Kupererwa uremu: zvakadini unofanira kumhanya? Gadzira purogiramu yokudzidzisa

Basketball zvimwe ndiyo nyore uye nyore ose mutambo. Chii chinoita run? Mumwe kuita navo kuitira kuderedza uremu, mumwe "run kubva mwoyo kurwisa," mumwe chete inoumba kuti kushaya kufamba. No vanofanira kutenga yokurovedza muviri nhengo, kwokuenda. All zviri nyore: akapfeka sweatpants, mumwe T-hembe, dzekirimbirini, uye mberi. Chero Footpath, Park, mativi - ndicho muchadenga mabasa. Asi kwete vose nyore. Kana basketball zvainanga kuwana imwe mugumisiro, akadai kuchaitwa yokufutisa, unofanira kutevera imwe maitiro uye kuita kunyange mitemo nyore, kana nani asi pave purogiramu yokudzidzisa. Izvi ndizvo zvichakurukurwa munyaya ino.

Zvinoumba papurogiramu. Where kutanga?

Ngatitange pamwe ndechokuti run - pachiitwa ichi. Panguva iyi, vakapisa macalorie, kuwedzera mwero metabolic, muviri nomuti oxygen. Uye nerimwe muviri, nokuti mutambo uye pane contraindication, nokuda kuti, uye unofanira kuita purogiramu yokudzidzisa. Pakati zvirwere izvi, zvakadai BP, chero kushoma, myopia, mwoyo chirwere, varicose mutsinga, maronda, flat, kuvhiya akavhiyiwa vakatsungirira munguva ichangopfuura kare. Vose yekunwa pano munhu basketball vakadzidza kuti zvinotevera: pamberi kudzidziswa unofanira chiremba. Kana paine matambudziko mumuviri zvakafanira kuverenga zvinobvumidzwa mutoro.

nguva basa

Kana chiremba asina kuwana zvachose contraindications, unogona kutanga kudzidzisa. A mutemo anokosha chaizvo beginners: kana vachifamba kana achimhanya uremu, regai kutsvaka pakarepo kuisa zvinyorwa ya nguva uye zvakawanda marefu Zara. Kujaira vapinze muviri achaita sei pamwe ose kusanzwa uye kurwadziwa netsandanyama. Dzimwe nguva, nemhaka mukirasi iyi kuti vambomira kwemazuva mashomanana. Izvi zvakaipa uye haangazvidembi hunokwanisa mugumisiro. Kuna untrained muviri mutoro mumazuva kurovedza wokutanga kunofanira kuva shoma. Saka zvinokosha kuti chiratidzo achinje mamiriro zvinonyatsorehwa zvokunyama muviri (kurova kwemwoyo mwero pamberi uye pashure makirasi, yavaipora nguva dzose kufema mutinhimira). Zvishoma nezvishoma, zvakakodzera kuwedzera ya mutoro.

Vakawanda vanofarira ndichimhanyira uremu. Rinhiko Ndinofanira kumhanyira panguva imwe chete, mumwe mubvunzo kakawanda hazvina nharo. chirongwa chako zvinofanira kufunga kuti zvakakodzera pakutanga kushandisa 10 kusvika 20 maminitsi hwomutambarakede nokukurumidza. Kunyange kana ichi sokuti kunyanya mutoro vanofanira kutanga achiunza mitambo kufamba. Kana zvose zvikafamba zvakanaka, apo basketball kunofanira kuwedzera zvishoma nezvishoma kune awa rimwe. Shoma run urefu nokupisa mafuta - maminitsi 30. Yakanga pashure nguva ino mumuviri kutanga nyanyisa urongwa, ndeyokubvisa imwe macalorie. Time zvakafanira kuti nguva dzose kuwedzera, kana uchida kumhanya uremu. Ndinofanira kumhanyira rini kusvika pakuguma? The Zvakanyanya Kunaka Panguva Yepamuviri nguva uremu - 40-45 maminitsi.

Training pamusoro simulators

Kumhanya munzira zvinobudirira unotsiva maekisesaizi mumapaki uye dzinoungana. A kusarudza modes zvinobatsira tiwedzere kurovedza. Chidzidzo zvakare anenge 30-40 maminitsi. Zviri nani kutanga kufamba. danho iri zvinofanira kugara anenge 5 maminitsi. Ipapo iwe unofanira kuenda mugomba run, asi mutoro uyu nyaya kunofanira vaifanira (anenge 75%). The penguva nokuti kwakawedzera nokukurumidza - anenge 2 maminitsi. Inenge maminitsi 5 zvakafanira kumhanya panguva kunonyanyisa mutoro. Pane chete anogona kushandisa penguva kumhanya uremu. Pedzisa basa anofanira kuva chiedza basketball kana kufamba kwemaminitsi 3-5.

Regai kukanganwa pamusoro penguva kumhanya

Iwe vanonyora chirongwa chako yokudzidzisa? Chii unofanira kuwedzera kwairi? Munguva pfupi yapfuura, chinguva kumhanya ichaongororwa nzira inonyatsobudirira akapisa mamwe makirogiramu. Chii chinoita ichi mhando nhangemutange? First unofanira kunzwisisa chii mafuta mumuviri wedu. The mafuta mumasero muviri - iri triglycerides kuti inobatanidzwa glycerol matatu mamorekuru. To mafuta ichi unopfuta remubatanidzwa mamorekuru anofanira kuvhurwa. Muviri chinangwa ichi vari vaviri chete hormone - cortisol uye adrenaline.

Adrenaline anozivikanwa kuna vose, uye kwete chete mumutambo. Its zvinobatsira - guru inflow mwero kupinda ropa, kupinda izvozvo, anovhura uye mobilizes simba pfuma nhengo, kusanganisira avo huri zvakakora acids. Big zvakaipira ichi zvinhu - pfupi chaizvo chokupfeka nguva. Cortisol anogona kunzi zvinyorwa zvokupikisa kuti adrenaline. Panzvimbo achisunungura simba nayo sokuti rinoungana. Cortisol rinowanikwa muropa nenguva yakaoma rutapudzo ose glycogen siyana. Anoita muviri kuti kwete chete kusvina simba kubva nyore makabhohaidhiretsi asiwo kushandisa mafuta uye tsandanyama tishu. Ndiro huru drawback pamusoro cortisol, nokuti basa iri ndeyokubvisa mafuta.

Chinguva kumhanya uremu rave kushandiswa zvinobudirira nokuti secretion ose mahormone maviri inodiwa. The soro zvinogoneka kumhanya kumhanya zvinosimudzira secretion kuti adrenaline kunonyanyisa. Kunotsiviwa anonoke kufamba achagadzirira itsva kusunungurwa fuma. Pashure kuguma penguva kumhanya ropa anenge asina makabhohaidhiretsi, asi pane zvakawanda mafuta acids kubva triglycerides amuudza. Naizvozvo, mukuru gadziriro uremu kuitika mumaawa 5-6 mushure kurovedza. Izvi imhaka ndechokuti Implementation vose nokukanganisika dzinotsanagura muviri unopisa simba kubva kusunungurwa mafuta anowanikwa ropa mushure Workout.

Footwear nokuti kumhanya

Nokuti basa rinokosha chaizvo kusarudza mitambo shangu. Inofanira kukodzera uye vakasununguka kugara negumbo rake. Uyezve, zvinofanira kusarudzwa kuti rinogona cushioning uye kutsigira rutsoka. Chokutanga parameter kunokosha zvikuru nokuti nedanho run chemabhazi uye ibvi majoini kutakura compressive mutoro. Shoes, achitsigira rutsoka, iyo neketani ichapa kudzivirira sprains uye utachiona. Inoyerera shangu rwemberi chikamu sole havafaniri zvakanyanya thickened. Izvi kuzvirega zvichikanganisa yakafanira unyanzvi uye anowedzera mukana wokuti kukuvara chinokurwadzai kuwedzera yabvaruka pamusoro mapfundo. Tsandanyama inoyerera muna shangu akadaro nyore kukuvara. Regai chibayiro utano kuderedza uremu.

achimhanya chidobi

Kana mukakumbira munhu upi kana ari kukwanisa kumhanya, maitiro kungangova vaizoshamiswa. Pakutanga, mubvunzo uyu haakonzeri chero dambudziko. Asi nyore uyu chete pachena, uye kwakajairika dzinongoitika run kupfuura kamwe kwakatungamirira kukuvara ari zvetsandanyama nemapfupa hurongwa. Zvakakosha kuti unyatsoteerera nyore asi chinokosha mitemo. Zvinofanira kurangarirwa kuti nguva dzose basa uye zvakakodzera unyanzvi - kuti zvinokosha kana ukasarudza kushandisa achimhanya kuderedza uremu. Hachina kumhanya rinhiko? mubvunzo uyu anofanira akasiyiwa akazotevera.

Zvakakodzera kumhanya unyanzvi gumbo haafaniri kuvimba chitsitsinho! Uyezve, panofanira kuva ruzha kana vachiita run. Zvikasadaro, zvinoreva kuti tsoka Mumhanyi sezvariri rabva muna Simulator kana mupaka nzira, nokusika kunyanya kunetseka pamusoro mapfundo. Paunenge basketball haufaniri kukanganwa kubatsira pachake nemaoko ake, izvo zvinofanira hwakakungwa panguva emaoko. Mumwe mutemo: kutevera mweya. Unofanira kufema kubudikidza mhuno, panyaya kuwedzera kusimba mhanya - kuburikidza muromo hafu-up.

Kana kuita?

About nguva yakanakisisa yokuita, pane pakatarisana pfungwa kumhanya. Takadzidzisa siyana kuti chii nguva zuva zvakanakisisa kumhanya uremu. Somugumisiro, mumwe chete nemaonero pamusoro kana imwe nguva sei kubudirira kudzidzisa, kwete. Mumwe munhu anoti chete mangwanani run unoshanda uremu, mumwe inomira nezvokuti yakanakisisa mugumisiro kunoitwa pamwe makirasi manheru. Unogona kutaura chokwadi chete. Classes zvinofanira kuitwa nguva - ndicho chinhu chinonyanya kukosha. Uye apo unofanira kusarudza munhu zvakakunakira chairo munhu, zvichienderana zvechadenga muviri, rudzi basa basa. Kunyange nyasha mangwanani nemakirasi zvinogona mune nharo kuti achiri zvishoma mudenga cleanerkuva mangwanani mumaguta.

Chii kudya pamberi Workout

Usati mukirasi, unogona uchirega chete chiedza tudyo, kunyanya kana mangwanani tsika. Kuenda kumhanya usina chawadya hakusi zvakafanira, asi zvokudya yakazara chiri havabvumirwi pano. Ideal - miriwo Salad uye girazi muto. Panoperera Kudzidziswa pakarepo pasi patafura hakufaniri. The zororo pakati basa uye kudya kunge awa rinenge rimwe. Ukuwo, uye apo basketball, uye pashure hazvo vanofanira kunwa mvura yakawanda. Nepo kuita chero muviri muviri wako inoda imwe vhoriyamu emura. Part mvura goho riri ziya kubva mumuviri, inopedzwa mune nokukanganisika pezvakaitwa kuti vaende munguva ino nesimba rakawedzerwa. Nokutevera mitemo nyore izvi uchandida achimhanya kuderedza uremu. Kurovedza zvabuda vachaodzwa zvakanaka.

How kumuka muviri?

Kuti mangwanani run ave achishanda uye vakapa kutsvakwa zvabuda, dzimwe nguva anomuka kusvikira pakutanga kurovedza kumuka tsandanyama uye yose muviri inotonhora yokugezera. Izvi zvichaitika iwe pamusoro vakamuka, dzinga hope, kupa simba rose muviri. Pashure Workout, zviri zvinodiwa kutora noushamwari yokugezera. Achaita kufaranuka tsandanyama dzako uye kuderedza kugadzikana pashure muviri. Kana zvichibvira, pashure zvakaoma Workout inofanira kuva noushamwari kumusoro dzinenge 15-20 maminitsi ari sauna. Mukuita yokurovedza tsandanyama kuunganidza lactic acid. Ndeichi - akakuvadza of pakuonekwa rakatevera zuva kurwadziwa. Heat Inowedzera kuti sauna lactic iine acid excretion uye anobvisa zvinoitika nezvekufadza mu rakatevera kudzidziswa.

mhedziso

Saka, munyaya ino ari rwakazvitsaurira muviri mhando ichi, zvakafanana basketball uremu. Rinhiko vanofanira Ndakamhanya, kazhinji sei, vorudzii shangu kusarudza, uye zvakawanda - zvose zvakurukurwa munyaya pakudzokorora uku. Zvinofanira kurangarirwa kuti chete dzose muviri anogona kuzadzisa mumwe mugumisiro. Naizvozvo, hapana anosiyiwa havafaniri kuva.