Imhasuru dzipi dzaunoshandisa pabhasikoro?

Ndedzipi mhasuru dzinoitwa pakuchovha bhasikoro?

• Tsandanyama dzemhuru. Ose ari maviri gastrocnemius uye soleus zvikamu zvemhuru zvinotora chimiro nekuda kwekuita kwemaitiro aya.
• Tsandanyama dzechidya.
• Gluteal tsandanyama.

Ndedzipi nhengo dzemuviri dzinokwizwa nekuchovha bhasikoro?

Pamusoro pemoyo, ngatisakanganwe kuti bhasikoro rakamira mutambo weCardio, tsandanyama dzinoshandiswa mubhasikoro remukati dzinonyanya kuwanikwa mumakumbo, zvidya, glutes (yakaderera muviri), abdominals uye kumashure (kumusoro muviri).

Chii chinosimbiswa nebhasikoro?

Iyo quadriceps uye hamstrings inokurumidza toned sezvo ari iwo mamhasuru anoshanda zvakanyanya kana isu tichitsika bhasikoro. Mhuru uye gluteus maximus zvakasimbiswawo, kunyange zvishoma. Kune rumwe rutivi, kutasva bhasikoro nguva dzose kunosimbisa musana.

Nzira yekushanda sei dumbu pabhasikoro?

Rendedzera hunde kune zvibato uye edza kuisa dumbu pasi pasi sezvinobvira, uchitarisa pasi, ndiyo nzvimbo yakanakisisa yekushanda madumbu. Zvakare dzikisa musoro wako nemapfudzi nekuti unenge uchiwedzera kushushikana kwemudumbu kune pedaling uye izvo zvinoshanda zvakanyanya.

Ko kana ndikachovha bhasikoro rangu mazuva ese?

Kuchovha bhasikoro kunobatsira kuvandudza mashandiro emumhanyi nekuvandudza kusimba, kutsungirira, uye kutsungirira pasina kukuvadza tsandanyama dzemakumbo. Iyo zvakare yakakura-yepasi-impact cardio Workout, uye kuiwedzera kune yako yevhiki yekudzidzisa regimen ichakubatsira iwe kuita zvakawanda nekunetseka kushoma pamuviri wako.

Chii chiri nani kufamba-famba kana kuchovha bhasikoro?

Zvechokwadi, kufamba kunopisa mafuta akawanda kupfuura bhasikoro. Chokwadi, nokuti ibasa rinorema. Ndeipi iri nani pakurasikirwa uremu? Kurasikirwa uremu kunosanganisira kuwedzera huwandu hwemakoriyumu aunopisa uchienzaniswa nenhamba yaunodya pazuva.

Chii chiri nani kuenda kunomhanya kana kuchovha bhasikoro?

Kuchovha bhasikoro mutambo wakaderera uye unogona kugara kwenguva refu uchiita maekisesaizi, sezvo iri kudzidziswa kwesimba kwakasimba. nJogging, kune rumwe rutivi, haina kuvandudza simba nekukurumidza, sezvo iri kurovedza muviri kunogona kukonzera marwadzo akawanda uye kuita kuti tsandanyama dzako dzikuvadzwe nyore.

Unofanira kuchovha bhasikoro kangani pavhiki?

Unofanira kuita izvi kanenge kaviri pavhiki. Kutevera iyi parameter, hushoma kuti urambe wakagwinya kuita maminetsi makumi matatu kusvika makumi mana nemashanu pazuva nezuva rekuzorora, kana kubuda kweawa imwe kaviri kana katatu pasvondo.

Ndezvipi zvakanakira uye zvakaipira bhasikoro?

Bhasikoro senzira yekufambisa: Zvakanakira nekuipira

• Haisvibisi.
• Hapana matambudziko ekupaka.
• Kuchovha bhasikoro kwakanakira hutano.
• Kuchengetedza kwayo kwakachipa.

Maminitsi mangani ekuchovha bhasikoro andinofanira kuita pazuva?

Muviri wedu unotanga kupisa mafuta mushure memaminitsi makumi maviri, asi kuti kudzidziswa kuve kwakakwana, kunofanirwa kuitwa kwemaminitsi makumi mana. Nebhasikoro rakamira tinoshanda akawanda mhasuru fibers kwenguva yakareba, sekunge chero yemoyo kurovedza muviri.

Ndeipi chikamu chemuviri chinoita kuti kuchovha bhasikoro kuteterere?

Bhasikoro rakamira rinopisa macalories kubva kumuviri wese, kusanganisira mudumbu, sezvo uchifanira kukondirana neabs yako kuti uchengetedze kurongeka kwakanaka, saka unogona kunyatso shanda yako abs pabhasikoro rakamira.

Nzira yekuwedzera sei matako pabhasikoro?

Kuti utarise glutes yako pabhasikoro rakamira, unofanirwa kuwedzera kuramba uye kusimuka pabhasikoro, se "stair climber" vanoita mabhasikoro. Paunenge uri munzvimbo yakagara, iyo glutes inozorora. Kumira pamakumbo uye kuderedza kubatanidzwa kwequads kunowedzera kushorwa kune glutes.

Mafuta api anopiswa nebhasikoro?

Kazhinji, zvinofungidzirwa kuti 45 maminetsi ekumira bhasikoro anopisa anenge 400 macalorie. Iwe unofanirwa kuyeuka kuti muviri unopisa zvakanyanya mushure me20-30 maminetsi ekuita, saka maminetsi makumi matatu ekumira bhasikoro inzvimbo yakanaka yekutanga.

Nzira yekuwedzera tsandanyama mumakumbo nebhasikoro?

Pedal pane yakaderera cadence, uchishandisa magiya marefu



Kana mwero wakajairwa wepedal iri 80-100 rpm, unotofanira kudonha kusvika pamakumi matanhatu pakudzidziswa simba. Usati watanga nhevedzano, ipfungwa yakanaka kuchovha pakare uye yakatsetseka pedaling cadence kwemaminetsi gumi nemashanu, sekudziya-kumusoro.

Ko kana ndikangochovha bhasikoro?

Pisa macalorie nekukurumidza uye zvirinani. Kuwedzera kweropa uye kuwedzera kwemwoyo. Ichi chiitiko chinogona kuitwa kumba. Kuvandudza hutano hwako hwepanyama, kupisa mafuta uye kuderedza uremu.

Chii chaunofanira kuita kuti usaneta kana uchikwira bhasikoro?

Vimba nesu, iwe uchafara kuona kufambira mberi kwako uye iwe uchagara uchikurudzirwa, saka chengeta aya matipi mupfungwa kuitira kuti usaneta pabhasikoro uye wopedzisira warega.

1. Dzidza kufema zvakanaka.
2. Tarisa maitiro ako ekufambisa.
3. Dzidza kushandisa kumhanya.
4. Ngwarira chimiro chako (kunyanya pazvikomo)

Ndeupi mutambo wakanyanya kunaka kunzwisa muviri?

Kushambira



Unozivikanwa semutambo wakakwana kwazvo uripo nekuti nekuda kwekushambira tinogona kushanda mhasuru dzese dzemuviri. Uye kwete izvozvo chete, nokuti patinoshambira, isu tinovandudzawo maitiro emwoyo uye ekufema.

Matanho mangani ari 1 km pabhasikoro?

Matanho mangani ane 1 km? Kuti usvike kiromita imwe chete, unofanirwa kutora matanho ari pakati pe1.429 ne1.667, zvichienderana nehurefu. Verenga chaizvo pano.

Ndeupi mutambo unoshanda zvakanyanya kuderedza uremu?

Ndeipi mitambo yakanakisisa yekuderedza uremu

1. 1 Kumhanya. Kumhanya ndeimwe yemitambo iyo iwe yaunogona kurasikirwa nayo yakawanda macalorie, anosvika 1200 makori / awa.
2. 2 CrossFit.
3. 3 Tennis.
4. 4 Kutuhwina.
5. 5 Svetuka tambo.
6. 6 Bhokisi.
7. 7 Kukwira.
8. 8 kutenderera.

Chii chiri nani kune mwoyo kumhanya kana bhasikoro?

Kana iwe ukagadzira chigadziro uye uchienderana nekurovedza muviri, unogona kuvandudza kutsungirira kwemoyo, asi unofanirwa kuyeuka kuti kunyangwe uri kumhanya kana bhasikoro, maminetsi makumi matanhatu ekurovedza muviri akawandisa kuti uchengetedze tsandanyama dzemoyo wako.

Chii chiri nani kune makumbo kumhanya kana bhasikoro?

Kumhanya kune zvimwe zvakanakira: kunovandudza hutano hwemapfupa, kunopisa macalorie akawanda paawa, uye midziyo yacho yakachipa. Saizvozvo, kuchovha bhasikoro kunopa zvakanakira senge njodzi yakaderera yekukuvara, kushomeka kurwadza, uye nzira iri nyore yekupisa yakawanda yakazara macalorie pachikamu chekudzidziswa.

Inguva yakawanda sei yekuchovha bhasikoro yakaenzana ne10.000 matanho?

Kana iwe uchibheja pamararamiro anoshingaira, maererano neWHO (World Health Organization) unofanira kufamba nhanho 10.000 zuva rega rega, anenge makiromita manomwe. Kana tichida kuderedza uremu, tinofanira kuwedzera nhamba yematanho kusvika ku7, iyo inenge makiromita gumi nerimwe pazuva.

Kuchovha bhasikoro kunokanganisa sei prostate?

Mamwe mamiriro ezvinhu anorwadza ane chokuita nekugara achichovha bhasikoro anogona kusanganisira prostatitis, kana kutsamwiswa kusingaperi kweprostate, izvo zvingave zvisingafadzi uye zvinorwadza. Asi hapana chidzidzo chakaratidza hukama pakati pekumanikidzwa kwekugara pabhasikoro uye kenza yeprostate.

Chii chinoitika kumukadzi kana akachovha bhasikoro?

Kuchovha bhasikoro kunogona kukonzera kuderedzwa kwekunzwa kwepabonde uye mamwe matambudziko ehutano hwepabonde muvakadzi, kunyanya kana zvibatiso zvakaderera pane chigaro. image captionKudzvanywa kwechigaro chebhasikoro nguva dzose kunogona kukonzera matambudziko nekunzwa kwepelvic.

Chii chakaipira bhasikoro?

Maonero enjodzi nekuda kwekumhanya kwakanyanya kwemotokari uye kushaikwa kweruremekedzo kune vatyairi vebhasikoro kukanganisa kukuru kwebhasikoro rinounza dambudziko mukugutsa vanhu kuti varishandise.

Chii chinodiwa nebhasikoro?

Mhinduro iri nyore: Kudiwa kwekutakura kubva kune imwe nzvimbo kuenda kune imwe, kunakidzwa uye kurovedza muviri.

Basa rebhasikoro nderei?

Kutenderera kwebhasikoro kunobatsira kutakura simba remetabolism kune cartilage, kuderedza mukana weosteoarthritis. Stress: Kuchovha bhasikoro kune kuzorora kwakanyanya nekuda kwekufamba kwayo kwakatsetseka, kutenderera kunodzikamisa mabasa emuviri nemanzwiro emuviri.

bhasikoro rinotanga kuonekwa riini?

Nyanzvi dzinoti, padiki, zvinotora mavhiki mana kuti utange kuona mhinduro. Uye ndiko kufungidzira kuti munhu anodzidzisa katatu pasvondo kweinenge awa. Kana uri mukobvu, mhedzisiro inotora mwedzi miviri kuti ioneke.

Nzira yekudzikisa sei dumbu nebhasikoro rakamira?

3. Pinda nguva

1. Inofanira kugara pakati pemaminetsi gumi negumi nemashanu uye iine nhanho ine mwero.
2. Intense pedaling. Pedal zvakasimba kweminiti 1.
3. Smooth rhythm. Dzokera pasi kwemaminitsi 2-3.
4. Dzokorora nhanho mbiri dzakapfuura kakawanda sezvinodiwa kusvika wasvika zvishoma zvemaminitsi makumi matatu, kusanganisira nguva yekupisa.

Sei ndisingakwanisi kuderedza uremu kana ndikachovha bhasikoro?

Kusimba kwechiitwa hakuna kukwana



Muviri wedu uchachinja zvishoma nezvishoma kune muitiro wekurovedza muviri kana ukava muitiro. Saka, kana tichida kuchengetedza uremu, zvichave zvakafanira kuwedzera zvishoma nezvishoma kusimba kwemutambo wedu wevhiki.

Chii chandingaita kuti ndibvise mafuta emudumbu?

Maitiro ekurasikirwa nedumbu mafuta mumwedzi 1 uye kudzivirira iyo rebound mhedzisiro

1. Exercise.
2. Idya thermogenic foods.
3. Inwa mvura yakawanda.
4. Kurara pakati pe7 kusvika ku9 maawa usiku.
5. Idya zvokudya zvakapfuma mu soluble fibers.
6. Idya mapuroteni akawanda.
7. Deredza kushandiswa kwemakhahydrates.
8. Rega kunwa masoda nemajusi.

Sei vatyairi vemabhasikoro vaine matako mahombe?

Iyo gluteus maximus ndiyo mhasuru hombe yatinayo mumagaro, uye zvakare hombe mumuviri wese. Ndiyo imwe yeakuru majenareta esimba mukufambisa (kutenderera 30%). Inoshanda nesimba rakazara patinosundira pedal pasi, pakati pe12 ne5 o'clock.

Ndeupi mutambo unokuita muswe nemakumbo?

Iyo yakanyanya fashoni uye haisi yezvishoma, CrossFit ndiyo inopisa chirango chenguva uye mabhenefiti ayo ane chekuitawo ne glutes. “Iri imhando yekusimbisa muviri zvakanyanya, ine vateveri vakawanda munyika medu.

Muviri wemutyairi webhasikoro wakaita sei?

Maoko akapfava uye makumbo akasimba, ndiwo musanganiswa wakajairika wemutyairi webhasikoro. Tsandanyama dzakanyatsotsanangurwa mumuviri wezasi, asi pamwe chete nemaoko akafanana netsvimbo. mavanga. Vatyairi vemabhasikoro vanowanzoita makiromita akawanda nebhasikoro, uye nokukurumidza kana kuti gare gare vanodonha.

Chii chekuita kuti urasikirwe nedumbu pazuva?

Pasina kana zuva, bhatani rebhurugwa rako harichada kuputika.

1. Inwa mvura kana tii chete
2. Idya banana.
3. Usatsenga chingamu.
4. Idya zvishoma nezvishoma.
5. Dzivisa kudya kwemafuta.
6. Famba famba.
7. Dzivisa zvinotapira zvechisikigo uye zvekugadzira.

Chii chinoitika kana ndikaita maminetsi makumi matatu ekuchovha bhasikoro?

Kushandisa bhasikoro kanenge maminitsi gumi pazuva kunoderedza mukana wekutambura myocardial infarction. Kudzidzira muviri, pamwe chete nekushandiswa kwebhasikoro, kunogadzira basa rinodzivirira majoini uye, zvechokwadi, rinobatsira kudzivirira shure kusagadzikana.

Chii chiri nani bhasikoro kana squats?

Kana iwe uchida kutarisa chete pane glutes, sarudza squats. Asi ... kana iwe uchida kutora mukana wekugadzirisa matako ako uye zvakare kushanda kune dzimwe nzvimbo dzemuviri, tanga kudzidzira Spinning.

Nzira yekuita sei kuwedzera matako?

Tataura zvese zviri pamusoro, ngationei kuti ndeapi akanakisa maekisesaizi ekusimudza matako:

1. Weighted squats.
2. Hip lift.
3. mapapu.
4. Rimwe gumbo rinofaya.
5. Lateral squat nebhendi.
6. Glute zambuko.
7. Glute kick ne dumbbell.
8. Gumbo rinosimudza nebhandi.

Chii chinoitika kana ndikaita maminetsi makumi matatu ekuchovha bhasikoro?

Zvese mune zvese, kuita maminetsi makumi matatu ekuchovha bhasikoro zuva rega rega kunosimbisa tsandanyama nemajoini, kupisa macalorie uye kurwisa kushushikana. Inzvimbo yakanaka yekutangira. Kubva ipapo, unogona kuwedzera nguva uye kusanganisa nezvimwe zviitiko, senge simba maitiro.

Chii chinoitika kana ndikaita maawa maviri ekuchovha bhasikoro pazuva?

Cardio workouts inosimbisa mwoyo nemapapu, inovandudza kuyerera kweropa mumuviri wose uye inokanganisa metabolism. Mamwe mabhenefiti akananga ekuita bhasikoro rakamira, kune rumwe rutivi, kupisa mafuta emuviri, uye kune rimwe, kurasikirwa nemacalorie.

Mutyairi webhasikoro anofanira kunwa mvura sei?

Sezvatataura pamusoro apa, nyanzvi dzakawanda dzinokurudzira kunwa 500 ml yemvura kweawa imwe neimwe yebasa rebhasikoro, semutungamiri. Kutakura mvura yakawanda kana chinwiwa che isotonic kwenguva yakareba kana yakawedzera kurovedzera muviri hazvireve kuti unofanirwa kuzvimanikidza kunwa zvimwe.

Nzira yekufambisa sei kukwira?

6 matipi ekuvandudza pakukwira bhasikoro

1. Shandisa nyore kufamba uye dosi simba rako.
2. Gara muchigaro.
3. Pedal zvakanaka.
4. Sarudza mutsara wako.
5. Wana pressure chaiyo.
6. Simba repfungwa.

Unofema sei mukuchovha bhasikoro?

Chinokosha chekufema zvakanaka pabhasikoro ndechekuita kuti ushandise mapapu ako zvakakwana. Kuti uite izvi, usafema zvisina kudzika, femera zvakanyanya. Nenzira iyi, iwe unozoshandisa yakawanda yemapapu ako uye wotanga kukwenenzvera kugona kwemuviri wako kugadzirisa oxygen.

Ndeupi mutambo unoratidza dumbu rako?

Zvirango zvakaita sepilates, yoga, taichi kana bodybalance ndezvimwe zvemaitiro akadzika-simba ayo iwe uchakwanisa kushanda nzvimbo yako yedumbu zviri nani. Paunenge uchiita zvakasiyana-siyana, muviri unochengetwa mukukakavadzana uye mhasuru dzakasiyana dzinoumba dumbu remudumbu rinoshandiswa.

Ndeupi mutambo unonyanya kunetesa?

1. Bhokisi. Mutambo wetsiva uri kutanga semutambo unonyanya kudiwa. Kana vatambi vetsiva vaviri vapinda muring, vanofanira kunge vakagwinya zvakanyanyisa uye vaine simba rekushingirira kushungurudzwa kwemaround mana kusvika gumi nemashanu.

Chii chandinofanira kudya kuti ndiwane tsandanyama?

Zvokudya zvinokubatsira kuwana tsandanyama

1. nyama tsvuku yakaonda
2. Huku isina ganda kana turkey zamu.
3. Mazai.
4. Salmoni.
5. Tuna.
6. Skim cheeses.
7. Skim mukaka.
8. Low-fat Greek yogurt.

Muviri wemutyairi webhasikoro wakaita sei?

Maoko akapfava uye makumbo akasimba, ndiwo musanganiswa wakajairika wemutyairi webhasikoro. Tsandanyama dzakanyatsotsanangurwa mumuviri wezasi, asi pamwe chete nemaoko akafanana netsvimbo. mavanga. Vatyairi vemabhasikoro vanowanzoita makiromita akawanda nebhasikoro, uye nokukurumidza kana kuti gare gare vanodonha.

Maitiro ekuita yakamira bhasikoro kune glutes?

Kuti utarise glutes yako pabhasikoro rakamira, unofanirwa kuwedzera kuramba uye kusimuka pabhasikoro, se "stair climber" vanoita mabhasikoro. Paunenge uri munzvimbo yakagara, iyo glutes inozorora. Kumira pamakumbo uye kuderedza kubatanidzwa kwequads kunowedzera kushorwa kune glutes.

Unofanira kurovedza muviri kwenguva yakareba sei uri pabhasikoro rakamira?

Muviri wedu unotanga kupisa mafuta mushure memaminitsi makumi maviri, asi kuti kudzidziswa kuve kwakakwana, kunofanirwa kuitwa kwemaminitsi makumi mana. Nebhasikoro rakamira tinoshanda akawanda mhasuru fibers kwenguva yakareba, sekunge chero yemoyo kurovedza muviri.

Nzira yekuita sei gumbo pabhasikoro rakamira?

Kuti usimbise makumbo ako nezvidya, unogona kutarisisa zvakanyanya pakudzidziswa kweHIIT, nekuwedzera kwakanyanya mukupokana nekutsika bhasikoro. Semuenzaniso, unogona kuita 3-5 HIIT kurovedza muviri pasvondo kwemaminetsi makumi maviri kusvika makumi matatu.