Kudzidziswa kwesimba, kunozivikanwawo sekudzidziswa kwekudzivirira, kunoreva kurovedza kwechikamu chemuviri kurwisa kuramba, kazhinji kuburikidza neakawanda, akawanda seti ekusimudza uremu kuti uvandudze simba remhasuru.Maererano neongororo yakaitwa muna 2015 neGeneral Administration of Sport, 3.8 muzana chete yevarume uye isingasviki 1 muzana yevakadzi vanopfuura makore makumi maviri vanonyanya kudzidzisa simba.
>> Simba kudzidziswa ane unyanzvi
Pasinei nekuregeredza kwekudzidziswa kwesimba, hutano hwayo hunobatsira hwakawanda.Mushure memakore makumi mana, tsandanyama dzemunhu dzinotanga kupera simba.Kudzidziswa kwesimba kunogona kuwedzera kusimba kwemhasuru nemarunda, kukurudzira mapfupa, kunatsiridza kuwanda kwemapfupa, uye kudzivirira uye kunonoka kurasikirwa kwemapfupa.Kudzidzira nguva dzose kunogonawo kubatsira kuumba muviri wako, kukubatsira kuderedza uremu, uye kuderedza shuga yako yeropa.Nekudaro, kune mamwe matekiniki ekudzidziswa kwesimba anofanirwa kuteverwa neanotevera masimboti:
1. Ita kudzidzisa kwakarongeka 2-3 nguva pavhiki.Siya anokwana maawa e48 pakati pema-workout kuti upe tsandanyama dzako nguva yekugadzirisa.
2. Tanga nemapoka makuru emhasuru (chipfuva, musana, makumbo) uye wozoshanda nemapoka maduku emasumbu (mafudzi, forearms, abs).Misa maekisesaizi maekisesaizi anosanganisira anopfuura maviri majoini, akadai sebarbell squats anoshanda mhasuru dzehudyu uye anodhonza-ups anoshanda kumashure mhasuru.Kudzidzira kweboka remhasuru diki kunosanganisira majoini maviri chete uye anowanikwa zvakanyanya, senge mabhenji anotsikirira mapendekete uye dumbu curls yemamhasuru emudumbu.
3. Sarudza mutoro unogona kudzokororwa kwe8 kusvika ku12 nguva pasina kusimudza.Kana iwe uchangotanga kudzidziswa, kana simba rakashata, unogona kusarudza uremu huremu kudzokorora 10 kusvika ku15 nguva.
4. Vakwegura nevarwere vane hypertension vanofanira kuyera ropa ravo vasati vasimba, nokuti kubata mweya wavo mukurovedza simba kuchaita kuti ropa ravo risimuke.Aya mapoka maviri evanhu anofanirawo kubhadhara kune kusarudzwa kwehuremu kwete yakakura.
Pamusoro pekuvimba nemichina, vanovaka muviri vanogona zvakare kuita maekisesaizi ehuremu senge-gumbo rimwe squats uye push-ups.Chero nzira, chirango chekufamba ndicho chinonyanya kukosha.Kana kurwadziwa kuchiitika panguva yekurovedza muviri, zvingangoita kuti kukuvara kunokonzerwa nemaitiro asina kunaka kana kurovedza muviri zvakanyanya.Unofanira kumira nenguva woenda kuchipatara kunoongororwa.
>> An elastic bhendi kuvaka simba
Kuvanhu vakawanda, chirongwa chekurovedza muviri chakanakisisa chinokurudzirwa katatu kana kashanu pavhiki, kurovedza muviri kwepakati nepakati kanenge maminitsi 30 nguva imwe neimwe;Itawo 2 ~ 3 nguva pavhiki yemutoro wepakati, muviri wose weboka guru remasimba simba rekuita;Pamberi uye mushure mekuita maekisesaizi, nekushanduka-shanduka kutambanudza zviitwa.
Kudzidziswa kwesimba kunokosha.Asi kune vanhu vazhinji, nekuda kwebasa kana nguva, zvakaoma kuenda kugym kuti uvake simba, saka tinogonawo kushandisa self-weight freehand exercises.Zvakajairwa freehand maekisesaizi anosanganisira squats, push-ups, belly curls, mapuranga, uye hudyu Bridges.Kana izvo zvisina kukukwanira, edza elastic band.
Yakagadzirwa neakasikwa latex, elastic mabhendi anoshanda mukuvandudza mhasuru simba, kufamba uye kuchinjika.Kuenzaniswa neyakagadziriswa midziyo, elastic band iri nyore kutakura, iri nyore kushandisa, yakakwirira kurovedza muviri kuchinjika, inogona kusanganiswa mune chero chimiro, kudzidziswa kwendege, kushanda kwakasimba, kugona kwakanyanya.Ndokumbira utarise kuti elastic mauto ane kupesana kwakasiyana uye anowanzosiyaniswa nemuvara.Vagadziri vakasiyana vachashandisa mavara akasiyana, akadai seyero pachinzvimbo che 1.4 kg kuramba, girini pachinzvimbo che2.8 kg kuramba, mudzidzisi zvinoenderana nedanho resimba ravo anogona kusarudza akakodzera.Usaedza kuramba zvakanyanya pakutanga.Kumbira mudzidzisi wako kuti akupe "tsamba yekurovedza muviri."
Kumunhu wepakati, mabhendi e elastic anoshandiswa zvakanyanya kuvaka kutsungirira mumapoka makuru emhasuru.Semuenzaniso, kudzidzira gluteus maximus, kumira kana kutsamira pamusoro kunogona kugadziriswa kune imwe mugumo wetambo munzvimbo yakaderera, imwe mugumo inogadziriswa netsoka netambo yegumbo, exhale kusimudza gumbo kumashure uye kumusoro, chengetedza. 1 ~ 2 seconds, inhale kudzorera, shandura gumbo;Kuti uvake pectorals, peta bhendi relastic kuseri kwemapendekete ako woibata nemaoko maviri kuita push-ups.Imwe neimwe tsandanyama kupedzisa chiito 12 kusvika 20 nguva / seti, 2 kusvika 3 seti / nguva, 2 kusvika 3 nguva pasvondo.Iwe unogona kushandisa gobvu elastic mabhendi kuvaka mapoka makuru emhasuru.Iwe unogona zvakare kupeta mabhandi akakora kuita maviri kana anopfuura tambo kuti uwedzere kuramba.
Mudzidzisi anofanira kutarisa kuti haasi kurwa nemishonga yelatex here uye kuti bhendi re elastic rakatyoka here.Kana yakashandiswa kazhinji, yeuka kuitsiva mushure memwedzi 1 ~ 2.Dzidzira kuterera kune mwero kufamba, nekufema.
>> Kudzidzira simba kunopisa sei mafuta?
Kuiputsa, kurovedza simba kwakasiyana nekuramba uchirovedza muviri sekumhanya.Inowanikwa kuburikidza nemaseti emafambisirwo, paine kuzorora pakati peseti yega yega yekufamba.Saka awa yekirasi yekudzidzira simba inoita seinopedza awa;Asi muchokwadi, iyo inonyatsoshanda yekudzidziswa nguva inogona kungova 20-30 maminetsi, uye imwe nguva yekuzorora.Sei uchifanira kuzorora?Nokuti mukupedzisa boka rimwe nerimwe rekufamba, hapana maitiro eokisijeni, izvo zvinotungamirira ku lactic acid kuunganidza, saka mushure meboka rimwe nerimwe rekudzidzira, iwe uchanzwa kuputika kwemhasuru, saka unoda kuzorora kuti uite metabolize lactic acid.
Zvinoenderana neiyo musimboti wesimba metabolism, anaerobic kurovedza muviri kunonyanya kuvimba neshuga kuti ipe simba.Mune anaerobic decomposition process yeshuga, acidic zvinhu zvakaita selactic acid zvinogadzirwa.Saka zvinoita sekunge kudzidziswa kwesimba hakupise mafuta?Saka kudzidziswa kwesimba kunopisa sei mafuta?
Chekutanga pane zvese, kudzidziswa kwesimba kunowedzera kugadzirwa kwemamwe mahomoni, iyo inonyanya kukosha ndeye testosterone.Zvidzidzo zvakawana kuti mushure mekudzidziswa kwesimba, mazinga e testosterone achawedzera, uye testosterone ine basa rakajeka mukushandiswa kwemafuta, kuwedzera mhasuru yemukati, uye kukurudzira kugadzirwa kwemasero matsvuku eropa, angave ari nzira huru yesimba rekudzidzisa kupisa mafuta.Kudzidziswa kwesimba kunowedzera kugadzirwa kwe testosterone kwenguva pfupi, yakakwana kuva nemhedzisiro inotevera pa lipolysis.
Chechipiri, kunyangwe uchipisa shuga panguva yekudzidziswa kwesimba, kufema kwako kuchiri kukurumidza panguva yekuzorora, uye iwe unogona kuramba uchipisa mamwe mafuta.Iwe unogona kunzwisisa kuti unopisa shuga panguva yekudzidzira simba uye mafuta panguva yekuzorora.
Ehe, kazhinji, kudzidziswa kwesimba kungangove kwakanyanya endocrine yakavakirwa.
Nguva yekutumira: Zvita-07-2022