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Kudzidziswa kwakanyanya kunogona kuganhurwa mumhando shanu: kuzvidzidzira, kuramba bhendi kudzidziswa, mechina kurovedza, tambo kudzidzisa uye yemahara uremu kudzidziswa. Iyi mishanu mhando yemitambo ine yavo pachezvayo nezvakanakira nezvayo maererano nekuchengetedza uye mhasuru simba, uye yemahara uremu kudzidziswa uchishandisa mabhero uye madhiri ekumusoro ndiye mambo wehuremu hwekudzidzira.

Kune zviitiko zvisingaverengeki zvekudzidzisazve, izvo zvinogona kuverengerwa zvinoenderana nemidziyo inoshandiswa. Uye zvakare, yega yega mhando yedzidziso nzira ine zvayakanakira nezvayakaipira, saka unofanira kutanga unzwisisa hunhu hwerudzi rumwe nerumwe rwekudzidzisa usati wasarudza iro rakakodzera chirongwa.

Mhando dzekudzidzira kunorema dzinogona kuve dzakakamurwa kuita "kuzvidzidzisa" isingashandise michina uye zvinoenderana nehuremu hwemunhu, "kuramba bhendi kudzidziswa" kunoshandisa mabhanditi ekudzivirira, "kudzidziswa kwemishini" iyo inoshandisa michina yekudzidzira, "tambo kudzidziswa ”Iyo inoshandisa tambo, uye mashanu marudzi e" emahara uremu kudzidziswa "vachishandisa zvidhoma kana mabhero.

Chaizvoizvo mhando dzese dzedzidziso dzinofukidza mhasuru dzakadzidziswa Semuenzaniso, kana uchishandisa "otomatiki kurovedza" uye "mechina kurovedza" kushandisa iyo imwechete mhasuru, mhedzisiro yacho inosiyana neyakaoma kuuraya uye huremu hunoshandiswa, saka chinja mhando yerovedzi nzira zvinoenderana nechinangwa mhasuru, kana kushandisa akawanda mhando dze Iwe unogona kuwana mibairo yakanaka nekushandisa iwo mumwe mhasuru nenzira imwecheteyo.

① Kuzvidzidzisa
Nzira dzinorema dzekudzidzira dzakadai sekumira kana kushandisa yako wega huremu kurovedza tsandanyama dzemudumbu dzinonzi "kuzvidzidzira."

Mukana mukuru wekudzidzira autologous ndewekuti haufanire kushandisa chero michina. Vanhu vasina nguva kana bhajeti yekuenda kujimu vanogona zvakare kudzidzira autologous mumba mavo vasina kushandisa hafu yefairi.

Imwe bhenefiti huru yekudzidzira kuzvidzora ndeyekuti kunyangwe anorema ekudzidzira maanovice anogona kupokana zvakaringana nemhasuru asinganetseke nezvedambudziko remabhero kana madhiri ekudonha.

Autologous kudzidziswa kwakasiyana nekuremerwa kudzidziswa uchishandisa michina kana michina, uye hapana nzira yekugadzirisa zvakanaka saizi yemutoro. Kana mutoro wacho wakareruka, hakuzovi nemhedzisiro yakakwana. Kana mutoro wacho wakanyanya kurema, haukwanise kupedzisa nhamba chaiyo yenguva nenzira kwayo, uye mushure mekunge simba remhasuru rasimbiswa kune imwe nhanho, mutoro wacho haugone kuwedzerwa. Panguva ino, zvinotora nguva yakawedzerwa kugadzirisa mutoro wakakura zvichienderana nezvinodiwa.

Istance Kuramba bhendi kudzidziswa
Kunyangwe maturusi achifanira kugadzirirwa "kuramba bhendi kudzidziswa", inogona kuitirwa pamba sekungodzidzira-yega, uye inogona kutorwa zviri nyore parwendo rwebhizinesi kana kufamba.

Uye zvakare, kungo chinja chinzvimbo chebhendi rekushora uye kugadzirisa kureba kunogona kuwedzera nyore kana kudzikisa mutoro. Bhendi rekurwisa rinogona zvakare kuchinja zvinhu zvakasiyana siyana, izvo zvinogona kunzi inzira yekudzidzira ine hunyanzvi.

Kubva pakuona kwekudzidziswa mhedzisiro, kuramba bhendi kudzidziswa kunokanganiswa zvishoma neinertia, uye hapana kurasikirwa kwemutoro mune ingangoita nhanho yese inofambiswa. Iyo inogona nyore kumutsa maviri kemesitiri e "kuunganidzwa kweanaerobic metabolites" uye "hypoxic state". Zvepabonde kumanikidza kuti uwane mamhasuru mhedzisiro.

Kune rimwe divi, kukakavara kwebhendi rekudzivirira kunochinja zvakanyanya nehurefu, saka pachinzvimbo chekutanga apo bhanhire rekumiririra richiri rakasununguka uye pfupi, mutoro pamhasuru idiki zvakare.

Kana bhanhire rekudzivirira rikashandiswa, mutoro unenge uri mudiki kana mhasuru yakatambanudzwa kana mhasuru ichinge yashanda, saka zvinonyanya kuomesa kukuvadza kusingaoneki kune mhasuru fiber, saka zvinonetsa kukurudzira mhasuru kukura mune izvi.

Training Mechanical kudzidziswa
Hunhu hwe "michina yekudzidzira" ndeyokuti yakachengeteka kana huremu hwakafanana nekushandisa barbell kudzidziswa.

Uye zvakare, iyo yekufamba njanji inodzorwa neyakagadziriswa mamishini, saka kubva pakuona kwekuoma kwekudzidza kufamba kwekufamba, zviri nyore kupfuura dzimwe nzira dzekudzidzisa, uye zviri nyore kuva nemhedzisiro pane yakanangwa mhasuru.

Yakawanda inorema michina yekudzidzira inoshandisa counterweight lead block, uye huremu hunogona kugadziriswa zviri nyore nekugadzirisa mabhaudhi. Naizvozvo, kana huremu hweseti yezvinhu hwachinjika panguva imwechete panguva yekurovedza muviri, hapana chikonzero chekushanda zvakawandisa.

Kunyangwe iyo mechiniki yekufamba njanji yakagadzikana, iyo yekukwikwidza simba pakati pebato rakabatana, kurema kutungamira uye iyo track inokanganisa kudzikisira (eccentric contraction) uye kudzikisa mhasuru mutoro. Kunyangwe mhedzisiro yekukwesana ichisiyana kubva pamushini kuenda kumuchina, inopa mutoro pamhasuru panguva yeaccentric contraction, inova kiyi yekusimudzira kukura kwemhasuru, saka iwe unofanirwa kubhadhara zvakanyanya kune izvi kana uchiita muchina wekudzidzisa.

Pane zvese, kurovedzwa kwemuchina inzira yekudzidzira ine zvakawanda zvakanaka.

Training Kudzidziswa netambo
"Kudzidzira tambo" zvakare ndeye mhando yemuchina wekudzidzira, asi pano tichaunza michina yekudzidzisa zvinhu tambo dzakazvimiririra.

Kudzidzira tambo kunogona kugadzirisa nyore kurema senge kurovedzwa kwemuchina, izvo zvinobatsira kupokana zvakachengeteka nemhasuru. Pamusoro pezvo, michina yetambo inogona kuchinja panotangira tambo, kuti irambe ichiisa mutoro kumasuru kubva kumativi ese isingakanganiswe negiravhiti. Kunyangwe akaomarara-eku-kushanda zvikamu senge yemahara uremu kudzidziswa uye autologous kudzidziswa kunogona nyore nyore kuisa mitoro.

⑤ Yemahara uremu kudzidziswa
"Yemahara uremu kudzidziswa" uchishandisa mabarbhero kana dumbbells ndiye mambo wekurema huremu.

Mushure mehunyanzvi, haugone kupokana nehuremu chete, asi zvakare haizorasikirwe nemutoro nekuda kwekukweshera panguva yecentrifugal contraction senge kushandisa michina.

Uye zvakare, yemahara uremu kudzidziswa inowanzo shandisa yakawanda yemhasuru mapoka, ayo anogona nyore kuwana yakawanda yeyakawandisa yakawanda yekurovedza muviri. Yemahara huremu kudzidziswa kunoisa kwakawanda kumanikidza pane muviri wese uye kunobatsira kukurudzira mahormone secretion kukurudzira mhasuru kukura.

Avo vanozoteedzera yakakwira yekudzidzira mhedzisiro vasati vaenda kujimu vangangoda kushandisa mamwe emahara ehuremu ekudzidzisa zvirongwa.

Nekudaro, yemahara uremu kudzidziswa haina nzira yakatarwa yekufamba, uye zvinonetsa kuchengetedza kufamba kwakaringana kwekufamba panguva yekudzidzira, saka hazvishamise kuti mhedzisiro yacho isashande nekuda kwenzira isiriyo. Kusava nehanya kwakanyanya panguva yekudzidzira kunogona kukonzera kukuvara.

Zvinowanzo tenderwa kuti yemahara uremu kudzidziswa "inokodzera vanorema kudzidzisa veterans," asi sekureba sekunge huremu husina kuiswa kupfuura kugona, hapazove nenjodzi. Vakadzi uye anorema ekudzidzira maanovice anogona kuzviedza neushingi.


Post nguva: Feb-01-2021