push-ups, squats) mune zvakaenzana kuwedzera kuwedzera uye kuderedza nguva yakakwana yekuita basa.
Kuenzanisa kwakanyatsoita muviri kunobvumira rimwe boka remasumbu kuti riwanezve apo rimwe riri kuitwa. Semuenzaniso, mapapu anoteverwa nekusimudzirwa nekudzoka. Saka makumbo anozorora paunenge uchiita pushing-ups. Izvi zvinokubvumira kuti uise simba rakawanda uye simba mukati memubatiro wega woga uye enda nokukurumidza nekuzorora zvishoma pakati pezviito. Izvi zvinogona kureva kushanda kwenguva pfupi, asi kunoshanda.
Kokuita kwemaminitsi manomwe kunogona sei kushanda?
Zvakanaka, tinokurudzira 2-3 mapurisa kwemainenge anenge 15 kusvika ku20 kwekugadzirira kwemazuva matatu pamasikati asina kutevera vhiki imwe neimwe. Zvisinei, basa iri rinovakirwa pakudzidziswa kwekuvhara kwemazuva mashoma uye tsvakurudzo yedu inoratidza kubatsirwa kwehutano kunogona kuwanikwa kubva pakusvika kwepamusoro-mukati kwekushanda kwemashure mumaminitsi mana.
Icho chinhu chikuru. Izvo zvakanyanya kusimba, shopiti kuburitsa kunogona kunge kuve kugovera zvakakwana kufanana nemafaro.
Panguva yakakosha, rimwe remaminitsi manomwe, rinowanikwa nguva dzose pamitatu isati yaitevera pavhiki inogona kupa miviri yeutano hwakanaka.
Mukuwedzera, rimwe remaminetsi manomwe rinogona kukurudzira simba rako kwenguva yakati mushure mokunge basa rapera. Ichokwadi kuti iwe unofanirwa kuita zvekuita mukati memiganhu yako yakachengeteka saka tinokurudzira ani zvake anoda kuedza basa iri kuti awane rubatsiro rwechiremba kubva kunechiremba uye anoshandisa unyanzvi hwehutano hwakarongeka kuti aongorore mafambiro avo uye avatungamirire kuburikidza nekutanga kwekudzidzira.
HICT kushandiswa kunogona kubatsirawo kune vanhu vanoedza kuderedza uremu nemafuta emuviri. Kutanga, maHICT anoshandiswa anopisa makirogiramu akawanda mushure mekuita basa shomanana achiita kuti vashande uye vanobudirira pakurasikirwa. Chechipiri, izvi zvakakosha kushanda zvinogona kuwedzera mushure mekushanda kwekoriori mushure mekunge huwandu huwandu hwekushanda. Chechitatu, kusanganisira kupikisa muviri kunobatsira kuchengetedza misi miviri uye kukurudzira kurasikirwa kwemafuta. Pakupedzisira, maitiro eHICT anokwidziridza mazinga ek catecholamines nekukura kwehomoni, zvose panguva uye shure kwekudzidzira, izvo zvinogona kukurudzira kurasikirwa kwemafuta.
Vakawanda vevashandi vebhizimisi vanotarisa pa cardio pavanenge vachifamba (kutamba, kufamba, mabheji, etc.); Pane chakaipa here neicho?
Kuramba kudzidziswa kunokosha zvakafanana se aerobic (cardio) kudzidziswa. Kuramba kudzidziswa kunobatsira kuchengetedza misi miviri yedu, kutinhira mishonga yedu, kuchengetedza mitsipa yedu, mapfupa nemafundo zvakasimba, kudzivirira kukuvadzwa, nekuvandudza mararamiro edu.
Kazhinji, iwe unofanirwa kuita maitiro maviri ekudzidzira kurairirwa vhiki imwe neimwe. Kubvisa kushanda kwako nekushanda panguva yekufambisa kunogona kukonzera kurasikirwa kwemuviri wehutachiona uye kunokanganisa purogiramu yako yehutano hwehutano. My HICT Workout inobatanidza maitiro maviri aerobic nekudzivirira pakushanda nekukurumidza kuti vabatsire Vatambi vedu veMitambo vanochengetedza aerobic nekudzivirira kudzidzisa apo "pa-nzira."
Ndezvipi zvimwe zvekuita zvakanaka kwekuita zvinoshandiswa zvinowanzoita vanhu vakawanda (kana kusvibisa)? Ndezvipi zvingangodaro zvisipo kubva pakudzidzira?
Vashandi vebhizimisi vanowanzomira kudzidzira kudzivisa uye vanofunga nezvekudzidzira aerobic kana vari kure nemusha (ona pamusoro).
Sezvo vashandi vebhizimisi vashoma panguva, kutarisa shure kwekudzidzira kunowanzoputika. Izvi zvinogona kutungamirira kumisungo yakaoma uye kusagadzikana paanogara pane ndege uye mumisangano yakareba. Urombo husina kugadziriswa hunogonawo kukanganisa maitiro ako ekuita uye maitiro uye kuita kuti uwedzere kukuvara.
Vafambi vebhizimisi vanogonawo kunetseka mushure mekufamba kwenyika dzomumakungwa nemisangano yakareba. Izvi zvinogona kutungamirira kune nguva yakareba, isingakurudziri uye yakagadziriswa kushanda sekukwira pamhepo inononoka kunonoka kweawa kana kutora kushanda kwokudzivisa kushandiswa uchishandisa lighter weights kudarika nguva uye zvichida kunyange mafomu mafomu uye nzira. Iyi yakawanda pamusoro pehutano. Kushanda kunofanira kunge kuri nani pamusoro pehuwandu. Vashandi vebhizimisi vaizove nani pane kugona kupora uye nhokwe mushure mekufamba kwenguva refu kana musangano, uye kuita zvishoma, zvakaoma, uye zvakachengeteka.